Welcome to another episode of The Cheeky Podcast for Moms with IBD! Today, we are deep diving into a powerful topic that resonates with many of us who live with Crohn’s and colitis: food-induced fear—the anxiety, stress, confusion, and chaos that surrounds us when we try to figure out what to eat.
We’ve all experienced those moments where we literally freeze, instead of eating because we are scared of what the outcome will be. It happens at home, at restaurants, at social gatherings… basically anywhere you find food ~ and that’s a whole lot of places! In this episode, we’re dishing about how our fear of food has the power to rob us of the joy of eating, turning what should be a pleasurable experience into a source of stress.
Throughout this episode, we’re exploring the roots of food-induced fear, including the associations with past pain, the confusion stemming from misinformation, and the unrealistic expectations of quick fixes. Together, we’ll unpack these challenges and work towards breaking the cycle of food based fears.
Tune in As We Talk About:
✅ [00:08] Setting the scene for understanding food-induced fear in our lives.
✅ [01:52] The stark contrast of emotions at a holiday dinner table.
✅ [06:39] How past experiences with pain can shape our relationship with food.
✅ [09:29] The role of misinformation in creating dietary anxiety.
✅ [31:54] Practical mindful eating techniques to reduce anxiety.
Hey there, mama. Welcome to season two of the Cheeky podcast for moms with IBD. I’m Karyn Haley, functional IBD nutrition and wellness coach and Crohn’s warrior. This podcast is all about us moms because our IBD plays by different rules. Season two is juicy, full of unconventional wisdom, real talk, new ways to tackle our illness, and a whole lot of community empowerment, and all of us advocating the hell out of our illness. We’re in this together, and I’m here to help you find healing on your terms. Let’s do this. Oh, hello, my friend Karyn Haley with you again in our little IBD corner of the universe.
Karyn Haley [00:00:55]:
I’m really looking forward to diving into our topic for today’s episode because it’s one that impacts all of us with IBD at one point or even at several points throughout our lives. And I think the best way to start this conversation today is with just a little bit of imagery. Let me set the scene for you. It’s a big holiday dinner, lots of family and friends sitting down at the table. Everyone is oohing and eyeing over how good the food looks. You can practically see their mouths watering in anticipation of eating this fabulous cooked with love meal. Now, let’s go ahead and cut to your part of the table and what’s going on inside your brain and what’s manifesting in your mind. You’re not going to be surprised that it’s very different from your dinner companions.
Karyn Haley [00:01:52]:
You’re thinking things like Aunt Jan. She said that stuffing was gluten free, but do I trust her? And those brussels sprouts over there that my brother made? They look pretty al dente. Should I risk eating something that’s so raw and so fibrous and oh my God, get those yeast rolls away from me. I know I can’t have them, but if I sniff them one more time, I’m going to lose all self control. Everyone around you is laughing and enjoying the feast before them. And you, by contrast, you end up taking tiny bites of a plethora of mystery foods, hoping, fingers crossed, hoping upon hope that it will be okay, while simultaneously feeling afraid. Afraid about what the next 24 hours or more of your life is going to look like after consuming just one meal. Sound familiar? It’s meals like this that are anxiety provoking and stressful, frustrating, overwhelming, even confusing.
Karyn Haley [00:03:01]:
And unless someone else at your holiday table has IBD, you’re all alone. You’re all alone with your thoughts, because others just will never truly feel the same way as you. They’re never going to get what it feels like. Are they in all these negative feelings that this one meal causes? It often leads to emotions of helplessness, feeling out of control in your own body. It’s food induced fear. And if gold medals were given for these kinds of emotions, you’d have as many medals as Simone Biles. And of course, feeling like this, it doesn’t just come up in those big family holiday occasions when you’ve got Crohn’s or colitis, food induced fear. It follows you around.
Karyn Haley [00:03:57]:
It follows you around like a little lost puppy, never leaving your side. It lurks, it pleads with you. And most importantly, it’s the stops you from doing what should be one of the most pleasurable activities on the planet, experiencing the joy of eating. Now, my goal for us today is to break this cycle together, because the Lord knows that I have had my share of food induced fear in my years with Crohn’s, I’ve had it, too. But it’s time. It is time for a little insight. It’s time for a big pep talk and a whole lot of support as we gain the tools to put food induced fear where it belongs, in the rear-view mirror. Now, let’s start here.
Karyn Haley [00:04:45]:
When I have a problem, when I have a problem I’m trying to solve, I always try my best. I don’t always succeed. But I have to say, I always try my best to lose any judgment that’s attached to it, any positive or negative judgment, because it helps me look impartially at an issue from all angles. And seeing problems in this manner, it’s very valuable. It’s a great skill to cultivate because it helps you gain the insight and the perspective that you need to tackle issues head on without that baggage. You know what I’m talking about? That baggage that often comes with it when you have all that emotion attached to it. So instead of feeling those negative emotions like guilt, shame, helplessness, and hopelessness over your fears surrounding eating, you can just skip the judgment and you can think to yourself, what would I tell my best friend? What would I tell my best friend who was in the midst of this challenge? Would I berate her? Would I shame her? Would I tell her to just get over it already? Of course you wouldn’t. Of course you wouldn’t.
Karyn Haley [00:05:53]:
So let’s just start today by promising ourselves that when it comes to our food induced fears, we’re going to check that negative baggage at the door. Just keep it there just for now. And instead, we are going to adopt a stance of just pure curiosity instead. Pure curiosity. Curiosity about what’s behind this food fear. A genuine, just thought provoking stance that can help us get to the bottom of this deeply challenging issue. And the best place to start with challenges like this is always to dive in to get to the root of the problem. You know, like dive in really deep and get to that root cause.
Karyn Haley [00:06:39]:
So then the question becomes, what are some of the most common roots behind our eating being so disordered that we are literally afraid to eat? Let’s talk about the most common reasons, and we’re going to take them one by one because I want you to see if you can relate. I want you to see if you can relate to any of these reasons behind your fears that come up surrounding eating. So let’s go ahead and start with the first one. The first route is an association with pain. I bet you can relate to this. 199 percent of us with IBD, we have experienced pain or discomfort after eating. And oftentimes it’s hard to know what the culprit is. It’s not uncommon in my coaching practice to have a client say to me, I have no idea what foods bother me.
Karyn Haley [00:07:30]:
It seems like everything I eat. I just feel awful now as a result of these intense negative reactions after eating, there’s this natural tendency for us to associate all food with painful outcomes. This root cause of knowing the feeling of pain and discomfort after eating, it leads to anxiety and stress and avoidance of a certain food, or even all foods, even all foods that you could possibly eat, all eating together, just avoiding it. Does that root sound familiar to you? Okay. Something else that is at the heart of many of our food induced fears. It comes from these feelings of confusion and overwhelm. And we’re all too acquainted with those feelings, aren’t we? We’re in this state so often that we don’t even know how to not feel these negative emotions. So with so much conflicting information out there about IBD diets, it’s everywhere you look.
Karyn Haley [00:08:39]:
It’s really challenging to know which is the diet for you. It’s really challenging to avoid the confusion and the overwhelm, uncertainties about what actually works and what’s worth trying. It can contribute to a generalized fear of food and eating. And these feelings can be quite debilitating. So much so that it can begin to impact the quality of your daily life. So confusion and overwhelm of what your best food choices are. That’s a really big root cause for food induced fear. We also can’t have a root cause conversation about food induced fear without discussing the role of misinformation.
Karyn Haley [00:09:29]:
Misinformation is a big issue and a lot of us get this issue from the Internet, from social media. Our feeds are just filled with these self-proclaimed experts promoting their own dietary approaches as the best solution for IBD. So as an example, in just one scroll, you might click on a person’s post touting an IBD healing diet that’s vegan or vegetarian. And they swear. They swear that going meat free is what cured them. And then a few posts later, you will see someone else talking about an IBD cure that they found by eating lots and lots of meat. The carnivore diet, the paleo diet, you name it, it’s meat. It’s a meat-based diet that cured them.
Karyn Haley [00:10:20]:
It’s absolutely conflicting advice, and this can leave us feeling confused and afraid to deviate from what we perceive as the correct way to eat. And it all stems from that word misinformation. Misinformation that there is a one size fits all diet approach to healing Crohn’s and colitis. There isn’t, by the way, which is another thing that contributes to our fear of eating. Now, sometimes, sometimes at the root of our food induced fear are thoughts and emotions that we ourselves, that we self-impose. One of those is expectations of a quick fix in our society. So often we are conditioned to seek quick solutions to our problems. Give me a pill.
Karyn Haley [00:11:13]:
Give me a band aid, cover up so I can just get on with my life. Sound familiar? It’s no wonder that we then internalize this message to include IBD as well. Give me that quick IBD fix. Are you guilty of this? We all are to a certain extent, aren’t we? When we put all our efforts into researching and then we put efforts into gearing up for treating our IBD. But then when we actually get started and we don’t see immediate positive results from maybe that new diet or that new treatment approach, we tend to become discouraged. And that often leads to us giving up too soon, which then perpetuates the cycle of fear and frustration. Because nothing you try seems to work. Your actual problem may lie in not giving your new plan enough time to make a difference in your life, but we move on.
Karyn Haley [00:12:12]:
We move on to the supposed next big quick fix, only to have the same response over and over. And the one thing I can say, the one thing that I want to say about this is obviously squirrel syndrome, right? It’s like, what? Shiny object? Shiny object. Squirrel. Squirrel. The one thing that I can say about that is that I absolutely get it because I’ve been there myself. It took a really long time for your illness to bring you to this place, this place where you’re in right now. This place where you have to make a change because things are so bad. So the potential is there for it to take a long time to heal as well.
Karyn Haley [00:12:53]:
And although I know it’s so much easier said than done, those key words, patience and time, they are our friends. And the sooner that we embrace that mindset, the better our healing journey will be. Nonetheless, this is a big root cause of food induced fear. That self-imposed belief that if it doesn’t work right away, it’s never going to work. It’s squirrel syndrome, right? Is that a factor in your life? Does this root cause sound familiar to you? Let me talk about the last root cause that I see over and over. The last root cause of food induced fear. And that is a lack of a clear action plan. And the way that this tends to show up for us is when we hear about the latest, greatest gut healing diet fad out there, the one that people are raving about.
Karyn Haley [00:13:51]:
Instead of doing our due diligence, instead of taking the time to plan for a successful endeavor, we leap. We leap without thinking it through. We leap without thinking it through to decide if this is the best option for our individual needs and we have no step-by-step path forward. We’ve got determination. Oh, yeah, we have determination because all IBD gals have that in spades. But without a plan, right? Without pairing determination with a sustainable action plan, we set ourselves up for failure. And most of the time, this lack of direction, it then inflates the way that food related anxiety and uncertainty shows up in our lives. So what do you think? Where do your root causes to food induced fear lie? Did you relate to these as I was going through them? It might be one of these root causes.
Karyn Haley [00:14:52]:
It might be two that I mentioned, or it might be all of them you’ve just taken. Though I have to say, the first, most significant step, dear one, you set aside putting those negative labels on these roots and you just objectively, you let them wash over you. I like to say you let them marinate. That’s kind of my thing. You let them marinate over you to help you decide which ones fit for you. So your biggest hurdle, insight, you’ve tackled that today. You tackled that right now. You tackled it head on.
Karyn Haley [00:15:29]:
So I have to say, way to go, because that’s absolutely awesome. So once we’ve gotten to the root of what’s really at play, causing these fears, these fears of eating in your life. It’s time to take these thoughts one step further. So we just talked about insight, and insight is key, but it’s only going to get you so far. If the goal of getting over food induced fear is to break the cycle of fear, and can we agree on that premise, that the goal is to break the cycle of fear, then the next logical step is to figure out, in what ways is this challenge showing up in my life? How does it show up in my everyday life? And as you already know, food induced fear, it can have a profound impact on the quality of your daily life, and it will then extend beyond. It extends beyond mealtime, beyond other parts of your life. It affects everything from grocery shopping to social interactions with people, to how comfortable you are traveling away from home, as well as how much you are able to then participate in everyday activities, those everyday activities that so many people take for granted. So here are some common ways where food induced fear might manifest in your life.
Karyn Haley [00:16:50]:
And again, I want you to just let it marinate, let it wash over you. Think about which of these fits best for you. Food fears that show up at the grocery store. Let’s talk about that first. For those with Crohn’s and colitis. Grocery shopping. Oh my goodness. It can be a whole different experience than anything that our friends or our family go through at the market going up and down the aisles.
Karyn Haley [00:17:18]:
We might start to feel overwhelmed. We might start to feel anxious, maybe even just unsure about what products are safe to buy and which products will ultimately be for us. You know, which products do we actually ultimately end up putting in our shopping cart? And this can lead to longer trips than normal at the grocery store, which is, of course, not something that moms with littles have any time for. Or it might even lead to avoidance of a certain food or even categories of food altogether. Even though this is really interesting, even though you’re not even sure if they bother you, you might be avoiding them when you don’t even know if they bother you. Our food induced fears, they also show up when we try to plan our meals, don’t they? Both planning meals and then even just meal prep itself, it can become a source of stress as you then worry about finding dishes that won’t trigger your symptoms. It’s really common for my clients to say that they end up resorting to repetitive or even overly restrictive meal plans in an attempt to just minimize the risk of a bad reaction. It’s totally, completely understandable.
Karyn Haley [00:18:39]:
I totally get why this would happen. And if you are the meal planner in your household, this way of reacting to food, it can impact your whole family as well, because you’re cooking for them too. Now, so far, we have talked about food fears showing up while we are at the grocery store shopping for groceries. We’ve talked about food fears showing up while we try to plan and prepare our meals with food. And we don’t even know if we tolerate or not. We’re not sure if they’re even a problem. And if you stop and you think about it, I bet you’ll agree that tasks like these, they take up a really big part of our day. Shopping for food, making food, prepping food.
Karyn Haley [00:19:20]:
So we are living in a state of constant anxiety and emotional strain. Okay, let’s continue on this path of figuring out how food induced fears show up in our lives. What other situations come up that bring up food fears? Well, how about social events? This is a big one. Remember that holiday dinner that I mentioned at the beginning? That’s one type of social event that can cause us to stress out about food. But also, what about dining out or attending a casual gathering? Both can be fraught with anxiety. For those of us with food induced fears in a social setting, you might feel self-conscious about your dietary restrictions. And I have to say that I can absolutely relate to this one, because when I first made major changes to my diet, let’s just say gluten free, it was not a well-known phrase. This is a long time ago, early two thousands.
Karyn Haley [00:20:18]:
And I was embarrassed. I was embarrassed to eat my different food around anyone other than my family. And so I always would get red in the face during social situations. When anybody asked me anything about my diet, I would just get really, really embarrassed. So social anxieties related to food, it’s a big factor in anyone’s life. With IBD, we fear of being judged by others from our eating habits, the way that we eat. And thank goodness, I have to say, in my case, I finally overcame this fear and I gradually became proud of my food choices. But it took a lot of time.
Karyn Haley [00:20:58]:
It took a lot of time, it took a lot of effort. And while I was living in this fearful world, I did. I lived in a constant state of anxiety and panic. And that’s not good. That’s not good for anybody. That’s not good for your mind. It’s definitely not good for your gut. Our food related anxiety, it can also impact the dynamics of our families, particularly for those of us that are moms with IBD.
Karyn Haley [00:21:27]:
And you might be struggling as a mom with IBD, you might be struggling to balance your own dietary needs with the needs of your children or the needs of your spouse. If you’ve ever made separate meals for everyone in the house, you’ve certainly felt the stress and overwhelm of what that’s like. When we can’t keep up with these demands, and let’s face it, who could possibly keep up with that? Nobody can. We tend to then take on the guilt. We take that guilt on, we get a guilty conscience. We feel inadequate as a mom, and we all want to be the best mom that we can be to our kids. When our IBD diet, when it affects our ability to then properly feed everyone in our family, or it affects how we feel after we eat, that really threatens our ability to be a good mother. And for us, that is emotionally crushing, because that just means everything to us.
Karyn Haley [00:22:26]:
And then over time, over periods of time, these kinds of situations, they will come up over and over in our everyday lives. And what happens is they begin to take a toll. They take a longer term, more chronic toll on our emotional well-being. This constant fear of food related symptoms that can creep up at any given moment, it takes a toll on our mental health. It leads to feelings of isolation, frustration, and depression. And when this happens, it’s really common for us to then withdraw. We do. Right? We withdraw from those social activities, or we even find it a struggle to find joy in our everyday life.
Karyn Haley [00:23:12]:
Sucks for us when this happens, doesn’t it? It really sucks that there’s just no easier way to put it. It sucks. It’s this downward spiral. And I know what it’s like because I’ve been there myself. I have been there many times over. I know that you get it, too, because I know this is an issue. This is an issue that comes up over and over in my coaching practice. So I know you can relate, and I hope that it helps to know that you’re not alone in this.
Karyn Haley [00:23:42]:
We all go through some form of food induced fears along the way, and no matter how it manifests for you, I do know. And if you’re multitasking, come back to me, because this is the really important part. I do know. I know without a shadow of a doubt, I know that it’s possible to overcome these fears. I know that it’s possible to develop a better relationship with food. I know this to be true. And I am here. I’m here today to help you begin to just thaw that icy exterior, that wall that you’ve built up around yourself for self-protection.
Karyn Haley [00:24:22]:
It’s understandable that you built that wall, but it’s just not serving you anymore. And while we can’t fix every fear in this one episode, with insight though, into your root causes, with knowledge about your food, fear triggers. With a powerful resource I’m going to tell you about, one that’s going to be coming your way. I’ll tell you about that in just a moment. And the next part that we’re going to talk about, that next part is basically, where do we go from here, right, with this information now, what do we do with all of that? It is my hope that slowly you will find the peace that you deserve. So, yes, yes, I do have a resource. I’ve got a wonderful resource for you that is going to help you take this conversation to the next level, if that’s what you want. It’s called no more food induced fear.
Karyn Haley [00:25:19]:
Ten anxiety busting rock star mom tips, and I’m going to show you how you can get your hands on it absolutely for free. I’m going to tell you that in just a moment. But first, let’s go ahead and talk about where to go from here. What are your next steps? With everything we’ve talked about so far, what do you do now? Okay. Everything that you’ve learned today, let’s go ahead and move on so that you can go from fearful eater to fearless eater, because that’s what I want for you. So the first step. The first step that we should all do, all of us, it doesn’t matter who you are, this is the first step when we’re feeling lost and we’re feeling hopeless, the first step that’s going to bring some centeredness, that’s going to bring some balance back to your life. That first step is to educate yourself, because the more you know, the better positioned you are to gain control and to gain power over a situation that makes you feel powerless.
Karyn Haley [00:26:20]:
And when we take the time to educate ourselves about IBD, about our personal dietary triggers, about how this disease shows up in our body, we put the power back in our hands. Educating yourself, it can mean several things. So it could mean going to books, it could mean doing research. But in this particular case, in this particular case, I’m talking more about educating yourself about you, the big y o u. Because the more you understand about how your specific Crohn’s or colitis affects you, the better equipped you’ll be to make informed decisions about your diet and about your lifestyle, not through fear, but through clarity and confidence. And this is one of the main tenets in my coaching practice, helping clients educate themselves on how IBD shows up for them. Because there is no more important step in your healing transformation. Trust me on that, my friend.
Karyn Haley [00:27:27]:
Okay, so that’s your first step. You begin with the education of you. It’s never wasted time to get to know yourself, what makes you tick inside and out. Now, the next step in tackling food induced fear is to start the process of experimenting. Experimenting in a safe environment, and that’s key there. Experimenting, yes, but experimenting in a safe environment. So instead of avoiding all foods out of fear because you’re afraid of what might happen, you can try experimenting. Experimenting with different ingredients and cooking methods in a controlled manner.
Karyn Haley [00:28:06]:
Now, I want to say that one more time, because this step, it’s a part of, it’s a part of this step that I see. Well, I was trying to think of a nice way to say it, but it’s just done wrong. It’s done wrong so often. So I’m going to say it again. Experiment with different ingredients and different cooking methods. Food feeders, they are not just based on what you are eating. It’s also about how we prepare our foods. Remember, if you are reacting poorly to a food you’re eating, always think about how you are making that food, not just the food itself that you might think you’re reacting to.
Karyn Haley [00:28:49]:
Because how you make it matters just as much. Getting a different reaction to the food you eat. It might be as simple as pureeing it into a soup with the same ingredients you thought you couldn’t eat, because pureeing it might make it easier for your body to digest. Or maybe you think raw greens are something that give you terrible gas and bloating, but if you put those greens into a smoothie now, they’re already broken down before they enter your body and you can actually tolerate them. Now, these are just a couple examples just to get your gears turning. They may not be the best ones for you in your life, but I just wanted to give you an idea of what I’m talking about here. When I say it’s not always about the food itself that makes it intolerable, sometimes it’s about the way you prepare it. Now, the best way to implement this trial and error step, it’s figuring out what foods and cooking methods work best for you with slow, deliberate changes.
Karyn Haley [00:29:53]:
And I want you to always keep moving forward. I do. I want you to keep moving forward with your gut healing transformation. But if you want it to work, if you want to really learn about you going at a slow pace. It’s crucial channel that inner tortoise when you are committing to figuring out these important decisions. And you’re going to do that by keeping a food diary, like a food mood poop journal, to track your symptoms and identify patterns in the food you’re eating and also how you’re making it. Now, this, this is big. If you’re multitasking, come back to me, because this is massive.
Karyn Haley [00:30:35]:
This is a massive way to get rid of food induced fear. I cannot stress this enough. To help you figure out the food your body loves and the cooking methods you thrive on. We slowly and steadily make progress by tracking it all. And when you do this, you will slowly but surely diminish the fear around those questionable foods because you’re going to know without a shadow of a doubt what works and what doesn’t work for you. Now, like I said, it’s slow. So this is not a quick fix, but it’s a worthwhile endeavor, and it has the potential to provide you with lifelong. Really, if you do this right from the start, it will give you the potential to have a lifelong food peace.
Karyn Haley [00:31:24]:
Not like peace like a piece of food, but peace. Like peace, man. Right? Like peace. P e a c e. So can I get an amen for food peace? Because that’s what it brings to your life. Now, next up, in unpacking your food fears, we practice mindful eating techniques. Okay? So this is another thing that you can do. And I promise you, for all of you practical IBD gals out there, and I’m practical myself, this is not as woo woo as it sounds.
Karyn Haley [00:31:54]:
This is actually scientific mindful eating techniques. They can help you tune in to your body’s hunger, to its pain cues, and it can help allow you to eat more intuitively and with less fear. So, mindful eating, it includes eating in a way that is in a very calm environment, away from the tv, away from driving in the car, to then maximize. And I say that kind of funny because I’ve been there, I can just relate. But in a way that maximizes your ability to tune in with yourself while you eat. And we all know that we should hold to this rule, but as a mom, we just don’t take the time for it, do we? We don’t take the time to put this mindful eating into practice. Like I said, I can. Absolutely.
Karyn Haley [00:32:45]:
I’m raising my hand over here because I can relate to this one. I constantly ate while I was driving to school to pick up my kids, and I didn’t make time to sit down for that midday meal for the longest time. And along with those distracted, very rushed meals came heartburn and came my upset belly. And it took me a long time to realize just how connected my pain was to eating while I was driving, right? You would think I would put that together first and right away. But no, it took me a while. But when I finally, then stopped, when I stopped that behavior, I realized it and I stopped that behavior. My health challenges, they calmed down. And trust me, when you tune inward to what’s going on when you eat, when you slow down your eating and chewing thoroughly before you’re swallowing, it helps you tune into what’s happening inside your body.
Karyn Haley [00:33:46]:
And that’s a powerful, powerful tool to help you negate food fear. It seems simple, but it’s really powerful. And it’s a tool that’s right here. It’s right at your fingertips. Mindful eating. Okay, so what else can we do? What else can we do to combat our all too common food induced fears? We can consciously enact a mindset shift. A mindset shift. Instead of focusing on the negative, what we are not able to eat, we can celebrate.
Karyn Haley [00:34:19]:
We can celebrate what we are able to eat. This again, this is a small, but a very mighty mental shift, and it can make a big difference in how you see the world around you. When you shift your focus from the foods that you’re avoiding to those ones that you can eat, you’re able to focus on the foods that support your health, the foods that support your well being, foods that fill you up and make your belly say thank you, not just in that moment, but 30 minutes later, 24 hours later. And then when we focus on those positive foods, we can then celebrate our victories. We can celebrate the foods that work for our body. We can pat ourselves on the back, and we can tell our family and friends about this so that they can celebrate with us. It’s a small mindset shift, but it can go a long way to alleviating some of your fears surrounding food in general. Now, lastly, but definitely not least, I want to say that if you are in the midst of this, if you are experiencing a struggle with fear around food, it’s really important to find support.
Karyn Haley [00:35:41]:
Find support when you need it. Don’t hesitate to reach out to someone like a health psychologist, a dietitian, a health coach like me, someone who specializes in disordered eating, someone who has experience with IBD and digestive disorders. They are best positioned to serve you. They can provide you with the personalized guidance and support that you need. To help navigate your food related fears. And seriously, if this episode, if you’re saying to yourself, you’re listening in, you’re listening along, resonates with you, you feel like, oh, wow, this was tailor made for me. It’s time to seek out support from somebody who can help you get past these struggles. The tips and the strategies that I’ve given you today, it’s going to help you get started.
Karyn Haley [00:36:32]:
But if food induced fears and anxieties are disrupting your life, and that’s really the key here, if these thoughts about eating are disruptive your life, then it’s time to get some help. Now, as we wrap up today, as we wrap this up in a nice, neat little bow, I just want to quickly recap all of the ideas that we’ve batted around today. If you’ve got a pen and paper, if you’ve got the notes app on your phone, it’s time to get that out because here’s the cliff notes version that I’ve got for you. So you, you’ll want to go ahead and jot this down. If this all resonates with you, despite the challenges that can be put upon you by food induced fear, it’s possible to regain control. It’s possible to move forward with confidence and clarity. So let’s go ahead and sum up everything that we have discussed today. Number one.
Karyn Haley [00:37:27]:
Number one, put education first. That’s the education of you. That’s what I’m talking about. The education of you. Put that first. Take the time to learn what makes you tick. How does IBD show up in your individual body? It’s different for everyone. And knowing what I call your food-gasms.
Karyn Haley [00:37:46]:
And those are the foods that make your body sing and your food enemies, the foods that your body hates. Plus how to make those foods in a way that supports your digestive health. That’s going to earn you a PhD in. And that is the best darn degree that you are ever going to earn. Okay, point number two today that I want you to take away from this conversation. Eat mindfully. Eat mindfully. Put yourself in a state of peace and joy when you eat.
Karyn Haley [00:38:19]:
Can you imagine that? This starts with focus on savoring each bite, paying attention to how different foods make you feel, and then most importantly, honoring what your body tells you in that moment and in the later moments as well. The 30 minutes later, the 24 hours later. And to do that, to help you with this mindful eating, use a food mood poop journal. It’s going to help you track how the food you’re eating is impacting you both in positive and negative ways. I have to say, I feel like I have the best, the best food mood poop journal because it’s specifically tailored for those with IBD. So if you’re looking for a little bit of direction here, if you are watching this on YouTube, I want you to leave the letters FMP in the comments, FMP in the comments and I will be in touch to give you my free food mood poop Journal resource. FMP is food mood poop journal. So FMP food mood poop.
Karyn Haley [00:39:26]:
If you are listening to this on any podcast platform, you can dm me. On Instagram. You can dm me. @IBDhealthcoach. I will be happy to send it your way. It’s one of my free resources. I’ll be happy to send it your way. Just dm me.
Karyn Haley [00:39:44]:
We all really need to do this from time to time. We really do. Does it take a few minutes to journal every day? Yes. I’m not going to lie, it does. But it is so worth it. It is so much more worth it than you can even imagine. Okay, the third takeaway from today is don’t forget to embrace the tortoise goddess in you. Tortoises are actually beautiful.
Karyn Haley [00:40:10]:
And so are you. When disordered eating takes the shape of being afraid to eat, your best approach is the slow, gradual approach, that slow, gradual exposure to new foods. You don’t want to break free of food fear. Those shackles of that are keeping you bound into food fear. You don’t want to do that at a holiday dinner or at like, an office celebratory gathering that’s just going to put you ten steps behind where you are right now. Instead, you want to go day by day. You want to go meal by meal. Sometimes it’s ingredient by ingredient.
Karyn Haley [00:40:50]:
And watch yourself slowly. Watch yourself as you slowly begin, as you gather this information to blossom and to grow, as that knowledge that you gain, it melts those fears away. Okay, number four, the fourth takeaway from today. I didn’t specifically mention this earlier, but it is so important. It is so important here to give yourself grace. Self-compassion, my friend. Self-compassion is the key to gentle, kind healing. Remember, it’s normal, of course it’s normal to experience setbacks or moments of self-doubt.
Karyn Haley [00:41:27]:
But you’re not alone. We’ve all been there. We have been there. What matters isn’t the negative experience you’re having, it’s how you respond to it. So practice self-compassion and celebrate your progress. No matter how small those steps forward are remember those small steps, they lead to big leaps, and big leaps leads to big, life affirming transformation. And lastly, lastly, definitely not least-ly, if that’s a word. It’s not, but I just made it up.
Karyn Haley [00:42:02]:
Number five. Number five takeaway. Reach out for support if your fears about eating are disrupting your daily life, it’s time. It’s time to reach out and get some help with this. Reach out to me. Reach out to another healthcare professional. Join a support group, maybe a positive online community. And I have to preface it with positive because they’re not all positive.
Karyn Haley [00:42:24]:
But join one that lifts you up, not one that makes you feel like crap or judges you for your actions, connecting with others who share similar experiences, or even a trained professional who knows what it’s like or is at least trained in that type of challenge, it can give you the support that you need to finally tackle this issue head on. Now, if you’ve made it this far if you’ve made it this far in today’s episode, I am so stinking proud of you. I know this is a tough topic. I know it’s tough to sit there and assess yourself without judgment, guilt or shame. And you are a rock star. You’re a rock star, my friend. You are committed. You’re committed to beating this.
Karyn Haley [00:43:12]:
And I hope this information. I hope that it’s just the catalyst, the catalyst to get you thinking differently about your food induced fears. If you’re ready to take action on this conversation, if you’re ready to take this information to the next level, I highly recommend you check out my free resource. That’s really your next best step here. No more food induced fear. Ten anxiety busting rockstar mom tips. It’s a great place to start to move the needle forward. After this conversation, you can get your free resource by going to karynhaley.com/foodfear.
Karyn Haley [00:43:54]:
That’s karynhaley.com/foodfear. So karynhaley.com/ foodfear. And again, this information today and my free resource, no more food induced fear. Ten anxiety busting rockstar mom tips. Those are really your best starting points. But to truly step into your power and move beyond your fears, your stress, your anxiety over this, you may want to then get more individualized support. I’m here to help you find the best team to embrace and help you with your challenges. So don’t hesitate.
Karyn Haley [00:44:36]:
If you’re looking for help on where to go from here, reach out. You can reach out. If you’re watching this on YouTube, you can reach out in the comments. @IBDhealthcoachformoms that’s on YouTube. Or you can get in touch with me on Instagram. You can dm me @ibdhealthcoach and together we’re going to figure this out. I promise you. We’re going to figure out where the best resources for you to go next.
Karyn Haley [00:45:01]:
Remember, my friend, I’ve been there. I have been there too. I have been a friend of to put anything in my body out of fear, how it was going to make me feel. It’s an absolutely normal reaction to food induced pain that IBD causes, it causes in our life. And I have so much compassion and hugs for that younger me who went through all of that emotional turmoil. With some solid support I was able to overcome. And I know that you can too. Until we meet again, I’m wishing you a cheeky and healthy gut healing journey.
Karyn Haley [00:45:40]:
Stay cheeky, my friend. Chat soon. If this podcast is meaningful for you, if it’s been helpful in your IBD bomb life, I’d love it if you would do a couple things. First, follow the pod. You’ll never miss an episode. And those moms who are searching for podcasts about Crohn’s and colitis, they’ll find us easier. There’s probably a plus sign or a follow sign where you’re listening in right now. It’s at the top of your screen.
Karyn Haley [00:46:16]:
Go ahead and give that a tap. And then also give the cheeky podcast a five star rating and review and share it with your friends who are also struggling with IBD. The more we are open about talking about our illness and bringing awareness around it, the more we’re able to connect and build a safe community around each other. I love being in community with you and I appreciate you, my friend. One last thing before we wrap up today. You know, I think you’re a rock star for taking time out of your busy life to listen in and invest in your healing. It is capital h huge. And the reason I know how huge this is for you is because I am right there with you in all of this, working my wheel of wellness, keeping my crohn’s at bay.
Karyn Haley [00:47:03]:
It’s something that I invest in every day, and I’d love it if we could continue our gut healing journey together. If you’re like me and you’re ready to soak up even more amazing gut healing information, it’s time to join the gut love community@karenheathy.com. community the GLC is my free and fabulous space, dedicated to dishing out even more IBD resources, recipes, healing hacks, lots of bts, secrets on how I manage my life with IBD, all wrapped up in a weekly newsletter to help you keep your momentum going strong. This IBD dish is gut healing insights that I only share within our tight knit community. Basically, it’s your one stop shop for a more diversified approach to true and lasting gut healing. Amen to that, my friend. Let’s walk this gut healing journey together. Join me in the GLC at karynhaley.com/community.
Karyn Haley [00:48:02]:
That’s k-a-r-y-n-h-a-l-e-y.com community I can’t wait to meet you.
In this episode of The Cheeky Podcast for Moms with IBD, I’m joined by Jill Howell, an emotional regulation coach and somatic healing practitioner. Jill shares her incredible journey from overcoming chronic health issues, including Complex-PTSD, chronic pain, and anxiety to helping women transform their relationships with themselves.
Jill’s somatic methods focus on the vital mind-body connection, empowering individuals with chronic conditions to cultivate awareness of their bodily sensations, emotions, and stress responses. Rather than relying on a single technique, somatic practitioners utilize a diverse range of tools, including gentle movement, breathwork, EFT, EMDR, and inner child work, and other modalities all designed to help release stored trauma and tension within the body.
If you’ve ever thought about integrating a transformative mind-body approach into your gut healing journey, this episode is the perfect place to start!
Tune in As We Talk About:
✅ [00:06:38] Jill’s personal story of stacked trauma and how it led her to somatic coaching.
✅ [00:12:31] The difference between traditional talk therapy and somatic coaching, and why somatic approaches can be more effective for chronic issues.
✅ [00:20:10] How chronic symptoms manifest in the body and the importance of listening to these signals.
✅ [00:23:43] The five steps to healing: rewire, regulate, release, reconnect, and reclaim.
✅ [00:41:24] Practical strategies for developing self-compassion and emotional awareness, even amidst the chaos of motherhood.
Hey there, mama. Welcome to season two of The Cheeky Podcast for Moms with IBD. I’m Karyn Haley, functional IBD nutrition and wellness coach and Crohn’s warrior. This podcast is all about us moms because our IBD plays by different rules. Season two is juicy, full of unconventional wisdom, real talk, new ways to tackle our illness, and a whole lot of community empowerment, and all of us advocating the hell out of our illness. We’re in this together. And I’m here to help you find healing on your terms. Let’s do this.
Karyn Haley [00:00:49]:
Well, hey there, my friend Karyn here, and I am so happy to be back with you for another powerful interview episode of the Tiki podcast. The topic today that we’re going to be involved in, it falls under what I lovingly call unconventional treatment. So it’s the unconventional realm of managing Crohn’s and colitis. But I’ve got to say, I’ve got to say I wish it was more mainstream. And I guarantee that you’re going to feel the same way after listening in. You know, even though I think it’s especially hard for us moms with IBD to delve into this mind body side of healing, I think it’s that way because, well, because of so many things, because we don’t have time, because we put our kids first, because we’re already managing so many other healing modalities. And so there’s many, many solid reasons why we don’t put it at the top of our list. So to us IBD moms mind bodywork, it’s just another item on our to do list.
Karyn Haley [00:01:54]:
And it’s an item that we never get to. We want to get to it, but it just doesn’t happen. And having ignored this crucial pillar of healing on my healing journey, I know I’ve talked about this before on other podcast episodes. Having ignored that for way too long, having gone through the consequences of my inaction, I now I make it my mission. Because I know how powerful it is. I make it my mission to shout it from the rooftops. Every promising unconventional IBD healing modality that I hear about, I have to shout it from the rooftops. And I have to say that right now.
Karyn Haley [00:02:32]:
Right now, at this point in my life, I don’t think there’s a non traditional healing avenue that I’m more passionate about than somatic healing. And I can’t think of anyone better to walk us through the ins and the outs of this healing technique than Jill Howell. Jill is an emotional regulation coach and a somatic healing practitioner. Having had her own experiences with chronic health issues, she even has had some gut challenges she’s going to tell us about. She’s personally triumphed over PTSD, chronic pain, anxiety, and she now dedicates her life to helping women transform their relationship with themselves through her somatic practice. In today’s episode, I asked Jill to tell us all about her own transformative journey, from facing her own stacked up traumas to discovering the profound benefits of a somatic practice. And even though her story, it may be different than yours, you might be thinking, that’s really different than mine. I think you’re going to resonate with it, and maybe.
Karyn Haley [00:03:41]:
Maybe you’re going to actually even see some of those similarities between her story and your story. In Jill and I, we also explore the types of techniques that she uses with her clients. And she. She talks about how these methods are able to empower you to reconnect with your body, to regulate your emotions, and then ultimately find peace amidst the chaos and the craziness that is our life. Find peace. Wouldn’t that be amazing? Can I get an amen for that? We all want that right now. I do have to say, before we dive in, I do have to say that Jill and I, we pretty much just dive in and we start talking about somatic coaching. So before we get there, in case this is a new treat modality for you, I just want to highlight what a somatic practice entails, kind of at a high level.
Karyn Haley [00:04:32]:
So at a high level, it’s an approach to healing. It focuses on a mind body connection. It helps anyone that’s dealing with anything chronic. So any chronic conditions, it could be a physical chronic condition or a mental health chronic condition. But when you’re dealing with a chronic condition, and it really helps you in that state become more aware of your bodily sensations, your emotions, your responses to stress. And there isn’t just one method that’s used by all somatic practitioners. It’s more like there’s a variety of treatment tools, like things like gentle movement and breath work and EFT and EMDR, inner child work, among other techniques as well. I’m just naming a few.
Karyn Haley [00:05:18]:
And these types of techniques, they help to release stored trauma or tension that you might have in your body. So if you’re curious about how somatic practices can help you reclaim your health, then I got to say, this is the episode for you, my friend. Okay, I think that’s all I need to mention before we dive in. I think I have the table perfectly set for this conversation.
Karyn Haley [00:05:40]:
And grab a cup of tea and let’s hear this conversation with Jill Howell. Jill, welcome to the podcast. I’m so excited to talk with you today.
Jill Howell [00:05:50]:
Thank you. Thanks so much for having me.
Karyn Haley [00:05:53]:
Yeah. So I want to dig into emotional regulation, somatic coaching, nervous system, dysregulation. I know all of that is part of what you do, and I really want to get to the heart of how all of that relates to digestive disorders because that’s what my community is dealing with. And I have to tell you that lately I have gotten so into this topic. Like, I would say I’m obsessed because it’s not something that was part of my journey or my practice a while back. But I found that somatic coaching has been so powerful for me that I just, I had to start sharing it. I was sharing it with my clients and they’re seeing amazing results. And I know when that happens, it’s time to bring it to the podcast.
Karyn Haley [00:06:38]:
So that’s why I’m talking with you today. And I would really like to start, like, we’re going to dive into all of it, but I want to start with your journey because I know that it’s your journey that actually brought you to somatic coaching. So can we start there? Let’s start with what happened in your life to lead you to this line of work that you’re in.
Jill Howell [00:06:58]:
Oh, girl, we could be here all day talking about. I’ve had a lot of stacked trauma. Honestly, I would say there have been two seasons of my life, distinctively where I would call them kind of dark nights of the soul, meaning I was really stuck in a lot of anxiety and depression and. And I had a lot of chronic symptoms. So the first time that that was happening was back in like 2010, 2011. That is actually when I first started noticing a lot of my digestive issues. Okay. So that was when I was going through just a really difficult first marriage that I was in, and I was contemplating leaving, and it was really, really toxic to me to stay, but it was also very scary to leave because I had a daughter and I was not working full time.
Jill Howell [00:07:58]:
So it was just a really scary place. So my body, I feel like at that season of time, held a lot of my distress in my stomach. So I really didn’t even know about somatics at that point. I was still doing traditional talk therapy, and I continued all the way through my, really, my twenties and my thirties. So for about two decades, that was the basic thing that I tried to help heal me and help me move through anxiety and depression differently, and it still wasn’t enough because then another trauma stacked on top of it, and in about 2020 is when my nervous system, I feel, like, collapsed even more. At that time, interestingly, I wasn’t having digestive issues as much. However, I was still having some of the symptoms of, like, back when that first season happened. I ended up going gluten free, dairy free, doing all these things to help with inflammation and just digestive issues.
Jill Howell [00:09:06]:
And that was still kind of there, but it wasn’t like, interestingly, it started moving to my shoulders, my neck, and my shoulder pain was debilitating.
Karyn Haley [00:09:16]:
Wow.
Jill Howell [00:09:17]:
That was my catalyst for saying talk therapy is not enough for my sensitive nervous system. The amount of trauma I’ve had from childhood through adulthood and the ways that it was stacking and the ways that that one in particular in 2019, 2020 is around when a lot of my childhood trauma was reactivated, basically, those wounds of the past had come back up in a really big way. A lot of these same emotions that I had felt as a child, I was feeling based on circumstances that were happening. And what really made me look into something different was the fact that I spent thousands of dollars trying to help get rid of, and I say get rid of, intentionally get rid of my neck pain that I was having. It was debilitating on days. I did physical therapy, I did chiropractors, I did acupuncture, I did cupping, I did massage therapy. I tried everything to help alleviate and get rid of the pain, and it wouldn’t leave.
Karyn Haley [00:10:24]:
Wow.
Jill Howell [00:10:26]:
It was like just this constant ache that even if I did something, it would alleviate it just temporarily for short term, you know, moment. But it was never. It never, like, got rid of it. And so finally, I was. I went to a doctor, and they diagnosed me with PTSD.
Karyn Haley [00:10:49]:
And really, a medical doctor or a psychologist. A medical doctor, no.
Jill Howell [00:10:53]:
Medical doctor. Wow. She was like, tell me what’s going. Because she asked me more questions. She was a little more holistic, and she was like, what’s going on in your life? And then she diagnosed me with PTSD, and she said, you’re holding a lot of emotional pain. Your body’s holding it. And at that point, she didn’t tell me what to do to help it, but she created the awareness for me, and I was like, okay, the definition of insanity is doing the same thing over and over again and expecting a different result.
Karyn Haley [00:11:24]:
That’s right.
Jill Howell [00:11:25]:
So I was like, I’m done with traditional talk therapy. I’m opening the door full and wide to any other healing modalities to see what I can do to help myself feel more at peace inside of my body. And I discovered nervous system regulation, and specifically for me, somatics, meaning anything that’s body based, recognizing my body would not come back into a state of ease and at peace because it was holding so much alarm. I couldn’t think my way to peace. I could try. I did go to a mindset coach who was, you know, she had a little bit of somatic background, and she opened up the door to eft tapping. For me, that was my starting point, exploring somatics and an integration of mind and body healing. And in going at something from an approach of, like, really honoring the body, too, that’s where I started.
Jill Howell [00:12:31]:
And then I just kept pursuing and I kept the snowball rolling, and I just kept looking and kept seeking and kept trying things and exploring. And I realized the more that I actually did gentle movements, the more that I allowed myself to connect to my body and honor the alarm that my body was holding. With anxiety and with depression, the more I learn to communicate with the emotional parts of me. I’m certified, actually, in somatic parts work, which means, oh, that’s interesting.
Karyn Haley [00:13:05]:
What is that?
Jill Howell [00:13:06]:
Yeah, so it’s really an inner child healing modality, but it’s recognizing the fact that we have no bad parts within us. We have a part of us that feels anxious, a part of us that feels sad, a part of us that’s, you know, experiencing the world. It’s not the totality of who we are. And then what I’ve started recognizing is that there are parts of me from age six to eight that when I’m triggered by something that’s happened in an emotional way, that emotional connection to back when I was six to seven, eight years old, activated. And that’s actually, it’s more often than not, the actual thing that’s happening in the present moment. It’s the trigger of the emotional connection of how I felt as a kid.
Karyn Haley [00:14:00]:
Yes.
Jill Howell [00:14:01]:
So I communicate now with that part of me, and I do that from a body level. So when I’m working with my clients, what I’m doing is I’m actually helping them find sensations in their body. And what we do is we connect to the sensations that are there. And then we ask the body, how long has it been holding this energy, this emotion? And the body always answers in response, I haven’t met somebody.
Karyn Haley [00:14:29]:
The body knows.
Jill Howell [00:14:31]:
Yeah, the body knows. I haven’t met somebody who can’t answer that question once I truly get them grounded. And in a space of connection to their body into the sensations that once they ask the body, and I’m like, don’t think about it. I just want you to ask that part of your body, if you’re holding it in your chest, ask your chest, how long have you been holding this?
Karyn Haley [00:14:55]:
I’m hearing all of these words that I know that people who are listening can relate to, like the fact that you were talking about digestive problems in relation to a trauma that you were having. And I like that you call that first marriage and all that went on there trauma, because oftentimes we think of trauma as somebody who went to war or somebody that has endured an assault of some kind. But there are, I guess I don’t know if you would call them microscopic traumas or small traumas that are happening to us throughout our lives. And so I’m hearing that. I’m hearing anxiety, depression. These are all things that people who are listening can relate to. So you started to touch on it a little bit about some of the things that you do in a session with somebody, but let’s actually talk about that because I bet there are people listening that are like, what is she talking about? What is this somatic coaching? I have no idea. I wanted to hear about your journey to start, but let’s just take it back a little bit and tell us how is what you do different than traditional coaching? What is somatic coaching, and how is it different from just a traditional coaching or even traditional therapy? That’s another thing that I really honed in on, that you were talking about how talk therapy isn’t for everybody.
Karyn Haley [00:16:11]:
So clearly it wasn’t the thing for you. And I think for a lot of people I work with, it’s not the thing for them either. So what, like, you know, just on a global scale, what is this that you do? What kind of things are you doing in a session? What is it?
Jill Howell [00:16:26]:
Yeah, so one of the biggest differences that I’ve noticed in what I’m doing versus a lot of talk therapists. So I would say I’ve been through several because I would always try to find the right one. That’s going to have the magic bullet to heal me. Yeah, but I, you know, it’s more of a cognitive processing. That’s what takes place in a traditional talk therapy. The strategies are not bad. I want to make that very clear. And they are helpful and they can be useful.
Jill Howell [00:16:58]:
But for me, it was always, like, short term. And sometimes, honestly, the talking kept me, like, what I felt like, because I like to use this imagery of dancing in the mess. I feel like I just, like, vomited the mess onto the table. And then sometimes I was sitting there in my vomit, and by the end of the session, it was like, 60 minutes is done. Time to go. And I’m like, wait, this still smells. And it’s really icky, and I don’t know what to do with it.
Karyn Haley [00:17:26]:
And they’re like, okay, 15 minutes are up. Goodbye. Right.
Jill Howell [00:17:30]:
And so. And all I did was spin my wheels in my head. And so it just created more, like, chaos for me at times. Sometimes I would leave feeling more distraught than when I started.
Karyn Haley [00:17:42]:
Right, right.
Jill Howell [00:17:44]:
What makes it different for me is I never allow a client to leave more distraught. It’s my commitment. And part of how I do that is because I’m always bookending everything that I do with this really compassionate response to whatever comes up, and we go to the body first. So what it looks like is, you know, my clients might tell me something that’s gone on or what, you know, give me a high level view of the wins and the struggles of the week. If they’re a repeat client, you know, they. They inform me of that stuff. But then we move to the body, and I genuinely am taking my clients through a guided. You could even call it meditative.
Jill Howell [00:18:32]:
Meditative experience. To slow down, to connect with their breath, to come back to a place where they feel safe and connected to themselves, and to me, feel resourced and regulated so that we can move and be in, you know, be more aware of what’s happening in the body. Until we take that sacred pause, we’re just all up in the head. So I’m like, let’s drop into the body. Let’s feel the sensations. Where are we feeling things? Where are we holding it today? And I let the body lead through a lot of my sessions. I don’t come in with a master plan. I come in open handed, ready to intuitively respond and gently guide my clients to whatever comes up.
Karyn Haley [00:19:21]:
I love that. See how different it is from talk therapy. I have so many people where I know that therapy would be something that would be valuable for them. In fact, that’s my background. My master’s is in counseling. But I never learned somatic therapy. It wasn’t part of my curriculum at all. It was a three year curriculum, nothing.
Karyn Haley [00:19:40]:
But so often people will say to me, you know, I’ve tried it. I went to five therapists. I went to ten therapists. It was never helpful for me. And I think people, especially with digestive disorders or probably any type of chronic physical, where there’s a big physical component to what you’re feeling, this would be really valuable. 100%. Yeah. So tell me, what are some of the, besides digestive issues? There’s people listening that may have other issues as well.
Karyn Haley [00:20:10]:
What are some of the major challenges that you see could be benefited from finding a somatic coach or a therapist.
Jill Howell [00:20:18]:
Anyone who is having any sort of chronic symptoms repeatedly in their body.
Karyn Haley [00:20:24]:
I love that.
Jill Howell [00:20:24]:
Okay, so any chronic illness, autoimmune disorders, fibromyalgia, chronic pain, digestive issues, sleep issues, any chronic experiences I actually like to call anxiety and depression symptoms as well. Those are just chronic symptoms that are just showing up in the body. It’s the body’s way of alarming you and getting your attention. I feel like the body is a smoke detector. It’s always trying to get your attention, and it will get your. When it really needs your attention, it will do it through chronic symptoms of some kind.
Karyn Haley [00:21:02]:
Yeah, that’s so true, isn’t it? So I love that. So anything chronic that’s going on that can be helped with this type of.
Jill Howell [00:21:11]:
Therapy, I believe it’s a piece of it, for sure. Right.
Karyn Haley [00:21:14]:
And you probably see people with multiple issues. Right. They’re not typically coming with one thing.
Jill Howell [00:21:21]:
Yes. Usually by the time they finally have gotten to a place where they open themselves up to the work that I do, they have chronic things that have stacked.
Karyn Haley [00:21:32]:
Yeah. Yes. Why is that? Why did. There’s so many things you have to go through before you will seek help. And I work specifically with moms, and we’re notorious for this because everything comes first before us.
Jill Howell [00:21:47]:
Exactly. That’s exactly it. There’s that element of it I believe is key because I work mostly with women too, a lot of moms. And I also believe that part of it is just the lack of emotional intelligence in the generations prior, meaning they didn’t really have the skills to move through emotions. They didn’t know how to. It wasn’t talked about. There’s, you know, most of the. Most of anybody in their thirties, forties or higher were not really parented in a way that allowed for emotional expression.
Jill Howell [00:22:28]:
And so if somebody is not able to express themselves, the body holds it for them. And that’s where we come out, you know, with chronic symptoms, the body is just really holding too much for too long of a period of time, and it doesn’t know what to do with it, and it needs our help. We have to learn how to become the guide of our bodies to really. I empower women to coach themselves back to peace?
Karyn Haley [00:23:01]:
Well, let’s actually get into that, because I know that you talk about these different words as a pathway to healing, and I want to actually say them because I love these words. Okay, so the words that I want to say are rewire, regulate, release, reconnect, and reclaim. So how walk us through the steps. Explain specifically, how do we walk this journey of these. They’re just words right now, right. How do we make them an experience? But especially for digestive disorders, how do we walk this journey of going through that process and to find healing on the other side?
Jill Howell [00:23:43]:
You know, I think it starts with really opening ourselves. And I had this visual in my head as I was thinking about how to respond to this, and it’s open hands. This is the vision that I had in my hand, like, in my head as you were talking. It’s like it starts with opening our hands to exploration, to really coming into the body with new approaches that feel uncomfortable at first. Everything we do feels uncomfortable and unfamiliar to the nervous system. And when I say nervous system, we’re just talking body and brain interconnectively. The communication highway between the body and the brain. And so, for me, a lot of this journey, of those five words that you just spoke are all kind of interconnected.
Jill Howell [00:24:36]:
And sometimes the journey looks different for each person. But I do believe the thing that is similar, that is needed for I would vouch all people, because we live so protected and we live so uptight and stressed, like, in a lot of our culture, is operating from that stance. And I believe that to rewire the brain and the body in the nervous system, we have to reconnect with ourselves. We have to help guide the body in the brain to reconnect again. Because trauma and trauma, meaning anything that has happened that has been either too much or not enough for somebody, can actually, you know, impede that journey and cause us to not be able to have this brain and body connection. We disassociate, we disconnect. We really are struggling to be present, even with ourselves, let alone other people. So.
Karyn Haley [00:25:44]:
Right. It just gets worse and worse with every generation.
Jill Howell [00:25:50]:
Yes.
Karyn Haley [00:25:50]:
You know? Yeah. Yeah, for sure.
Jill Howell [00:25:53]:
So, for me, I like to teach clients how to hold space for pain and pleasure in tandem.
Karyn Haley [00:26:05]:
In tandem. Okay.
Jill Howell [00:26:08]:
I believe that we need both. This is what I needed. I needed to connect with myself in a really loving, compassionate way. And for me, even as I’m talking, I’m putting my hands on my heart, because that’s what it means. This is home for me, my home base. After all of the trauma and after so much nervous system dysregulation that I was stuck in, and I. When I say that I was stuck in those. Those two timeframes of life, and it was.
Jill Howell [00:26:37]:
There were dark times. I mean, I wanted to die.
Karyn Haley [00:26:40]:
Yeah.
Jill Howell [00:26:42]:
Mean that to be dramatic, but it’s genuine. I was like, I’d even pray, God, if you could strike me dead, I’d be grateful. I’m not scared of a tornado. Bring it. I’m not scared because I want to go.
Karyn Haley [00:26:58]:
Yeah, yeah.
Jill Howell [00:26:59]:
But it was very real for me. And so for me now, like, even as I’m talking, it’s like I put my hand back on my heart and my body. I’m like, this is my home base now. And so my journey of this, like, helping women to rewire and reclaim and restore and release what’s stuck in the body is all about coming back home to ourselves with love and compassion. So much gentleness, so much tenderness. Really learning skills. It’s skills based to know how to respond to ourselves when we experience emotions, giving ourselves that ability to have, you know, the space to process and use our words and not just repress everything. Right? Yeah.
Karyn Haley [00:27:53]:
When you do this, you know, and for those who can’t see what I’m doing, when you’re putting your hand to your heart there and you’re talking about coming home, it makes me feel. And the way that I’m hearing it from you is that you have this in you. It’s there. And it wasn’t.
Jill Howell [00:28:12]:
It wasn’t for the first 40 years of my life.
Karyn Haley [00:28:15]:
Gotcha. So.
Jill Howell [00:28:16]:
Know what I mean?
Karyn Haley [00:28:17]:
Like, do you feel like it’s inside people? It’s about tapping into it, or are you saying it’s not there? We have to figure out how to bring it, how to bring this place of home to our heart? Or do you think we all have it in us, but somehow, through all of these little chinks and micro traumas that happened, we lose the connection with it.
Jill Howell [00:28:37]:
I think it’s always there. I think it’s there. And when. When I’m helping my clients move through this transformation journey, it’s all about getting them into a flow state. You know, the parts of us that hold the flow state are younger versions of us.
Karyn Haley [00:28:54]:
Of course they are. That makes complete sense, right? Talk about flow. When you’re young and innocent and you don’t know about all kinds of world problems. That flow. I love that word that you used, flow. It’s a flow.
Jill Howell [00:29:09]:
It is a flow. And so I’m all about helping women to access that with tangible skills. Because if you tell a woman, okay, go into a flow state, okay, access a flow, okay, act like a kid. We’ll look at you like with deer in the headlights, like, okay, crazy lady, I don’t know what you’re doing.
Karyn Haley [00:29:28]:
It does sound good, I have to tell you. It sounds good. But you’re like, well, how do I do? What do I do now? What? That’s great, but what do I do to get there? So I guess that’s where the skills that you’re teaching, that’s where you’re tapping into the actual skillset of it, the learning part of all of this. Yeah, just a quick interruption. We will get back to the podcast in a second. I’m wondering, are you, like many of us, with Crohn’s and colitis, you’re turning to food to help heal your gut, but you’re just feeling really overwhelmed by the myriad of gut healing diets out there. There’s gluten free and dairy free and paleo gaps, and it can be really confusing and frustrating and leave you feeling disheartened about which diet is the right one for you. And I’ve been there myself.
Karyn Haley [00:30:15]:
That’s why I created the ultimate IBD diet decoder quiz to help you find your best diet for your unique needs. Now, maybe you’ve tried one of these diets, but you gave up quickly because they were just too strict or they didn’t fit with your lifestyle. Here’s the truth. There is no one size fits all diet. But there is one best diet for you. And the best diet for you isn’t just about your symptoms. It’s about your lifestyle and your personality, too. Are you ready to find the gut healing diet that fits you like a glove? Head on over to karenhaley.com quiz to take my ultimate IBD diet decoder quiz.
Karyn Haley [00:31:01]:
It’s free, and it only takes three minutes. Discover what you’ve been meant to be eating to put your IBD in its place. That’s karenhaley.com quiz. And now back to the show.
Jill Howell [00:31:16]:
I believe that this is what I needed, and I believe that there are women who need the integrative healing approach. So for me, everything I do is integrating multimodalities. I don’t believe one modality is the one size fits all for everybody. I’m intertwining meditation, breath work, NLP and cognitive processing strategies, eft tapping, which I’m a certified practitioner in the the somatic parts work. I’m creating experiences that are hands on that allow for somebody to embody. I would say I’m an embodiment coach too. Really? I’m an embodiment somatic healing coach that really allows for the body to receive the information because with the brain, we can try to mantra our way to thinking a certain way. But if the body is working against us because it’s holding a protective alarm of, no, that doesn’t feel good.
Jill Howell [00:32:19]:
That doesn’t feel safe. Like, that’s literally what my body was saying, ah, no, this is too much. And I really felt like it was saying there, it didn’t feel safe in the world. Ever?
Karyn Haley [00:32:32]:
Yeah, yeah.
Jill Howell [00:32:32]:
Really? Yeah, ever. In my 40 years of living, when.
Karyn Haley [00:32:36]:
You have a chronic issue, I think it’s really common to feel that way because you’re so often feeling deflated, defeated, disheartened, hopeless. That, yeah, that just, yeah, just, it just takes up so much space. It becomes part of your psyche, it becomes part of who you are.
Jill Howell [00:32:59]:
Yeah. Your subconscious programming is what I like to call it.
Karyn Haley [00:33:03]:
Right, right. And so I guess it’s about reprogramming that.
Jill Howell [00:33:07]:
It is. That’s exactly what I do, is I help women move through their subconscious blocks and help to reprogram their brain and their body for peace, for ease, for joy, for confidence, for all of the things that they’re lacking. The void. We’re really going into these spaces where the void is within us, where it’s held, and it’s always held on a body level, and we’re allowing the body to begin to feel safe enough to let it go, too soften. But the goal and the objective is never to make it let it go. We’re never, like, in the somatic parts, work that I do with clients. I’m not like, I never want a client to try and get rid of a partner. And we have to make sure that part of us feels loved, cared for, cherished, supported, like a best friend or like a little kid.
Jill Howell [00:34:09]:
Like, I become the new parent for these parts of me that maybe didn’t get core needs met as a child.
Karyn Haley [00:34:16]:
Because it is part of us. Even. Even if we don’t like that part, it is a part of us. And so it’s like, it goes back to when you were talking about your back and your neck pain earlier, how you were trying to get rid of it. That’s never the way. That’s never the answer. Yeah, never. So I want to get rid of it, you know?
Jill Howell [00:34:35]:
Yeah. And let’s be real here. I, back then, in those dark days, for me, I was disgusted with myself, I did not like very much of who I was in those moments because I didn’t like how I felt. And I felt so much shame and guilt for being stuck there and not knowing how to get out that I really turned against myself. So the journey of healing for me is all about turning towards ourself and all of these parts of us that really have core needs that still need met. And instead of relying on other humans to meet those needs, we begin to meet those needs, those emotional needs.
Karyn Haley [00:35:17]:
Yeah. Yeah. It’s so empowering, right?
Jill Howell [00:35:20]:
Yeah. Then the body softens and eases on its own. We don’t have to try and get rid of whatever’s there. It just softens and it lets go through a gentle.
Karyn Haley [00:35:35]:
The wisdom of the body. It what it wants to do that. Can you take us through? Maybe there’s a scenario or an example that you can think of where you worked with somebody that had a digestive disorder, any kind. It could be IBS, it could be IBD. Like, you know, what is, what was that journey like for them? What are some. You mentioned several different modalities. What kinds of things are you doing with someone who’s coming to you with where digestive challenges are their main symptom?
Jill Howell [00:36:02]:
So can I be honest? Every diagnosis, every diagnoses that somebody comes to me with, I don’t treat it any differently.
Karyn Haley [00:36:12]:
Okay. It doesn’t matter what they’re coming with. So it could be anything?
Jill Howell [00:36:16]:
Yeah. Really? It’s. Any chronic symptoms that are repeatedly showing up in the body, it’s showing a lack of safety inside of the body. It’s showing there’s voids inside of us, there’s emotions suppressed inside of us that need to be seen and heard and validated and really held with so much love and compassion. And what happens in the journey of doing that? The body symptoms start easing because same.
Karyn Haley [00:36:50]:
Approach, it does whatever it is, it’s the same approach. And how there’s so many different modalities, and I love that you talk about the different ones because I have seen some somatic coaches and therapists that maybe specialize in one thing and that’s what they do. But it sounds to me like you’re picking from a wide range of, you have experience with a wide range of modalities. So how do you then go about figuring out which one are you going to use in which moment? Is it client centered or is it more through the presentation and your experience? How do you. Are you just using them all with everybody?
Jill Howell [00:37:31]:
Every session I ever do looks completely different.
Karyn Haley [00:37:36]:
Okay.
Jill Howell [00:37:36]:
I would say I’m an intuitive healer. And so I really go to, I’ve always been ultra sensitive to the extreme. I’ve always carried emotion in a big way. And I think that part of that was I was dysregulated. Even in my mom’s womb. I really believe I came into the world with a dysregulated nervous system because my mom was dysregulated.
Karyn Haley [00:38:06]:
Okay. That’s what I was gonna ask you. Is that a generational trauma thing or.
Jill Howell [00:38:10]:
She was, she was going through separation and divorce. I was not planned. It was a very stressful time and season of life for her.
Karyn Haley [00:38:21]:
And that energy you took on, that, doesn’t that just make complete sense? Right?
Jill Howell [00:38:26]:
And here’s the thing. You know, we talk about the body keeping the score on a cellular level. Our body is holding a lot of information, and we don’t realize to the extent that that’s true. But when you look at the markers of generational trauma, you can see that, you know, it takes one. One cycle breaker, though, just to break the cycle, like one person to start actually doing this emotional healing work to change the generational cycles so that your DNA, like the cells are, they shift. They change within us. They really literally do. And that’s what’s passed on.
Karyn Haley [00:39:14]:
So that’s what I think is really interesting about any kind of work like this, is that we aren’t the product of everything that’s happened generationally. We actually have the power change at the cellular level.
Jill Howell [00:39:30]:
Yeah.
Karyn Haley [00:39:31]:
Right. So, yeah, I find that really interesting. It just takes one person to say, I’m gonna break the cycle for the next generation. For me and for the next generation.
Jill Howell [00:39:40]:
Yeah, exactly. Because as moms, you work with a lot of moms. I work with a lot of moms. You know, we can get so dysregulated by our kids when they’re dysregulated. Right. If we don’t have the skills and the capacity to come back home to a place of peace and safety and ease and connection with ourself, if we don’t know how to do that, if somebody’s sitting here listening to this and they’re like, I don’t even know what that means. It means you need this work. It means that if you don’t know how to, there’s skills to learn.
Jill Howell [00:40:17]:
I like to keep it in that language because I think women feel a lot of shame for not knowing how to respond to their kids or respond to their own dysregulation. When we’re feeling something in a big way, and we don’t know what to do with it. I feel like there’s a lot of shame and guilt that keeps us stuck. Stuck in the mud.
Karyn Haley [00:40:36]:
Yeah. That’s what I wanted to talk to you about. Next, actually, is because, especially with the moms that I work with, shame, self criticism, it all goes along with having these chronic digestive disorders. It goes along with motherhood, whether you have that. And so how do you work with your clients to help them develop the self compassion, the self acceptance that they need? Like, if you could give me one or two key takeaways that somebody who maybe they don’t have access to this or they’ve never tried it before, what’s something that would be helpful for them to just start to bring the acceptance around, bring the self compassion around?
Jill Howell [00:41:24]:
So one of my really basic processes that I tried to get women to start doing immediately on their own, outside of my session times is to have an awareness of the activation that’s in their body. On a scale of one to ten, how activated am I? Ten would be. I’m extremely anxious, I’m extremely alarmed, I’m extremely overwhelmed, stressed, whatever words you want to put to it. I’m feeling something in an extreme way, but, like, gauging one to ten, where’s my activation right now? Dropping into the body and seeing, okay, is my body. Am I feeling panicked? Am I feeling, like I’m tense? Like, just noticing that and then putting a name to the emotions, what am I feeling? Right, once we label it and name it, and it’s just like, it’s not who I am. I am not depressed, but I may feel depressed, or I may feel anxious, or I may feel stomach issues happening right now. But this is where I say, I throw the diagnosis stuff kind of out for me. It’s like I’m not operating from a medical standpoint, but I’m like, okay, those things, we’re not defined by them anymore.
Jill Howell [00:42:44]:
A doctor might have put that label on you, and you may have these symptoms, but we’re not defined by them. So let’s just call out whatever is authentically happening in our body in this moment. I’m feeling really anxious, I’m feeling really scared, whatever the words are, putting words to it. And then this is where it’s more of a meditative practice, because I think we can get so caught up in our headspace that when our eyes are open, I feel like we’re very distracted people. So for me, it looks like teaching my clients to close their eyes, to connect with their body in some way, whether that’s a hand on their heart, two hands, hand on the heart and the stomach, and just connecting with, okay, what’s here, what am I feeling? What am I experiencing right in this moment? This is all that matters. This moment. Where am I at?
Karyn Haley [00:43:36]:
Yeah, yeah.
Jill Howell [00:43:37]:
And then we learn through practice how to compassionately respond to that. If somebody else was feeling that, what would you say to them? Right. It’s like. But I go from the somatic parts, work perspective. So how I function is very specific to, okay, like, how long has this energy been stuck here? How long has this emotion been here? When do you remember first feeling that way? Have you felt that way most of your life? Almost always. There’s an emotional chain link from what’s experienced in the present moment to something of the past.
Karyn Haley [00:44:17]:
And what you’re doing is by not coming at it through diagnoses and labels, I think that removes this ownership piece that we have. Like, I am celiac disease, I am chromosome, I have even I have anxiety, whatever. When you say those things to yourself, there’s such an ownership of it. That’s where I think that the shame and the self criticism comes in. But I like how you’re talking about it. They just are. And they just are part of you. And I’m feeling.
Karyn Haley [00:44:55]:
Feeling these things or thinking these things, but without label or judgment, I’m going to add that in because I’m sure it’s true. Right. And just inherent in that small shift, I really feel like that takes the shame and the self criticism part, the self ownership of it away.
Jill Howell [00:45:17]:
It does. And you know what? The next level of it is, because. Yes, you’re exactly right. This is. I am all about letting, like, let’s just turn off the shame alarm, right? Like, let’s just stop shaming yourselves. Because I shamed myself to the point where I didn’t want to live anymore. Like, I’m just gonna be honest. I created a lot more suffering for myself, and that.
Jill Howell [00:45:41]:
That is something that I’ve had to own. I had to face up to the reality of, okay, I was capable of doing that. I’m capable of doing the opposite, and I want to be doing the opposite. And so what I love about parts work, though, is that we’re connecting with these younger versions of us, and it’s so much easier to have compassion when I look at. And I have right here in my office, like, a picture of me when I was a little girl. Like, and I look at it regularly, oh, wow.
Karyn Haley [00:46:14]:
You know what? People listening that’s something you could do right now.
Jill Howell [00:46:17]:
Yeah.
Karyn Haley [00:46:17]:
You could go to your parents, you could go through your stack of photos, you could find that picture of your younger self.
Jill Howell [00:46:24]:
Yeah.
Karyn Haley [00:46:24]:
And put it somewhere. That’s something that people could do right now. Right today. Something that starts connecting with that. Yeah. Start connecting with that person you used to be. Tough person, like you say, right?
Jill Howell [00:46:38]:
Yeah. For me, she holds all the alarm, every bit of fear that was held in my stomach, she was holding that. So when I actually teach my clients to connect with her, and we are closed eyes because it’s just easier to see. We see to go in. Yeah, yeah. We see her and it’s like she was worthy of more than what she experienced in those moments. She was worthy of having somebody hold her and rock her. So let’s do that.
Jill Howell [00:47:11]:
Let’s just stop and let’s just hold and we rock her. And I take them through guided visualizations. Visualization is one of the number one ways that I help my clients rewire their brain and their body is through guided reconciliation with these younger parts.
Karyn Haley [00:47:30]:
Okay.
Jill Howell [00:47:31]:
I mean, the adult version, I just guided somebody recently who was stuck on this. She didn’t really even realize it until we went to the body and I asked her to connect. How old was this version of her? You know, what was this part? How long has her body been holding it? And she connected. And I said, where did you see her? And she saw her in an abandoned house, took her back to a trauma in a visual she couldn’t get rid of. And what we did was we actually connected with her. And the adult version of her came into the scene, gave this beautiful little girl everything she needed and removed her from the house.
Karyn Haley [00:48:12]:
Oh, wow.
Jill Howell [00:48:13]:
And took her to a place where she wanted to go. We actually communicate with these younger parts. And when you do it, it’s awkward at first to do it on your own. I always recommend doing it with somebody who’s guided, you know, like is trained and certified in that because it’s awkward and uncomfortable. We don’t really know how to start doing that. But once you learn it, it’s so simple and beautiful and rich. And I can offer this little girl, this little jill, you know, more compassion than I can the adult version of me. It’s so much simpler, right? To her first.
Karyn Haley [00:48:50]:
Yeah. Yeah. It sounds like from what you’re saying, that you feel like it’s best to find a trained practitioner first. It’s like, don’t try this at home. Like, try to find it because, you know, you might open a window to your soul or a door that you really just would have trouble on your own closing, it might be too much. So it sounds like what you’re saying is really try to find somebody who’s trained in this and work with them. And then probably in your sessions, you’re giving them things to do at home once they have the knowledge, the, the language, the experience in session. Does that sound about right?
Jill Howell [00:49:26]:
Yeah, except for I would say, you know, I know how to pull those out and lead my clients to those really heavier places. And I do think you’re right sometimes. I think the key is sometimes. Sometimes it could be too much. But more often than nothing, if something comes up when you’re not really skilled to go that deep with yourself, it’s something that’s come up multiple times before for you. I think that the key to all of it with parts work is just trying to respond with love and care and compassion, and there’s no right or wrong way to do it. This is where the black and white trauma thinking happens of, like, so, for me, I don’t want people to feel like they couldn’t ever do it on their own unless they were guided. I think a guide can take it much deeper and can really dig into those places and help you go to those really, really deep places.
Jill Howell [00:50:35]:
But I think even on a. I hesitate to say superficial level, but on a more simpler. That’s the better word, a simpler level. If we’re, like, connecting with our body, the sensations, the emotions, expressing whatever’s really here, and then simply responding to them with compassion and kindness or just saying, oh, yeah, you know, I’ve felt that way since I was a kid. Like, even if we just have that simple of an understanding, it’s like, okay, well, like, just talk to that part, ask that part questions, well, what do you need from me today? That’s as simple as if we can keep it even. As simple as that. What do you need? Whatever part comes up, if it’s an angry part, if it’s an anxious part, if it’s a scared part, if it’s a sad part, just asking that part of you, like, what do you need from me right now? To feel safe, to feel supported, to feel cared for, to feel loved. If we can go back to those basic principles, like we are as moms to our own kids, of, like, what we’re trying to give to them, but actually give it to ourselves and say, and just ask this childlike part of us, what do you need, sweet girl? What do you need? Yeah, how can I help you? If we are truly embodied in that moment of, like, closing our eyes and connecting with ourselves and that part of us, that part will let us know all I need.
Karyn Haley [00:52:03]:
I love that.
Jill Howell [00:52:04]:
I just need you to affirm me. I just need to know that you’re not going to leave me. I just need you to listen. I just need patience. Like, a lot of times it’s very simple, actually.
Karyn Haley [00:52:20]:
Yeah, it sounds like. Really? Then anybody could do this by just finding a quiet place, getting quiet in your mind, closing your eyes, maybe putting your hand on your heart to connect to that home base and just asking your body, like, what do I need right now?
Jill Howell [00:52:37]:
Yeah.
Karyn Haley [00:52:38]:
Having that picture would be like the bonus to all of this, but they could start. That would be a beautiful starting place. Because even in the moment of doing that, you are calming the nervous system just by asking the question. You’re calming the nervous system just by pausing and breathing.
Jill Howell [00:52:57]:
Let’s stop there. Pausing and breathing. We are calming the nervous system already.
Karyn Haley [00:53:04]:
So that’s something you could really do anywhere. Even when you’re a busy mom. You’re in the carpool line, you’re washing dishes, you’re in the shower, you’re nursing. You can. I love that you could do that anywhere. Anywhere that you are in your busy life. You could do it even at that. I think you said simple level.
Karyn Haley [00:53:22]:
Even at that simple level. So you could even do it there.
Jill Howell [00:53:25]:
And the more we do that on micro levels, repeatedly, the more we start building a new relationship with ourselves. One where we’re not ignoring, bypassing, suppressing emotion. Where we’re actually being present with ourselves. What am I even feeling? A lot of us moms, we just meet, meet all the needs around us, and we don’t even stop and ask, where am I at? How am I? How am I even feeling?
Karyn Haley [00:53:54]:
We don’t.
Jill Howell [00:53:55]:
At all.
Karyn Haley [00:53:56]:
Yes. We don’t have needs where we don’t have needs. Right. It’s just. It’s just always on the back burner. I’ll get to that later. It’s not that we don’t know that we need to. It’s.
Karyn Haley [00:54:07]:
I will get to it later. I’ll get to it later. Because something is always more important.
Jill Howell [00:54:10]:
I will be honest. Both times when my nervous system was struggling the most and I had the most chronic symptoms of it was when I was focused, hyper focused on meeting other people’s needs and I was ignoring mine.
Karyn Haley [00:54:27]:
Yep, yep, yep. Yes. If you’re listening to this and feeling that way, and you have been ignoring it, ignoring it, ignoring it. This is your wake up call. This is the time. Now is the time. And just start really simple. You can just start really, really simple.
Jill Howell [00:54:42]:
And let’s add in the fact that this actually is good for the kids and your marriages.
Karyn Haley [00:54:48]:
Oh, I’m so glad you said that, Jen.
Jill Howell [00:54:49]:
Every relationship, this is my motivating force. When I’m working with a woman, I’m like, when you live from a regulated state within your nervous system, when you know how to emotionally regulate, when you feel big emotions and come back down to a state of ease, if you can guide yourself through the wave of being a human, then you can help guide your little ones through their own waves. You feel more resource and equipped with skills and tools and resources to help yourself. Well, guess what? Once you know that you get to teach that to your kids, break the cycles, then your grandkids could benefit from that. It’s like this beautiful gift of life. It’s a life transformational gift.
Karyn Haley [00:55:34]:
Yeah. And sometimes we have to sell it that way because moms don’t want to take the time for them. But look, if you do this for yourself, it is going to benefit your kids. And so often when I talk about food or a lifestyle or anything I talk about with my clients mind body, I always have to frame it that way. This is actually going to benefit your kids. When you take the time to do this for you, it will benefit your kids. And when it’s framed that way, then there’s nothing a mom isn’t going to do for her kids. So I love that you mentioned that.
Karyn Haley [00:56:05]:
Because sometimes we need that extra motivation to say it’s not just going to benefit me, it’s going to benefit my spouse, my father, my mother, my, you know, my brother, sisters. It’s, it’s like it’s going to benefit everybody. Because you can pass it on.
Jill Howell [00:56:18]:
Every single relationship. Every single relationship.
Karyn Haley [00:56:20]:
Yeah, yeah, yeah.
Jill Howell [00:56:22]:
Because the.
Karyn Haley [00:56:23]:
Oh, go ahead.
Jill Howell [00:56:24]:
I was gonna say, because we are modeling it. We’re showing in through modeling by doing for ourselves and that, and they were energetic beings. Our energy is felt. So we can, we have this opportunity to help our kids either co regulate with us or co dysregulate with us.
Karyn Haley [00:56:44]:
Oh, amen. Yes, exactly. So whether we know it or not.
Jill Howell [00:56:49]:
Yeah.
Karyn Haley [00:56:50]:
When we don’t deal with this, we’re passing it on.
Jill Howell [00:56:53]:
Yes.
Karyn Haley [00:56:53]:
We’re passing it on. Whether it’s in utero or by action, we’re passing it on. So we really owe it to not just ourselves, but to our kids.
Jill Howell [00:57:04]:
Yes.
Karyn Haley [00:57:05]:
Yeah, yeah. To just keep this positivity going. Hey, there. It’s Karyn popping into the episode. I want to thank you so much for tuning into the cheeky podcast for moms with IBD today. You know, the great information that we’re dishing out on this pod is exactly the same type of conversations I get to have with my clients every day. And if you’re ready to take your IBD healing journey to the next level and move into being the mom you always dreamed you’d be, then hop on over to karenhaley.com consult and book your free IBD consultation with me today. Remember, my mom had to be a little bit different and spell my name with a y.
Karyn Haley [00:57:47]:
So that’s karynhaley.com forward slash consult. Now, on our call, we will dive into what you’re struggling with most right now and make a plan for how we can work together to help you achieve your big, bold, beautiful, life transforming goals. No more sitting on the sidelines waiting for that miracle cure to magically happen. You’ve got what it takes to do this, mama. You just need a little nudge in the right direction, and I’ve got your back. Karynhaley.com consult and now back to the show. You know, so often on the podcast, we talk about really deep, difficult, complicated topics that when I like to wrap up an episode, I like to do a quick lightning round, if that’s okay with you. Sure.
Karyn Haley [00:58:42]:
Because it just kind of brings a little bit of levity, a little bit of joy to the end of it, and it will help people get to know you a little bit better, too. And I promise it’s not, it’s not a big quiz. It’s just simple questions, but it’ll be fun. Are you ready?
Jill Howell [00:58:55]:
Ready.
Karyn Haley [00:58:56]:
Okay, so ten questions. Okay. What is the supplement that you can’t live without?
Jill Howell [00:59:02]:
Probiotic.
Karyn Haley [00:59:04]:
Oh, yes. I love that one.
Jill Howell [00:59:07]:
But I do believe that it’s helped transform my inflammation issues and my ability to even have little cheat moments of gluten and dairy and. Yeah, yeah, probiotic, huge.
Karyn Haley [00:59:22]:
Yep. That microbiome, we have to keep that healthy.
Jill Howell [00:59:25]:
Yep.
Karyn Haley [00:59:25]:
Okay, so, so many people that I talk with have complicated issues, and they’re in doctor’s offices and things like that. And so there’s no better advocator than people who have chronic illnesses. So when you go to the doctor’s office, what’s the one thing that you do to make sure that you’re advocating for yourself?
Jill Howell [00:59:44]:
I’m very aware of my body. I’m very aware of the signals of my body, the sensations if I don’t feel at ease. I just recently had this, actually, and I switched doctors. I did not feel at ease in my body.
Karyn Haley [00:59:59]:
And, yeah, it’s just that intuition that so often I think women have, but they don’t listen to. So, yes, yes. When we’re uncomfortable in a situation, we have to listen to that.
Jill Howell [01:00:10]:
Yes.
Karyn Haley [01:00:10]:
That inner voice. Yes. I love that. What is your favorite type of mind body exercise? Something that anybody could even just do at home?
Jill Howell [01:00:19]:
My very favorite. It’s probably eft tapping, and that is something that anybody can learn. Google it. There is.
Karyn Haley [01:00:27]:
I was gonna say, what’s your favorite resource? Just google it.
Jill Howell [01:00:30]:
Yeah. EFT tapping is my very favorite.
Karyn Haley [01:00:34]:
Okay. Yep, yep. And that’s something you can do at home.
Jill Howell [01:00:37]:
It’s a power punch of physiological tapping on the body while also processing cognitively. And it gives me permission to just state wherever I’m at, what am I feeling? All the raw expressions that are within me. It gives me permission to just let it out.
Karyn Haley [01:00:53]:
Okay, cool.
Jill Howell [01:00:54]:
Yeah.
Karyn Haley [01:00:55]:
And what’s one thing that you do on a. It might be the same thing, but what’s one thing you do on a regular basis to connect with yourself? You know, like a self care hack that you do on a regular basis?
Jill Howell [01:01:06]:
You know, I would say that, but also, in the mornings, before I even get out of bed, I use that precious subconscious reprogramming time when my brain is in more of a theta state. And I actually try to envision how I want to show up for the day, how I want to feel, and I start to see it in my mind, and then I talk to myself and I encourage myself, and the parts of me that are showing up that kind of feel maybe hesitant or scared or, you know, something going into the day, I genuinely will just speak life over myself as I’m.
Karyn Haley [01:01:48]:
There’s that visualization that you mentioned earlier, that visualizing. I love that you do it in the morning, because that’s the time to do that.
Jill Howell [01:01:55]:
Right.
Karyn Haley [01:01:55]:
So really just set you up to have a positive day.
Jill Howell [01:01:58]:
I do it before I touch my phone. I do it before I get out of bed, actually, because that’s when my brain is still in that state where the cognitive processing hasn’t gone. Whoa.
Karyn Haley [01:02:09]:
Yeah. Right, right. All cylinders are not firing like this. Yeah. Okay, so what is one thing that you think most everybody gets wrong about somatic coaching?
Jill Howell [01:02:22]:
I just think that people are so caught up in their head overthinking things that feel like. Some people think that just by doing, say, yoga practices or the somatics, even though those somatic type practices and movements are part of what I’m doing, too, is that doing that is not, like, enough. You have to have the emotional connection piece, the self connection piece with yourself in doing any kind of movement practices in a really mindful way in order for them to be healing and restorative, longer term.
Karyn Haley [01:03:00]:
Gotcha. Gotcha. Okay, good to know. And when somebody says to you, do you have a good book recommendation? What is that one book that you go back to time and time again? That book that you just cannot get out of your head? And it could be self help in nature or it could be totally fluffy.
Jill Howell [01:03:16]:
What book? Oh, I’m going to grab it, so make sure I say, okay, cool. It’s right here it is. It’s a workbook that I started off with. It’s called the mindful self compassion workbook, and it’s by Kristen Neff and Christopher Germer.
Karyn Haley [01:03:35]:
We will put that in the show notes. Tell me about it. What’s in it?
Jill Howell [01:03:39]:
You know, the subtitle says it all. A proven way to accept yourself, build inner strength, and thrive. And for me, it was. It was kind of just a good. I think it’s so meaningful to me because it was a hands on tool when I didn’t know how to connect to myself, to start this journey of offering myself kindness and compassion and being really empathetic and gentle towards myself. And it gives hands on practices and guides you through.
Karyn Haley [01:04:15]:
And so I love a good workbook because if you say, I want to do this, but I don’t know how to start, get a workbook, that’s the place to start, because it will give you the prompts. You don’t have to figure out what to do on your own. So I love that. Okay, we’ll put that in the show notes. Do you have a favorite travel destination?
Jill Howell [01:04:32]:
Destin, Florida.
Karyn Haley [01:04:35]:
Okay. Is it just because you love Destin, or do you have family there?
Jill Howell [01:04:38]:
Just because it’s the closest thing that we can drive to that’s not overwhelming. And the water there is like, the Caribbean sand is white. It’s just this place that, honestly, I’m more adventurous, and I like to go lots of different places, but it’s something I’ve begun to appreciate because my husband loves it there so much. And after we went there once, he wanted to go back again, and then he always wants to go there. That’s like. And he’s like, why would I want to go anywhere else when I feel so at peace when I’m here?
Karyn Haley [01:05:15]:
And you can’t argue with that.
Jill Howell [01:05:16]:
I know. Right. And so for me, it’s interesting because there’s this part of me that I’m like, well, why don’t we try somewhere new? And then I’m like, but I agree. Like, my soul feels at rest there. And I think probably because his does, too. So when the two of us go together, it’s a space of rest for us on a soul level.
Karyn Haley [01:05:36]:
I love that your favorite travel destination is all about relaxing and feeling wonderful at a soul level.
Jill Howell [01:05:42]:
And it’s hilarious, though, because we’re adventurers, too. We like to go to Colorado and hike mountains and stuff, too, but there’s just something special about that place.
Karyn Haley [01:05:50]:
Yeah. It sounds like you’ll probably always go back there. No matter where life takes you, you’ll go back there.
Jill Howell [01:05:55]:
And illegally. Illegally. We want our ashes thrown there.
Karyn Haley [01:05:59]:
Really?
Jill Howell [01:06:00]:
Not much.
Karyn Haley [01:06:02]:
Yeah. Wow. You know what? You are not the first person to say that. I bet. Because it’s so beautiful. I’ve been there. I have a good friend who lives there, and it’s so beautiful there. I bet you other people have that same wish.
Jill Howell [01:06:12]:
Yeah.
Karyn Haley [01:06:12]:
Yeah. Put their ashes there. Okay. Coffee, tea, and how do you take it? Coffee or tea? And how do you take it?
Jill Howell [01:06:18]:
So I alternate.
Karyn Haley [01:06:22]:
Okay.
Jill Howell [01:06:22]:
And so not always in a systematic way, but green tea with honey.
Karyn Haley [01:06:28]:
Love it.
Jill Howell [01:06:29]:
Or cold. And then coffee. If I honestly like half calf coffee, because I’m trying to just be really careful of the dysregulation that caffeine causes for my body. So. Yeah, yeah. And I usually do have creamer. I can’t do coffee black.
Karyn Haley [01:06:50]:
Yeah.
Jill Howell [01:06:50]:
Yeah.
Karyn Haley [01:06:51]:
Gotcha. Okay. What is your, what’s your favorite way to. You talked about what you like to do in the morning. So what do you like to do at night? What’s your favorite way to unwind after a long day?
Jill Howell [01:07:03]:
I do legs up the wall, so I literally lay on my back with my legs up the wall. And I like to pair it with either some meditative music, sound bath, or a meditation. And that’s my favorite.
Karyn Haley [01:07:21]:
I love that you take time for these things you’re giving by just talking about the things that you do, your morning routine, your evening routine. You’re giving permission to our listeners to say, yes, I can do that, too. Someone else is taking the time for it. I can do that, too. And I love that you just unapologetically say, this is what I do. I love it.
Jill Howell [01:07:43]:
And it can be three minutes, ladies. It doesn’t have to be a lot. It can be micro moments of just allowing ourselves to go, oh, yes.
Karyn Haley [01:07:54]:
And that’s the starting place. And then try and get longer and longer. But that would be your starting place. I love it. Okay, last question. So, the name of this podcast is the Cheeky podcast. And so to me, that means I being a little bit sassy, a little bit quirky, and a lot badass. So, how are you cheeky in your life?
Jill Howell [01:08:12]:
Oh, goodness. Honestly, I feel like even starting this coaching business for me was incredibly cheeky. For me, it’s badass in the sense that for a girl who’s felt like she had to hide all of her life and stay quiet and stay small, every time I show up and use my voice, even in this platform of, like, having a podcast with you, I am freaking doing it.
Karyn Haley [01:08:44]:
Yes. I wouldn’t see that in you at all. Like, I don’t know you, but you just showing up, like, you’re just, you know, like, I’m owning it. This is me. I love it.
Jill Howell [01:08:55]:
But I’ve had to come into that place. This is my part of my transformation, healing journey that, you know, even from the outside, though people might have seen the lively energy that there was, that piece was still part of me. However, there was always a part of me that was dying inside secretly and always fighting, like, to be seen and to share. I mean, really, sharing about healing work is not. It’s not easy. It is.
Karyn Haley [01:09:25]:
Yeah.
Jill Howell [01:09:27]:
I feel like I have to go to very vulnerable places oftentimes. To just even share the work that I’m doing on social media or with people. To use my voice in that way is probably the most vulnerable thing I’ve ever done. Yeah.
Karyn Haley [01:09:43]:
Yeah.
Jill Howell [01:09:43]:
Telling bits and pieces of my story. I think it’s badass that I do it because I cried so many tears in the journey of even a. Giving myself permission to follow this pursuit of knowing that what I discovered from my own healing journey is what I’m called to share with the world. And even if that means being misunderstood by my own family members.
Karyn Haley [01:10:10]:
Sucky, but often true, right?
Jill Howell [01:10:12]:
Yeah.
Karyn Haley [01:10:13]:
Yeah. Yes. But you’re helping so many people, and you’ve helped so many people today by joining us on the podcast. I want to thank you for that. So, if people want to find out more about you, if they’re interested in delving into your world, tell us, Jill, how can we connect with you?
Jill Howell [01:10:29]:
Yeah. So follow me on dancing in the mess on Instagram. That’s, like, my platform. My platform is all. It’s dancing in the mess. Everything I do is about dancing in the mess. Trying to find and seek joy and light in the messiness of our humanity. We are all humans and we’re all experiencing the mess of being human.
Jill Howell [01:10:52]:
So there’s that. Or my website, dancinginthemess.com.
Karyn Haley [01:10:56]:
Oh wonderful. Brilliant. Thank you so much for joining us today, Jill. It was such an honor to get to know you.
Jill Howell [01:11:02]:
Oh, you too. Thank you so much for having me. I so appreciate it.
Karyn Haley [01:11:13]:
If this podcast is meaningful for you, if it’s been helpful in your iPad CBD bomb life, I’d love it if you would do a couple things. First, follow the pod. You’ll never miss an episode. And those moms who are searching for podcasts about Crohn’s and colitis, they’ll find us easier. There’s probably a plus sign or a follow sign where you’re listening in right now. It’s at the top of your screen. Go ahead and give that a tap. And then also give the cheeky podcast a five star rating and review and share it with your friends who are also struggling with IBD.
Karyn Haley [01:11:47]:
The more we are open about talking about our illness and bringing awareness around it, the more we’re able to connect and build a safe community around each other. I love being in community with you and I appreciate you, my friend. One last thing before we wrap up today. You know, I think you’re a rock star for taking time out of your busy life to listen in and invest in your healing. It is capital h huge. And the reason I know how huge this is for you is because I am right there with you in all of this, working my wheel of wellness, keeping my crohn’s at bay. It’s something that I invest in every day and I’d love it if we could continue our gut healing journey together. If you’re like me and you’re ready to soak up even more amazing gut healing information, it’s time to join the gut love community karynhaley.com/
Karyn Haley [01:12:40]:
Community. The GLC is my free and fabulous space, dedicated to dishing out even more IBD resources, recipes, healing hacks, lots of bts, secrets on how I manage my life with IBD, all wrapped up in a weekly newsletter to help you keep your momentum going strong. This IBD dish is gut healing insights that I only share within our tight knit community. Basically, it’s your one stop shop for a more diversified approach to true and lasting gut healing. Amen to that, my friend. Let’s walk this gut healing journey together. Join me in the GLC at karynhaley.com. I can’t wait to meet you.
In this week’s episode of The Cheeky Podcast for Moms with IBD, I’m unraveling the mysteries and myths of the Low FODMAP diet. If you’re struggling with IBD symptoms that you can’t get control of and are curious about whether this diet could be a key part of your healing strategy, this episode is a must-listen.
It’s time to cut through the confusion, debunk widespread, blatant lies about the FODMAP diet, and provide you with the your best resources to make informed, educated choices to finally incorporate a Low FODMAPs into your diet on your terms, with success and ease.
Let’s do this!
Tune in As We Talk About:
✅ [01:18] What Exactly Are FODMAPs? An easy-to-understand breakdown.
✅ [06:09] FODMAPs for IBS vs IBD: Why this diet isn’t just for IBS sufferers and how it impacts those with IBD.
✅ [08:15] High and Low FODMAP Foods: Practical examples that illuminate the tricky navigation of the diet.
✅ [13:48]Who Benefits from Low FODMAPs:Exploring the effectiveness of the diet for IBD and unexplained digestive symptoms.
✅ [16:39] Blatant FODMAP Misinformation: Clearing up the most pervasive myths surrounding the low FODMAP diet.
✅ [33:04] My Favorite Low FODMAP Resources: My list of trusted, reputable sources to help you make informed dietary decisions.
This episode is not just about diet tips—it’s a deep dive into how the low FODMAP diet can be a transformative part of living with IBD. Tune in to gain valuable insights and perhaps discover a new path to managing your symptoms.
Welcome to season two of the Cheeky podcast for moms with IBD. I’m Karyn Haley, functional IBD nutrition and wellness coach and Crohn’s warrior. This podcast is all about us moms because our IBD plays by different rules. Season two is juicy, full of unconventional wisdom, real talk, new ways to tackle our illness, and a whole lot of community empowerment, and all of us advocating the hell out of our illness. We’re in this together, and I’m here to help you find healing on your terms.
Karyn Haley [00:00:42]:
Let’s do this. Well, hey there, my friend. Welcome back. Or just welcome, if this is your first time tuning in. As always, I am honored to be sharing this space with you. It’s our little IBD mom connected corner of the universe. Now, today is all about demystifying, debunking, decoding the low fodmaps diet. And chances are that you have heard of it before.
Karyn Haley [00:01:18]:
You may have even dabbled in it. But beyond that, there’s just so much we don’t understand about this diet. Who is it really for? Does it heal IBD? Where is there actual information that you can trust, accurate information that you can trust about this way of eating? With so many questions and frankly, so much misinformation out there about fodmaps, I thought it was time that we got real about how the low FODMAP diet works so that you can once and for all decide if this diet is even one that you should pay attention to, and most importantly, help you make up your mind if it’s worth your time and effort. So the truth is that a low FODMAP diet, it only recently made it into the conversation in IBD circles. Technically, it’s a diet for those with IB’s irritable bowel syndrome. But because so many people outside of our circle, they don’t actually know the difference between IB’s and IBD, you know I’m right. It’s been thrown into the mix as well. But that doesn’t mean it doesn’t have its place within the IBD community.
Karyn Haley [00:02:39]:
It’s just important for us to get clear right off the bat that this diet, it’s not a cure for IBD, no matter what you’ve heard. So with that in mind, you might be thinking, then why are we even talking about this? Why are we talking about this diet if it can’t help my IBD? Hold up just a second, dear one. Because although it can’t cure IBD, a low FODMAP diet, it does have tremendous potential to have an impact on how IBD shows up in your body. And I don’t know if you have seen this, but in the last couple of years, our doctors, they seem to be jumping on the low FODMAP train as well. More gastroenterologists that specialize in IBD, they’re starting to talk about it as they start to learn more about the impact of fodmaps on our digestive health. So now that your ears may be perked up a little bit, because, hey, maybe there’s actually something worthwhile in this FODMAP thing for you, let’s begin by getting really clear on what we’re talking about here. What exactly are these fodmaps and why are they potentially harmful for you? So the term FODMAP, it stands for, and we’re going to get technical for just a second here, it stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polysaccharides. So that’s the technical definition.
Karyn Haley [00:04:13]:
And you’re probably saying, great, but what the heck does that mean? So let’s break it down and get really simple. In simple terms, fodmaps are short chain carbohydrates that are resistant to digestion. That’s it. They’re carbs that are hard to digest. Simple as that. So instead of being absorbed into our bloodstream, where normally fat, proteins, and carbs are supposed to end up to give us the nutrients that we need for energy and vitality and just day to day healthy living, these types of carbohydrates, they end up setting up camp in your intestine. And then unless you do something to get rid of them, they live pretty much this fairly cushy life there. Basically, the bacteria from the carbohydrates, they’re just bark a lounging, netflixing, and chilling.
Karyn Haley [00:05:01]:
And I mean that in the most PG sense of the word, they’re just chilling in your intestines. Yay. Right? That’s a pleasant thought. Well, it gets even better. I said that sarcastically, of course. But it gets even better because your gut bacteria partiers like they are like a good wine. They then ferment these special types of carbohydrates. These fodmaps, they ferment inside your intestines.
Karyn Haley [00:05:31]:
And these bacterial critters, they are not good drunks. They’re not good winos. They go wild all over your intestines, wreaking havoc. They create gas and bloating and abdominal pain and other uncomfortable GI along with non GI symptoms for those of us with sensitive bellies. So these fodmaps, they have the potential to be kind of sucky. That’s the medical term for it, kind of sucky. And who wants a fermented wino gut critter inviting all of his friends into your intestines for a fart party?
Karyn Haley [00:06:09]:
Not fun.
Karyn Haley [00:06:11]:
Oh no, not fun. So while scientists and practitioners have known for a while that fodmaps are a common trigger for those of us with IBS, and let me just digress for a second, because we’re going to get into my feelings on what IBD actually is in just a bit. But for now we’re going to call it IB’s. So hold on to that thought there. If you’re thinking what I’m thinking, the FODMAP role in Crohn’s and Colitis, it isn’t widely recognized by science, but I have to call foul on this stance. And many doctors are joining with me because the reality is that many of us with IBD also experience IB’s like symptoms, or what a lot of doctors will refer to as the overlap of IB’s and IBD. It’s this link, this IB’s symptom IBD diagnosis link. That’s the reason why it’s critical for us to understand fodmaps so well.
Karyn Haley [00:07:10]:
So what do we know for sure so far? We now know exactly what fodmaps are, hopefully in their most simplest of terms, and we know why even though they typically, typically they are related to problems for those with IB’s, we know why we should care about fodmaps, too. In today’s episode, we’re going to take this a bit deeper. We’re going to take this conversation a little bit deeper. We’re going to explore what exactly low FODMAP diet tends to look like. We’re going to do a bunch of debunking. We’re going to debunk a bunch of low FODMAP diet myths, and then hopefully in the process you’ll begin to gain insight on if fodmaps are something that you should be thinking about. Are they something that should be on your radar? Okay, let’s go ahead and dive in. Okay, so I mentioned exactly what thought maps are in a general sense, but that still doesn’t get to the heart of what foods are high in fodmaps and what foods are low.
Karyn Haley [00:08:15]:
So let’s go ahead and get some actual examples of what kinds of foods we’re talking about here. Now remember, fodmaps, those are specific carbohydrates that due to their poor absorption in the small intestine, they end up in the colon, where they start this fermenting party that I talked about leading to too much bad bacteria. And then that leads to those lovely symptoms, gas, bloating, pain, etcetera, etcetera. So what types of foods are causing all this mischief? And which ones are the well behaved children of the FODMAP world? It would be nice if all high fodmaps were in like one category. Maybe something like all red foods are high in fodmaps. Fodmaps, or all processed foods are high in fodmaps. But nope, it’s not that easy. And this is why knowing what’s high and what’s low is so stinking tricky.
Karyn Haley [00:09:17]:
You really need a reference guide next to you at all times until you get used to it. By looking a particular food up over and over. It’s the repetition of it that finally helps you learn what’s what. But there’s some notoriously high fodmap foods you should absolutely be aware of. Foods like apples, garlic, onions, and wheat. Those are all high fodmap foods. And if you’re thinking, huh, I tend to have reactions in some way when I eat those foods, then maybe this is something for you to think about. Now that’s just a few high FODMAP foods, and I promise you I’m going to make sure you have access to a much more complete list before our time together is over.
Karyn Haley [00:10:07]:
But seriously, it would take the whole episode to go through each and every high fodmap food that’s just a starter list. But now, what foods are low in fodmaps? And again, just a sampling, but we’re talking about foods like carrots, cucumbers, grapes, and oranges. These are all lower in. And since we’re talking about specifics here, let’s take this what foods have high fodmaps in? What foods don’t? Let’s just take that thought to the next level. What’s really fascinating about low about using a low FODMAP diet, is that parts of the same food can differ in FODMAP content. Let’s take a leak, for example. So for instance, the white part of a leak is high in fodmaps, while the green part is low in fodmaps. As you can imagine, this insanely complicated FODMAP maze can make navigating the diet without a good resource quite challenging.
Karyn Haley [00:11:13]:
And again, I’ve got what you need for that, and I promise you I’m going to be sharing it with you soon.
Karyn Haley [00:11:19]:
Just a quick interruption. We will get back to the podcast in a second.
Karyn Haley [00:11:23]:
I’m wondering, are you?
Karyn Haley [00:11:24]:
Like many of us, with Crohn’s and colitis, you’re turning to food to help heal your gut, but you’re just feeling really overwhelmed by the myriad of gut healing diets out there. There’s gluten free and dairy free and.
Karyn Haley [00:11:38]:
Paleo gaps, and it can be really.
Karyn Haley [00:11:40]:
Confusing and frustrating and leave you feeling disheartened about which diet is the right one for you. And I’ve been there myself. That’s why I created the ultimate IBD diet decoder quiz to help you find your best diet for your unique needs. Now, maybe you’ve tried one of these diets, but you gave up quickly because they were just too strict or they didn’t fit with your lifestyle.
Karyn Haley [00:12:07]:
Here’s the truth.
Karyn Haley [00:12:09]:
There is no one size fits all diet. But there is one best diet for you. And the best diet for you isn’t just about your symptoms, it’s about your lifestyle and your personality too. Are you ready to find the gut healing diet that fits you like a glove? Head on over to karenhaley.com quiz to take my ultimate IBD diet decoder quiz. It’s free and it only takes three minutes. Discover what you’ve been meant to be eating to put your IBD in its place. That’s karenhaley.com quiz. And now back to the show.
Karyn Haley [00:12:50]:
So now what I want you to do is just start thinking. I want you to just start thinking about the few foods that I mentioned just to start putting some FODMAP puzzle pieces together in your mind. Let me also help you get your gears turning to help you with just the insight of all of this. To just be able to just insightfully bowl this over by telling you who a low FODMAP diet tends to help, I think that will help you as well. See if this picture fits for you. This diet is particularly beneficial for those with chronic digestive symptoms that can’t be easily explained or resolved through standard medical approaches. This is where that IB’s term comes into play. The doctors, they know you’re having symptoms, but they can’t have pinpoint where they’re coming from.
Karyn Haley [00:13:48]:
Now, if this sounds a lot like you, a low FODMAP diet may be the missing piece that you have been waiting for, but it isn’t just those with IB’s like symptoms, that should think about FODMAPs. No, I mentioned earlier that those of us with IBD should think about this diet as well. And that’s because IBDers, they’re also prone to additional gut challenges like SIBO, small intestinal bacterial overgrowth, or candida, a fungal overgrowth in the intestine. And both have the potential to show up inside the gut, but also outside the gut as well, with symptoms like skin rashes and brain fog, mood irregularity, poor concentration, anxiety, and the list goes on and on. So even if you haven’t been given an official combination IB’s IBD diagnosis, you may still want to think about the role a low FODMAP diet could play in your life. Now, as we well know, doctors might not routinely test for these conditions like SIBO and Candida. Even when they do test, they might not use the most effective testing, which can lead to false negatives, which often leads then, of course, as the patient, to confusion and overwhelm and feelings of just being alone, isolated, because you are continuing to struggle without a clear path forward. So, again, this absolutely bears repeating.
Karyn Haley [00:15:25]:
While the low FODMAP diet isn’t designed to treat IBD directly, understanding what’s going on at the root level of your illness and then understanding the diet’s potential benefits, it can be really crucial for really anybody that has Crohn’s or colitis. When you have knowledge like this, it can then empower you to manage your symptoms, and it can help you advocate for more comprehensive care from your healthcare provider.
Karyn Haley [00:15:56]:
And I have to say, at its.
Karyn Haley [00:15:57]:
Heart, at its heart, a low FODMAP diet, it offers a structured approach to help you just identify your dietary triggers. It can help you reduce symptoms and improve the quality of your life. That is positive news. And it’s, I gotta say, capital h, huge, because it can lead to massive transformation. But this diet is not without its downsides. It’s not without its pitfalls. And it’s important, I think, that we talk about those as well. Imagine that you’ve just discovered through a series of trials that a low FODMAP diet can benefit you.
Karyn Haley [00:16:39]:
So you’re feeling hopeful, maybe a bit excited even, to finally have a path forward. But then you hit a wall. You hit a wall of overwhelming and contradictory information. One source claims a food is low in fodmaps. Another source says it’s high. And in the world of fodmaps, this happens way too often. It really does. Who do you trust navigating the low Fodmap diet.
Karyn Haley [00:17:08]:
It can be like walking through a minefield of misfortune and misinformation, especially if you are a thorough researcher like me and you look at multiple sources. So this is why so many find themselves stuck. So many find themselves unsure of what they can safely eat and without it triggering their symptoms. And the confusion is real. It stems from a lack of standardized FODMAP information. It really does. But for argument’s sake, let’s just say, let’s just say for argument’s sake that you finally find a great list. You have a great list of high and low FODMAP foods.
Karyn Haley [00:17:52]:
You’re all set, right? Well, navigating all the rules of this particular diet, it can definitely have a learning curve. I have clients that come to me all the time saying, what is up with this diet? Why does it have to be so complicated? It’s almost as challenging as getting a PhD. Plus, if the diet itself wasn’t challenging enough, let’s talk about the myths that are floating out there surrounding fodmaps in general. Some of these myths that are circulating around the Internet can seriously derail you and definitely misguide and discourage those who might benefit from the diet most. Oh, that really frustrates me. So what I want to do next is let’s just go ahead and bust the top seven FODMAP myths that I hear over and over in my practice, in my community, and just around the gut health Google space. So let’s set the record straight. So again, so that you can have the right information to help you decide if a low FODMAP diet is the right diet for you, we’ll start with myth number one.
Karyn Haley [00:19:02]:
Myth number one is a low FODMAP diet is a cure for bacterial imbalance. A low FODMAP diet is a cure for bacterial imbalance. Let’s go ahead and debunk this myth. So the answer is no. Although it does help when you have bacterial balance in imbalance in your gut, it doesn’t cure or even treat the actual dysbiosis. A low FODMAP diet is a symptom reliever. Let me repeat that, because this is a big myth that I hear over and over again. It’s a symptom reliever.
Karyn Haley [00:19:42]:
It will give you enough relief that you then have the energy and the stamina to put towards getting to the root of your ultimate gut issues. But it is not a cure or even a treatment. It is a symptom reliever. It’s more of a stop gap if you will, and if you stop this diet and you haven’t done the work to get your guts back on track, balancing your bacterial imbalances along the way, everything will go back to the way it was before. So that this is really a huge myth. Busted. This is a huge point. I cannot stress that one enough.
Karyn Haley [00:20:21]:
Alright, let’s move on to talk about myth number two. And myth number two goes like this. If it works, I need to stay on it forever. If it works, I need to stay on it forever. Okay, let’s debunk this one too. No way. It is absolutely not meant to be your forever diet. Can you imagine being on this diet forever if you’ve tried this diet? You know exactly what I’m talking about.
Karyn Haley [00:20:46]:
It is not something you want to stay on forever. That’s not the goal. That would be some really serious over dedication. The goal of a low FODMAP diet is to give yourself some time, some symptom relief, while you are working on the root causes of your digestive issues. Now, once enough healing has taken place, the goal is to then move on to a more sustainable, gut healthy, the whole body healthy diet. That’s the goal. All right, so myth busted. Let’s talk about myth number three.
Karyn Haley [00:21:24]:
Myth number three goes like this. The low Fodmap diet is for everyone with IBD. The low Fodmap diet is for everyone with IBd. Let’s debunk this myth because this ain’t true either. The low FODMAP diet is specifically designed for those with irritable bowel syndrome. IB’s, that’s what it was designed for. Which, in my opinion, is a diagnosis of convenience for our medical system. It’s a diagnosis of convenience that doesn’t have this medical system, that doesn’t have the tools to probe deeper to find out what’s really behind your IB’s like symptoms.
Karyn Haley [00:22:05]:
And it’s not necessarily effective for everyone with IBD. So while it may help alleviate symptoms like bloating or gas or abdominal pain or bowel challenges like constipation or diarrhea, it’s not a universal solution for all digestive symptoms related to Crohn’s or colitis. Despite what so many Internet gut gurus want you to believe, there is no one size fits all IBD diet. So as the patient saying to you, well, I don’t really know if it works, but it works for some. So why don’t you try it? It’s largely unhelpful. Instead, providers need to probe deeper to see if this diet is actually warranted and worth trying based on science, not based on throwing spaghetti at a wall. Okay, so that’s myth number three. Busted.
Karyn Haley [00:23:00]:
Let’s talk about myth number four. Myth number four is all high FODMAP foods are bad for your gut. All high FODMAP foods are bad for your gut. This is not true either. So let’s go ahead and debunk this myth. High FODMAP foods are not inherently bad for everyone. In fact, many of them contain prebiotics that promote the growth of beneficial bacteria. The low FODMAP diet, it’s about symptom relief.
Karyn Haley [00:23:32]:
It’s about symptom management, not demonizing otherwise healthy foods. And especially because many of the high FODMAP foods are actually, in fact, healthy. The goal is to get you back to this, to get you healed, to get your gut healed so that you can get back to those foods as soon as possible. So myth number four, debunked.
Karyn Haley [00:23:57]:
Hey, there. It’s Karyn popping into the episode. I want to thank you so much for tuning into the cheeky podcast for moms with IBD today. You know, the great information that we’re dishing out on this pod is exactly, exactly the same type of conversations I get to have with my clients every day. And if you’re ready to take your IBD healing journey to the next level and move into being the mom you always dreamed you’d be, then hop on over to karenhaley.com consult and book your free IBD consultation with me today. Remember, my mom had to be a little bit different and spell my name with a y.
Karyn Haley [00:24:35]:
So that’s k a rhino.
Karyn Haley [00:24:36]:
Ynhaley.com consult. Now, on our call, we will dive into what you’re struggling with most right now and make a plan for how we can work together to help you achieve your big, bold, beautiful, life transforming goals. No more sitting on the sidelines waiting for that miracle cure to magically happen. You’ve got what it takes to do this, mama.
Karyn Haley [00:25:03]:
You just need a little nudge in.
Karyn Haley [00:25:05]:
The right direction, and I’ve got your back. Karynhaley.com consult. And now back to the show.
Karyn Haley [00:25:15]:
Okay, let’s talk about myth number five. Now, myth number five goes like this. The low fodmap diet is all or nothing. The low fodmap diet is all or nothing. Not true. So let’s go ahead and debunk this myth as well. The low FODMAP diet, when it’s done right, is highly individualized and does not have to be all or nothing. Once you’ve identified your triggers through the elimination and then the reintroduction phase, you can then reintroduce many higher FODMAP foods that your body tolerates.
Karyn Haley [00:25:55]:
Plus, I really like to just call a low FODMAP diet. I like to call it a diet of insight. It’s not about depriving yourself of everything. It’s about getting solid, reliable information to help you determine if a particular food is low, moderate, or high in fodmaps. So then you can determine for yourself if it’s something that you want to eat. And it’s not about complete deprivation. It’s about insight. Insight into what works for your body and what doesn’t.
Karyn Haley [00:26:30]:
So, myth number five is busted. Okay. Myth number six surrounding the low FODMAP diet. The diet is complicated and impossible to follow. The diet is complicated and impossible to follow. Not true. So let’s go ahead and debunk this myth as well. So, yes, you might remember earlier, I did say that for some, it can be challenging.
Karyn Haley [00:26:55]:
It can be challenging for various reasons, but it doesn’t have to be. So while the low FODMAP diet can initially seem a little bit overwhelming, if you have reputable resources or you’re working with someone that’s very familiar with the ins and outs of this diet, you will be set up for low FODMAP diet success. I have my favorite reputable FODMAP resources that I’m going to share with you. Plus, if you’re stuck on this diet, I want you to reach out. Definitely reach out to me or another practitioner who can help guide you, who can hold your hand, who can take you step by step through the diet. It is so much easier with a buddy by your side. It is worth it to give you the peace of mind that if you are putting all this enormous work in, you know that what you’re doing, you’re doing right. Okay, so that’s myth number six.
Karyn Haley [00:27:54]:
And that one we busted as well. Okay, let’s talk about the last myth. And that’s myth number seven. Myth number seven goes like this. Once I’ve had my low fodmap time, I’m good to go. Once I’ve had my low fodmap time, I am good to go. GTG, baby. Let’s go ahead and debunk this myth as well.
Karyn Haley [00:28:13]:
So, following a low FODMAP diet, it’s just the first step in healing. Remember, it’s not a cure diet. It’s about giving your body the time and the space that it needs so you can probe deeper to get to the root of your digestive challenges. And once you’ve done that, it’s time to begin reintroducing some of the higher fodmap foods. Slowly, slowly. And this is called the reintroduction phase, and it’s just as important as the diet itself. So during reintroduction, hopefully, hopefully, you’ll be able to then find foods that you can now eat, foods that were problematic for you in the past, but you’ll likely also find foods that are just never going to work for you. No matter what.
Karyn Haley [00:29:01]:
IBD is still a factor in your life, a cautiously optimistic, albeit sensitive, belly. It’s still something you’re going to want to be careful with. I have got those foods myself. I’ve got those foods myself in my life that are just never going to work for me, no matter how healed I am. We all have them. And reintroducing foods slowly back into your diet, that is the key. That’s the key to knowing which foods work for you and which ones don’t have. It’s all good, it’s all insight, and it’s all information to help you know your body as well as you possibly can.
Karyn Haley [00:29:39]:
One last thing that I want to mention with this particular myth is that with types of conditions that with the kind of types of conditions that we’re talking about that are at the root of you needing to follow a low FODMAP diet, those conditions I’ve mentioned earlier, things like SIBO, things like candida root cause treatment, during this time where you’re on the diet, it might need to be repeated a couple times or even a few times. Those gut bug critters, the ones that have set up that constant party in your gut, they are skilled. They are absolutely skilled. They are skilled at evading the anti party police. They have this cozy, warm place to proliferate in your belly, and they will fight tooth and nail to survive. It’s like that annoying houseguest that won’t take the hint when the party’s over. And they linger longer than every guest in your house. We’ve all had experiences with that friend or that family member before.
Karyn Haley [00:30:51]:
It takes a delicate dance to finally eradicate bacterial imbalance. And sometimes we need more time than we thought to truly get to the heart of the issue. So if you are currently in the trenches with this, healing your gut from these root cause IBD triggers, and maybe you’re on your second or your third round of antimicrobial herbals while you’re also on a low FODMAP diet, I just want to say, take heart and know that you can beat this. Healing sometimes just takes a little bit longer than we want it to. Okay, so that’s the big seven. That’s the big seven. The seven biggest myths about the low FODMAP diet. All of them busted.
Karyn Haley [00:31:41]:
So now how are you feeling? How are you feeling about this diet? Are you feeling maybe a little less confused, a little more clear on if it’s worth your time? These myths, they can create unnecessary barriers for you. They really can, making what actually can be a potentially helpful tool seem daunting or just not worth the effort. So that’s why understanding what the diet really entails as well as what it can do and what it cannot do is so crucial, so crucial to help you decide if this is the right path for you. So as we wrap up today, we wrap this all up in a nice, neat little bow. Everything we talked about today with your head maybe just still swimming with FODMAPS information, now is the best time for me to share my favorite FODMAP resources with you. If this information has intrigued you, if you are just wondering if a low FODMAP diet might be just what you’re looking for, I’ve got a great resource to share with you. It goes further in depth about what fodmaps are who should avoid them, and it also gives you a trusted list of known high FODMAP foods that you might want to look out for. It also has a section for further trusted resources.
Karyn Haley [00:33:04]:
If you really want to dive into this if you want to dive into the deep end on what’s high, what’s moderate, what’s low in fodmaps to help give you the best chance of success on this diet. Like I mentioned previously, there’s a lot of FODMAP disinformation out there, and I want you to have access to the most reliable sources available. You can get your hands on my brand new low FODMAPs resource guide by going to karenhavey.com fodmap. That’s karynhaley.com fodmap. And remember, my mom had to be a little bit different and spell my name with a y, so it’s karynhaley.com/fodmap. I’m here for you, my friend. If you have any fodmap related cues, message me on Instagram. I’m happy to guide you through this confusing and often misunderstood diet.
Karyn Haley [00:34:10]:
Oh boy, it can be a doozy. Let’s just get that clarity. Let’s get you set up for success together. No more fodmap myths, my friend. No more fodmap disinformation. You’ve got this. You’ve got this. And I am here to help if you need me.
Karyn Haley [00:34:29]:
Until we meet again, I’m wishing you a cheeky and healthy gut healing journey. Chat soon.
Karyn Haley [00:34:44]:
If this podcast is meaningful for you, if it’s been helpful in your IBD mom life, I’d love it if you.
Karyn Haley [00:34:51]:
Would do a couple things. First, follow the pod.
Karyn Haley [00:34:54]:
You’ll never miss an episode.
Karyn Haley [00:34:55]:
And those moms who are searching for.
Karyn Haley [00:34:58]:
Podcasts about Crohn’s and colitis, they’ll find us easier. There’s probably a plus sign or a.
Karyn Haley [00:35:04]:
Follow sign where you’re listening in right now.
Karyn Haley [00:35:06]:
It’s at the top of your screen. Go ahead and give that a tap.
Karyn Haley [00:35:10]:
And then also give the cheeky podcast.
Karyn Haley [00:35:12]:
A five star rating and review and share it with your friends who are also struggling with IBD. The more we are open about talking about our illness and bringing awareness around it, the more we’re able to connect.
Karyn Haley [00:35:26]:
And build a safe community around each other.
Karyn Haley [00:35:29]:
I love being in community with you.
Karyn Haley [00:35:32]:
And I appreciate you, my friend.
Karyn Haley [00:35:35]:
One last thing before we wrap up today.
Karyn Haley [00:35:37]:
You know, I think you’re a rock.
Karyn Haley [00:35:39]:
Star for taking time out of your busy life to listen in and invest in your healing. It is capital h huge. And the reason I know how huge this is for you is because I am right there with you in all of this, working my wheel of wellness, keeping my crohn’s at bay. It’s something that I invest in every day and I’d love it if we could continue our gut healing journey together. If you’re like me and you’re ready to soak up even more amazing gut healing information, it’s time to join the gut level community@karenheathy.com. community the GLC is my free and fabulous space, dedicated to dishing out even more IBD resources, recipes, healing hacks, lots of bts, secrets on how I manage my life with IBD, all wrapped up in a weekly newsletter to help you keep your momentum going strong. This IBD dish is gut healing insights that I only share within our tight knit community. Basically, it’s your one stop shop for a more diversified approach to true and lasting gut healing.
Karyn Haley [00:36:45]:
Amen to that, my friend. Let’s walk this gut healing journey together. Join me in the GLC at karynhaley.com. community. That’s karynhaley.com community. I can’t wait to meet you.
In this week’s episode of The Cheeky Podcast for Moms with IBD, we’re diving deep into chronic illness management, the isolation that often comes with these conditions, and exciting new treatment options on the horizon. I’m thrilled to be sharing this conversation, which originally aired on The Loneliness Project, where my friend Pam and I explore topics that are relevant to all women, especially as we age.
Pam, a dear friend of mine for over 20 years, brings her unique insight to the table. We discuss groundbreaking treatments like precision medicine, regenerative therapy, and digital health solutions that are shaping the future of care for chronic illness. We also explore the personal impact of these conditions on our mental health, as well as prevention strategies and the importance of maintaining balance in our daily lives.
Pam and I share our own experiences managing osteopenia, cardiovascular issues, and arthritis, and how we each take steps to prevent these conditions from worsening.
Tune in As We Talk About:
✅ [00:08:33] The top 5 chronic illnesses that impact women over 50.
✅ [00:16:12] Why we often wait for a health crisis to take action.
✅ [00:25:06] The baby-step approach to sustainable lifestyle changes.
✅ [00:36:22] What is precision medicine, and how can it change the way we get treated for the better in the chronic illness space.
✅ [00:40:43] Regenerative medicine and its potential for healing damaged organs and tissues.
✅ [00:50:17] Herbal supplements to support health at any age, but especially after 50.
✅ [00:57:08] The connection between chronic illness and loneliness—and how to combat isolation.
Welcome to season two of the Cheeky Modcast for moms with IBD. I’m Karyn Haley, functional IBD nutrition and wellness coach and Crohn’s warrior. This podcast is all about us moms because our IBD plays by different rules. Season two is juicy, full of unconventional wisdom, real talk, new ways to tackle.
Karyn [00:00:45]:
Our illness, and a whole lot of.
Karyn [00:00:47]:
Community empowerment, and all of us advocating.
Karyn [00:00:50]:
The hell out of our illness.
Karyn [00:00:52]:
We’re in this together, and I’m here to help you find healing on your terms.
Karyn [00:00:57]:
Let’s do this. Well, hey there, dear one. Today’s episode is a little different, but I know you’re gonna love it. I am sharing a conversation that originally aired on my other podcast, the Loneliness Project, where my friend Pam and I, we dive deep into a topic that’s powerful and incredibly relevant to all of us, especially those navigating life with IBD and other chronic illnesses. Now, let me tell you a little bit about Pam since you’re going to.
Karyn [00:01:35]:
Hear from her in this episode.
Karyn [00:01:36]:
Pam and I go way back, over 20 years, when our husbands were stationed in England together. We bonded immediately. It was like two kindred spirits who were just destined to meet. Have you ever had a friendship like that? That was like us. It was just like, immediate connection. And we were part of this really close-knit group of ladies when we lived overseas. We were basically each other’s family when we lived over there. And then that friend group has continued to flourish in times of celebration, girls only trips, times of immense sadness, of course.
Karyn [00:02:13]:
Kids moving out and then kids moving back in. Marriages and now grandchildren, for some in our clan. And Pam, she’s such a marvel. She always brings her a game of knowledge to the loneliness project. The sum total of her experiences, from getting her master’s in counseling to teaching elementary school to growing the next generation as a stay-at-home mom, and then finally managing a medical practice. It’s all given her this, dare I say, worldly insight that just never disappoints. When Pam asked if I would join her as a partner in crime on the Loneliness project, I leapt in. I just leapt with both feet because I love her.
Karyn [00:03:01]:
I love podcasting. What’s not to love? And now, now our little engine that could, as I like to call it, it’s rapidly growing with over 25 episodes in the can. And we continue to put out new episodes regularly. So in this episode, the reason why I thought it was so perfect for the Cheeky podcast is because we’re talking about some groundbreaking treatments for chronic illnesses that are all too common as we age. And we dive deep into little talked about treatments for chronic illnesses in general. We discussed the emotional challenges these conditions can bring, how they can make us feel alone, and then we round out the conversation, talking about ways that we can work to prevent that isolation that so often accompanies these kinds of health challenges. I know without a shadow of a doubt that this conversation, it’s going to resonate with you whether you are managing IBD or IBD on top of other health conditions. Like so many of us in the world, we explore strategies for self care prevention and then, of course, staying connected through it all.
Karyn [00:04:20]:
Plus, we talk about some really interesting new approaches to chronic illness treatment that are shaping the future of medicine. I love talking about that. So go ahead, just grab your earbuds, grab your cup of tea, and tune in to hear Pam and I discuss chronic illness, especially how it impacts you as you age. Hear us talk about the loneliness and isolation at the center of it all, and then, of course, everything, everything in between. I know you’re going to love getting to know my bubbly, genuine, down to earth sweetheart of a friend, Pam. And if you end up curious to hear more of what we cover in the Loneliness project podcast, you can find us anywhere. You get your podcasts as well as on YouTube. I will put links to all of that in the show notes.
Karyn [00:05:11]:
Okay, let’s dive in. Well, I think we have a topic today that’s pretty universal, and it is going to probably apply to everybody who listens, and they’re going to find their own way to help it in their own life because it’s kind of a broad topic. But I feel like everybody comes into this with their own environmental history and their own genetic makeup, and so it will hit everybody differently. So that’s going to be interesting. But we’re going to talk about the biggest chronic illnesses, the biggest health challenges that impact women over 50. And of course, we’re going to relate that back to how that can then serve as an isolator and a thing that makes you feel a little bit lonely in the process, because that’s what our show is all about and about how when you feel that way, you can come back to connection. And so what I did was thinking about this episode, and I wanted it to be helpful for everybody listening. I just did a quick little research on what are the top five chronic illnesses that impact women over 50 the most.
Karyn [00:06:31]:
So I thought we would start there and then because I like to just go to the different and unusual, we can talk really briefly about the more traditional ways that you can combat things like that or even prevent them. But then I like to go off the beaten path, because we all know about those things. So I did some more digging, which I always find fascinating, into, like, novel and innovative research and treatments for these particular illnesses and health challenges, and then looked at a more holistic way of managing them. Cause these are the things that we’re not all thinking about. These are the things that go beyond diet and lifestyle, you know? So I thought we would have this conversation. Those are my thoughts on where we’ll go today. But as always, in a conversation with you, Pam, I like to just go where the conversation takes us. So that’s kind of the headline version, but we’ll just see where we go to.
Karyn [00:07:33]:
How does that sound for you?
Pam [00:07:34]:
Yeah, I like that. I like how that sounds.
Karyn [00:07:37]:
Okay, so let’s start by me just telling you and our audience, what are those top five, five chronic illnesses, those health issues that plague women over 50? And these, to me, were not a surprise at all. So number one is cardiovascular disease, and that’s something that most people do not really think about at all unless you have a congenital heart defect or a family history, where it’s something you have to think about earlier in your life. Most people are not thinking about it, but it’s actually the leading cause of death for women that are 65 and older. And it’s something that I have no doubt will impact somebody in our friend group. It will impact somebody in our family. It’ll either be us or it’ll be somebody that we know, because that’s something that is. That is the number one. That’s the number one cause of death for women over 65.
Karyn [00:08:33]:
So it’s something that, being younger than 65, being 50 now, it’s something that, even though I eat healthy, I don’t take for granted. I don’t take heart health for granted, and I want to just keep my heart healthy. So I’m sure that’s not a surprise to you at all. That one.
Pam [00:08:49]:
Yeah. It’s not.
Karyn [00:08:51]:
Yeah. And then another one is osteoporosis, which, again, a big one for us, and that’s a lot because of menopause. And so as we get older and we go through menopause, we have hormone fluctuations, and then our bone density accelerates. And so all of these things put us at risk for osteopenia, osteoporosis. So that’s a big one that we should be thinking about as we get a little bit older. Type two diabetes again, no surprise. As we get older and then all of these things are happening, like with the hormone fluctuations, we become less active. We maybe put on weight.
Karyn [00:09:33]:
You know, that’s really common for people of all ages. But as you get older, it seems to be harder because the body is distributing fat. It’s shifting it more to the abdomen, and that’s the critical zone for that type two diabetes. So we’re at more risk for that. Breast cancer is another one. And again, hormones seems to always go back to hormones. That’s a big hormone factor in your estrogen, not having that estrogen in your later life. And then the last one that I found, the last, the fifth biggest factor impacting women’s health when you’re over 50 was arthritis, which is, you know, your joints get stiff, pain, decreased mobility, and a lot of that can have to do with your diet, because arthritis is a disease of inflammation.
Karyn [00:10:28]:
And so if you’re eating a diet that isn’t anti-inflammatory, that can be really challenging. And I know a lot of people when they get older, I remember my mother used to have really sore fingers, joints, toes. My dad has bursitis or something like that in his shoulder. As well as arthritis, it’s common in men and women. Those are the five that I found in my research to be the most common ones. Have you dealt with any of these yet?
Pam [00:11:00]:
Yes, I dealt with the cardiovascular one when I landed in the ER thinking I had a stroke, but it was actually high troponin levels. And they admitted me because they say that women, when they’re having heart problems, don’t have the same type of symptoms as men. Like, you know, how they talk about men could have, like, chest pain and things like that. So it manifests itself differently in me. And in me, it manifested as a, like, I couldn’t move for more than, like 5 seconds without having to take a rest or whatever. So that one. And then I dealt with a lot of the wondering if I had arthritis because I felt like my joints and my muscles were always sore. But that was, looking back on it, that was a really, really, really horrible diet I had.
Pam [00:11:54]:
And I.
Karyn [00:11:54]:
There you go. There’s that inflammation.
Pam [00:11:56]:
Yeah, yeah, the inflammation. Anti-inflammatory diet. I tried all kinds of the fodmap, the low fodmap, and I know you gave me a lot of advice back then, too. Ultimately, it came out to be my cervical spine, my myelopathy, but those were the things that we explored, so they could have been part of it as well. What about you?
Karyn [00:12:16]:
Yeah, a couple of them so I don’t have osteoporosis yet, but I do have osteopenia. So that’s the start of it. And so I really am very in tune with it. I am very careful about my calcium and vitamin D intake. And I, yeah, so I supplement to help with that and I exercise to help with that. And so, yeah, that’s something that’s genetic. It runs in families. And the other problem that I have is that earlier in my life, I took a lot of steroids having Crohn’s disease.
Karyn [00:12:51]:
That was the standard of care back then. And they don’t give them long term now, but back then they did give them long term. And so there are bone density issues. So I always have to get my bone density taken every couple years. So, yeah, that one I’ve dealt with. And then I have had arthritis in the past and I don’t right now because I do try to keep my inflammation down and I do follow a diet that’s pretty anti-inflammatory. So I’m not dealing with that right now. But I have had arthritis before in various places.
Karyn [00:13:21]:
And I would say actually it does come up every once in a while. You know, sometimes when I vigorously exercise, I’ll get a little sore in my shoulder or something like that. But I try to. Yeah, I try to keep it down as much as possible. Yeah, yeah. But, yeah. So I have no doubt that our listeners are saying, yes, me, I’m dealing with at least one of these because they’re the most common ones that happen after you’re 50. And if you do a little bit, if you delve a little bit deeper and you do some research into, well, what should we actually do about this? Then it gets into the, what I call the more traditional things.
Karyn [00:14:01]:
But, and I’m going to mention them. And the reason I want to mention them, even though I think everybody knows about them, is because I think the problem is we don’t do them. So I do think it’s valuable to mention it because it might just be the trigger that says, oh, yes, I’m not doing that and I should be doing that. So I do want to just briefly just say what those more traditional things are because I think that it still is helpful to mention it. And so those are your things, like lifestyle modification. So if weight is an issue for you in terms of being overweight, that’s going to be a critical factor for all five of these. And really any health issue you could have as you are older. So keeping your weight in mind, having physical activity for the health of it, not even for the weight, but for the health, you know, just to have, just to feel good.
Karyn [00:14:53]:
People who are physically active feel good. Making sure as you get older, you know, when you’re younger, you can skip the screenings here and there, but as you get older, making sure that you go to your mammogram. And I like to rotate, actually, mammogram and thermography, but everybody has whatever works for you. So mammograms, getting your blood sugar levels checked, getting your cholesterol checked, and then like I have to do every couple of years, getting those bone density scans, have you had any, I mean, I’m sure you’ve had mammograms. Have you had bone density, cholesterol? Do you do any of that?
Pam [00:15:25]:
Yeah, I just had my annual appointment. Actually, it was two years late, but I had my annual.
Karyn [00:15:31]:
I can hear the. See? Oh, Pam, you just proved my point because. Yes, I was too. I just had my annual exam and I was at least two years late. I think it was pre Covid. So that’s got to be more than two years because we know we’re supposed to do these things, but we don’t make time for them. I don’t know why that is.
Pam [00:15:50]:
I don’t know. I think it’s because unless we’re like feeling like crud, maybe we think we’re fine. I don’t know.
Karyn [00:15:59]:
Yes, that is what, that’s exactly what it is. We don’t pay attention unless we’re feeling like crud. And as women, we better feel really bad before we’re going to do something about it because everything else is more important than taking care of ourselves.
Pam [00:16:12]:
Well, I hate to mention it, but this is something that’s come up in the past couple of years with the way insurance has changed, is the high deductible insurance plan. You kind of organize your health visits around your deductibles. I think, like, it’s like the year before when I was going through the myelopathy and my surgeries for my ACDF, I just, it was so incredibly expensive. I felt so guilty about the amount of money that was spent on my health that the next year I was like, I’m not going to the doctor unless I’m like really sick. I’m not going to do anything about it. I’m fine now, you know? And then this year it was January and we were talking about the deductible again. So it’s terrible. But a lot of people now are scheduling their health based off of their deductible they’re like, go in January, get everything taken care of.
Pam [00:17:05]:
And then that way, you know, you meet your deductible and then if you have anything serious. It’s really kind of sad that we do that. And I’m thinking to myself, okay, if I spend a lot of money this year, then next year I won’t have to. It’s terrible. It’s a terrible. It is.
Karyn [00:17:17]:
But that’s so true the way insurance is. And I was, I was actually just talking to our friend Sheridan and she was talking, I was saying, well, we were having a whole separate conversation about Canada. And I was saying, well, you know, in a different life, maybe I would have moved to Canada and I think I would have liked it for the healthcare. And as you know, she’s married to a Canadian and she said, I’m not sure. I don’t know, it’s bad everywhere. And of course, just in case you’re listening, Sheridan, to be really fair to what you did say, you said it’s probably different for everybody. But she did say that, you know, it isn’t perfect like people think in Canada as well as around the whole country. I do think that we’re in a health care crisis in the whole world.
Karyn [00:18:05]:
It’s not just America that’s in a crisis. So. Yeah, for sure.
Pam [00:18:10]:
Yeah. I like to think of being in the healthcare field myself and working a lot with insurances. I like to think of maybe Medicare, for example, or maybe socialized medicine as the public education of healthcare. It’s a right that everybody has, everybody gets it, but it’s very bare bones basic and you might feel like you want to spend a lot more money for something higher quality. And I think that’s what’s happened with these high deductible plans is people feel like we’re spending all this money on our insurance. Now, it’s not the public education of health because you really, it’s more like the private, very expensive private health insurance of a private school of health insurance. You understand what I mean by that analogy? So, yeah, it just definitely has become something that I am so aware of now with regard to health insurance. And I think Medicare is definitely going to be even more scary.
Pam [00:19:10]:
I just see so many options with it. So.
Karyn [00:19:14]:
Yeah, and I don’t think these days you can just have Medicare. I know a lot of people will have private insurance. I know my parents did do. Yeah, because you. It’s really ridiculous. It’s, it is. It’s crazy. I don’t know what a better system is because we like to think that the grass is greener on the other side.
Karyn [00:19:35]:
But I. It’s just. Yeah, well, preventative.
Pam [00:19:38]:
Is it?
Karyn [00:19:39]:
Oh, my goodness. Thank you, Pam. That’s what I was just gonna say. That is the problem.
Pam [00:19:43]:
That’s where you were going anyway, I think.
Karyn [00:19:44]:
Yeah, that is the problem, is that we don’t live in a world of prevention. Now. I think America is one of the worst countries in the world on this. We don’t do anything until it’s you’re at death’s door. Nobody’s going to do anything. No. Your insurance is certainly not going to pay for it. When actually, if we reversed the way our healthcare system was set up, it would actually cost them less money if we focused on prevention instead of on finding a cure when we’re at death’s door.
Karyn [00:20:16]:
It’s so ridiculous.
Pam [00:20:17]:
But then you have to get into personal responsibility, and there’s always going to be that percentage of people who just, no matter what, they’re going to spend their money eating potato chips and soda pop and alcohol. And then there’s going to be the other part, you know, the normal curve in a way.
Karyn [00:20:33]:
Yeah.
Pam [00:20:34]:
Where the 1%, 1% of the population percentage is probably like you with your diet just so clean and amazing spending. You have to spend a lot of money on your good diet, too.
Karyn [00:20:45]:
Oh, my gosh.
Karyn [00:20:46]:
It costs a fortune.
Karyn [00:20:47]:
That’s what I spend the most on, is staying healthy. I spend my money on preventive medicine. But I think that. I’m not sure that you’re right. I think that there’s actually more people. Correct me if I’m wrong, but you’re saying there’s that small amount of people that eat the potato chips and the soda and then want the pill. Like, I think actually that’s more people.
Pam [00:21:10]:
No, I think it’s. I think. I’m thinking it’s like 20% to 30%. Maybe it’s not the bell curve, but I think it’s probably maybe up to even 40%. And then on your end, to people like you, maybe a smaller percentage of, like, maybe 10%. So, yeah, it’s not a bell curve at all. Yeah, I got what you way more leaning towards that way.
Karyn [00:21:30]:
Everybody wants a pill. Well, there’s something wrong with me. Okay, let me just cover it up with a pill. What can I take? But I think that’s because they are brainwashed into that system because they didn’t grow up in a system of prevention. It just takes. Well, for me, I don’t really know if I would live in a preventive world, if I didn’t have a health issue, would I be that forward thinking? Would I be so health aligned? I don’t. I really don’t know. Probably nothing, because I wasn’t before I got sick, so probably not.
Pam [00:22:04]:
I go round and round with my husband about this. I’ve had a couple close friends who were, like, incredibly good with their diet, and they passed away early as something completely different.
Karyn [00:22:15]:
So, you know, it’s not a guarantee.
Pam [00:22:17]:
For sure, but it sure is worth trying. I mean, I personally felt so much better once I started cleaning up my diet. I read labels. I cook everything myself at home. I took that page from your book on that one. I know when I eat crappie. I do wonder when I eat crappy, though, sometimes. Today, my boss brought in Dunkin donuts, and I was going to fast until 02:00 like I usually do.
Pam [00:22:43]:
But those donuts, I was stressed out. I wasn’t feeling well. Those donuts were sitting on that table, and I was just. I got weak and I ate one. And not only did I feel put something bad into my body, but then I, like, beat myself up about it, you know? So then there’s that, like, psychological component to. Sure, it’s probably okay that I ate a donut today, Karyn.
Karyn [00:23:06]:
Yes, I agree.
Pam [00:23:08]:
But we sometimes we beat ourselves up so much that we, like, not only add on, like, okay, we’re putting trans fats and too much sugar in our body, but we’re also putting our psychological, you know, beating up on ourselves, too.
Karyn [00:23:22]:
Which we cannot discount. It’s so important, maybe even more important, because when you do that to yourself and you beat yourself up about that little donut, now you’re adding stress and guilt and shame, which is terrible, because that just sticks in your organs, too, unless you find a way to release it. So it’s just as bad for you. So I think you have to have balance. There has to be balance. Like, I’m going to have that doughnut, and I’m going to feel okay with it.
Pam [00:23:49]:
What I did was I ate a donut and I said to myself, okay, it’s probably about 300 calories. I think I’ll just wait about four more hours to eat again, just to let that, like, all that sugar, you know? Ideally, I would have waited five to 6 hours, but I don’t know, you know, sometimes I think I got to get some protein and fruits in me, you know?
Karyn [00:24:09]:
Of course.
Pam [00:24:10]:
But I did try to wait, and I felt less guilty about it. But anyway, how did we go off on this? Tangent?
Karyn [00:24:17]:
Oh, I don’t know. But it’s because it’s you and I. But this is a perfect segue back actually, because that’s one of those lifestyle modifications that we’re talking about when we’re talking about prevention. One of those lifestyle modifications should be to not feel guilty, to find a balance. You don’t want to be eating roots and berries all day long and kale chips and eat nothing. That just sounds awful. I don’t even like kale chips. So you don’t want to go that far.
Karyn [00:24:48]:
And then you don’t want to go to the I eat McDonald’s for breakfast, lunch and dinner. So you have to find the balance somewhere in between so that you don’t let the stress and the negativity impact you. So I think that’s a good area of prevention that everybody knows but they maybe don’t do.
Karyn [00:25:06]:
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Karyn [00:27:03]:
And so a couple other ideas along those same more traditional lines of preventing chronic illness as we get older is the stress that we just talked about and then nutrition, which we already talked about. So I’m just reiterating those few things. So it’s lifestyle modification, making sure you’re going to the doctor for your regular checkups, looking into stress and how that’s impacting you and guilt and shame and balance all goes along with that. And then your nutrition as well. And for me, I always like to point out that the nutrition plan that works for me is not the nutrition plan that works for you. Pam, I talk about this all the time. Nutrition doesn’t mean that all we eat is salads all day long. It, some people should never eat a salad and it just doesn’t work for their body.
Karyn [00:27:51]:
It’s about finding the right eating plan. I don’t even like to call it a diet because that kind of means you’re depriving yourself. But finding the right eating plan that works for your body and that will change, overdose over time, and you have to kind of ride the wave and change with it. But as long as it’s anti inflammatory, that’s like at the heart of, I think every good eating plan is that it’s anti inflammatory.
Pam [00:28:16]:
Yeah. And it does take time to, to learn what’s anti-inflammatory, you know? Yeah. Nowadays you can google anything. And so a quick way to figure it out is to look it up. I don’t know about you, but, and my kids are, they’re like, what do you call the seed oil Nazis?
Karyn [00:28:41]:
Are they?
Pam [00:28:41]:
Yeah. Oh, they are. You know, to the point where one time we were making belgian frites with peanut oil and Samuel literally took the jugs of peanut oil and we had to chase him around the house for it. He was so on top of us about that. But I like, my point being is that I started, that was the first thing I started cutting out Washington, reading labels to make sure I wasn’t eating any seed oils. I was just trying to either make my own thing in my house with you one time advised me, you said, was it walnut oil? I think you told me about.
Karyn [00:29:16]:
Oh, I do love, I like baking with walnut oil. Yeah.
Pam [00:29:19]:
And then, you know, there’s the coconut oil. But anyway, I advise our listeners to start like something small like that, for example. And because you could kill yourself with distress if you just give up everything at once. But I started with giving up seed oils, thanks to my kids. They were actually pretty good about that for me. Actually. No, I started before that. I stopped all sugars except for maple syrup and sugar in the raw.
Pam [00:29:45]:
Those are the only sugars I allow myself. And then I started giving up trans, or, sorry, seed, fat, fat seed. But that’s what worked for me. Right. That’s what makes me feel better. But back to your point, maybe other people don’t have issues with those things. Although I think they’re both inflammatory, though, right?
Karyn [00:30:02]:
Right. Yeah, but still, I mean, yeah, I think there’s those general anti-inflammatory foods or inflammatory foods you want to stay away from. But then you kind of get into the weeds, like, should I eat grains? Should I do low carb, should I do high carb? Should I eat a lot of meat? Should I eat a lot of vegetables? You get into, like, the nuances of it. Should I eat dairy? Should gluten be a part of my diet? It all gets so nuanced that it really depends on the body. And I know you and I digestively are so different that what works for me is not going to be what works for you. So it’s about figuring out what that diet is for you. But yeah, I do think that there are a few rules, like the things you already mentioned. You mentioned getting rid of sugars, most like refined sugar, things like that.
Karyn [00:30:47]:
I think that those are just really global things that anybody can do. But I love what you’re saying about starting small, because if there’s somebody listening to this right now who feels like, you know, I’m on the standard American diet and I’m living a highly stressful life and I’m not going for my checkups regularly, and I love what they’re saying, but it’s all just too overwhelming. Your path that you took that just baby step is the right way to go. You don’t need to make all of these changes all at once. There’s absolutely no reason why you have to just flip a switch, snap your fingers, flip a coin and change everything right away. It’s just, it’s way too hard and it will never last. It’s about making small, impactful baby step changes that over time turn into big leaps.
Pam [00:31:43]:
Very true. Very true.
Karyn [00:31:46]:
So I love that. And I think that’s why you’ve been able to sustain it because you started small and then you just, it kind of, it kind of grows. It’s like when I got into all of this, like, healthy eating for my illness and trying to have the best digestive system I could. I learned about it slowly. It’s like, you know, I learned about one thing and then something else would pop up. Oh, well, now I learned about that, and now I learned about this. Just, you know, kind of did it a little bit at a time. And eventually I had all of this knowledge.
Karyn [00:32:20]:
And the interesting thing about this, about health is that it’ll change all the time. Like, right now, everybody’s saying coconut oil is healthy, but, you know, ten years from now, they might say it’s not healthy. So you have to kind of keep up with the changes and what they’re saying. You know, what scientists are saying right now in this given moment?
Pam [00:32:39]:
Well, yeah. And even, like, it’s. It’s very complicated because even olive oil, which no one can ever deny, is bad for you, number one, is super expensive to cook with that. Trust me. I watch my kids, you know, use it when they’re cooking a lot. But my point is that even olive oil has not true. Like, you have to be real careful about that. Even you have to research.
Pam [00:33:05]:
This is something my husband is very good at. He researches authentic olive oils. Like, is it truly olive oil or is it a mixture? What percentage? Sometimes olive oil could be a percentage of olive oil and a percentage of canola.
Karyn [00:33:18]:
Canola oil, yes, exactly.
Pam [00:33:20]:
But then you got, you know, then it’s super expensive and it will say.
Karyn [00:33:22]:
Olive oil on the bottle. It does not say canola oil anywhere. So you have to really know your source.
Pam [00:33:27]:
Right.
Karyn [00:33:28]:
The, the advertising is very sketchy, and even with olive oil, you don’t want to heat olive oil. So up to maybe medium, but above that, it’s going to turn rancid. You don’t want to do that with olive oil either. So it’s a, it’s not just about knowing the oil. You have to know how it’s sourced. You have to know how you should prepare it. It’s a lot. So giving yourself grace to go slow.
Pam [00:33:52]:
Yeah.
Karyn [00:33:53]:
And here’s one more way to go.
Pam [00:33:55]:
Here’s one more quick, really simple trick to your point about olive oil and the heating point on it. One of the things we started doing, and, Karyn, this is not a new idea. This is a very old idea. I remember it happening years and years ago, is the jar by the, your stove that you pour off your fat into, you know, from either your bacon or your ground beef or whatever. And you use that when you’re cooking. Right. Because how can you get any more natural than the fat that’s coming right off of your meat?
Karyn [00:34:28]:
Yes.
Pam [00:34:28]:
So that actually is something that I think is going to make a comeback. I don’t know. What do you think?
Karyn [00:34:34]:
I think so, too. I know my husband talks about it all the time. Growing up in the south. They had the. I don’t know what he calls it. The lard container or the fat, the pork fat. I don’t know what it was, but they used to keep it just. I don’t know where they kept it.
Karyn [00:34:49]:
Maybe under the sink or on the side, or maybe they kept it in the refrigerator. I’m not sure, but that’s what they would use for everything. And, you know, he’s well into his fifties, so that was a long time ago. But I think that there are people going back to those kinds of animal fats to cook with because it’s healthier.
Pam [00:35:08]:
Mm hmm. It is. It really is. And that. That’s a very simple little thing to do, too. I like little, simple things that I can set up for myself and work towards, you know.
Karyn [00:35:19]:
Yes.
Pam [00:35:20]:
So is it perfect? No, but it’s. There’s always a start.
Karyn [00:35:24]:
Yeah, yeah, yeah. So you just have to start. Those things are nothing that is gonna be earth shattering to anybody. But I. It’s really, again, just to reiterate, it’s about making it a habit in your daily life. And I love that we’re just emphasizing taking baby steps. It’s just about taking one step. Now, I was doing some research because I’m me, I don’t like the normal.
Karyn [00:35:51]:
I don’t like anybody telling me this is the standard, and I’m using that in quotes. I have to be different. So I did some more research on, like, what are the cutting edge things happening right now when it comes to the elderly population or the middle aged population and health challenges, what is being used? And I found some really cool new innovations. Innovations and novel ideas. Like, this one is precision medicine. Have you heard about this?
Pam [00:36:20]:
I have not. Tell me about it.
Karyn [00:36:22]:
Yeah. So I practiced this in my practice, and I didn’t really put together that I was doing this. I call it person centered or, like, tailored to the individual, but I didn’t realize that it is an actual. There is an actual name for it. It’s called precision medicine. So it’s where we now are tailoring. Doctors are tailoring their care to the individual person’s needs. So taking into account their genetic makeup, taking into account their environment and their lifestyle, they take this into account for each person when they’re deciding on what the treatment is.
Karyn [00:36:59]:
So instead of saying, this is our standard of care. And this is what we do for everybody, and we treat everybody the same. Doctors are taking into account the person’s lifestyle, their personal variables when they decide on what’s best to, how it’s best to treat them. And so some of the areas they’re using this in, one of them is cancer. And so they’re starting to use, they’re getting away from this one size fits all treatment for cancer. And they’re actually looking into the cancer tumor, looking at the genetic makeup of it, looking at the person’s genetic makeup, and then deciding on the treatment plan that’s best for them based on their genetics, the tumor, like, putting all of that together, and they’re not just doing it for cancer, they’re doing it for Alzheimer’s and Parkinson’s and macular degeneration and chronic heart failure and osteoarthritis. I mean, so it’s a really big up and coming way that illnesses are going to be treated. And I think it really is beneficial.
Karyn [00:38:03]:
It goes right along with the preventive medicine because it’s tailored to the person. It’s not the one size fits all approach, which I’m duh. I mean, you could get me on my soapbox and we could talk for 5 hours about how against that kind of medicine I am because everybody is different. So I love this idea of precision medicine.
Pam [00:38:23]:
So are those, does that fall under the functional doctor umbrella or is that completely different?
Karyn [00:38:30]:
You know, it’s actually the western side of medicine that’s moving into this area. So it isn’t even functional doctors. Now, functional doctors have been taking that approach for a long time, but this is more of a scientifically based approach where they’re really looking at your genes, your makeup, your heredity, things like that, what the tumor is actually made up of. So it’s more of a science based, research based practice, not so much holistic or eastern based, but it’s scientific and it’s pretty much the wave of the future for western medicine.
Pam [00:39:09]:
So will these fall under the medical doctor? Like, would my son Samuel when he’s in medical school, is he going to be able to like, fall in love with that type of study? I mean, is because.
Karyn [00:39:20]:
I hope so. I really, I don’t have to ask. Is it like, is it on the horizon that he’s learning about it in medical school right now? I don’t know. But I do know that I’m hearing about it. It’s cropping up. I don’t know when you are on YouTube or you’re watching a tv commercial like, if you’re, I’m hearing about practices where they’ll say, we practice precision medicine. So I’m hearing about it here and there. So it would be interesting to ask Samuel, are they talking about it in medical school yet? Has it made its way to those places? But, yeah, this is the future of medicine, or so they say.
Karyn [00:39:56]:
This is new on the horizon.
Pam [00:39:58]:
And will it be covered by Medicare?
Karyn [00:40:00]:
Yeah. Now that’s an interesting question. I don’t think we know yet, but, yeah, but I find that fascinating. Another area that what medicine is going into is this whole idea of regenerative medicine. And so we’re talking about stem cell therapy. This is new emerging, and they’re using it for all of these same type of illnesses. And so this is where they’re able to use stem cells to repair damaged tissue or organs. And so it’s helping all kinds of neurological, gastrointestinal, any kind of organ you could possibly imagine.
Karyn [00:40:43]:
The stem cell therapy. And this is the kind of medicine I’m sure that Samuel and Pierre have heard of already because they are doing it at the big clinics. Like the Cleveland clinic has a stem cell program. Johns Hopkins has a stem cell program. The Mayo clinic has one. These are things that are actually being used. They’re just not being used for everybody just yet because I think they’re still in research trials and testing and things like that.
Pam [00:41:10]:
It seems like, given the way medicine is set up, where you doctors are being told that they have to see four patients in 1 hour in order for, you know, the business to make its money that it needs to make. It almost seems like what you’re describing is so amazing. But how realistic would it be?
Karyn [00:41:33]:
You know what I mean? Yes, I totally.
Pam [00:41:35]:
That’s such a curious to hear about that.
Karyn [00:41:37]:
It’s really insightful, because that is the question. Is this the kind of medicine that you can practice in the 15 minutes per patient timeframe that’s allowed? I don’t know, because you would have to get more information. You know what I mean? When you have a one size fits all approach, you can easily apply it to everybody who comes to you. But if you’re moving away from that, yeah, I think it’s very specialized. So I think there’s probably still the doctor that’s doing the 15 minutes appointment. But then if you want or need this other type of medicine, like regenerative medicine or precision medicine, you probably have to go to a different provider. And I don’t know that insurance is covering these kinds of things right now. So there may be a disparity in who can afford these right now.
Pam [00:42:25]:
That’s very true. That’s a very good point to make. I was just thinking the same thing.
Karyn [00:42:29]:
Yeah.
Pam [00:42:30]:
Wow. I’m going to keep my eye out for that.
Karyn [00:42:33]:
I have a client who is doing stem cell therapy for colitis, and it’s been really successful for her, and she’s getting it done through the colorectal surgery department at the Cleveland clinic in Ohio. And I’m trying to think. But I think they did do a little bit through insurance, but I think she did have to pay a pretty penny for it. So, yeah, maybe these are things that insurances are just not covering yet.
Pam [00:43:02]:
Yeah, yeah.
Karyn [00:43:04]:
And then lastly, just a new and emerging, and I think it’s because of COVID is the whole idea of digital health telemedicine, where you’re getting access to care via virtual means instead of having to go to the doctor’s office. And this is becoming more and more popular. And this is something we are seeing creep up. We’re seeing insurance companies pay for this, and I’m seeing more of my clients make appointments with their doctors because they feel more comfortable. There’s something about that distance that they have that you’re not actually in the office where they’re feeling less anxiety about their appointment and they’re feeling better about talking to their doctors. It’s almost empowering, and I don’t know why that is, but it does seem like it’s helping at least the people that I know. It’s helping them have appointments.
Pam [00:43:56]:
Yeah.
Karyn [00:43:57]:
Have you taken advantage of that at all?
Pam [00:43:59]:
What’s that?
Karyn [00:44:00]:
Have you taken advantage of that at all? Do you do that at your practice.
Pam [00:44:02]:
During COVID I did. I talked to my neurologist. But it was one of these appointments. There are certain appointments that you. I mean, I think the first appointment is probably fine, and then you have to get in there for, like, a physical examined. A lot of our patients are requesting the telehealth appointments in the wintertime and things like that, but I don’t think they can truly take the place of a good physical exam type of appointment. But I certainly think that they have their place. As far as.
Pam [00:44:32]:
Especially when you mention the anxiety part. Every time I go to the doctor, I get super anxious about it. I don’t know why. I have no idea. But I do think that that’s a really great start for anyone who is a little concerned about. Well, I know why it is because you always have to go figure out where the place is. Allow yourself enough time, make sure you’re filling out all the paperwork. You know, it’s just, it can be like a holiday ordeal for somebody who’s not used to it.
Pam [00:44:56]:
So I do think the telehealth is a great way to just like, get into the shallow end, you know?
Karyn [00:45:02]:
That’s right. Yeah. Yeah. That’s such a good point. Number one, you can’t do everything via telehealth. You sometimes you just need to be seen and you need to have a doctor look you over. So it’s never going to replace the care, especially physical care. But I do see it really big in the mental health space and maybe it will replace in person therapy, I don’t know.
Karyn [00:45:25]:
But definitely for physical health, you have to find that balance. But I know for me and for my clients, it’s all of those things you mentioned that are anxiety provoking. Plus, every time you go to the doctor when you have a chronic illness like we’re talking about today, you get bad news. So of course it’s anxiety provoking. You’re going and you know it’s going to be bad news. Otherwise you wouldn’t be going to the doctor. If you felt good, you wouldn’t be going. So it’s that as well.
Karyn [00:45:53]:
So it just kind of gives you maybe some more balance. Maybe you can have half of your appointments where you’re not so anxious.
Pam [00:46:00]:
Yeah.
Karyn [00:46:01]:
Yeah. So these are the directions that we’re moving into in the future. And so I’m always just loving, just, you know, I’m a research nerd, so I love to hear about the way that medicine is moving. So those are just a few ideas about the direction of care and treatment.
Karyn [00:46:22]:
Thanks so much for tuning into the cheeky podcast for moms with IBD today. The great information we’re dishing out on this pod is exactly the same type of conversations I get to have with my clients every day. If you’re ready to take your IBD healing journey to the next level and move into being the mom you always dreamed you’d be, hop on over to karenhaley.com consult and book your free IBD consultation with me. Remember, my mom had to be a little bit different and spell my name with a y. So it’s karynhaley.com consult on our call. We’ll dive into what you’re struggling with most right now and make a plan for how we can work together to help you achieve your big, bold, beautiful, life transforming goals. No more sitting on the sidelines waiting for that miracle cure to magically happen. You’ve got what it takes to do this right now, mama.
Karyn [00:47:18]:
You just need a little nudge in that right direction, and I’ve got your back. Karynhaley.com consult. And now back to the show.
Karyn [00:47:26]:
But then, in terms of some more off the beaten path things that we can do personally, right. That’s like the global picture, where the, where the doctor is coming from and where science is taking medicine. But then there’s the whole idea of holistically for your whole body to keep in terms of prevention, what can you do? And so I did a little bit of digging into that as well. And so some of the things that I found out, of course, were the anti inflammatory diet, which we’ve already talked about, so I won’t spend too much time talking about it. But we do know that a diet based on the mediterranean diet, something like that, where you’re eating lots of leafy green vegetables and you’re having your omega three s from fish and things like that, you’re eating lots of fresh fruits and vegetables, good fat, right. Those kinds of things, that’s a good anti inflammatory diet. So anything that’s based in that, and if you can somehow include some turmeric and ginger and especially berries in your diet, if you’re gonna eat fruit, make it berries, because they have the most antioxidants in them. So something like that is really helpful for your diet.
Karyn [00:48:40]:
And again, it’s about balance. It’s not about eating like that 100% of the time. It’s about eating like that as much as you can.
Pam [00:48:47]:
Okay.
Karyn [00:48:48]:
Yeah. And then another thing would be supplementing with herbs. And this is something that I think is a little bit novel because not everybody is doing this, but there’s some cool herbs, especially as we’re talking about women and we’re talking about menopause. Black cohosh, that’s an herb. Red clover leaf, that’s another herb that’s supposed to be good for menopausal, or what do you call it? Menopausal, yeah, menopausal, perimenopause, that kind of thing. Cinnamon, actually turns out, is actually great for blood sugar regulation. An herb called stinging nettle. And we lived in England, and so I bet you know what I’m talking about.
Karyn [00:49:30]:
Stinging nettle is actually really good for you. Isn’t that interesting? If you get it on your hands, it will burn, it will sting, it will give you welts, and it will be really hard to get rid of. But if you take the root of it and you put it in a tea, it’s actually really medicinal. So stinging nettle, willow bark, those are wonderful for joint pain. So, you know, in terms of herbals, I think that it’s important to talk to your doctor first because they can interact with medications. So you want to make sure it’s not going to interact with what you’re taking. But I would always turn to herbals before I would turn to medication because they seem to have less side effects. So if I could possibly do an herb first, I would do an herb that’s just me.
Pam [00:50:17]:
Is it echinaia or.
Karyn [00:50:18]:
Echinaia or echinacea?
Pam [00:50:21]:
Echinacea. Is that an herb? Yes, because I know that there’s. Sophie has a friend, a nursing student friend, who takes echinacea for her anxiety instead of, oh, that’s interesting. And Sophie was going through something like that, and we ordered her some echinacea. And so sometimes I see it sitting in my medicine cabinet, and I think, would that be good for me? But I’m a little nervous about it because I don’t want it to interact. Well, I don’t really take anything anyway, but I don’t know, like, I’m kind of afraid of what it’ll do to me.
Karyn [00:50:54]:
Yeah, well, everybody’s different. Everybody’s different. So it’s about trying it in a very small quantity first. They typically don’t have really disastrous, unless it’s, like a drug interaction, they typically don’t have disastrous effects. They may not work. They may make you a little bit jittery. But typically, you’ll know pretty quickly whether you react badly to an herbal. The way that I see echinacea is for immune system support.
Karyn [00:51:22]:
That’s the. Just for that one specifically. It’s used a lot for immune system support, and most people tolerate it. Most people tolerate it just fine. It’s in a tea that I love called throat coat tea, which I like the other day. Yeah, there’s. You can buy it with echinacea in it if you’re looking for more immune boosting properties. So I think it’s worth a try.
Karyn [00:51:44]:
Again, if you are taking a lot of medications, you should definitely check with your doctor, because the thing about herbals is they’re not regulated, so you just want to be really careful. So I always want to just preface it with that. But they really can be very powerful. Really powerful. So some other ideas. This one is a new one to me. I just read about this. It’s called forest bathing.
Karyn [00:52:06]:
Have you heard about this?
Pam [00:52:08]:
Never.
Karyn [00:52:08]:
Okay. The technical word for it is shinrin. Yoku Shinran. Yoku forest bathing. And it’s kind of exactly what it sounds like. It’s a practice that involves spending time in nature, spending time in the forest to help you balance hormones, to improve mood, to enhance your mental clarity. And so that’s something that can just give you that mental and physical balance. And we talked about earlier in this episode about just getting outside and how that makes us feel good.
Karyn [00:52:43]:
It’s basically that principle, except they do it in the forest.
Pam [00:52:47]:
Okay. Oh, my goodness.
Karyn [00:52:49]:
Interesting, right?
Pam [00:52:50]:
There’s probably a YouTube video out there on that, huh?
Karyn [00:52:52]:
Oh, yeah, for sure. For sure. That’s. That’s actually where I saw it, but I thought that was really cool because there’s something in the summer, I like to take my shoes and socks off and just go barefoot. They call that earthing. And so you just, like, feel the energy of the earth underneath your feet. And for me, it’s very grounding. So I think this forest bathing could be a cool thing.
Pam [00:53:15]:
Yeah, I would love to see that. That’s neat.
Karyn [00:53:17]:
Yeah, yeah, yeah. And then you mentioned this a few minutes ago, you talked about, is that part of functional medicine? I feel like everybody over 50 should find a functional medicine provider to go to see even just once a year, because they’re the person that’s looking at the preventive side of medicine. We need our western doctors for when we’re ill, and we need that pill, and we need a checkup, but to keep us, like, maintaining healthy status quo, that’s what a functional medicine doctor’s job is. They look at preventing things from happening, and if something does happen, they never do the COVID up. It’s all about finding a root cause and then creating a systems approach to healing. They use things like integrative medicine. They use alternative treatments. So if they’re a good functional medicine doctor, they might use both eastern and western type of medicine.
Karyn [00:54:14]:
But I think it’s a good idea, if you’re over 50, to find somebody like this who can just follow your care and you don’t have to see them that often if you’re healthy, but just to touch base with them every once in a while to say, you know, hey, this is, you know, something minor, and I don’t want it to become something pathological. What could I do now so that I keep healthy?
Pam [00:54:34]:
Okay. Wow, that’s a super idea.
Karyn [00:54:37]:
Yeah, yeah. So those are just a few of the more, I would say, the less traditional realm of keeping healthy. This is the on the prevention and even the management side, actually, not just prevention, but even on the management side, if you find that you’re susceptible to some of these chronic illnesses that are happening when you’re overd 50. I just wanted to mention one last thing. Did you anything that you were thinking when I was just talking about that? Anything come to your mind that you.
Pam [00:55:06]:
Wanted to share about the functional medicine.
Karyn [00:55:09]:
And the in general, just about those, like, different kinds of ways to manage or even prevent some of these chronic illnesses, things like diet, herbs, mind body therapy, forest bathing, functional medicine. Anything you want to add?
Pam [00:55:29]:
I have to admit that I am very curious to learn more about each of them, and I think what I’ll do for our listeners is list those names that you went through in the summary part of our podcast. So if there’s anything that they want to specifically ask their doctor about or look up, they can look that up. So that’s how I feel right now, too. It’s like, it’s a lot of information, and it’s very new and different to me because, as you know, I’m married to a medical doctor who doesn’t necessarily think other things exist. So. But anyway, I think that that was great, too, for you to share all of that. And I want to learn more about it myself, for sure.
Karyn [00:56:15]:
Yeah. Cool. Okay. So then the one last thing before we hop off that I just wanted to mention, and that’s how all of this ties into the heart of our podcast, which is this isolation and loneliness that these type of illnesses can create, especially if they keep you from living your life fully. So if it impacts your. And sorry, my dog’s barking, if you’re hearing that, if it impacts how you show up in the world, if it impacts the quality of your daily life, then that can create a sense of isolation and loneliness. And that’s what we are all about trying to prevent here through our podcast. And so I just wanted to mention a few again, these are kind of outside the box types of things that I’d like to just mention, because these are the things that maybe we’re not thinking of.
Karyn [00:57:08]:
So something that you can do to help with those feelings of the isolation and the loneliness, besides things like, you know, find a friend who’s going through it, talk to your family about it, find a support group, you know, all of those things. So a community garden, or even just, you know what, gardening in general, there’s something about gardening, or even if you have a little herb garden inside, it doesn’t even have to be outside. A community garden is great because it gets you outside around other people. You have a connection with these people, because you all like gardening. Maybe you’re a novice at it, and you see somebody to the plot to your right, and you might say, hey, how do you grow your tomatoes? Right? So it’s bringing you connected with other people. So community gardening is a beautiful thing. I live in a really rural area, and we still have community gardens. I know, in my neighborhood, so I always think that’s kind of fun.
Pam [00:58:05]:
Oh, that’s so cool. I love that.
Karyn [00:58:08]:
Yeah. Yeah. So it’s kind of a little bit different. And then something that’s really near and dear to my heart is animal assisted therapy, which is basically having an emotional support pet. And I don’t, on paper or by a doctor note, have emotional support pets. But let me tell you, I have emotional support pets. Every single one of my pets is emotionally supportive in some way. When I’m having a bad day, when I feel down or sad or depressed or lonely or anxious or isolated, just giving them a little snuggle is the best.
Karyn [00:58:42]:
It just makes me feel better all over.
Pam [00:58:47]:
You have said that before. And I have told my children that when they ask about Oliver, that that’s how you see Oliver. And it just, they just get a big smile and think that that’s wonderful.
Karyn [00:58:57]:
He’s my biggest emotional support because he sleeps with me every night. So. Yeah, so definitely, yeah. And then just two more things. Number one is creative expression and so finding creative outlets, even if we’ve talked about this before, even if you suck at it. So painting, writing, music, dancing, singing, I don’t, whatever. It is something creative. And it doesn’t have to be those traditional types of creative things.
Karyn [00:59:27]:
You know, there’s so many ways that you can be creative in your life. Just find the one that speaks to you. Being creative gets you kind of outside of yourself, of saying, I’m anxious, I’m lonely, I’m depressed, I’m alone. To kind of feeling like you’re outside of yourself. I don’t know what it is about being creative that does that. But being creative makes you feel less isolated.
Pam [00:59:54]:
Well, you know what it is? You’re using a higher level of brain activity for creativity.
Karyn [01:00:02]:
You’re absolutely right. That’s it.
Pam [01:00:05]:
It’s so much more than memorizing and just, you know, reading is great, too, but it’s, you really are exercising your brain more. So, yeah.
Karyn [01:00:14]:
And for most people that don’t work in a creative field, and that’s most people, it’s different. So, yes, you’re using, you’re tapping into a part of your brain that’s different than what you do in your normal life. Yeah, yeah, yeah. And then just lastly, is finding that spiritual practice that speaks to you, whether it’s. It’s religion or meditation or remembering your spirit, God, like, whatever you want to call it, whatever a higher power is to you, finding connection through that can be really powerful and help you feel less isolated, less alone.
Pam [01:00:54]:
And I think one of the biggest changes for me is when I started getting, I’ve always been prayer. I’m very much into my religion and things like that. But one of the things that I think is universal, no matter what religion you are, even if you aren’t into religion, is to practice gratitude, you know, to, like, really go through the things in your life that you are thankful for. I find that to be mood lifting for myself.
Karyn [01:01:23]:
Me, too.
Pam [01:01:24]:
But I have to force myself to do that sometimes because I get too busy and too caught up. But, yeah. So that definitely, I think, fits into everything that you’re. That you’re listing for sure.
Karyn [01:01:38]:
Yeah. I think there’s never a more important time to find gratitude than when things are not going well. And so if a chronic illness has hit you, it’s really important to find those small things. And when life has given you a lot of lemons, not one lemon, but more like a truckload of lemons, finding gratitude in the sun shining or in a smile or in a cat snuggle, I mean, those things are powerful when you’re going through hard times and you’re feeling all alone. Finding gratitude. I really love that, Pam. Yeah. It goes hand in hand with any kind of spiritual practice, no matter what spiritual practice you have.
Pam [01:02:22]:
Right, right.
Karyn [01:02:23]:
Yeah. Wow. So that’s a lot of information. We started at the top, talking about the top five chronic illnesses that impact women over 50 today. And then we just kind of went through all of the different. We just kind of unpacked it. Right. We unpacked it, and we went through prevention strategies, treatment strategies, the more holistic approach, what’s on the horizon for medicine? And then lastly, we talked about wrapping this up in a nice, neat little bow.
Karyn [01:02:55]:
How does loneliness and isolation come into this? And if you’re feeling that way because of some sort of chronic illness, what can you do about it? So this was such a powerful conversation, and I hope that just, like, a little tidbit, a little nugget, a little gem or something, I hope that it spoke to you, dear listener, and I hope that it is going to just be the seed of that. Then grows a beautiful plant that blossoms into a flower for you. Remember, it’s all about those baby steps that Pam was talking about earlier, because.
Pam [01:03:30]:
I definitely can’t do more than baby steps.
Karyn [01:03:33]:
Amen.
Pam [01:03:35]:
Thank you, Karyn. That was fabulous and wonderful. And I’m going to listen to it again and take notes.
Karyn [01:03:40]:
Oh, I love that. Yes, for sure. And I might. I don’t typically like to listen to myself after I do a podcast, but I’m going to try to listen to this one. And because I did the research on all of this, too, so I might need to take some notes as well.
Pam [01:03:54]:
Well, you did a really great job with it, and I think that our listeners are very much going to enjoy it and appreciate it.
Karyn [01:04:01]:
Have you done any thinking about what you want to talk about next?
Pam [01:04:04]:
Well, I know we talked about how I would love to have sheridan on our. What do we call. What do we. She’s our. She’s our. What do you call it? Our ghost listener or our ghost host. Let’s call her the coast because we talk about her a lot.
Karyn [01:04:19]:
Yeah, me too.
Pam [01:04:20]:
But, yeah, we’re gonna have her on to talk about something that happened with her mother who recently passed away in the financial category. Something that.
Karyn [01:04:29]:
Yeah, let’s just leave it with at that. That’s a lovely tease. Like, what could it be? I don’t know. It’ll be interesting to see. Yeah, good tease. I like that. Yeah. So, yeah, you guys will get to meet sheridan, who we talk about about quite often on the podcast.
Karyn [01:04:42]:
That’s exciting.
Pam [01:04:44]:
Yes.
Karyn [01:04:45]:
Yeah.
Pam [01:04:45]:
And we’ll have to think of other people to bring on, too. Other experts. I know you’ve mentioned that before, so.
Karyn [01:04:50]:
Yeah, definitely.
Pam [01:04:50]:
Or maybe if any of our listeners have something that they feel like they want to share and they want to come on as a host because they’ve got something kind of neat to add, then, you know, I’d be up for that, too. So I love it.
Karyn [01:05:00]:
So if you want to do that, email us. Pamcarenpodmail.com. i’m now second guessing myself. Did I say that right?
Pam [01:05:09]:
You said Pam, Karyn. Yep. You left the and out.
Karyn [01:05:12]:
Okay, good.
Pam [01:05:14]:
Her mom had to be different. She called her k. Not k a r e n, but k a R Y n. That’s right.
Karyn [01:05:24]:
So, yeah, when you type it in, definitely put the y in or it just won’t get to us. So, yes, pamcarenpodmail.com. we would love to hear your thoughts and insights. And heck, yeah, we’ll have you on the. I love that idea. Fabulous. So have a wonderful rest of the week, Pam. And listeners yeah.
Karyn [01:05:44]:
Thank you so much and we will chat with you soon. Bye bye for now.
Pam [01:05:48]:
Thank you for being our faithful listeners.
Karyn [01:05:58]:
If this podcast is meaningful for you.
Karyn [01:06:01]:
If it’s been helpful in your IBD.
Karyn [01:06:03]:
Mom life, I’d love it if you would do a couple things. First, follow the pod.
Karyn [01:06:08]:
You’ll never miss an episode.
Karyn [01:06:09]:
And those moms who are searching for podcasts about Crohn’s and colitis, they’ll find us easier. There’s probably a plus sign or a follow sign where you’re listening in right now. It’s at the top of your screen. Go ahead and give that a tap. And then also give the cheeky podcast a five star rating, reading and review, and share it with your friends who are also struggling with IBD. The more we are open about talking about our illness and bringing awareness around it, the more we’re able to connect and build a safe community around each other. I love being in community with you and I appreciate you, my friend. One last thing before we wrap up today.
Karyn [01:06:51]:
You know, I think you’re a rock for taking time out of your busy life to listen in and invest in your healing. It is capital h huge. And the reason I know how huge this is for you is because I am right there with you in all of this, working my wheel of wellness.
Karyn [01:07:07]:
Keeping my crohn’s at bay.
Karyn [01:07:09]:
It’s something that I invest in every day and I’d love it if we could continue our gut healing journey together. If you’re like me and you’re ready to soak up even more amazing gut healing information, it’s time to join the gut love community@karenheatley.com. community the GLC is my free and fabulous space, dedicated to dishing out even more IBD resources, recipes, healing hacks, lots of bts secrets on how I manage my life with IBD, all wrapped up.
Karyn [01:07:42]:
In a weekly newsletter to help you.
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What happens when two SCD experts join forces to thoroughly examine the Specific Carbohydrate Diet to make it better than ever before?
This episode. That’s what happens!
In this week’s episode of The Cheeky Podcast for Moms with IBD, we’re diving into all things SCD with guest, Sherry Lipp. Sherry is a certified holistic gut practitioner, SCD expert, and a seasoned IBD warrior. Sherry’s journey through the ups and downs of Crohn’s disease since her diagnosis in 1999 led her to discover the healing power of SCD, which played a crucial role in her path to remission.
In our candid conversation, we not only celebrate what we love about SCD, but we also explore its limitations and how if we were the masterminds behind a more modern take on the diet (SCD 2.0), it would be more accessible for IBD skeptics and would also boast even bigger results for those who go all in.
Whether you’re new to the SCD or a seasoned follower, this episode will provide you with fresh insights, practical tips, and thoughtful critiques that could change the way you approach your IBD diet plan.
Join Sherry and me as we talk about everything from how the SCD gave us structure and clarity in our dietary choices, to the evolving science around the microbiome that suggests areas where the SCD could benefit from some modern-day tweaks. We’ll also share our personal experiences with SCD, discuss how it has empowered us and our clients, and brainstorm what SCD 2.0 could look like.
Tune in As We Talk About:
✅ [00:03:45] The pivotal role that the Specific Carbohydrate Diet (SCD) has played in both Sherry’s and my IBD journey, and why it remains a go-to strategy for many.
✅ [00:07:18] The structure and clarity that SCD provides, making it easier to navigate what can often be a confusing world of dietary restrictions.
✅ [00:11:56] The limitations of the original SCD book, Breaking the Vicious Cycle, and why some people struggle to follow it.
✅ [00:19:22] How modern science, particularly our growing understanding of the microbiome, suggests that the SCD might benefit from updates—especially in areas like the inclusion of bifidobacterium.
✅ [00:26:34] The importance of not just what we remove from our diets, but also what we add in—an aspect that often gets overlooked in the SCD approach.
✅ [00:31:08] Why a more personalized and less restrictive approach could make the SCD more sustainable and effective for different individuals.
✅ [00:42:40] How the SCD has evolved in our lives, including the foods we’ve added back in and the adaptations we’ve made over time.
Well, hey there, my friend. We meet again. I’m so happy you’re here. As we both know all too well, living with Crohn’s or colitis, it can be a constant battle. So my goal for today is let’s just go ahead and dive in. Let’s see if we can just move the needle, move it just a little bit for you today. Anyway, that’s my hope, you know? So I have to start by saying that one of the things that I get asked about most as a veteran IBDer, it’s about the specific carbohydrate diet. And, you know, if you’ve ever done this, once you start branching out from your doctor’s advice, you’re wondering what else is out there to help you heal.
Karyn [00:00:45]:
Inevitably, you will stumble across something about the specific carbohydrate diet, and you’ll enter this rabbit hole that’s part aha and part confusion. But you’ll definitely leave that rabbit hole wanting to know more. So, as a long time SCDer talking about the specific carbohydrate diet, it’s something that I’ve become known for. So imagine my delight when I got the pleasure to meet a kindred spirit of a gal who’s also known as an SCD champion. And once we got to gabbing, we realized that SCD isn’t all we have in common in this. In this episode, I’m going to introduce you to Sherry Lipp, fellow IBD gal SCD coach and recipe developer extraordinaire. Sherry is a certified holistic gut practitioner and an expert in the specific carbohydrate diet, the SCD. It’s helped Sherry find relief and remission from Crohn’s disease.
Karyn [00:01:54]:
Diagnosed in 1999 after a challenging battle with her health, Sherry was able to find her path to healing through the diet when those traditional medical treatments, they failed her. Now, her journey, which includes overcoming an allergic reaction to mesalamine and also a bowel obstruction that led to a surgery, it has really shaped her holistic approach to gut health. Today, in our conversation, we dive deep into what makes SCD such a powerful tool in your IBD healing toolkit. And we talk about what we love about the diet, but we also get really honest and real as we explore its limitations and what we would change if we could be the masterminds behind SCD 2.0. Sherry shares her incredible insights on how she has adapted the diet to suit her specific needs while maintaining a balanced approach to food and health. This episode, it is packed with valuable information, whether you’re a seasoned SCD follower or you’re just curious about the diet and how it can impact your IBD journey. If you’ve ever ventured down the SCD rabbit hole and you wondered, is this the gut healing diet for me? This is the episode for you, my friend. Sherry’s wisdom, passion, her practical tips.
Karyn [00:03:30]:
It makes this a must listen for anyone navigating that complex world that we’re all navigating here, the world of diet and chronic illness. So let’s go ahead and dive in and explore everything we love and everything we change about the specific carbohydrate diet with the amazing Sherry Lipp.
Hey there, mama. Welcome to season two of The Cheeky Podcast for Moms with IBD. I’m Karyn Haley, functional IBD nutrition and wellness coach and Crohn’s warrior. This podcast is all about us moms because our IBD plays by different rules. Season two is juicy, full of unconventional wisdom, real talk, new ways to tackle our illness, and a whole lot of community empowerment, and all of us advocating the hell out of our illness. We’re in this together, and I’m here to help you find healing on your terms.
Karyn [00:04:34]:
Let’s do this. Welcome to the podcast, Sherry. I’m so, so excited to have you join us today.
Sherry [00:04:47]:
Thank you for having me. I’m excited, too.
Karyn [00:04:49]:
This is gonna be a fun conversation because you and I are both SCD veterans, both as patients, but also as coaches helping people on the other side of STD. So basically, guys, today you’re getting two for the price of one. What we’re gonna talk about today is everything that we love about the specific carbohydrate diet. And then we’re going to get into some things that Sherry and I would change. We’ve actually talked about this before, the two of us. Some things that we might change if we wrote Breaking the Vicious Cycle 2.0. What would we change about it? What would we improve about it? So that’s what we’re going to do in today’s episode. But before we get to that, Sherry, I would really love to hear about what brought you to the specific carbohydrate diet.
Karyn [00:05:39]:
Tell me a little bit about that. And I know a little bit about your story, and I’m absolutely amazed at all that you and I have in common. It’s fascinating to me. So kind of just take us through your journey and what led you to the SCD to begin with.
Sherry [00:05:54]:
Okay. Yeah. And the same for me when I. When I found your videos. I was like, oh, wow. It’s always exciting. I’m sure all of us know. And it can be isolating to have IBD, and especially if you’re doing a special diet.
Sherry [00:06:06]:
And so what led me to SCD? So I started in the year 2000. So it’s been a long time now. And I. I had surgery. I got diagnosed with Crohn’s in 1999. That was pretty much my whole bad experience was 1999, and I just wasn’t reacting to medication. Of course, medication was very limited at that time, and there was no biologics or anything like that. It was prednisone.
Sherry [00:06:35]:
And as soon as I tapered off prednisone, my symptoms came back bad. I ended up having to have. I had a full bowel blockage, so that put me in the hospital and surgery. And then basically, when you have surgery, they’re like, you’re cured, you know?
Karyn [00:06:51]:
Right, right.
Sherry [00:06:53]:
And they put me on mesalamine and for maintenance, but I was allergic to it, so. And they’re like, you’re on your own. There’s nothing else right now. And so. And they’re like, 50 50. You’ll be fine. But I started feeling symptoms, probably within the year, mild ones, and I was really afraid. I went to the doctor and probably not crohn’s.
Sherry [00:07:18]:
It’s probably the effects of having surgery. And your bowel is shortened, so you’re going to be sensitive. But I was very paranoid because it was starting to become disruptive to my life again. Then I started trying to do research. Of course, online was in its infancy back then, too. But I did find. I actually saw it on a. I think it might have been the Crohn’s colitis Foundation forum.
Sherry [00:07:46]:
You know, the early days of message boards. I saw somebody. It was just a general Crohn’s group of some kind. And I saw one thread about diet, and somebody mentioned this one, you know, a cd diet. So I had to go down to my university bookstore and special order books, and that’s where it started. So I didn’t start it immediately. I read the book. It seemed overwhelming.
Sherry [00:08:10]:
And then the symptoms were bothering me more and more, and so I was like, I’m gonna try it for 30 days. So. And then I kept going.
Karyn [00:08:20]:
And that was that. And then I kept going. Yeah, yeah, yeah, yeah, yeah. That’s really so similar to my story, and I can relate to you. I didn’t put it down for as long. I put it down for longer than you did when I first read it, which we’re going to get into, because that’s one of my thoughts about the book in general, is that’s a little bit confusing, but, yeah. So I have such a similar story to yours after having. I had two bowel resections, and then that’s how I came to the specific carbohydrate diet finally.
Karyn [00:08:51]:
But I had Crohn’s and was in the whole medical world, again, pre biologics for 20 years before I came to SCD because I was diagnosed back in 87. So they had nothing. You know, there was, like, nothing. Nothing in terms of that back then. And there was certainly no Internet. But then, yeah, it was like a forum that. Where I heard about it for the first time, and then it kind of, you know, it just went from there. And so you and I, I would say, both have had pretty good experiences with a specific carbohydrate diet.
Karyn [00:09:23]:
It really brought our disease into remission.
Sherry [00:09:26]:
Yeah. Yeah. Definitely keeps it there. I mean, you know, I had the surgery, and so they called it. They call it surgical remission. And for me, I was lucky that it didn’t. So for some people, I know it blows right back up, but I was lucky enough that mild symptoms scared me into really doing something.
Karyn [00:09:44]:
Yeah. Yeah. That’s fantastic. I love it. And so you and I have talked about. There’s lots of things that we really like about the specific carbohydrate diet. So I today was thinking about all the things that I love about it, all the things I tell clients that I love about it, all the things I preach about it, because it has really been helpful for me. And so I have five things that I want to just kind of proclaim before we get into things we would change.
Karyn [00:10:11]:
I have five things that I love. How many things do you have?
Sherry [00:10:15]:
I kind of have ten, you know? Yeah, I think there’s ten. Some of them kind of tie into me personally, so.
Karyn [00:10:23]:
Okay, so here’s what I’d like to do. Let’s go through our lists. Let’s have you do two, and I’ll do one. And possibly, let’s just see if there’s some overlap in what we think, because that would be cool. So let’s start with you. Tell me something you love about the specific carbohydrate diet.
Sherry [00:10:39]:
Well, I’ll say the first thing I loved, and that was that it gave me a guideline because I felt lost. I felt like I wasn’t eating poorly because I had already been through that experience. And I eat soup in it would throw me off balance, and I just didn’t know what to do. So it gave me some. It gave me a very specific guideline to go with the title. Yeah, yeah, that was. That was definitely my love of it. And so.
Sherry [00:11:08]:
And I think to go along with that, it was structuring how I wanted to eat.
Karyn [00:11:16]:
Who say more about that?
Sherry [00:11:18]:
It gave me, like, I didn’t have. I just. I planned out what I was gonna have in, like, in the first couple of months. I mean, it was boring, but I knew exactly what I was gonna eat.
Karyn [00:11:31]:
Instead of wondering, what should I eat? What’s good for me, it gave you this. The boundaries and the structure of this is what I eat, and I don’t go outside of it.
Sherry [00:11:41]:
Exactly. Yes. Very determined. And luckily, my husband was. Was very supportive, so he was just like. And he. He kept me going.
Karyn [00:11:52]:
I think it’s really. I don’t know if I would say you have to have a supportive spouse or family, but I would say it’s. It’s huge. It’s really. At least for me, I had a really supportive spouse, and my kids were little at the time, and so I just took everybody along for the ride. And I don’t know about you, but I find my clients who are able to do that, it’s so much more doable, rather than, well, I make this for my spouse, and I make this for my kids, and I make this for me. That is absolutely unsustainable. And so I would make the same food that I made for me.
Karyn [00:12:28]:
I would make that for my family, and then for them, I would add in rice or a potato or something. Did you do that, too?
Sherry [00:12:36]:
Exactly. That sometimes my husband will get his own thing. I don’t have kids. You know, he would like, and I didn’t. Well, I think in the early days, maybe I did resent that a little bit, but sure, he didn’t do it. I think now we fall into such a routine that it’s like sometimes we’ll just go grab something so he can go grab what he wants, and I get what I want. But in the early days, yeah, since I was. I was primarily the cook, as it was.
Sherry [00:13:02]:
So it’s like, you know, we’re having our protein, our vegetable, ours, you know, I’m having squash. He didn’t like squash, so he loved rice. I actually wasn’t that big of a rice fan in the first place, so I didn’t mind. I was like, okay, have the rice. I’m not that into rice, so I don’t care, you know, but I think.
Karyn [00:13:20]:
That makes everybody healthier. Like, I feel like my whole family is healthier because of it, which is something that I did not write down. But I think that’s a huge thing to say, is that I feel like my whole family is healthier because of the specific carbohydrate diet, because it’s just healthy food for the most part. Healthy food. Okay. Yeah. Give me another thing you love about it.
Sherry [00:13:44]:
Well, I think that for me, it was an immediate result.
Karyn [00:13:49]:
So that is one of mine. Yep.
Sherry [00:13:52]:
I felt better. So I have on. There was a reduced inflammation. I could definitely tell immediately that I, you know, all of us, I would just. Even though I wasn’t having a super amount of symptoms, I just was like. I just feel all over better.
Karyn [00:14:09]:
Yeah, yeah, yeah. And I was awful. I was feeling awful. I was. I was looking at another possible bowel resection, and I had already had two. And basically my doctor just gave up on me and said, I’m sorry, but there’s nothing that I can do for you. And that’s when I said, oh, I’ve got to go back to that book that I read years ago, because that’s the only path that I see forward. And within a week, I actually felt.
Karyn [00:14:37]:
And I was really, really sick. But within a week, I felt better. And so I wasn’t fully healed in a week, but I just felt like me in one week, which is quick. I don’t typically have clients that feel better in one week, but it’s pretty quickly that you start to feel better, and so that’s just to piggyback on what you said. I feel like it’s a quick win. Food in general, in my opinion, is the low hanging fruit in the gut. There’s a lot of other things you can do that are harder, but food is something where you can get it. If you’re doing it right for your gut, you can get a quick win, and so the SCD can give you that quick win.
Karyn [00:15:20]:
And so when you’re really desperate, you’re really looking for something. Or, like, in your case, when you’re just having those mild symptoms and you want to nip it in the bud quickly, I think it’s a great thing to try. Yeah. Yeah. Okay, so we definitely align on that. Give me one more that you have.
Sherry [00:15:37]:
Okay. So this might sound like a weird one, but at the time and early on, it actually helped me not feel awkward about my condition, because I. It gave me a concrete thing to say why I wasn’t going on the team lunch or why I was. I mean, interesting. I made food. So it got me out of my, actually, my work mates at the time were super supportive. They’re the most supportive co workers I’ve ever had when I started doing it, and so they were all in. And so it gave me that concrete thing to take the pressure off of me for feeling awkward.
Sherry [00:16:14]:
I know a lot of people like, it causes awkwardness, but when I started it, at the very least, it took that awkwardness away. Now, awkwardness came later as I continued it, as in that I went to new jobs and stuff like that. But in the early days, I just found, I think it all ties back to that one thing. It was a guide, and I was able to stick to it, and I was like, I just felt very confident in it. So that’s what I tell other people, and they’re like, oh, this person’s not supportive, or what do I do? I’m just like, you have to be confident and this is what you’re doing.
Karyn [00:16:45]:
Yes. You have to have faith in it. You have to have the confidence that it’s the right path for you. I really love what you’re talking about because I think it brings in the whole support system aspect, which is actually one of mine, which is the strong community piece of it. And I think you were really lucky. I, on the other hand, was very much known for my bread in my pasta and my italian dishes. And so my friend group, my coworkers, my family, they were all like, what the hell? Like, who is this person? Like, I don’t feel like I had that support, but I think when you do have that around you, I think that really makes a big difference.
Sherry [00:17:24]:
Mm hmm.
Karyn [00:17:24]:
Yeah.
Sherry [00:17:25]:
Especially, I mean, I had family members that weren’t supportive of it, you know? And somebody was asking me about that, and he’s like, you know what? Some of those family members who weren’t super supportive have now passed away. So it’s like, I don’t care anymore, you know?
Karyn [00:17:38]:
Right.
Sherry [00:17:38]:
That’s the thing to keep in mind. It’s like it’s, you still feel confident, your choice. And unless it’s causing fights and arguments, I would hope not. But, you know, if it’s just somebody’s like, whatever, and handing you a candy bar and you just don’t eat it, you know?
Karyn [00:17:53]:
Exactly. Exactly. They may not cook for you in that way when you go to their house, but you just bring your own food, you know? Yeah, they might not get it like that. It’s rare when somebody gets it like that much that they’re like, yes, I will cook that meal for you?
Sherry [00:18:08]:
Yeah.
Karyn [00:18:08]:
Yeah.
Sherry [00:18:08]:
Like, pretty much only my mom, you know, was doing that. She was always an adventurous cook anyway, so she was kind of excited to. To try out new things.
Karyn [00:18:18]:
That’s so awesome. I love hearing that. For me, it was my spouse. He was the super supportive one that was, like, you know, cheering me on and excited about it. Now, I think a little behind the scenes, he was a little bit resentful because he kind of went through that carbohydrate withdrawal initially, like I was going through. But up front, he was really, really supportive. And I think everybody needs somebody in their corner to kind of really walk this path with them and just say, hey, I am 100% in this with you. As long as you have at least one person, and it sounds like you had many of those people, it’s more likely that you’ll be successful.
Sherry [00:18:57]:
It makes up for the ones I mean. Yeah, I mean, there were hard times. There were times when I, like, sat home while everybody went out for a birthday dinner because it’s like they wanted to go to a restaurant that was, like, not gonna be anything, you know? So. And then I like. And so you hate to be the one that, like, well, I have to go to this, you know, because I know I can order what I need, and that’s like, well, I want thai food or, you know, or something like that. And I had no clue. And so sometimes, yeah, I’d be. I’d feel left out, or I’d be like, they’re getting pizza for a movie night, and I’m eating my plain chicken or whatever, but.
Sherry [00:19:34]:
Or sometimes waiting till I got home. So those things are hard, but so it definitely does help to. To have some support.
Karyn [00:19:42]:
Yeah. Yeah. And that goes along. Actually, I’ll mention one of the things that I have, because that goes very. Ties into very much what I wanted to say, and that is that, you know, back when you and I started SCD, maybe it was your coworkers or your family, but I think today that’s really changed, because there are so many online communities, and they are so supportive of each other. So if you don’t have anybody in your life, in real life, you can go online. You can go to online forums, you can go to online Facebook groups and all kinds of places, even live conferences. You can find people that are SCD people like, you can find your people where.
Karyn [00:20:20]:
When I was doing it, the only person I knew doing it was my coach who worked with me. That was it. I didn’t know anybody else. I would tell people about it. They had no clue what I was talking about. But I feel like nowadays, if you do start it, there is a built in community that you can very easily find.
Sherry [00:20:37]:
Yeah. That was the next thing on my list, you know?
Karyn [00:20:39]:
Okay, fantastic.
Sherry [00:20:40]:
Yeah. Nowadays, you’ve got the online community, so. And I tell people, I’m like, just reach out to me, you know, ask me questions, you know, because I don’t mind, you know, if you’re gonna send me a message, because I’ve read some. You know, you read this tragic thing where people are, you know, struggling with their spouse or whatever, and you don’t want that, you know?
Karyn [00:21:05]:
Exactly. Exactly. Yes, me too. I always reach out. I will, because I know what it’s like to not have those people in your corner. So I will be in your corner. I always feel really strongly that. Yeah, reach out because there are people out there that are willing to help.
Karyn [00:21:20]:
Yeah, yeah. Okay. Give me another one on your.
Sherry [00:21:22]:
Listen, I think, you know, this one. I think some people are surprised you. But the variety of food that you can ultimately get to.
Karyn [00:21:33]:
Yes. They don’t see that initially, but it is there. Yeah, yeah.
Sherry [00:21:37]:
I didn’t see it initially either. Part of it’s because I didn’t really know how to. I grew up. I love cooking, but this was foreign to me from, like, you, what you’re talking about. You’re used to making pasta, and, you know, I was making my tuna noodle casserole or whatever, you know. You know, it was foreign, so I felt bored. But then it just led me into just researching more food and then trying things I wouldn’t have tried, you know? And that’s what led me to writing recipes and sharing those.
Karyn [00:22:11]:
Yeah, I completely agree. There’s so many things that I eat now that I never would have eaten before. I think I was very much a creature of habit. I mean, even all, like, the squashes and things like that. I didn’t eat any of that avocados. Like, I was very limited in what I ate, and it kind of forced me out of my comfort zone into different foods that I now just love. And so I’m really grateful for that.
Sherry [00:22:37]:
Yeah, yeah, definitely my mom, like, I would not touch squash, hardly. And so, you know, I remember calling her, and I was like, how do I cook this acorn squash?
Karyn [00:22:48]:
I have no. What the heck, right?
Sherry [00:22:50]:
Like, I think breaking the vicious cycle just said, cook till it’s done. And I’m like, I don’t. I’ve never cooked one, though. I don’t know.
Karyn [00:22:55]:
What does that mean?
Sherry [00:22:56]:
Right? And so she was laughing, you know, so. But then, of course, if we try spaghetti squash, which is my favorite one, I still love it. Love squash, but I love spaghetti squash and there’s a few kinds. And if you get it, if I get it cooked just right, I like it. But, you know, for a while, they hadn’t seen them anymore. They had those boxes of frozen butternut squash in the freezer. And that’s what I was, that’s all I knew what to do. And so I was heating those up and putting a little butter on it.
Sherry [00:23:27]:
And that’s it. That’s why I was like, I gotta learn. I gotta learn how to do a.
Karyn [00:23:30]:
Little more here and now. You can. It’s like you and I started this so long ago that there weren’t recipe blogs or there wasn’t, and we were just doing this all on our own. In a time before, people didn’t even know what gluten was. But now it’s like, just search SCD recipes and so many will come up. Yeah, yeah, yeah. Okay, give me another one.
Sherry [00:23:53]:
I think. Well, probably one of my favorite one is that the empowerment that you have, you know, and that’s what I talked about earlier a little bit, is that you feel like you’re doing something, you know? And as a coach, I mean, there is that you can feel a little bored more than you should. Like, you can’t control everything, but it does empower you to feel like you’re doing the best you can for your body. Now, that’s. As a coach, I have to coach people to be like, sometimes you can’t know, you know, it’s always like, what did I eat? Because I feel bad. It’s like, it might not be. So you can’t get. You can’t get too mentally overboard on, like, it’s all food.
Sherry [00:24:34]:
But you do. For me, it was that empowerment of doing the best we can for our body.
Karyn [00:24:41]:
Yeah, that’s one step. And this disease, I think it robs us of our control, of our. Of this control that we feel like we have over our lives. And this is something that we can take control of. And so, yes, hugely empowering. And I think that’s so important to be our own advocate, to feel empowered in this, to feel like you can make a difference in your health. You’re not a. Oh, I don’t.
Karyn [00:25:13]:
I was going to say victim, but I don’t know if that’s the right word. But you’re not completely powerless. Like, you actually can take this by the reins and there’s a lot that you can do on your own. Yeah, yeah, yeah. Oh, I love that. Okay, let me give you one of mine. I feel like the STD is a great starting place when you’re ready to move beyond medicine or add an adjunct onto medicine. I think that when your doctor is only offering you medication and you might say to yourself, you know, that just doesn’t fit for me, or it’s just not enough for me, it’s either one of those scenarios that it is the best starting place.
Karyn [00:25:55]:
I just don’t think there could be a better starting place than the specific carbohydrate diet.
Sherry [00:26:00]:
Totally agreed.
Karyn [00:26:01]:
Yeah. Yeah.
Sherry [00:26:02]:
That was kind of the last one on my. On my list. Okay. I combined a couple, I think, when I was talking, but it was the holistic approach. You know, it’s one corner. If you take the holistic thing as the three circles, mind body experience, it’s one corner of those that you can, and it’s the most easy one to manipulate. To control, manipulate, figure out. I know a lot of people have a hard time figuring out, but it is figureoutable.
Karyn [00:26:33]:
Yes, I completely agree with you on that. Yep, absolutely. Yep. Agree. I have a couple more. Let’s see. I love that it inherently cuts out many of the culprits that a lot of us with ibdan have, you know, in common. So gluten, grains, refined sugar, lactose, it immediately cuts those things out, and a lot of us need to cut those things out.
Karyn [00:27:00]:
So I like that it does that. You may not need to cut all of those things out, but it’s a great starting place, and then you can start to add in as you go. But I like that it just immediately. It just, like, takes those things away, and at the base, it’s just gut healing. Right. It’s like, we’re gonna take away everything that could possibly be a trigger, and we’re going to just build you back up, and I love that part of it. And then the last thing I have is, I love that I’m gonna. There’s a little caveat here.
Karyn [00:27:32]:
I love the intro part of the diet with some. With a more modern. I kind of change it a little bit and do a little bit more about what I call a modern version on it. It’s a little bit juice heavy. Anyway, there’s just a couple issues, I feel like, but the idea of the intro in general, to really help shed those toxins and set your body up for success, I really like that part of the diet. There isn’t another one that has something like that. It’s like, you just start. But SCD has this intro that’s like this pretty toxin release.
Karyn [00:28:12]:
I don’t want to say detox, because I think that sometimes that can be challenging for people with Crohn’s and colitis doing a detox because it’s a little bit too harsh on the system. But the idea of you’re just, like, setting your body up for those mucosal layers to start populating new epithelial cells, I love. I love that the intro part of it does that. So I really like that as well. Anything else that you can think of that we didn’t talk about, that you really like about it before we get into our 2.0 of SCD, you know.
Sherry [00:28:48]:
I think I just like that it exists, you know?
Karyn [00:28:50]:
Yes.
Sherry [00:28:51]:
It’s a foundation.
Karyn [00:28:53]:
It’s a foundation. I think that just wraps everything we set up in a nice, neat bow. It’s a foundation. Yeah. Very foundational. Okay, Sherry, so you and I were getting to put on this hat, this imaginary hat of if we were to make some improvements to the specific carbohydrate diet based on someone who’s both of us who have been there for a long time, based on coaching clients for a long time, what would we want to see different? And I have. I don’t know about you. You tell me how many you have.
Karyn [00:29:23]:
I have ten of these. How many do you have?
Sherry [00:29:26]:
I think I have ten. I didn’t write these down as concretely because I feel like the conversation would evolve on them. I definitely have my core ones that I talk about a lot.
Karyn [00:29:39]:
Okay, cool. All right, cool. So tell me, what’s one thing that you feel like you would change if we were to modernize the specific carbohydrate diet?
Sherry [00:29:51]:
I think the main thing I would change about the structure of it is that beyond the intro, I would have a little more guideline for what you eat at certain points.
Karyn [00:30:02]:
Amen. That’s on my list, too.
Sherry [00:30:05]:
It’s, um. I think that I don’t. I used to think this way, but now I don’t. Is that there’s the. The idea, like, all foods are. Anything on the STD list is, okay, go ahead and try it. Um, whereas I. And I used to be like, yeah, just do it and figure it out.
Sherry [00:30:25]:
But I think, actually, if you really start to break down that list, you can find things that would not be appropriate. And the book lists on things like nuts and the obvious ones, but I think even beyond that, I think it’s. You could actually break down not just food, but the way to cook it, because you’re going to need to cook your vegetables, and you’re not going to maybe want to do that forever because you want as much new. You want to start, you want to build your nutrients, so you need to modify as you go. And so just finding your safe foods is not enough.
Karyn [00:30:59]:
Exactly. Oh, yes. And I can’t tell you. Tell me if this is true for you, too. I cannot tell you how many clients come to me and they have already tried the specific carbohydrate diet, and they’ll tell me it doesn’t work for me. And I’ll say to them, okay, well, how. Tell me about how you went about doing it. And they’ll say, well, I did the intro, and then I went hog wild, and I’m like, okay, I know the problem right here.
Karyn [00:31:20]:
And because. And I was really lucky because the coach that I worked with on the specific carbohydrate diet, when I started, she knew that that was a bit of a problem with the book. And so she really broke things down into a step by step. And I am a teacher at heart. I love a good step by step. And so this kind of goes along with actually my number one, which is that I feel like the book is a little bit confusing. And so I really feel like in a revamp, it needs a better guideline, a better approach to not just what foods you might want to start with that are really easy to digest, easy to absorb, things that are really best when you’re in that repair, restore phase, and then moving all the way into, you know, raw and seeds and nuts and all those lentils and beans and all those beautiful things that you can eat down the road, but really are not the best things initially. So, yeah, 100%, I completely agree with you.
Karyn [00:32:24]:
I think there needs to be something a little bit more concrete that takes you through what to put in when and how to make it in that way. And one of the reasons why I did not, I picked up the book and I set it down for five years was that very reason, because I just felt so overwhelmed. I didn’t. I needed more. Like, I take my hand, hold it, and give me the step by step. And that’s probably why so many people come and work with us, because they read the book and they’re like, okay, that’s great. But now what? Yeah, yeah, yeah.
Sherry [00:32:58]:
And for me, you know, it took me a while on that because I had the mild symptoms and I felt better right away. I could eat most of those foods myself right away. So I was like, oh, what’s the problem? You know, but as I’ve talked to more people who are dealing with those symptoms and they haven’t had surgery and so they’re trying to, they’re trying to avoid surgery, you know. And so I’ve come to realize, and then my own research, you know, on nutrition and gut health, I’ve realized that there needs to be more and with a guideline and then a tailorable way to do it because obviously people are going to have different needs.
Karyn [00:33:37]:
Exactly. Maybe like an overarching guard guideline, but with information that you’re going to make this your own, you know, this isn’t the one size fits all, but these are just some guidelines that can help you along the way, you know, that kind of thing. And then maybe a good list of these are the people that you can get in touch with if you want further guidance to help you really step by step this to help you do it, you know, something like that would be great, I think. Yeah. Okay, what else?
Sherry [00:34:07]:
I think that I know we talked about, you know, it’s a stuck in time, so I wish there was a steward of it that could update it with more current research. There’s so much research on the microbiome now and nothing else in health do we say, well, they said this 30 years ago, and we’re not going to listen to anything else that’s come since then. I mean, you know, even with antibiotics and penicillin and stuff, we know a lot more than we did when it came out. Even though we’re still using those things, we know that they wipe out our microbiome. We know that we got to be careful. We know that we need probiotics. We know people are allergic to them. And so, you know, we can’t overuse them.
Sherry [00:34:55]:
We know that we have to take the whole dose. So, I mean, science evolves with everything, even our oldest medicine that still works, we still have to update it. So I wish there was a way to do that. I think that there’s two prongs of problems. One of them is that people stick to it kind of blindly because they’re like, this is the book and this is what I’ve chosen and this is what I’m going to do. And it may harm them, which is what I hate to see the most. People won’t do it because they’re like, this is all outdated, right?
Karyn [00:35:33]:
Yeah, I completely agree.
Sherry [00:35:35]:
Go on to Amazon and look at the reviews and you go to the negative ones. It’s like, why would I do this? This is ridiculous. She said this, and it is an outdated concept, but it doesn’t negate the whole book or the whole concept.
Karyn [00:35:47]:
Yes, it doesn’t negate the concept. It’s just some of the theories in there have evolved. And I think you’re like, so spot on with this idea of the microbiome exploding. The code of the microbiome changed so much about how we perceive gut health. And so one of mine goes right along with what you’re saying, and that’s about the whole idea of bifidobacterium being not allowed, being one of those illegal things on the diet. And so Elaine, in her wisdom at the time, was talking about how bifidobacterium has the power to ferment carbohydrates. And so when we ferment carbohydrates in the intestine, we can increase symptoms. Right? That’s the whole thing.
Karyn [00:36:33]:
You’re trying to prevent this extra fermentation. So that causes symptoms like bloating and gas and abdominal pain. And so I can see where she’s coming from. But then we learn all these things about the microbiome. And I’m looking at research from recent, like 2017, 2023, and I’m seeing some really cool studies that are very IBD specific. And actually, I’ll link these in the show notes that talk about the power of bifidobacterium. And I wrote down some of the things. So bifidobacteria, there’s a study that looked at it, bifidobacterium, looking at how it produces short chain fatty acids in the colon.
Karyn [00:37:13]:
So we’re talking like, butyrate there. And so that’s really nourishing for the colon as well as it boosts your immune system. So that’s a big benefit of the bis bifidobacteria. Other studies look at it improving lactose digestion, reducing pathogenic bacteria, having a more diverse microbiome, as well as improving the gut barrier function. So there’s just so much research now that talks about the benefits of it that if I were to rewrite it, I would add that bifidobacteria in.
Sherry [00:37:49]:
Yeah, I would definitely, totally agree. I’m kind of on a little personal crusade to, not to get people to use it, but to get people to think about it or read about it. And yes, I wish it would. I wish it was there because in reality, when we have very severe symptoms, we shouldn’t be doing any probiotic, probably, you know, especially if you have sibo. So it’s like just one. So you’re not wanting fermented food, so you’re not going to take a probiotic, you’re not going to make the yolk right away if you’re very severe. I mean, that’s what I would tell somebody because we’re going to wait until we’ve given our gut a rest. And so, and so, and she, and also there was a study at the time that showed a correlation, they thought showed a correlation between bifidus and overgrowth and people with IBD and colon cancer.
Sherry [00:38:37]:
And so they, so she was kind of like this, and she even said herself, this needs more, more of a look. But right now, I’m not going to recommend it. Well, unfortunately, you know, that never got a re look as far as breaking the vicious cycle. But we know now that that’s, you know, I’ve looked up many times and some, I think the same study that you were just talking about where they’re saying it does not cause, it’s actually, it doesn’t cause an increase in IBD symptoms. It doesn’t. It’s not correlated with a cause of colon cancer. It’s actually a byproduct inflammation that you might have some more bifidobacterium in your system, but that’s not bad. It’s just that you’re, you’re out of balance.
Sherry [00:39:19]:
And actually, I think some people have actually speculated it’s actually doing some good in there.
Karyn [00:39:24]:
Exactly. It’s actually doing good.
Sherry [00:39:27]:
Yeah.
Karyn [00:39:27]:
People who have, not taking it as a probiotic, but when they, when you look at someone’s microbiome and you see that they have extra amounts or good amounts of bifidobacteria, it actually is reducing inflammation, inflammation in their body. So there’s just too, in my opinion, there’s too much research that just negates that. And so in an update, I would definitely change that. Which brings me to another something that I would change, and it has to do with the yogurt. But in general, some foods on the diet, I feel like, actually create more problems, then benefit. And yogurt, to me is one of those. Yogurt is not for everybody, especially in the beginning, just like you said. So I 100% agree with you on that.
Karyn [00:40:16]:
Sometimes people need to just not do yogurt at all right away. Maybe they have sibo, maybe they have candida. There’s so many comorbid conditions that go along with Crohn’s and colitis, and some of them do not lend themselves to bacteria initially. We have to do some healing first before we introduce those ferments, whether it’s food or in probiotic form. So. And even maybe it’s. Maybe it’s that you’ll never do well with it. You know, we can remove the lactose from the yogurt, but we can’t remove the casein.
Karyn [00:40:50]:
And if you’re sensitive to casein, well, then that dairy yogurt is never going to be okay for you. And so maybe it’s about switching to a coconut milk yogurt or an almond milk yogurt or. I don’t know about you, but I have clients that have severe constipation. And so I would never recommend yogurt for them because it can be very constipating in their cases. We actually start with sauerkraut, which is a whole different ferment. Right. And so this. You must have the yogurt right away.
Karyn [00:41:17]:
I think that’s something that, for some people, causes damage that. And also, I would say it can actually be a pretty high sugar diet because of all of the fruit, the bananas, things like that. And like we were mentioning people with sibo, people with candida, that’s just not what they need. They don’t need that much sugar. So I feel like there are some foods that are on the diet that maybe it just needs to be more individualized. Maybe that’s what I’m saying. Because there are some foods that I think are detrimental to some people. Not everybody.
Karyn [00:41:47]:
Like, for me, yogurt was like. It was like a big warm hug every time I ate it. It works for me. It doesn’t work for everybody.
Sherry [00:41:55]:
Yeah, I totally agree. And I think that that goes along with kind of making the book, if it could be expanded more of a personal touch, more. I mean, it’s very scientific based. Like you said, it’s kind of confusing. And I think that it’s not up to date with modern thought on the food managed food restriction, food eating disorder, disordered eating. That’s very rampant in people. And so I think that there needs to be more of a. Maybe a gentle touch to the book.
Sherry [00:42:33]:
Like we.
Karyn [00:42:33]:
I.
Sherry [00:42:33]:
You know, I think I told you when we first talked, I was like, I would take some of the language and change it away from fanatical adherence.
Karyn [00:42:42]:
Oh, yes. That phrase is gotta go illegal.
Sherry [00:42:45]:
Legal. Where it’s like I always tell people, this is SCD. This is not a CD. You’re making the choice. And if you choose a not a CD food, it’s okay. But let’s talk about what it is and why.
Karyn [00:43:03]:
Yeah.
Sherry [00:43:03]:
And not just you failed, you know.
Karyn [00:43:07]:
Yes. I feel like the book makes you feel, feel like such, if you ever stray, whether it’s intentional or unintentional, I think you feel like a failure. So I completely agree with you. A different kind of more supportive language. Maybe some, I’m trying to remember because it’s been a while since I read the book, but maybe some more case studies of, like, real people and what they did and how they made changes and how that worked for them. Something like that, I think would be really helpful. People learn through story, and so I think more of that in the book would be helpful. I love that.
Sherry [00:43:47]:
Yes, definitely. Stories are definitely a powerful, probably the most powerful influencer over how people, you know, emotionally connect to things. So definitely stories and some allowance that there’s going to be differences. And I think the way it’s written, though, the science is that we do these types of foods, we do monosaccharides, so there’s no room for a polysaccharide, even if it’s not harmful. And so I don’t know what you can do there. You know, I think it’s actually broader for people with IBD to kind of consider their options because there are more. There are more than one option. If you look at some stories, if you look at, like, Danielle Walker, who was like, I tried SCD and it wasn’t, I took my food allergy, you know, test, and I was, like, reacting to everything on STD, so I had to change, you know, or there’s a couple other people I’ve listened to where it’s like SCD was not the answer.
Sherry [00:44:49]:
And I think for, you know, sometimes you get into that STD world and you’re like, well, I must just be doing it. Right.
Karyn [00:44:56]:
Right.
Sherry [00:44:59]:
You start restricting more because there’s only room for more restriction, but no expansion.
Karyn [00:45:04]:
Oh, amen. Oh, I love what you just said. There’s only room for restriction, not expansion. Yes, 100%. And sometimes, and I know I have that somewhere in my notes here, that same exact thing. Sometimes it’s not about limiting, it’s about actually, what can I add to? Not what can I take away? And I feel like that needs to be an update in the book. I 100% agree with you there.
Sherry [00:45:32]:
Yeah. And so, and I don’t know, you know, unfortunately, there’s not a new researcher who can, who can revise those concepts because it would need a whole conceptual revision on some of those points to really, you know, to offer that kind of expansion and more personalization, whereas, you know, so it’s like, I guess this would be my dislike of SCD, not necessarily breaking the vicious cycle. Unity. The whole package is that if you are not, you’re either doing it or you’re not doing it.
Karyn [00:46:06]:
Yeah.
Sherry [00:46:07]:
And so you get that it’s a line in the sand, it’s black and white, where I can’t really, as a coach, I can’t approach things that way.
Karyn [00:46:15]:
No, I did. I really am sorry to say, but I did approach that way because I had such success with fanatical adherence and I didn’t stray from the diet at all, like literally at all for two years. And so when I first started my coaching practice back in 2000, 920 ten, I, that’s what I did. I was, I thought, everybody needs to do it this way. And I very quickly realized, no, actually, just because it worked for you does not mean it works for everybody. And so that’s kind of when I was like, oh, there’s little chinks here. Actually, there’s some things that need to change about this. And I’m going to do a little differently because, yeah, we don’t need to be so fanatically adherent.
Karyn [00:46:59]:
And with that, along with that, I think in some of these communities comes a lot of. I don’t think that it’s bullying, but I don’t what, you tell me what word you think comes to your mind about it, but it’s like saying, well, you’re not doing it right. Is that bullying? I don’t even know what the right word is.
Sherry [00:47:16]:
I don’t think it’s bullying because I think it’s coming from a point of wanting to help. Yeah, you’re right, but it’s. It’s kind of some peer pressure. I think it’s that idea I get a lot, and I used to be this. I used to be the same way. You know, it’s tough love.
Karyn [00:47:30]:
Right. And they just need to be tougher, stronger.
Sherry [00:47:35]:
But I realized the more people I interacted with, the more kind of, that’s not the right for some people. It might be if somebody came to me is like, I want that. You know, I want you to help me stick to this. And because I do tell people if you’re going to try STD, try it for a month strict, if that’s what you want to do. I have alternatives from people who are like, this is too much. But if that’s what they want to do, I definitely say stick to it 100% for a little while.
Karyn [00:48:04]:
But it doesn’t take that long. I’m with you 30 days. You may not be healed in 30 days. Right. But you should know, in 30 days, do I see improvements? It doesn’t take very long.
Sherry [00:48:15]:
And so, yeah, I don’t. I think people are like, well, this worked for me, so I don’t understand. This person must be doing it wrong, you know? And so. And that comes from that point of. But I also come from the point of, you know, as a holistic thing, I’m like, you. You have a whole life, and if you are going on vacations, is important to you, because I saw somebody say, don’t go on the vacation. How could that be more important than your health? Oh, my gosh.
Karyn [00:48:42]:
That’s your mental health, which is so important, too.
Sherry [00:48:45]:
So. And so I’m like, I’m gonna say, how do I. How do we make this work? This is. I mean, I’ve done a lot of traveling. I had to travel a lot for business.
Karyn [00:48:52]:
Me too.
Sherry [00:48:53]:
This is how I made it work. And it’s not 100% percent FCD. Yeah. But I never had any single problem while I was doing it.
Karyn [00:49:00]:
Yeah.
Sherry [00:49:01]:
And so. And that’s what. That’s one thing I probably change about breaking the sister cycle. She has a little bit of the mind gut connection in there, and at least the last edition that I bought. But I think there needs to be more.
Karyn [00:49:13]:
Absolutely, yes. It isn’t just about food. You know, there’s, like, I have all my pillars that I work with, and food is just one of them. And mind body is huge. Huge. And I have never met somebody with IBD that doesn’t have an anxiety component in their life. And I don’t know if it’s the chicken or the egg. It doesn’t matter to me.
Karyn [00:49:36]:
I just know that our gut is impacted, and I’ve read a lot of studies about it, about how people with IBD actually have more sensitive guts that are more prone to, like, emotional, like, highs and lows. And so that makes it. That makes sense to me. And so having that gut brain connection is even more important to us than other people that don’t have gut disruptions. So, yeah, that would be great if that could make its way somehow into the book as well. It’s not just about food. There are other things.
Sherry [00:50:07]:
We know so much more about that. That whole system that it’s actually a system of our body. The enteric nervous system.
Karyn [00:50:15]:
Exactly. Vagus nerve, all that.
Sherry [00:50:18]:
Yeah. We know so much more about our gut health’s connection to our brain. Not just for emotionally, but for cognition.
Karyn [00:50:26]:
Yep. So, you know, the gut affects the brain, the brain affects the gut. It’s all connected through that super communication pathway. And so we need to be thinking about that all the time, you know. Yeah. I had to learn that the hard way. I thought it was all about food and, you know. Yeah.
Karyn [00:50:45]:
And I kind of realized, wow, this is not. It lasted for a while, but I kind of crashed. And I said, well, what’s missing here? Oh, it’s that gut brain connection. It’s me realizing how important my mind and my body are in this whole equation. And I had to really do some retooling.
Sherry [00:51:05]:
I did, too. When I was. I went, like, seven years before I did other things, but then. And that was. That’s my other. That’s my thing with the illegal legal is that people treat illegal as all the same, you know, whatever it is. And so then that’s what I did. I was like, well, I’m not following STD, so I’ll just have whatever.
Sherry [00:51:25]:
And that was. That was, like, twelve years ago now, 1213 years ago. I just was like, I’m gonna have whatever. And I ended up in a very mild flare. The first one. The only one I’ve ever had in the last 24 years. Wow. So.
Sherry [00:51:44]:
And so then I went back to STD. But I. I know a lot of people are like, I’m going back to STD on 100% forever and ever, but I knew even then that I wasn’t going to be 100% forever. I just. It wasn’t realistic. There was a reason, and. But the stress levels around the time my mom passed away, so it just went a little crazy. And I.
Sherry [00:52:05]:
And I discounted the emotional impact that had on me. And I was using food as comfort, which is a totally normal thing to do. And that’s something I, too, have to take that into consideration, something I’m a huge proponent of, because if we try to force ourselves to not, that’s when we’re gonna. We grab the whole bag of cookies and scarf them down and be like, well, I’m never doing that again. You know?
Karyn [00:52:29]:
Yeah. And then all the guilt and shame that goes along with it.
Sherry [00:52:32]:
Oh, it’s okay to eat for comfort. And so then I started teaching myself how. And how it would work for me, and then. So now I have, like. And when I think about the non sed foods I eat, they’re not that many.
Karyn [00:52:46]:
Yeah.
Sherry [00:52:47]:
That balance. But I also have allowed myself a completely non sed thing from time to time on a special occasion or something like that. I. There’s another blogger who I was listening to, and he’s like, I have a celebration meal every once in a while, and this person was, like, on there in the hospital, like, near death from Crohn’s, you know?
Karyn [00:53:07]:
Yeah.
Sherry [00:53:09]:
And I’m not saying people should have. Should do that or not do that, but I’m saying if you do, it’s. It’s not. I always give the it’s okay.
Karyn [00:53:17]:
Exactly. And don’t beat yourself up over it. It’s not something that you should blame or shame yourself about. We’re just human. It doesn’t mean you just stop that. Well, I had pizza. Let me just stop the diet altogether. Nope.
Karyn [00:53:31]:
Tomorrow’s another day. Get right back on. And you keep going. And that’s another thing that you and I have in common, is I learned about the mind body connection when my mom passed away, too. Yep. All the stress and everything, of taking care of her and her passing and everything. My disease just really flared mega. It was.
Karyn [00:53:55]:
Everything held out until she passed, and then it was, like, now, okay, I have permission to fall apart. And I did. I fell apart, and I realized, oh, wow. It isn’t just about food. There’s so much more to this.
Sherry [00:54:07]:
Yeah, exactly. And I didn’t even. I kind of made the connection, but I didn’t make it. Really didn’t make it until later when I was thinking about it, you know? And, you know, more bad things we can’t avoid. Bad things are gonna happen in our life.
Karyn [00:54:21]:
No.
Sherry [00:54:23]:
Manage that stress.
Karyn [00:54:24]:
That’s right. Like, I get. I tell my clients all the time, it’s not about the stress, about trying to get rid of stress, because when I. When I bring up the idea of stress management, people think, oh, no, I have to. I’m never gonna get rid of my stress. It’s not that. It’s about knowing what to do with the stress that you have. You know, knowing that it will impact your gut, your mind.
Karyn [00:54:44]:
It will impact all of those things. So if we have these tools in our tool belt. So I really love the idea. I really had never thought about that. I always think of it, the SCD, the breaking the vicious cycle as a food book. So I had never thought about it in that way. And why not add it in there? It’s a perfect place to put that idea of mind body medicine.
Sherry [00:55:03]:
Yeah. I mean, if I. I have to think of STD now as part of a holistic treatment.
Karyn [00:55:09]:
That’s right.
Sherry [00:55:10]:
Not just. Not just a food treatment. I think all the things we’re talking about kind of, you know, as we talked about, like, doctors not accepting it. I think that, I mean, a lot of doctors aren’t into holistic medicine. Some are, but your GI doctor is not really even into nutrition. So I’ve just like, don’t fret about your doctor doctor telling you not to do it because they told you to eat whatever you want anyway. You’re eating whatever you want. It happens to be SCD, but I think to get it more taken seriously in the medical world, I think that it has to have some allowances for updates.
Karyn [00:55:48]:
Yeah, absolutely. Are there any other updates that we haven’t talked about? I think I have a couple that I could go over really quickly. What do you have anything else that we haven’t talked about as we wrap up?
Sherry [00:56:01]:
I think that for me is just adding that, like, what do we do? You do the diet, you reach a point of healing. Where do you go from there? There’s no real guidance.
Karyn [00:56:12]:
That’s on my list, too. Yeah. Moving beyond, what do you do? Beyond, there is nothing like that. When you do autoimmune Paleo, you then move on to Paleo, and maybe from there you move on to something else. There is a moving on. Where is that? I can’t tell you. You probably do this too. In my practice, I work with all kinds of people who tell me, okay, I’ve done it.
Karyn [00:56:32]:
I feel great now what do I do? And I have a whole protocol for that because it’s not in. It’s not in the book. There needs to be something. I think the book is saying do this for life because it’s healthy. My opinion is there’s actually some nutrients that you might be missing out on if you do it for life. Some people might be. You know what I mean? Who am I to judge? There is no one size fits all. Some people might do great for life.
Karyn [00:56:58]:
I know I’m not one of those people, and most of the people I work with are not. My goal is not to have you on this for life because it is very strict. My goal is to get you as healthy as you can be and to move you off of it and to help you move away from it step by step, just like you got into it step by step. I’m going to help you move away from it step by step. And so that should absolutely be a part of the book that’s on my list, too.
Sherry [00:57:25]:
I totally agree, because our bodies change as we age and we might have different conditions that require different dietary treatment. But I see so many people, oh, my cholesterol is high. I mean, high cholesterol is a huge part of a CD if you continue to eat it, you know, if you’re concentrating on meat and cheese and high fat dairy. And so, and so I had high cholesterol, and I just had just had blood work done last week, and it was 15 points lower.
Karyn [00:57:57]:
Wow.
Sherry [00:57:57]:
I changed my, I kind of made it. I focused more on vegetables. I decreased, you know, some of those saturated fats. And, and I think that, you know, so that was a change because. So I eat sweet potatoes. I eat quinoa. Those are, you know, healthy.
Karyn [00:58:15]:
Me too. Yeah.
Sherry [00:58:16]:
And so, and so I started concentrating more on that, and I started really thinking about grains. And even though quinoa is really the only one I added in, I think having, you know, we might not need, we have the same protein needs as we were getting older and not moving around as much.
Karyn [00:58:31]:
That’s right. That’s absolutely right. Yeah. For sure. Yes. So there should be some sort of. This is where you go next. And maybe it’s not in that book.
Karyn [00:58:40]:
Maybe it’s a sequel to the book. Maybe it’s an addendum. It doesn’t necessarily need to be a part of it, but something about. Okay, where do I go from here? I would really love to see that in an updated version. Where do you move on? I have read some research that talks about nutrient deficiencies in terms of vitamin D, in terms of calcium, especially in the pediatric population. And so pediatrics that are, you know, children that are on it for a long time are struggling to get some of those nutrients. But I know grains, fiber, things like that. I’ve seen some people in my practice with non alcoholic fatty liver disease after doing SCD for a long time.
Karyn [00:59:20]:
So there’s definitely some challenges. And so people, if they want to move on, should be able to have some, some guidance in that, just like you mentioned earlier, that word guidance, they should have some guidance in moving beyond.
Sherry [00:59:34]:
It’s moving beyond, and like you said, during and during, because it is just eat as much as you want of all of anything that’s SCD. And like I’ve talked about and we talked about, what we talked before is that that could be, you could be eating ten bananas and 28 and some honey and that’s a huge amount of sugar.
Karyn [00:59:54]:
That’s right.
Sherry [00:59:55]:
Eaten, you know, a lot of cheese. Because, like, for me, cheese has always been a very agreeable thing to my gut. For some people, it’s not. But I don’t have an issue with dairy and so for me, cheese has actually been a comfort. And so I can find myself reaching for that when I want a snack or I need a comfort food or, you know me to like, well, I can eat this beef patties and so I’m having four or five of them a day because I need food, because I need the calories. For me, it’s like you got to have the calories. You got to figure out ways to get calories.
Karyn [01:00:25]:
Yeah, yeah, yeah. Everybody wants to do that with IBD, right? You got to get the calories.
Sherry [01:00:29]:
And so, yeah, guidance, I think. Yeah, more, more guidance.
Karyn [01:00:33]:
Yeah. I’m just going to look and see if there’s anything. We didn’t talk about that I have down here. We talked about. Yes. The, it just goes straight from the intro to the full diethouse. I would like to see some more guidance on eating organic, local, pesticide free, if you can possibly do that. And what are the most important things to eat in that way? I know that from what I’ve read that Elaine knew about the importance of eating organic, but she really wanted it to be accessible for all and so she deliberately, from my understanding, left that out.
Karyn [01:01:11]:
I’d like to see a little bit more, more about that in a new version where you talk more about, you know, farming practices and things like that, trying to eat foods with less chemicals and herbicides and things like that. So I’d like to see that. Let’s see, was there anything else? Oh, it’s so meat heavy. I find that it’s a really difficult diet. You kind of alluded to this, sherry, about how you might eat a lot of meat on it. So maybe some tips for vegetarians or people who even just want to eat less meat. And maybe you’re not a vegetarian, but you just know that it’s healthier to eat less meat, especially when you’re trying to get your protein in. I think later on in the diet you’ve got your lentils and your beans and seeds and nuts and things like that.
Karyn [01:01:55]:
But earlier on it’s a little bit challenging. So how about some guidance and that? Like, if I’m a vegetarian, how can I do this diet? What’s the best way to do that? I would love to see that in an updated version. And this kind of goes, I guess, a little bit along with your mind body medicine. Part of it, I feel like it takes into account your symptoms, but in my practice, I work with moms exclusively and we need to not only take into account our symptoms, but our lifestyle. And so I guess that kind of goes along a little bit with your mind body. It’s another facet to it. But sometimes we need to meld the diet around not just our symptoms, but our life. And so that means not fostering this radical adherence, but figuring out how can I fit this into my life? In what ways? Because if I’m not radically adhering to it, can I still do it? And I think the answer is yes.
Sherry [01:02:47]:
Yeah, that’s definitely my thing. I mean, I have some. Some stuff written out for people. It’s like, I can’t like, do it as written, but here. Here’s some guidelines. Food accessibility is of course, a huge issue. So, yes, I have grass fed eggs and milk for that. I use to make my yogurt and beef.
Sherry [01:03:06]:
I always get grass fed except for the occasional restaurant one and organic chicken and stuff. And for me, that’s very important to me. But yeah, I am very cognizant that the people can’t afford that or they don’t have access to it. And that’s very sad to me. I mean, I also. So, like, as I’m thinking about this, I always start thinking about, like, how can food accessibility be improved? Because if you live in the inner city area, those people have diabetes too. And, like, what do you have access to? And like, how would I help somebody who’s like, I don’t have access to a lot of fresh produce and fresh meat, so what do I help them to decide on? So. And I think that’s important.
Sherry [01:03:44]:
But, yeah, I would definitely like to see more written about it updated. If we were going to update that book, I would say, here are some benefits to grass fed.
Karyn [01:03:53]:
Yes. So that people can make the decision for themselves what they have access to, what they can afford. But just so it’s there. Just so that information is there. Because we do know now that people with sensitive guts are more prone to the chemicals and dyes and even just the things that are put on plants, you know, the herbicides and the pesticides and things like that. So just the information being there would be great.
Sherry [01:04:21]:
Yeah, definitely. And then so I was like, I’m going to eat less meat. I’m going to buy more expensive meat. I’m going to eat less of it.
Karyn [01:04:28]:
Yeah, exactly. We all have to figure out how that can fit in for us. In what way, you know, but having the information there is important. I think we’ve covered my list. Anything else you want to add?
Sherry [01:04:41]:
No, I think I’ve covered my list, too. I think it’s just, you know, I think it’s being the big picture is what I want to see a little more of.
Karyn [01:04:49]:
Yeah. A great diet with a great foundation. I love that word you used early on. Wonderful foundation with some key modernized updates. I believe that this could be a best practice diet for IBDers. It just needs some updating.
Sherry [01:05:08]:
Yep, I agree. I think the principles of it. I think there’s some core principles that can fit most people.
Karyn [01:05:14]:
Yeah, exactly. I love it. What a great conversation. Sherry, before I let you go, I have a quick lightning round, if you don’t mind. What we talk about here on the podcast is usually just really kind of heavy, and I like to just finish up with something light. So is that okay with you if we do that real quick? Okay. It’s ten questions, and you can answer them as rapidly or as slow as you want. It’s completely up to you.
Karyn [01:05:36]:
But they’re quick, easy questions. Okay. What’s your favorite? Go to gut healthy.
Sherry [01:05:42]:
My favorite go to gut healthy snack. Sorry, I don’t understand.
Karyn [01:05:45]:
Siri is talking to me.
Sherry [01:05:48]:
We have to have it. Okay. This is not an ACV snack, but no worries. Healthy. My plantains. My plantains.
Karyn [01:06:00]:
Oh, I love plantains. Yes. Love it. Okay, cool. What is one piece of advice you wish you received when you were first diagnosed with IBD?
Sherry [01:06:11]:
I wish that somebody would have. Well, I wish I had gotten advice on dietary advice, because that was nothing.
Karyn [01:06:21]:
Yep, that’s me too. I would say the same thing. So, since we are both coaches, but also patients as well, how do you advocate for yourself? We’ve talked about this today about empowerment and advocacy. When you go to the doctor’s office, how do you advocate for your.
Sherry [01:06:39]:
I tell the doctor, I kind of just say what I. My expectations. Like, I had a doctor. He’s like, are you in the medical field? Not really, but my mom was a.
Karyn [01:06:55]:
Nurse, so my mom was a nurse. Oh, my gosh. We have so much in common. It’s crazy.
Sherry [01:07:00]:
So I did learn that from her a little bit about how to talk to doctors. But I think it’s you ask your questions and you kind of say what.
Karyn [01:07:11]:
Your expectations are from the get go. Set those expectations. I like that. That is definitely advocating for yourself. I love it. So what’s one thing that you do on a regular basis to help you connect with yourself? We’re talking about this mind body connection, self care. What’s something that you really, you know, you always make sure that you do something that really helps you get your mind and body in connection with each other?
Sherry [01:07:35]:
Well, recently I’ve actually taken a bullet or rapid journaling? Bullet journal. And I love it. It’s not. I was never good at journaling. Where you’re writing out a whole passage.
Karyn [01:07:47]:
Yeah.
Sherry [01:07:47]:
Yeah. The rapid journaling, where you’re bullet pointing it out, it has helped me tremendously with, like, knowing what’s going on in my day, but then, like, planning things. I’m a big. I like to write, so I, like, start bullet pointing that out. My projects.
Karyn [01:08:03]:
I love that. I love that. That’s really cool. And what do you think is the most misunderstood thing about IBD?
Sherry [01:08:11]:
I think the most misunderstood thing is that. How would I put it? I think the most misunderstood thing, actually, is that how sick you are? I think when you have that, when you’re first, you know, I remember one of my co workers, she’s like, I wish I had what you had. So I could lose 20 pounds.
Karyn [01:08:32]:
Oh, my gosh.
Sherry [01:08:33]:
I lost 20 pounds in, like, three weeks. And I can barely stay awake at desk. But stuff like that. I know that you see those memes a lot where people are like, it’s the hidden illness. Unless you’re running off to the bathroom.
Karyn [01:08:45]:
That’s right. Even then, it’s still. It’s the invisible illness. And a lot of people just don’t get it. I wish I could lose weight like that. Well, not really, actually. Yeah. Yeah.
Karyn [01:08:56]:
That’s absolutely true. Okay. When somebody says to you, what book should I read? What do you have? That book that you recommend over and over? What? And it doesn’t have to be gut related. It could be fiction, it could be nonfiction. What is a book that you just.
Sherry [01:09:09]:
You know, a book I just love. I recently read it, but I’m advocating for it. It’s called pink goldfish.
Karyn [01:09:18]:
I’ve never heard of that. Okay.
Sherry [01:09:19]:
Yeah. Dave Randall. And so. And I’ve seen him speak many times. That’s why I read his book. And he actually. Not pink goldfish. He has one called that the freak factor.
Karyn [01:09:29]:
The freak factor.
Sherry [01:09:31]:
Yeah. So he’s talking about using pink goldfish is a marketing book, but the freak factor is about using your calling, your weakness.
Karyn [01:09:41]:
Oh, wow. That is cool.
Sherry [01:09:43]:
How, like, you know, how do you. How do you. Instead of trying to correct weaknesses, how do we use. Maybe they’re actually what makes us great at what we do.
Karyn [01:09:55]:
Yeah. Oh, I love that concept.
Sherry [01:09:57]:
That’s cool.
Karyn [01:09:58]:
That sounds like a good one.
Sherry [01:09:59]:
It’s one of my favorites, even though I read it recently. But I’ve been watching Dave Rendell speak for the past many years. He’s at many conferences that I go to. So that is cool. He’s great.
Karyn [01:10:11]:
Okay, awesome. And you said that you love to travel. What’s your favorite travel destination?
Sherry [01:10:16]:
My favorite travel destination, so I love to be on the road, which is why I like road trips, people with planning that out, because you can, can only make so much. You know, I had, I made muffins once, and they all were moldy by the time I got into it.
Karyn [01:10:34]:
Oh, no.
Sherry [01:10:36]:
Okay, how do, how do I work this? But. Okay, so I used to grow up in Seattle, and so our favorite road trip was down to the southwest, but now I live in Las Vegas, so now we road trip around the area, and it’s pretty fun to drive out to California, but I love the southwest. Now we, now we live in that.
Karyn [01:10:56]:
It sounds like for you, it’s not even just about the destination, it’s about the road trip. The journey.
Sherry [01:11:02]:
Road trip is my favorite.
Karyn [01:11:03]:
Yeah, yeah, yeah, yeah. I love that.
Sherry [01:11:05]:
I love my grandparents and their motorhome, but, yeah, me and my husband, many road trips.
Karyn [01:11:10]:
I love it. I love it. Okay, coffee or tea and how do you take it?
Sherry [01:11:14]:
Tea, I like it. I actually just like it most of the time. I’ll put a little honey in sometimes, but I’m good. I love black tea.
Karyn [01:11:25]:
Yep, me too. What is one cheap food that you just cannot resist?
Sherry [01:11:30]:
Cheat food I cannot resist. So I try to keep it healthy, but it’s the unsweetened cocoa something.
Karyn [01:11:36]:
If I can unsweetened cocoa, that’s a pretty healthy cheat food. That’s pretty good. But it’s so good.
Sherry [01:11:43]:
A candy with.
Karyn [01:11:45]:
Oh, nice.
Sherry [01:11:46]:
Don’t have anything that I, that’s, like, too far outside the diet that I would eat on a regular basis. But I do have the date sweetened chocolate chips that the brand makes. And then I’ve got some wafers, I’ve got the powder, so.
Karyn [01:12:02]:
Yep. Yeah. Sweets. I love it. I love it. And so then, last question is the name of this podcast is the Cheese podcast. So to me, that means a little bit sassy, a little bit quirky, and a lot badass. So how are you cheeky in your.
Karyn [01:12:19]:
What?
Sherry [01:12:19]:
Am I cheeky? Oh, man. Um, well, I think that I, you know, I am. I just say what I’m thinking. Not always cheeky online, especially, you know, I had to, like, make a patch and not go into comment section sometimes, but I think that, yeah, I mean, like I said, I’m on a crusade about the bifidus, and I have been. I just, like, this is what I think.
Karyn [01:12:50]:
Yeah, I love it. I love it. That is definitely cheeky. Sherry lib it’s such a great conversation that we had today. I loved every second of it. If people want to find out more about you, can you tell us where can we find you online?
Sherry [01:13:04]:
The best place to find me directly is my Instagram page at Happygut for life. That’s the best place to message me. Also Facebook. But I love Instagram more, so I’m on there more and otherwise I have my website. It’s happygut four life.com. it’s scd four life.com as the parent. But since I named it before I decided that I was employee, I thought I wasn’t gonna ever go off SCD. So yep.
Sherry [01:13:34]:
So I had to change the name a little bit, but the URL is still that gotcha.
Karyn [01:13:40]:
Okay. Yep. I will make sure that that is linked in the show notes. Sherry Lipp, thank you so much for joining us.
Sherry [01:13:46]:
Thank you. It was fun.
Karyn [01:13:56]:
If this podcast is meaningful for you, if it’s been helpful in your IBD mom life, I’d love it if you would do a couple things. First, follow the pod. You’ll never miss an episode. And those moms who are searching for podcasts about Crohn’s and colitis, they’ll find us easier. There’s probably a plus sign or a follow sign where you’re listening in right now. It’s at the top of your screen. Go ahead and give that a tap. And then also give the Tiki podcast a five star rating and review and share it with your friends who are also struggling with IBD.
Karyn [01:14:30]:
The more we are open about talking about our illness and bringing awareness around it, the more we’re able to connect and build a safe community around each other. I love being in community with you and I appreciate you, my friend. One last thing before we wrap up today. You know, I think you’re a rock star for taking time out of your busy life to listen in and invest in your healing. It is capital h huge. And the reason I know how huge this is for you is because I am right there with you in all of this, working my wheel of wellness, keeping my crohn’s at bay. It’s something that I invest in every day. And I’d love it if we could continue our gut healing journey together.
Karyn [01:15:13]:
If you’re like me and you’re ready to soak up even more amazing gut healing information, it’s time to join the Gut love community@karenheathy.com. community the GLC is my free and fabulous space dedicated to dishing out even more IBD resources, recipes, healing hacks, lots of BTS secrets on how I manage my life with IBD, all wrapped up in a weekly newsletter to help you keep your momentum going strong. This IBD dish is gut healing insights that I only share within our tight knit community. Basically, it’s your one stop shop for a more diversified approach to true and lasting gut healing. Amen to that, my friend. Let’s walk this gut healing journey together. Join me in the glc@karenhaley.com community that’s karynhaley.com community. I can’t wait to meet you.
Have you heard about my F.L.U.S.H. Formula Framework? It’s the beating heart of my IBD coaching practice—a game changer for many—and its aim is to be the catalyst that finally propels you to a place of long term healing, thriving, and flourishing.
Can I get an Amen? We all want that in our lives.
Food
Lifestyle (momstyle)
Unconventional Treatments
Supplements
Higher Mindset
These are the 5 pillars that make up the F.L.U.S.H. Formula Framework.
Can you guess which of these pillars gives clients the hardest time? Which one is the hardest hurdle to embrace fully, to own deeply, and to unapologetically and fiercely commit to?
If you said “H” higher mindset, you’d be right my friend!
It’s not food, it’s not supplements, it’s not even embracing a new momstyle or unconventional treatments that give you pause. It’s the higher mindset piece of the puzzle—the mind/body (gut/brain connection) component that leaves you stuck, uncomfortable, and afraid about moving forward.
I’ve seen it time and time again. Hell, I know this fear well because I lived it for years and years and had to hit rock bottom before I acknowledged that I was never going to fully heal without a higher mindset action plan.
In today’s episode of The Cheeky Podcast for Moms with IBD, we are exploring why this pillar is such a stumbling block for most of us with IBD. We are demystifying fact from fiction about what’s actually accurate about what a solid mind/body practice can bring to your IBD life.
If you’ve ever struggled to get on board with mind/body medicine for your personal gut healing journey; if you just can’t seem to find the time to commit to this life changing technique; if you would benefit from a step by step plan that walks you through the easiest way to make this game changer a simple daily habit in your life (where it doesn’t take up too much time, it doesn’t require you to “quiet your mind,” and it can easily be done while you’re doing other things)…
This is the can’t miss episode for you, dear one.
Tune in As We Talk About:
✅ [00:03:45] The reason why the “Higher Mindset” pillar in the F.L.U.S.H. Formula is often the hardest for IBDe’rs to embrace
✅ [00:07:18] Common misconceptions about mind/body techniques like meditation, mindfulness, and breathwork, and how these myths might be holding you back from full IBD healing.
✅ [00:11:56] The disconnect between perceived “facts” about mind/body practices vs what the scientific research actually finds to be true about this topic.
✅ [00:19:22] My step-by-step plan on how to gently and effectively incorporate breathwork into your daily life, even if you’re short on time, feel overwhelmed, or need to multi-task while you do it.
✅ [00:26:34] My “Do it Like a Mom” practical tips to help you overcome resistance to mind/body techniques and ensure you stick with these practices long enough to ensure your gut and whole body thrives and flourish’s under their life transforming effects.
✅ [00:31:08] Why addressing the mind/body connection is essential not just for symptom relief, but for preventing future flare-ups and achieving long-term remission.
Welcome to season two of the Cheeky podcast for moms with IBD. I’m Karyn Haley, functional IBD nutrition and wellness coach and Crohn’s warrior. This podcast is all about us moms because our IBD plays by different rules. Season two is juicy, full of unconventional wisdom, real talk, new ways to tackle our illness, and a whole lot of community empowerment, and all of us advocating.
Karyn [00:00:35]:
The hell out of our illness.
Karyn [00:00:37]:
We’re in this together, and I’m here to help you find healing on your terms.
Karyn [00:00:42]:
Let’s do this. Well, hey there, my friend. It’s an honor, as always, to connect with you. I want to jump right into our topic because it’s a controversial one. And I have to be honest with you.
Karyn [00:01:00]:
I don’t get.
Karyn [00:01:01]:
I don’t get it why it’s so controversial. I don’t get why this topic is so misunderstood. I think the best place to start today’s episode is just with a question. Have you heard about my flush formula framework? If you’ve been around the podcast or you’ve worked with me, you know what I’m talking about. My flush formula is the guiding principle that I built my coaching practice around. It’s deeply rooted in five crucial pillars for health and well being, and those pillars are the basis of a thriving, flourishing life. And these pillars are very specific to IBD healing. So, of course, flesh is an acronym, and it stands for food, lifestyle, unconventional treatments, supplements, and higher mindset.
Karyn [00:01:57]:
So here comes my question. Guess which pillar I get the most push back on when I just know you’re not going to be surprised when I tell you that it’s the last pillar. It’s pillar number five. It’s H. Higher mindset. And that’s why when I work with IBD gals and I sense that there’s just a little bit of pushback, a little bit of resistance with this pillar, I always probe deeper, and I ask, why? Why is this particular healing pillar? Why is it the last thing that you want to do? And most of the time, the answer I get absolutely mirrors what the scientific research is finding on this topic as well. So recent research shows that there’s a disconnect between the patient and the perceived benefit of mind body techniques like meditation, breath work, and mindfulness. So let me give you a few stats here.
Karyn [00:03:00]:
A 2018 study found that while 70%, that’s a lot. 70% of patients with chronic conditions are aware of mind binding techniques like meditation, breath work, and mindfulness, only about 20% regularly use these practices to manage their health challenges. And then yet, in another study, it found that over 40% of people with chronic illnesses believe that the mind body techniques that you can use, they believe that they don’t have any significant impact on their physical symptoms, leading to lower adoption rates, despite the evidence that shows that they have benefit. And then another study found that 50% of individuals with chronic conditions reported that their healthcare providers, they don’t discuss or recommend mind body interventions. 50%. And so of course that reduces the likelihood that these techniques are going to be integrated into their treatment plan. Another study found approximately 30% of people, they indicated that the lack of access to trained professionals and resources, that was a significant barrier to them practicing mind body techniques. And then lastly, about 25% of people in another study reported that there’s a cultural or even a social stigma associated with using mind body techniques.
Karyn [00:04:36]:
So even though many adopt these negative belief patterns surrounding mind body techniques, the reality is actually much different. So we have all this research saying one thing, but what’s actually real, what’s actually true is completely different. These statistics that I just rattled off, they don’t play out in the real world. In fact, there’s just enough research that shows the complete opposite. There was a study published in the American Journal of Gastroenterology that found that mindfulness based stress reduction, they call that MBSR, it led to a significant reduction in the severity of symptoms in those with both IB’s and IBD. And research shows that mindfulness and meditation practices, they can lead to a 22% improvement in the quality of life for people who live with chronic conditions like IBD. We’re talking about both physical and psychological well being here. So the double whammy, hitting it from all sides.
Karyn [00:05:44]:
Another study, this one was from the behavioral Medicine journal, found that patients who engaged in regular meditation or mindfulness practices had a 43% reduction in their number of visits to their healthcare providers. And then in 2020, a study published in neurogastroenterology and Motility, it highlighted that mind body practices, particularly those that focus on breath work, can improve the gut brain connection in patients with chronic digestive issues. This resulted in a 25% improvement in their gastrointestinal symptoms, symptoms like pain, bloating and irregular bowel movements. Meditation has been shown to reduce stress and anxiety levels by 58%. That’s just not. That’s not just a little bit, that’s a lot. 58% of those with chronic conditions. And this reduction has the potential to have a profound impact, of course, on those of us managing our Crohn’s disease.
Karyn [00:06:51]:
Or ulcerative colitis. So, with all those stats in mind, the research is clear. The research is clear. Mind body medicine, it works, it matters, and it makes a statistically significant difference. Think about your own perception about mind body techniques. What comes to mind? What comes to your mind when I say mind body medicine, what’s your relationship to using the power of your mind to affect change within your body? Are you open, but maybe you’re just confused about it. Are you open, but you just feel like, I don’t have time for that. Maybe you’re just closed to all of it.
Karyn [00:07:40]:
Just doesn’t make any sense to you. Having insights around how you see this pillar, how you see it fitting into your healing plan, that’s really the first step. And there are so many practical, logistical, even emotional reasons why people have resistance around this area of being physical and mentally being well, being physically and mentally well. I’m going to give you some of those reasons. I want you to see. See if any of these reasons resonate with you. These are reasons given by our GlC moms, our gut love community moms. See if any of these resonate with you.
Karyn [00:08:22]:
So these are the ones I hear about all the time. The first one is time constraints. I don’t have enough time. I don’t have enough time in my day to dedicate to a practice like this. Meditation, mindfulness, breath, work. I just don’t have the time. Another thing I hear is like, I just can’t do it. I can’t do it.
Karyn [00:08:40]:
It’s not that I don’t have the time. It’s just that I can’t. And this is a really big one. I hear this one all the time. When people hear the words higher mindset, they often think of meditation. That’s always what comes to your mind first. And then, of course, that often triggers anxiety, because you think about sitting still and you think about, well, I couldn’t even sit still for ten minutes. That seems impossible.
Karyn [00:09:05]:
So I hear that a lot. I can’t do it. Another reason I hear is skeptic, pure, pure skepticism. I don’t think it’s gonna work. It doesn’t work. And this can typically happen when somebody tries this one or two times and they don’t see immediate results, and they’re like, well, it didn’t work for me. I tried it one or two times. Didn’t work.
Karyn [00:09:26]:
All right. Another thing that I hear a lot of the time, see if this one resonates with you, is just lack of knowledge. I don’t know how to get started. I’m not really familiar with it. I don’t know how to do the techniques properly, so I just don’t know how to get started. Also, I mentioned this actually when I was talking about the research, that cultural stigma that surrounds mind body medicine. Some cultures, some communities, even they see this type of practice as, I’m going to put this in air quotes, alternative or maybe not legitimate, not as legitimate as traditional medicine. This was such a fit for a reason, for my mom.
Karyn [00:10:06]:
She absolutely fit into this category as a life long, I would call her a traditional nurse if she didn’t hear about it from her own doctor. She wouldn’t do it. She just wouldn’t do it. A doctor knows best. You know, that kind of mentality. Okay, what else? So maybe another reason that it’s kind of foreign to you or, or it doesn’t work for you is because you have misconceptions about what mind body practices are. Many people believe that mindfulness or meditation requires a clear mind. We hear that all the time.
Karyn [00:10:40]:
It’s about clearing your mind or it’s about complete stillness, which that can seem really daunting to us b mamas with squirrel brains. I fit into that category. Maybe you fit into that as well. Maybe you just feel uncomfortable or just discomfort with the idea of stillness. So sitting quietly or doing nothing, it might actually give you a physical uncomfortable response. It might even feel distressing to you. I find this one to be especially true when anxiety, stress or even unresolved emotional issues are at play. Because you think, well, if I sit quietly, those things are going to come up and I don’t want them to come up.
Karyn [00:11:28]:
Right. Another thought might be maybe you’re just impatient and we’re all guilty of that from time to time. We live in an impatient society. Mind body practices, they often require consistent long term effort. This is not a quick fix. And we live in a world of, isn’t there a pill for that kind of culture? Right? We live in that. Give me a pill. Give me that magic fix quickly.
Karyn [00:11:54]:
Some people might just have a fear of failure. They might feel like if I do, it doesn’t work, well, then I’m just a loser, right? If it doesn’t work for me, if I don’t see results right away, I’m not worthy. This gets right to the heart of your perfectionism. You’re overachieving nature. You’re overthinking nature. All those emotions really play in there. Maybe you prioritize other treatments over this. I can’t do this because I have to prioritize something else that my doctor told me to do.
Karyn [00:12:27]:
Mind body techniques are supplemental. Maybe you tell yourself that, so that just means that they’re less important. So I’m going to prioritize something else. So those are several. I think I maybe even mentioned like ten of them. Those are several reasons why this type of technique might just give you a little bit of trepidation. So tell me, can you relate to any of those? Did any of these? One did. Maybe two of these, maybe more than two of these resonate with you? Are any of these factors holding you back from incorporating the higher mindset pillar into your IBD healing regime? You’re in good company if these resonate with you, because these are the most common reasons that I hear when someone has resistance with this pillar.
Karyn [00:13:17]:
Now, I always believe that I have to be absolutely candid and upfront with you. That’s always my goal. So in the spirit of that sentiment, it’s time for a little bit of tough love here, especially if any of these reasons rang true for you. If you aren’t using some type of mind body technique, or even techniques, if it’s not anywhere in your wheel of wellness, and here’s the tough love part, you are going to fail. You’re going to fail at health. I know that’s harsh. Did she seriously just say that? Karen, who’s always so positive, so encouraging, so there is no one size fits all approach to healing? Yeah, I did say it. I said it and I don’t regret it.
Karyn [00:14:11]:
I am just keeping it real with you. I have been doing this a really long time, and although I didn’t get it at the beginning either, if you’re feeling that way, that’s what I was like a few years ago. But through the years, the experiences that I’ve had in this field, helping people in this field, it has made me an absolute convert on this topic. And it’s not even a choice, mama. If you want full, long lasting healing, especially from a digestive challenge like inflammatory bowel disease, others with chronic illnesses, maybe somehow with dealing with their emotions, maybe they don’t have to. But we don’t get that luxury because the gut and the brain are intimately connected. So some type of mind body practice that gets to the heart of your stress, your anxiety, depression, frustration, anger, denial, trauma, insert your emotional turmoil here. It’s essential.
Karyn [00:15:20]:
It’s nothing optional. It’s essential. All the other pillars in your gut healing framework, they can’t touch a candle to these emotions like a higher mindset pillar. Can that mind body practice. That’s what we’re talking about here. But let’s just say, for argument’s sake, let’s just say that you haven’t embraced this because maybe you haven’t. Let’s just say you haven’t embraced yet. A mind body practice pillar number five in my flush formula, higher mindset.
Karyn [00:15:55]:
But you have embraced other pillars on your healing journey. Let’s just say that you’ve gone all in on the gut healing pillar of food. Let’s do that one. Let’s say that you put all of your eggs in the food basket, or maybe you put everything, all of your energy into a supplement plan. And maybe you’re saying, Karen, you’re just full of it. You’re full of crap. My chosen path works. My food path, my supplement path.
Karyn [00:16:27]:
Maybe you feel better than you have in a really long time. Trust me when I tell you that if that’s the case, no one is happier for you than me because eradicating the pain that’s associated with chronic. And you see, that’s my ultimate goal in life. And I know, I know all the hard work and dedication that it takes to get to that place, to get to a place like that because I’ve been there. I’ve seen this also countless times. I’ve seen it countless times. I’ve had my own experience with it in my own life. But here’s the thing.
Karyn [00:17:03]:
Guess what? It doesn’t last. Okay? It might take a year, it might take two years, it might take five years down the line. It was almost ten years down the line for me. But those emotions, those emotional emotions that I mentioned earlier, the anxiety, the trauma, the stress, the anger, it’s still there. It’s still there when we don’t deal with it, it’s still there. It’s simmering beneath the surface. It’s waiting for just the right life event to trigger it. It might be taking care of a sick loved one, it might be chronic work stress, it might be family drama, it might be the death of someone close to you.
Karyn [00:17:53]:
It might be childhood trauma that you never dealt with. And then bam, bam, flare up city, you are right back where you started again. Can you relate to that? It may not happen right away. It may take many years. You might have lots of years of good health. But trust me, trust me, if you don’t have that pillar in place, the good health, it doesn’t last. And so this was my experience years ago, like I just alluded to as an IB deer in healing because I put all my eggs in, in the food and supplement basket. Hey, at least I had two baskets.
Karyn [00:18:36]:
It wasn’t just one. I put all my eggs into the food and supplement basket only to have my world come crashing down about ten years later. And now that that happened to me, I see the pattern. I see it over and over and over in my coaching practice. I see this over and over with my GLC friends, my gut love, community friends. Please. Okay, so take this. Let me just say this.
Karyn [00:19:06]:
If you, if you take nothing else from this episode, if you take nothing else from this episode today, this is such a personal episode for me, I have to say. But if you take nothing else from the episode, I want to tell you that either food alone or whatever pillar it is alone. Please trust me when I tell you that you can’t go around issues like this. You can’t continue to stuff them down because they will catch up with you. They will catch up with you at some point. All the healthy eating, all the supplement taking in the world, it can’t prevent these unresolved issues from catching up to you. And I’m not telling you anything that you don’t already know. This isn’t life shattering, mind blowing news to you.
Karyn [00:20:03]:
I’m telling you what you already know. I’m telling you what you, just as a busy mom, you’re just not taking the time to really think about and bring into your life. And we’re all guilty of it, aren’t we? So here’s the time. It is time now. It’s time to take stuff. It’s just you and me here. Remember? This is a one way conversation. I can’t hear your response.
Karyn [00:20:29]:
And that’s okay, because it’s time for you to have an honest conversation with yourself. You may have been delaying this for a while even though you knew you needed to have it, but here’s that conversation. It comes in the form of a question. Where is your mind body health at? It’s just you. I’m here with you in this space, but it’s just you. Can you answer that question? Where is your mind body health at? Is it a dumpster fire with all kinds of past emotions never being let out or never being made peace with? Is it maybe just like, kind of so, so, you know, you put the time in here and there, but you just never are able to fully commit to the process. Or are you truly healed, mind, body and soul? Now, most of us still have some work to do in this area. I have been working on myself in the realm of mindfulness for several years now, and I can say that I’ve come to the conclusion that you’re just never done with this.
Karyn [00:21:33]:
I’ve come to the conclusion that you’re never truly done with this pill. And I’ve also made peace with that because I feel like it’s okay. We’re always going to find things in our life that need work. Mind, body work. It’s a process. It’s about always making process, always making progress. And the important aspect of this pillar is that we’re working on it. That’s it.
Karyn [00:22:02]:
It’s just that we’re working on it. We don’t have to get here to this and place. We’re working on it. We’re not stuffing it down only to let those negative emotions or flare ups that it can cause, those ones that are rooted deep in our subconscious. We’re not letting them come out and just creeping up at the worst possible time. It doesn’t always happen at the worst possible time. It happens at the worst possible moment, doesn’t it? And I have to tell you, that isn’t a coincidence. It’s not a coincidence that you’re flaring when your world is in chaos.
Karyn [00:22:38]:
It’s your body’s way of telling you, hold up, hold up. Dear one, I’m about to break here and I need some tender loving care. Please, I need some care. Our body is always talking to us. It’s our job to listen when the whispers come in, not when there’s this tympanic drum pounding in your head.
Karyn [00:23:03]:
Just a quick interruption. We will get back to the podcast in a second.
Karyn [00:23:07]:
I’m wondering, are you, like many of.
Karyn [00:23:08]:
Us with Crohn’s and colitis, you’re turning to food to help heal your gut, but you’re just feeling really overwhelmed by the myriad of gut healing diets out there. There’s gluten free and dairy free and paleo gaps and it can be really confusing and frustrating and leave you feeling disheartened about which diet is the right one for you. And I’ve been there myself. That’s why I created the ultimate IBD diet decoder quiz to help you find your best diet for your unique needs. Now maybe you’ve tried one of these diets, but you gave up quickly because they were just too strict or they didn’t fit with your lifestyle.
Karyn [00:23:51]:
Here’s the truth.
Karyn [00:23:52]:
There is no one size fits all diet. But there is one best diet for you. And the best diet for you isn’t just about your symptoms. It’s about your lifestyle and your personality too. Are you ready to find the gut healing diet that fits you like a glove? Head on over to karenhaley.com quiz to take my ultimate IBD diet decoder quiz. It’s free, and it only takes three minutes. Discover what you’ve been meant to be eating to put your IBD in its place. That’s karenhaley.com quiz.
Karyn [00:24:32]:
And now back to the show.
Karyn [00:24:34]:
Okay, so what I was just talking about, talking about there, that is the insight piece. That’s the insight piece of this episode. The part where we say, yes, yes, this resonates with me. These are the issues I have yet to deal with. These are the reasons I have yet to incorporate mind body practices. But now that you have that insight, it’s time for you to begin to take action, to begin the necessary changes, and start incorporating mind body techniques into your daily routine. So we started this conversation with step one. And step one is for everyone.
Karyn [00:25:24]:
No matter where you’re at on the mind body train, step one is all about an agreement that you make with yourself. The agreement that this is important. It’s important for both my mental and my physical health. Mind body health is important for my recovery. And that’s it. That’s it for step one. Step one is all about insight. That’s it.
Karyn [00:25:50]:
And you did that work today already. So go ahead. Just check that one off your list. Give yourself a pat on the back. And don’t worry just yet about how you’re going to get there, because acceptance and insight, that’s the first step. Now. Now, for those of you who are ready to move beyond step one today, and it’s okay if you’re not, step one might be all that you can do right now. But eventually, step two is a must do.
Karyn [00:26:20]:
So let’s go ahead and go through this together. Step two is about embracing a slow and gentle pace, saying to yourself, yes, I’m in. But I want these new habits to stick. I want them to become part of me so that I can commit to them fully. And to do that, I’m going to be the tortoise. Especially for moms with IBD, we don’t need to go all in on day one. We don’t need to do it all on day one. If we want these new and sometimes mentally uncomfortable, like, I kind of.
Karyn [00:26:56]:
To me, sometimes it gives me the heebie jeebies to be in that place. So I call it, like, mentally uncomfortable. If we want to get to these techniques, we want them to work, especially long term. The best thing that we can do is start with baby steps. And while I would, I would probably need, I don’t even know, several days maybe, to go into all of the ins and outs of every mindfulness practice that’s available to us. I always believe in starting with the lowest hanging fruit possible. You hear me say that a lot about many things with healing IBd, because why would you not start with what’s easiest? So, in step two, step two, we commit to starting at a place that’s easy, where what I call flow. Like you’re in a flow state where flow comes naturally.
Karyn [00:27:50]:
We commit to starting with a mind body technique where I. You already know that you’re going to be successful. That’s your best starting place. And for you. For you, dear one, on this mind body pillar, the lowest hanging fruits of the mind body world. It’s breath work. Yeah, it’s breath work. Easy peasy.
Karyn [00:28:14]:
You’re already doing it every moment of the day. Breath work. It’s a small but mighty small step, turning the unconscious breathing that you’re already doing into a more mindful, conscious practice. And it doesn’t take much, it does not take much for this baby step to bring you huge, awesome results. And that’s why it’s always, always my go to number one first. Mind body technique. Even though breath work is easy, even though it’s a small step, if you’re consistent with this mind body technique, and the word consistent is the key word here, if you’re consistent, you will find that it makes a big difference in your life. Do you have stress? Breathe your way through it.
Karyn [00:29:09]:
How about anxiety? You can’t be anxious and let your breath flow. It’s physically impossible. Got anger, frustration at your situation, the situation that you’re in, nothing calms you down more like breath work. Dealing with sadness or even depression, nothing puts you back into the present moment and grounds your body like breath work. It’s the mind body gift that keeps on giving, and you can do it in any moment, in any place, in any way that supports and fosters your personal healing journey. Now, why does something so simple like breathing work so damn well? To quell not just our mind, but our body and its GI challenges as well. It works because breath work is all about the connection between the mind and the gut. And that’s why I have my mind body shirt on today.
Karyn [00:30:15]:
If you’re on YouTube, you can actually see it. I have my mind body shirt on today. It’s all about that connection between the brain and the gut. And the gut is the place we most want to heal. Right. That’s probably why you’re listening today, right? And you’ve got IBD and you want to heal. So how fitting is it. How fitting is it that we use the power of our mind to affect change in our gut when these two parts of our body are so intimately acquainted, so intimately connected? Now, this connectedness, connectedness that I’m talking about, a connection like no other in our body, it’s made possible through the vagus nerve.
Karyn [00:30:59]:
The super communication highway. I like to call it the super communication highway of the vagus nerve. Now, I’d like us to do just a really simple exercise together so that you can not just see, but you can actually experience what I’m talking about here with the vagus nerve. So go ahead, get really comfortable if you can. If you’re in a place where you can do that, kind of like shake your arms, shake your legs a little bit, and then just kind of just relax. Okay? Sink into your chair if it’s safe for you to do so. Okay, now go ahead and let’s put one hand on your diaphragm. It’s just below your belly button in the middle of your stomach.
Karyn [00:31:45]:
So if you’re watching, again, if you’re watching on YouTube, you can actually see me doing this now. And when I count down three, two, one. I want you to take in a really big belly breath. Don’t do it yet, but I want. Because I want to tell you how to do it. Take it from a place where take it from the place where your hand is from the diaphragm, not from the lungs way up high, but way down deep in your belly. The hand on your diaphragm, it should push out when you breathe in. Okay? All right.
Karyn [00:32:17]:
Three, two, one, go. Take that deep breath in from the diaphragm. Hold it at the top and then let it go. Awesome. Okay, we’re going to do this one more time, but this time, this time I want you to take that same hand. I want you to keep it on the same plane. So just below your belly button. But this time I want you to bring your hand around to your back, the back of your body, right on top of your spine, okay? So right in the middle.
Karyn [00:32:52]:
In the middle. We’re going to go ahead and take one more deep breath together. We’re going to take a diaphragmatic breath together. We’re going to take it really deep this time. And we’re going to go on three, two, one. So, three, two, one. Go ahead. Breathe in.
Karyn [00:33:10]:
Hold it, and then breathe out. What did you notice this time? Did you notice the breath moving through your spine as well? Your breath doesn’t just move in and out in the front of your body. When we take the time to consciously breathe, the breath actually goes into our back as well. It goes up and down our spine. And guess what? That’s exactly where our vagus nerve is. The vagus nerve is a literal nerve. So it’s like you. It’s like having your body’s own built in wiFi.
Karyn [00:33:52]:
It’s like Wi Fi right in your body, connecting the gut to the brain, seamlessly transmitting signals in both directions, like a super communication highway. And this vital nerve, it serves as a direct line of communication between your gut’s enteric nervous system. That’s the nervous system that’s in your gut. And the central nervous system, the CN’s, the one in your brain. It plays a major role in regulating everything from digestion to what mood shows up for you in any given moment. It’s like having a constant silent chat between your gut and brain, where they share updates and influence each other’s thoughts, functions and emotions in high speed, real time. When you think about it, it’s actually pretty cool. It’s really cool how advanced our bodies are.
Karyn [00:34:45]:
And I like to think of this complicated concept. I like to just think of it in really simple terms, and we can make this really simple. A happy gut equals a happy brain. A happy brain equals a happy gut. It can be that simple. The vagus nerve even gets involved in helping us manage the key gut functions that we have, like digestion and motility and inflammation. And most importantly, when it’s stimulated through mindful practices like breath work, it can enhance digestion by ramping up production of stomach acid, by ramping up production of enzymes to help you digest your food better and absorb those new nutrients more efficiently. Plus, it has an anti inflammatory effect, calming down gut inflammation and promoting gut healing.
Karyn [00:35:38]:
And we have the power to do a simple, a so simple, a baby step action to aid our body in healing and calming our gut challenges by just consciously breathing. All because of the link between our gut and our brain. All because of the vagus nerve pathway. And that’s capital H. Huge, my friend. Now, I have to say that I’ve got a little question for you. Another question for you. I feel like this is the episode of questions.
Karyn [00:36:15]:
How is all this landing for you so far? Have I sold you on the importance of the mind body pillar? Do you see how conscious breath work has the potential to make a big difference in your gut healing, maybe not overnight. It’s not an overnight solution. This is not a quick fix. But with commitment and consistency, those are the two big words here, commitment and consistency. And just a little bit of more low hanging fruit effort. It can play a vital role in your IBD healing pathway. And I hope you’re over there saying, yes, yes, yes, that’s me. I am with you, Karen.
Karyn [00:36:59]:
I am with you because that’s all you need at this point. That belief system is what takes us from step two to now. Stephen? Three. And step three is knowledge. Ooh, I love me some knowledge. I love learning. Step three is all about gaining knowledge in this concept of breath work. Things like what are some of the best techniques known to help those with gut challenges? Within that breath work realm, what are the techniques that might work? And I’m also going to give you just a little sneak peek peek into step number four once you have that knowledge base about breath work.
Karyn [00:37:43]:
Step four is about figuring out how to make this breathing practice, how to bring it into your daily routine, how to, once I know the techniques and I have the knowledge, how can I now then form a habit around it? How can I make it part of my life? What’s going to work for you is different than what’s going to work for me. This is a very personal journey. Okay? So that’s the four step process. That’s it. That’s all there is to it. That’s the whole process of adding in an easy to adopt mind body process. Step one, insight and acceptance that this is important. Step two, your willingness to jump on the tortoise paced, slow train by embracing baby steps.
Karyn [00:38:35]:
That last step, number three, is your knowledge step. And then step number four is trying these techniques out, trying them out for yourself so you can begin to form a habit around them. All right, so I told you. I told you. You got this. It’s four easy peasy steps in this process, and I want you to be able to get started on your higher mindset pillar if that feels like a good fit for you. So all you’re missing at this point is a little bit of knowledge, and that’s step three. And some of my best practice tips on how to make this your own.
Karyn [00:39:14]:
That’s step four.
Karyn [00:39:16]:
Hey there, it’s Karen popping into the episode. I want to thank you so much for tuning into the cheeky podcast for moms with IBD today. You know, the great information that we’re dishing out on this pod is exactly the same type of conversation I get to have with my clients every day. And if you’re ready to take your IBD healing journey to the next level and move into being the mom you always dreamed you’d be, then hop on over to karenhaley.com consult and book your free IBD consultation with me today. Remember, my mom had to be a little bit different and spell my name with a y. So that’s karymhaley.com consult. Now, on our call, we will dive into what you’re struggling with most right now and make a plan for how we can work together to help you achieve your big, bold, beautiful, life transforming goals. No more sitting on the sidelines waiting for that miracle cure to magically happen.
Karyn [00:40:19]:
You’ve got what it takes to do this, mama. You just need a little nudge in the right direction and I’ve got your back. Karenhaley.com consult and now back to the show.
Karyn [00:40:33]:
All right, so let’s back it up and let’s go back to step three so that you really have that knowledge base. Step three knowledge about your breath work options. Now, if you were to Google breath work, maybe you already have googled it. You might have noticed that there’s a lot of information out there. There is so much information that it actually ends up confusing you rather than giving you clarity. And that’s why when it comes to breath work knowledge, I’ve simplified the process for you. I’ve done the research and I’ve compiled for you the best, top five best breath work practices when gut healing is your goal. No need for you to figure this out on your own.
Karyn [00:41:20]:
I’ve got your back when you are ready for step three, that knowledge step, go ahead and check out my hot off the press resource. It’s called breathwork 101. Breathwork 101. It is packed with everything you need to know about getting started with your breath work practice. If you’re new to breath work, if you want to embrace the slow and steady tortoise mantra, if you’re looking for the low hanging fruit of the mind body medicine world, this is the resource for you. It’s all yours. It’s made with love, and all you have to do to get it is go to karenhaley.com breathwork. This is completely free.
Karyn [00:42:05]:
It’s a completely free resource and it’s waiting for you. It’s got everything that you need to get started with this highly effective mind body practice. It’s got breath work. It’s got a breath work q and a section to get your most pressing questions answered. It’s got five different scientifically proven for the GI tract breath work techniques that you can try out. Plus, it also has practical tips. It has a practical tips section so that you can get yourself set up for that. Step number four, the habit forming step.
Karyn [00:42:41]:
It’s the next best thing to me. Taking you by the hand and leading you through the breath work exercises together. Now you’re absolutely going to get some great practical tips to help you take breath work into your heart and make it your own with this resource. But I also wanted to give you a few more tips before we part today. It’s not a cheeky podcast solo episode without my do it like a mom section. So let’s close out today with a few food for thought tips to do breath work like the badass ibd mama I know you are. Okay, here’s the first tip. It’s okay to multitask conscious breathing.
Karyn [00:43:28]:
It’s okay. It’s okay to multitask this. Let’s face it, as moms, we are multitaskers. Combining deep breathing with daily tasks is the only way to go. So you can combine it with tasks like doing the dishes or showering. You could do it during your bedtime routine. You could even do it during your bedtime routine with your littles. With deep breathing, nobody even knows you’re doing it.
Karyn [00:43:52]:
All right, tip number two. Start small. Be the tortoise. We’ve talked about this already, so short five minute sessions are really all you need. That’s all you need to make a difference. That’s a great place to start so you can sneak it in early in the morning. You could sneak it in before the kids wake up, during nap times, or maybe right before your bedtime. Whatever works for you.
Karyn [00:44:16]:
And of course, there are apps to help you with this on your phone, like insight timer. That’s my favorite. And that helps make this super easy for you to get started. Okay, tip number three. It’s a life skill your kids need, too. When you’re a mom, everything you do involves the kiddos, right? Include them in your mind body groove. Teach them breath work now, and you will be setting them up for mental health success success throughout their lifetime. Enough said on that.
Karyn [00:44:51]:
It’s just really important. Okay, tip number four, tech isn’t your enemy with this. It’s not your enemy. It’s actually a plus. I mentioned insight timer before, but there are so many mindfulness apps that encourage you and celebrate your breath work success. And those are things like the app headspace. Breathwork is another one, and in case you are searching for that one, it’s breathwork with no o. So the word work, no o, just w r k.
Karyn [00:45:25]:
Just in case you’re searching for that one. But find the one. The app that helps to motivate you. Trust me, there’s an app out there that’s going to help you make this new technique your favorite new habit. So don’t be afraid of technology. It will actually enhance your experience. And then number five, when you’re feeling stuck, when you’re feeling stuck, or you’re feeling like you can’t get motivated with this, connect with others. There’s always strength in numbers.
Karyn [00:45:55]:
We know that, don’t we? Whether it’s an online community or a local yoga studio that has breath work classes, connecting with others on a similar path, it can be incredibly motivating. Knowing that you’re not alone on this journey is all the motivation that you need to keep you going, to keep you moving, to keep you accountable. Okay, so those are my five. Get started. Do it like a mom. Tips for breath work there’s more tips and tricks to make this new skill work for you, and it’s waiting for you in my free resource, breathwork 101. So don’t forget to grab that one as soon as we hop off of today’s episode. It is your roadmap to steps three and four in this whole mind body medicine pillar of healing.
Karyn [00:46:52]:
It’s got your best breath work techniques. They’re all laid out for you, and it’s even got more tips and tricks to help make sure that you can make this your own and you can make this a vital and essential pillar of healing. You can make it a lifelong habit that you’ll not only do, but you’ll learn to cherish. Cherish is a tool that you can use anytime, anywhere. Now that’s probably my favorite, favorite thing I have to say about breath work. With most of the techniques that I’ve outlined for you in my resource, no one even knows that you’re doing them. So consciously breathe and get that vagus nerve stimulated while you’re doing the dishes, cooking dinner, driving the car, taking a shower, when you need to calm down after, maybe your coworker says one more annoying thing that you can’t tell take. Like I said earlier, breath work is the gift that keeps on giving.
Karyn [00:47:53]:
It can’t cure your IBD overnight, but when used in conjunction with other IBD healing pillars, it will help you move the needle, the healing needle, in the right direction. This is important. This is so important, mom. And like I said earlier on, this is an important episode don’t skip this pillar. Don’t skip this pillar of healing. Take it from me, I skipped it and things of course went haywire down the line. I’ve seen this over and over. This is not optional.
Karyn [00:48:25]:
It’s mandatory if you want to find true and lasting healing and use breath work as a jumping off point to other mind body techniques like meditation, mantras, therapy, spending time in nature. Remember, this is just your first step. This is your first step my friend. From here, the sky is the limit. There’s so many other techniques out there. You’ve got this. I’m by your side. But please reach out if I can help you on this pillar path.
Karyn [00:48:58]:
If you’re feeling any resistance about it, I’m here for you. Dm me on instagram. I am theibd health coach. That’s my handle. Heibd health coach lastly, one more time, I want to tell you how to get that free resource, Breathwork 101. It’s at karenhaley.com breathwork. Karenhaly.com breathwork and remember, my mom had to be a little different and spell my name with a y. So it’s karynhale yddez.com breathwork.
Karyn [00:49:33]:
All right, whether you get the resource, you dm me. Let me know how it goes for you. I can’t wait to chat with you until we meet again. I’m wishing you much gut love, much happiness, and lots of deep breaths. Always chat soon.
Karyn [00:49:57]:
If this podcast is meaningful for you, if it’s been helpful in your IBD mom life, I’d love it if you.
Karyn [00:50:03]:
Would do a couple things.
Karyn [00:50:04]:
First, follow the pod. You’ll never miss an episode. And those moms who are searching for podcasts about Crohn’s and colitis, they’ll find us easier. There’s probably a plus sign or a follow sign where you’re listening in right now. It’s at the top of your screen. Go ahead and give that a try tab and then also give the Tiki podcast a five star rating and review and share it with your friends who are also struggling with IBD. The more we are open about talking about our illness and bringing awareness around it, the more we’re able to connect and build a safe community around each other. I love being in community with you and I appreciate you, my friend.
Karyn [00:50:47]:
One last thing before we wrap up today. You know, I think you’re a rock star for taking time out of your busy life to listen in and invest in your healing. It is capital h huge. And the reason I know how huge this is for you is because I am right there with you in all of this, working my wheel of wellness, keeping my crohn’s at bay. It’s something that I invest in every day and I’d love it if we could continue our gut healing journey together. If you’re like me and you’re ready to soak up even more amazing gut healing information, it’s time to join the gut love community@karenheathy.com. community the GLC is my free and fabulous space dedicated to dishing out even more IBD resources, recipes, healing hacks, lots of bts secrets on how I manage my life with IBD, all wrapped up in a weekly newsletter to help you keep your momentum going strong. This IBD dish is gut healing insights that I only share within our tight knit community.
Karyn [00:51:51]:
Basically, it’s your one stop shop for a more diversified approach to true and lasting gut healing. Amen to that my friend. Let’s walk this gut healing journey together. Join me in the glc@karenhaley.com. community that’s karynhaley.com community. I can’t wait to meet you.
In this week’s episode of The Cheeky Podcast for Moms with IBD, we’re diving deep into the often-overlooked connection between mental health and physical healing. Our guest, Dr. Andrea Lein, is a distinguished clinical psychologist with over 25 years of experience and a leading authority in the field of positive psychology. Dr. Andrea has dedicated her career to empowering high-achieving women (we know all of us IBD mamas fit into this category; ) to thrive by embracing holistic well-being, and today, she shares her invaluable insights with us.
Join us as we explore the critical differences between toxic positivity and true positive psychology, and how insight and patience with ourselves can change the way we approach our mental and physical health. Dr. Andrea sheds light on the impact of perfectionism, overachievement, stress, and anxiety on our overall well-being, and she offers practical advice on navigating the complex terrain of therapy versus coaching.
This episode is packed with powerful insights into how advocate for ourselves in simple, practical ways, and how to choose self-compassion over self-criticism, and ultimately, live a flourishing life—despite the challenges we all face living with IBD. Dr. Andrea’s personal story of overcoming her own health struggles through will inspire you to take a closer look at how you care for yourself and your family.
Tune in As We Talk About:
✅ [00:04:27] The key difference between toxic positivity and positive psychology.
✅ [00:16:17] How perfectionism, anxiety, and overachievement can lead to physical health challenges.
✅ [00:24:27] The blurred lines between therapy and coaching, and how to choose what’s right for you.
✅ [00:33:14] Why moms often wait until a crisis to seek help and how to break this pattern.
✅ [00:42:40] The connection between mental health struggles and physical ailments, and practical steps to break the cycle.
✅ [00:54:17] Dr. Andrea’s personal story of healing through self-compassion and how she embraced the power of saying “no.”
Well, hey there, dear one. How you doing today? Whether you are tuning in while you’re driving, that’s my personal favorite for listening to podcasts. Or maybe you’re squeezing in some much needed me time or multitasking like the super mom I know that you are. I just want to tell you I’m glad that you’re here, especially for today, because I’ve got a treat for you. It’s an episode that dives deep into the world of mental health, positive psychology, and what it truly means to care for ourselves as moms. With IBD, that’s a topic that’s near and dear to my heart. How do we take care of ourselves along with this chronic illness by our side? And so we all know that living with Crohn’s or colitis, it can be quite a rollercoaster. Lots of ups and downs, not just for our bodies, but for our minds as well.
Karyn [00:00:54]:
And I know I’ve mentioned this before, but it bears repeating. In the 14 years that I’ve been doing this work, I have never met an IBD gal who didn’t deal with things like stress, perfectionism, overachievement and anxiety. On some level, it often goes hand in hand with managing our illness. But what if there was a way to approach mental health that didn’t focus on the negative, but it celebrated some of the positives? And that’s exactly what we are exploring today with my guest, doctor Andrea line. Now trust me, this isn’t about wishful thinking. You know, the kind of wishful thinking that comes when you say, let me just click my heels together three times and I’m just going to wish for a better life. Oh no, that’s not what we’re talking about. This is about embracing the whole enchilada of life, the good and the bad.
Karyn [00:01:53]:
Now let me just tell you a little bit about Doctor Andrea. She’s a clinical psychologist with over 25 years experience and she’s a leading authority in the topic of positive psychology. It’s a field that looks at the factors that help us live our best lives from a scientific perspective. She’s spent her career empowering high achieving women thrive, and today she is sharing her wisdom with us. In our conversation, Doctor Andrea and I, we talk about the critical difference between toxic positivity and true positive psychology. We dive into the ways perfectionism, overachievement, anxiety and stress can wreak havoc on both our mental and physical health. That’s something that hits home for so many of us with IBD. But that’s not all.
Karyn [00:02:48]:
Doctor Andrea also helps us navigate the often confusing landscape of therapy versus coaching. How often have you thought about, well, which one should I go for? And she’s going to offer many insights into that, into which might be better suited for you depending on where you’re at in your journey. And if you’ve ever felt like you need to be in a full blown crisis before seeking help, raise your hand if you can relate to that. And I’m over here raising my hand. Doctor Andrea’s wisdom on that. She has advice for us on why moms should seek help before hitting rock bottom, and her advice is stellar. It’s game changing. So you have to listen for that.
Karyn [00:03:33]:
I know that this conversation, it’s going to deeply resonate with you. I just can’t wait. I can’t wait for you to hear Doctor Andrea’s story, too. She talks about that. She has her own personal story, her own struggles with mental health that led to physical ailments and then how she ultimately found a path to healing. And she did it through self compassion and advocacy. Those are two topics that we all need reminders about to make them work for us. I know I do.
Karyn [00:04:03]:
This is such an important episode for all of us moms with IBD. So settle in, join me for a cup of tea, and get ready for a powerful conversation. This is a cant miss episode. Let’s dive in with Doctor Andrea line.
Karyn [00:04:27]:
Hey there, mama.
Karyn [00:04:28]:
Welcome to season two of the Cheeky podcast for Moms with IBD. I’m Karen Haley, functional IBD nutrition and wellness coach and Crone’s warrior. This podcast is all about us moms because our IBD plays by different rules. Season two is juicy, full of unconventional wisdom, real talk, new ways to tackle.
Karyn [00:04:49]:
Our illness, and a whole lot of community empowerment.
Karyn [00:04:53]:
And all of us advocating the hell.
Karyn [00:04:55]:
Out of our illness.
Karyn [00:04:56]:
We’re in this together and I’m here to help you find healing on your terms.
Karyn [00:05:01]:
Let’s do this. Doctor Andrea, welcome to the show. I’m so happy to have you with us.
Dr. Andrea Lein [00:05:12]:
I’m so excited to be here with you guys.
Karyn [00:05:15]:
Well, I just listed your bio, and as you already know, there’s a lot of letters, there’s a lot of credentials after it, and they’re really impressive, by the way. And so we know you are very knowledgeable, you’re very educated. But I thought that we would just start with what do you do with all that amazing knowledge? What do you do in your practice?
Dr. Andrea Lein [00:05:34]:
Well, currently, thank you, by the way, I like to say there are a lot of letters there but I am not all the letters after my name. I’m just a normal, regular person who, to my husband’s chagrin, stayed in school for a very long time. So finally out. And I used to work with families. The bulk of my career earlier on was working with very gifted, high achieving families who had children who were struggling in some way and helping their parents. And so I do still do a little bit of that, working primarily with the parents these days, but through my own journey over the last, I’d say about five years, and we’ll probably talk a little bit more about that later on. I have really wanted to shift my practice and focus more to taking what I. What I love and am passionate about in terms of positive psychology, which is sort of like the opposite end of clinical psychology, which is what my PhD is in.
Dr. Andrea Lein [00:06:36]:
But I started the field of positive psychology, was birthed literally right as I was starting my clinical psych program. And so I was very excited, and it wasn’t really much of a field at all because it was literally just being born in the early two thousands. But I have integrated that into my work my entire career. So now I’m passionate about sort of integrating both the understanding of mental health issues with the science behind positive psychology, which is really just the science of human flourishing. And what are the circumstances, what are the factors that enable humans to live their best life from a scientific standpoint? Because a lot of those things might sound intuitive to us or we may have learned them in other places in our life growing up, maybe our parents told us, be grateful for what you have. And now I think it’s starting to seep into more of the mainstream. So I really love taking that and teaching and helping people use that to improve different parts of their life, whether it’s work life, family life, those sorts of things.
Karyn [00:07:49]:
Yeah, I agree with you. I think it is definitely becoming more mainstream, this idea of positive psychology. Right. It’s become so mainstream that it’s very now pop. It is in so many different places.
Dr. Andrea Lein [00:08:01]:
Which is interesting to see. Yeah, it is very interesting, as someone who’s been in the field, but even mental health as a general topic of conversation has become much more mainstream than when most of us in this field, even ten years ago. I think with social media, with a new generation coming up and wanting to talk about these things, it’s a freedom that I don’t think I ever predicted to experience in my career as a psychologist. But it’s great. I love it.
Karyn [00:08:32]:
Yeah. So you see only positives. I find that interesting. I have children that are adults, two adults, and then I have a teenager, and it’s just so amazing to me how they. Their friends, social media, everybody around that generation, they’re so comfortable. I have anxiety. I have ADHD. I have even, like, borderline, like.
Karyn [00:08:52]:
I mean, I have a mental health background as well. My master’s is in counseling. And so, I mean, those kinds of things, like personality disorders, people are now like, yeah, me, I shout it from the rooftops. Isn’t that interesting? It’s so different from our youth.
Dr. Andrea Lein [00:09:05]:
It’s very different. I mean, because when we were. I’ll just speak for myself. When I was in school, as a teenager, in high school, I don’t think I had ever heard of something like a personality disorder. It wasn’t until I got into my training, really, that I started to even understand what that was. So there’s just. Because the DSM was like a book that only clinicians had. There was no way to Google that, really, and find it.
Dr. Andrea Lein [00:09:33]:
It wasn’t at our fingertips like it is for everyone these days. And it’s not just for mental illness. It’s with physical illnesses. Right, too. And so one of the downsides of that, and I have a daughter who’s in her mid twenties, so she falls into that category, too, where she will send me TikToks about this or that. And she’s like, mom, do you think I have this? And I’m like, honey, just because you heard it on TikTok does not make it true. I think there is. On the one hand, I love that there is so much more conversation around these things, and it doesn’t have to be hush hush.
Dr. Andrea Lein [00:10:07]:
On the other hand, I still think there is discernment that needs to happen, and I feel very passionate also about individuals, but particularly young people, not identifying with a list of disorders. It’s okay if it helps them navigate life, certainly it’s great if it’s helpful, but sometimes, and I’ve worked with a lot of young people earlier in my career, if it starts to become their identity, it’s hard to break out from that.
Karyn [00:10:39]:
Yeah. Right. Yeah, absolutely. So, yeah, you’re right.
Dr. Andrea Lein [00:10:41]:
So there’s a downside. Yeah.
Karyn [00:10:43]:
Yes. And I think sometimes things have to. The pendulum has to swing way to the other side for it to then come back to balance. And so I think that will happen, like what you’re talking about, it’s going to come back to balance. But I want to kind of dig into this idea of positive psychology, and especially as opposed to toxic positivity and just kind of think about, I know you said that you started into this field a long time before it was really what I would call in vogue. So I’m just kind of curious what brought that, but, you know, what brought you to that? Was it something in childhood, or did you just start school and say, wow, I’m just really passionate about this? How did you come to want to emphasize this part of psychology?
Dr. Andrea Lein [00:11:29]:
That’s a great question. I don’t know if I’ve even really thought about that. I pursued clinical psychology because, honestly, I wanted to help people who were struggling. And what I knew at that point was that meant I needed to get my PhD in clinical psychology. Really. I mean, that was the basic thought behind it. There are other paths I could have taken, but that was the path that I took. And once I started, I remember reading the first.
Dr. Andrea Lein [00:12:02]:
It was sort of Martin Seligman, who was the psychologist, who really, I think, coined the term in the field and sort of, you know, helped birth that field. He was the president of APA at the time, and I remember an article that he wrote in the APA. I think it was 2000 or 2001, but I just happened to come across it because I was a graduate student. I was just starting in psychology. It was APA, you know, so you’re reading all of the journals, and he cast this vision for a new field, and there was just something in me that intuitively thought, this makes a lot of sense. It’s one thing that the field of psychology had focused on understanding mental illness, and we needed to do that in order to help people who were struggling. But as a field, it was like we had forgotten. Well, what about on the other side? What about the positive side of humanity? How do we even begin to think about studying that? So no one had actually really studied it, at least in the frame of positive psychology.
Dr. Andrea Lein [00:13:09]:
There were certainly other counseling models and humanistic psychology. It’s not as if no one had ever talked about those concepts before, but the field of psychology wanted to study it. How do we study happiness? How do we study? I remember one of my professors at Uva, who’s my favorite, Jonathan Haidt. I took a class with him, and he studied the psychology of moral emotions. It was fascinating to me. It was fascinating to me. And so I just. I don’t know, it was just something in me that was really drawn to that.
Dr. Andrea Lein [00:13:45]:
And just to clarify, you know, when I. When I. I think it’s important, even though it’s coined positive psychology. So it’s like, oh, everything’s positive. Everything’s positive. Certainly it can go to the extreme when someone takes that as if that is the path. But really positive psychologists do not deny it’s not healthy to deny human pain. It’s just that in order to balance all of the focus on the negative, there was needing a place for science to show us, well, what contributes to the positive.
Dr. Andrea Lein [00:14:20]:
And then how do we look at a person in the wholeness of humanity who suffers, who has pain, who has times and seasons of grief and depression and anxiety and all of the things, but also there are moments of happiness and joy and gratitude and serenity, and how do we just speak to all of that for a person? And in my clinical practice, it was important to me not just to do quote unquote, clinical, like traditional therapy, like addressing just the problem, because I think like holistic doctors, and I mean like holistic functional medicine doctors or integrative doctors who are treating the physical body. This concept of when we create environments of health that support health, then healthy the body can thrive within that versus just localizing and focusing on the diseased part of the body. Right. We just. We’re looking holistically. And I take the same idea for mental health. Rather than just focusing on the anxiety or focusing on the depressive symptoms, it’s how do you create a life where mental health springs forth? It just springs forth, and over time, it sort of pushes out the other stuff. If that makes sense, that makes it much sense.
Dr. Andrea Lein [00:15:52]:
That’s the way I like to think about it.
Karyn [00:15:56]:
I love what you’re saying because like I mentioned that word, toxic positivity a few minutes ago, it doesn’t focus on, oh, you know, if you’re down, you just need to. Positive, positive, positive. Right. It’s how can we crowd out, which is kind of a term we use in nutrition as well as food, but like, how can we.
Dr. Andrea Lein [00:16:17]:
It’s a similar concept. Yeah.
Karyn [00:16:18]:
So that the positive can rise. We’re not going to ignore the negative. We’re going to deal with the negative so that the positive can be the greater emotion that you feel. It kind of makes me think about. So on the surface, it might seem like the work that you do and the work that I do is so different because I work with moms who have IBD, Crohn’s disease and ulcerative colitis. And in my coaching practice, I tend to see this kind of thing all the time, which is why I wanted to have you on. So trying to figure out, you know, how we can work through some of those negatives. And I also work with.
Karyn [00:16:57]:
I know something else you have worked with in your career is high achieving women. And that’s something that I also find. It’s weird. I’ve been doing this since 2010, but I find that people with Crohn’s and colitis, they’re also high achieving women perfectionists, trying to be the best mom, the best worker, the best spouse, you know, just trying to do all the things. And so for a long time, I struggled with how to bring the positive in when there’s so much negative without it being the toxic side of that. But they really do struggle with, you know, because they’re so high achieving, because they put so much pressure on themselves. They do struggle with stress. They do struggle with anxiety, depression and all of that.
Karyn [00:17:44]:
And so I guess my question is, like, in terms of the physical realm, I know you work with the mental health realm, but, you know, what kind of advice do you have for bringing in that positivity and bringing in this new way of thinking when their health concerns are all encompassing, this high achieving, perfectionistic, this anxiety, stress is all encompassing. So, yeah, how do you go about that?
Dr. Andrea Lein [00:18:10]:
So I will answer that in a moment. But the first image that comes to mind, and we’re talking about the body, it’s like if someone has a broken leg, right, or some other very acute issue, you can’t ignore the broken leg. You can’t just say, well, just walk on it. Just keep walking on it. Right. You have to go through a healing process. But at the same time, if you’re working with what I would call a more enlightened doctor, they’re not going to ignore the other parts of your. Of what can help nourish and strengthen the body.
Dr. Andrea Lein [00:18:50]:
Like, so, make sure you’re eating really nutritious foods that are going to help strengthen you from the inside out and help with the healing in your leg. Make sure you’re doing some kind of movement or, or other things. Right. It’s looking. Maybe there’s supplements to take to support the body as a whole while also doing whatever you need to do with the broken leg to get it to heal and then, you know, do physical therapy or whatever you need to do. So it’s, it’s both and not either or. So I think when working with someone who is struggling with depression, perfectionism, anxiety, stress, all, all the stuff. And I didn’t mention, but my expertise, in addition to getting the PhD in clinical psychology, was really understanding the psychological, social and emotional development of gifted people who tend to be the ones who are high achieving women right.
Dr. Andrea Lein [00:19:47]:
Particularly. And so there are some specifics there that just make. It’s just important to understand. It’s just a part of the self awareness of someone. I would say that even as a coach, when it’s not ignoring that they’re struggling with depression or anxiety or perfectionism, and there’s a place for. Sometimes I work with people and they might, even if I’m not doing, quote unquote, because I do mostly coaching these days. But if I’m not doing sort of traditional therapy, for example, someone might need, and I will tell them this, there might be some trauma, fully healed, right? This is like the broken leg. So you can do the coaching, you can do, you can.
Dr. Andrea Lein [00:20:33]:
We can be working on some other areas that are going to support mental health, support well being, support the flourishing. But there might still be some space and time that needs to be devoted to really getting to that root cause, which may be something from their childhood that hasn’t really been fully resolved, but sometimes, so having said that, that could be true. And then sometimes they don’t necessarily need that. So sometimes I think people get stuck in, I have to be in therapy, and I need to be in therapy for before I can start shifting my gaze over to these other areas. And because I’ve done both therapy and coaching, it’s not like always clear cut. But I would say sometimes people actually do much better. It sort of depends on the person, sort of depends on the situation where coaching is the right fit for them and it’s more forward thinking and it’s more future oriented and it is more action oriented and they may heal that way, honestly, without focusing so much on whatever the issue is, the acute issue. So again, someone has to sort of sort that out for themselves and with whoever they’re working with.
Dr. Andrea Lein [00:21:45]:
But I think that there’s like some blurry lines in between the coaching and the therapy sometimes.
Karyn [00:21:53]:
Are you, like many of us, with Crohn’s and colitis, turning to food to help heal your gut, but feeling overwhelmed by the myriad of gut healing diets out there, gluten free, dairy free, paleo SCD gaps. And that’s just naming a few. It can be so confusing, frustrating, and leave you feeling disheartened about which diet is the right fit for you. And trust me, I was there until I created the best tool to help me figure this out. Now, maybe you’ve tried a diet or two only to give up quickly because you couldn’t figure out what to eat, or maybe the plan was just too strict for you to follow here’s something you won’t hear from the so called food gurus. There isn’t one single diet that works for everyone. I don’t care which diet it is. And the best diet for you isn’t just about your symptoms.
Karyn [00:22:47]:
It’s also about your lifestyle and your personality. Why start a diet based solely on your IBD symptoms only to abandon it a week later because it doesn’t fit your life? If you’re ready to discover which gut healing diet is the perfect fit for you based on your unique needs and your current stage in life, then you need my ultimate IBD diet decoder quiz. Head over to karenhaley.com quiz to access this free resource. Remember, there is no one size fits all, best cut healing diet, but there is the one best diet for you. Find out what you’re meant to be eating to help put your IBD in its place. Got three minutes? That is all you need. Go to karenhaley.com quiz. That’s karynhaley.com quiz.
Karyn [00:23:42]:
Answer a few simple questions and get your personalized quiz results immediately. Now let’s get back to the show you brought up.
Karyn [00:23:50]:
I don’t even know where to go with this because you brought up so many things that my head is like, oh, I could go here, I could go there. But something that you just said really caught my attention about the difference between therapy and coaching. So I know that there, you know, most of the time when I work with somebody, here’s how I see it. You know, it’s like your broken leg analogy. They’re coming to me with inflammatory bowel disease, but there are so many offshoots of that that are impacting them both physical and mental. And so often we have that conversation where I don’t. I mean, even though I have a master’s in counseling, I don’t function as a therapist. I’m a coach.
Karyn [00:24:27]:
So we’ll have that conversation where I say, do you think that therapy might be beneficial for you? But it’s interesting that you’re talking about coaching versus therapy. So I just want to make sure I understand you correctly. If you feel like there is a clinical diagnosis, something that’s more acute, you can completely correct me if I’m wrong here. You might recommend therapy more, but if it’s more generalized or it’s a piece of a larger system, you might recommend. Just because I know people are listening and thinking, what path should I go down? You would recommend coaching. Do I understand that right?
Dr. Andrea Lein [00:25:05]:
Again, it’s so individualized. So this answer probably isn’t going to be that satisfying. I think when someone is acutely, very clearly acutely struggling with some kind of mental health issue, whether it’s depression, on the level of I cannot get out of bed, I cannot function, I’m having maybe suicidal thoughts, you know, on that level, coaching is not appropriate for that. For that. So I’m very clear in the work that I do today that if someone is struggling on that level, I may not be in the coaching frame, the person to see for that. And it does need that is a level of severity. So part of it is like the severity level, same thing with anxiety. I’ve had some people come to me that wanted to work with me recently and they might have, for example, like a social phobia or what we call agoraphobia, where they can’t leave the house, they can’t leave the house, they can’t get in the car, drive somewhere there.
Dr. Andrea Lein [00:26:12]:
And because I’m a clinical psychologist by training, I know there are some really great evidence based treatments that target that exact issue and are very effective. Coaching is for a different thing. Right. So there’s the part of the severity. Now there are some people, though, I’ve had even family members and friends come to me and say, I’m sort of want, I’m struggling with a little bit of this. Maybe it’s some insecurity, maybe it’s a little even, you know, some identity issues that could be dealt with in therapy, but they’re not, they’re not functioning in life. They’re functioning fine in life, right?
Karyn [00:26:55]:
Yeah.
Dr. Andrea Lein [00:26:55]:
I say to them, interview some therapists, interview some coaches, because the most important piece is, do you feel comfortable working with this person? Do you click? Because the relationship is really what’s most important. And we ask questions about the way they work and what they’re focused on and see what feels like the right fit for you. Because for that sort of in between place, like, I had a family member recently, I told her that. And she interviewed some therapist and met with them a couple times, interviewed a coach and she ended up loving the coach. And she said to me, I’m so glad I wouldn’t have even thought about working with a coach. I just thought I’d look for a therapist. But the coach, she said, was it was so much more for her and what she was dealing with, so much more effective. She was making progress.
Dr. Andrea Lein [00:27:46]:
And so she ended up kind of, you know, wrapping things up with the therapist and just working with the coach. So when you’re kind of in that in between place, and you’re functioning relatively okay. And again, everything’s individualized. So I don’t want anyone to take away from this and say, I don’t need therapy. If you feel like you want to work with a therapist and that’s the route you want to go, and you want to talk, talk about more things in the past and unravel some things, by all means. You don’t have to wait till things are really severe to go see a therapist because they can help you with that. But it’s just a little bit of, I think, for me, in my style, and after doing very intensive trauma work for most of my career, for me, this is part of my own self care at this stage of my life, I decided I wanted to focus on the coaching and the positive psychology piece of it. That was really more for me than anything else.
Dr. Andrea Lein [00:28:39]:
And I may go back to doing more traditional clinical work at some point, but at this stage, I’m happy. Yeah, I’m happy doing the coaching.
Karyn [00:28:46]:
You said a couple things there that really resonated with me, something that I always tell people, especially when I work with people, and I know that mental health is getting in the way of them living their best life, I’ll say, you know, have you tried therapy? And they’ll say, yes, and I hated it. It was terrible. The therapist was awful. And you said, interview. Whether it’s a coach, whether it’s a therapist, you. You have the power to interview them. I think that’s something that so many people, they just don’t. I don’t know.
Karyn [00:29:16]:
They don’t.
Dr. Andrea Lein [00:29:16]:
They don’t know.
Karyn [00:29:17]:
They don’t know that they can.
Dr. Andrea Lein [00:29:18]:
They don’t know.
Karyn [00:29:19]:
You can actually. You know what? You can actually interview your doctor, too.
Dr. Andrea Lein [00:29:22]:
Absolutely, I do.
Karyn [00:29:24]:
When I’m a doctor.
Dr. Andrea Lein [00:29:25]:
That’s right.
Karyn [00:29:26]:
You can interview your therapist. In fact, yes. You have that, you know, advocate for yourself. Be the one who’s in charge. They’re not in charge. You are in charge. They are a consultant, and they are very wise, but you’re in charge. So you didn’t like that therapy experience.
Karyn [00:29:42]:
That doesn’t mean that you don’t like therapy. That just means you didn’t like that person. So go interview a couple more people. I love that you are just saying, I am a therapist, and I give permission for people to do that.
Dr. Andrea Lein [00:29:55]:
I say it to every single person that comes to me saying they think they want to see a therapist or coach. I say this, I say, go and talk to if you can. Now I recognize we’re in a sort of mental health crisis. And the waiting list can be very long, depending on your insurance or where you are. So I understand sometimes that’s a privilege that we don’t have. But if you can, I say at least two people, because it’s like going into a coffee shop and sitting next to someone and chatting with a random stranger and saying, oh, I didn’t like that person, so I’m not going to make friends with anyone. I mean, that doesn’t make any sense because, you know, there are a lot of different kinds of people in the world, and not every therapist. Every therapist uses their own personality.
Dr. Andrea Lein [00:30:44]:
What makes them uniquely them, in the healing process, in the therapeutic process, whether that therapist is half asian like me. I mean, I’ve worked with a lot of clients who are asian or multiracial, and there’s something about working with me because they understand that even if it’s not even true, that they assume because I have a similar background, I might have a little more understanding, empathy. And sometimes that is, you may have a lived experience.
Karyn [00:31:16]:
Exactly.
Dr. Andrea Lein [00:31:16]:
Some people, if you’re a man, maybe you want a male therapist, or maybe for some reason you want a female. Right? So it’s just. Just don’t try it once and then say, oh, I hated it. I mean, you can say that, but just try again as much.
Karyn [00:31:32]:
Try again. That’s what I always say.
Dr. Andrea Lein [00:31:34]:
Try again.
Karyn [00:31:35]:
Because every therapist is so different. And I know for me, in my coaching practice, people will come to me because they know, unlike their doctor or somebody else, a nurse, and unlike another nutritionist that they’ve seen, I actually have walked that path. I have Crohn’s disease. So connecting with somebody who’s been there, done that, it’s so powerful in whatever it is, whether it’s therapy, a medical practitioner, a coach, whatever it is. And then I just wanted to mention one other thing. You said. You said you were talking about agoraphobia and how if you really cannot leave your house, there’s wonderful, clinically proven techniques that probably a therapist would be really helpful for. In my practice, a lot of times I see people who won’t leave their house because they don’t know where the nearest bathroom is.
Karyn [00:32:22]:
It’s not a true agoraphobia, right. But they don’t. They’re afraid to leave their house because they don’t know what’s going to happen. Now, that might be something because it’s more of a mindset shift. That might be something to see a coach for rather than a therapist, because it’s not a clinical diagnosis.
Dr. Andrea Lein [00:32:38]:
Exactly. Exactly.
Karyn [00:32:39]:
Yeah, yeah, yeah. Okay, I want to shift gears just a little bit here and hone in on moms, especially moms who are neglecting their physical and mental health, because I see this all the time, and I know I see you say, you know what I’m talking about. I know it seems like moms, especially women, yes. But moms especially, we have to be hospital bound. Right? It’s like we self sabotage until things are that bad. And so my question for you is, why? Why do we do this?
Dr. Andrea Lein [00:33:14]:
Why do we do that?
Karyn [00:33:15]:
Why?
Dr. Andrea Lein [00:33:16]:
And I’m smiling and nodding my head because I literally lived that life. I mean, it took a health crisis for me, which has been multiple years now, of me on my healing journey, not just for the physical, but for the underlying reasons that led me to that place, which was being a mom and not just being a mom and a high achieving mom and a perfectionistic mom. But I was also a single mom for most of my momming. And so it all did fall on me. It literally all did fall on me. But most moms, even if you have a partner, let’s just be real. And it’s. I mean, the stats show it, even though our, the men, and obviously there are moms who have partners who are women as well, so I’m not gendering it.
Dr. Andrea Lein [00:34:09]:
It’s just women tend to bear the burden, the mental burden. Even if you’re working full time, you’re still feeling like I’m the person that’s got to take care of the household. I’m the person who’s got to make sure the kids have their lunches and they’re to bed and they’re doing their homework and all the things. And again, even if you have a really supportive partner who is helping in some way with that, I think we are socially, we are socially brought up, and I think we’re also wired. Both.
Karyn [00:34:45]:
Good point.
Dr. Andrea Lein [00:34:45]:
To tend. We are wired. I mean, for the species to continue, moms needed to be particularly thoughtful and caring for offspring. Right. Or we would all probably die out because the men were out being warriors or fighting, you know, getting the food or whatever. Right, exactly. So from an evolutionary perspective, but I think from a cultural perspective, I think we all know and can think of, I was the oldest daughter of four, and there were just certain expectations clearly made of me and my family that was not true of my brothers. And it just, it’s just, it’s just the fact of the matter.
Karyn [00:35:34]:
Are you saying you’re the oldest and the only girl?
Dr. Andrea Lein [00:35:37]:
I have a. I have a sister who’s the baby of the family.
Karyn [00:35:40]:
Gotcha. So there’s two boys in the middle.
Dr. Andrea Lein [00:35:42]:
Two boys in the middle.
Karyn [00:35:43]:
Different expectations.
Dr. Andrea Lein [00:35:44]:
Different expectations. Different expectations. And I would say that it’s interesting because my sister and I are very close, even though we’re almost a decade apart and I grew up. You know, I would be curious with your audience and the perfectionistic moms, how many of them can identify with being the oldest, even if you’re not the oldest child, the oldest female child.
Karyn [00:36:09]:
Ooh. Right.
Dr. Andrea Lein [00:36:11]:
Because as an oldest female child, we and you, I see it in families around me all the time. And parents don’t mean to. There’s no bad intent in this, but I see it all the time, that the daughters are, like, being mommy’s helpers in all these different ways. And they want to be and they’re like, because they’re wired and they’re reinforced for that behavior where the boys maybe not so much, and maybe there’s always exceptions to the rule, but maybe not so much. So my sister, she did not grow up with this same feeling of responsibility, of perfectionism. Like, she and I have a lot in common, but those things are not, we do not share.
Karyn [00:36:57]:
Yeah. I grew up in the same household.
Dr. Andrea Lein [00:37:00]:
We grew up in the same household.
Karyn [00:37:01]:
Different experience. And the pressure that you felt, she did not feel.
Dr. Andrea Lein [00:37:05]:
That’s right.
Karyn [00:37:06]:
Yeah. Interesting.
Dr. Andrea Lein [00:37:07]:
So part of it is that I think it also happens. It definitely happens in schools. We’re just. The culture shapes us to be. I can. I’ll speak for myself. I was reinforced for being responsible, obedient, compliant, a happy little girl that wanted to help the teacher. Like, I ate it up.
Karyn [00:37:31]:
Right?
Dr. Andrea Lein [00:37:32]:
Give me that. This feels really, really good.
Karyn [00:37:35]:
That’s interesting. That’s interesting because we actually get praise for it and then we want to do it more.
Dr. Andrea Lein [00:37:42]:
It feels really good.
Karyn [00:37:44]:
Right?
Dr. Andrea Lein [00:37:44]:
We get praised. We get praised. And this is what I mean, there’s no one thought back then. Now, since then, we have some other research, right? Like Carol Dweck’s work and mindset. Like parents today, at least the parents who are aware of this more recent research are more thoughtful, I think, about how and when, but really how they praise their child.
Karyn [00:38:07]:
Right?
Dr. Andrea Lein [00:38:08]:
But back when I was young, someone said, you did a great job. Like, oh, you’re so pretty or you’re so smart, or you’re so this or that, and it just feels good. Right? I mean, of course it does.
Karyn [00:38:19]:
Of course you’re going to lean into it.
Dr. Andrea Lein [00:38:20]:
Of course you want to keep doing more of what feels good. So what I have said for myself and what I say now to all the women who carry this similar burden is I was just at a women’s leadership conference a few weeks ago, and it was a whole room full of women like this. We were talking about confidence, particularly, especially as compared to men. But I said, you know, instead of beating ourselves up for struggling with perfectionism or struggling with fill in the blank, all of these things, we beat ourselves up. It’s just another level of punishment rather than let’s have some self compassion. We didn’t choose the path, the environments in which we were raised and were shaped. We were shaped to be this way. And I’m not saying that to take the responsibility off of us to learn and do something new, but it was not helpful for me to notice my perfectionistic ways, to notice how I was striving and striving and striving and exhausting myself and putting everyone ahead of me and then wondering why I was burning out.
Dr. Andrea Lein [00:39:31]:
It didn’t help to heap on top of all of that judgment. It didn’t help. So it’s just saying, okay, I notice it. I struggle with these thoughts. I struggle with everything having to be a particular way, or I struggle with whether it’s the house being a certain way. Like I need to have a perfectly clean house. That for some people, I mean, I can relate with that for other people. It’s how I look and how my body looks, or my career and how I’m showing up every day at work, or all of the above, or how.
Karyn [00:40:02]:
Do I look to the outside world?
Dr. Andrea Lein [00:40:04]:
Right? How do I look to the outside world? How do my children look to the outside world? Everything extension of that.
Karyn [00:40:10]:
They’re an extension of me.
Dr. Andrea Lein [00:40:11]:
They’re an extension. So if they’re not looking a certain way, then what does that say about me?
Karyn [00:40:16]:
Exactly.
Dr. Andrea Lein [00:40:16]:
So the first step is we can notice that, and then right after that is a big, big heaping dose of self compassion. Because that is the only way we can then make movement towards sustainable change. Because if we try to change, whether it’s through coaching or therapy, if we start to try to change that from a place of, I’m so horrible for being this way. I mean, what’s wrong with me? Not everyone’s like this. What’s wrong with me? How come I’m like this? If we just try to change from that place, we’re already starting off in this. It’s just this negative. It’s a negativity, right? You might be able to make some progress from that place, but it’s not going to be sustainable, and it’s not going to come from a place of acceptance and love for yourself. And when I.
Dr. Andrea Lein [00:41:07]:
It is helpful for me. I used to do this even as a therapist, working with some challenging clients. Quite honestly, I would imagine them as little children, and I would imagine them in the environments, even if I didn’t fully know what that was. I would just imagine what kind of environment shaped them to have the kinds of challenges. So I do that for myself. What. I look at the environment, I know what the environment was, and I look at that and I say, okay, it shaped me to be this way. And, you know, I could feel a little emotional talking about it.
Dr. Andrea Lein [00:41:42]:
It’s okay. Like. And it served me well that. All that, like, getting the straight A’s. And I wouldn’t have gotten a PhD at the University of Virginia if I hadn’t gotten straight A’s, right. So I have compassion for that part of me that felt the need to do all of that. And now, at this stage of my life, thank goodness, I can have the maturity and wisdom to say, take a deep breath. You don’t have to keep doing that like that.
Dr. Andrea Lein [00:42:09]:
It’s okay. Yes, it’s okay. But that’s a process, and it doesn’t, you know, you think also the years it took to get to this place. So whether your listener right now is 25 or 33 or 48 or whatever the age is, it took decades to get your mind into this, these ruts, right? These ways, these patterns of thinking. And it’s not going to be, you know, a two month process to. Right.
Karyn [00:42:40]:
It took a long time to get here, and it’s going to take a long time to heal. And insight is that first step. But then comes the healing. And like you said, yeah, patience. And what I see happening with this in my practice is the whole mental side of it impacting the physical.
Dr. Andrea Lein [00:42:59]:
Yes.
Karyn [00:43:00]:
If you don’t deal with it at some point. Earlier on, you talked about trauma. And so sometimes there’s childhood trauma that isn’t dealt with the pressures that get put on women. Self inflicted sometimes. Sometimes societal. I was just reading this article. It was talking about this concept of. Of self silencing women.
Karyn [00:43:22]:
And that’s just what you were talking about. Women who are suppressing their thoughts, their emotions, suppressing anger, not able to say no, the gene that you can only be selfless, you cannot be selfish. Right. All of this. And it was talking about the link between the mental health and the physical side of this. In fact, I want to actually, I want to give you a quote from it, because I found this so interesting. So it’s talking about how the mental side of this leads to physical challenges. And it said that women are at a higher risk of insomnia, IB’s, migraines, long Covid, fibromyalgia, chronic fatigue, and women account for over 80% of all autoimmune disorders.
Karyn [00:44:03]:
And then on the mental health side of this, with this self silencing as well, it talks about how women experience depression, anxiety, PTSD at twice the rate of men.
Dr. Andrea Lein [00:44:16]:
Yes.
Karyn [00:44:17]:
Crazy, right? So, I mean, that’s a lot. And so when the physic, when the mental comes into the physical realm, and a lot of times, you know, it’s hard to know with IBD, is it the chicken or the egg? I don’t.
Dr. Andrea Lein [00:44:31]:
I think with a lot of these issues, I think, yes, it’s a lot of physical.
Karyn [00:44:34]:
It’s not just this one, but anything physical. You don’t know. And you know what? It really doesn’t matter, but it. At some point we have to figure out the mental to help the physical. So how do we begin to then break this cycle apart from just patience and insight? What are some more practical logistical steps that we can take so that we can then have a kind of a physical release from symptoms that are happening?
Dr. Andrea Lein [00:45:03]:
Right. Right. Well, I think, and this is going to be a very sort of. I’m going to make a big generalization or like a simplification, I should say, of how I see it when we grow up, whether it’s adverse childhood experiences or more serious trauma. I mean, adverse child experiences are traumatic, but, you know, there is stress in the home. All the things that we just talked about, even if you had a near perfect childhood home, if your parents were praising you and you got stuck in that loop and then you were a good girl in school and all of that stuff, there is pressure and stress, even if you. No one meant to put that on you, right? But we carried that through. So there is definitely a link, and we have more and more research, that mind body connection of the sustained stressors in childhood catching up with us over time and those autoimmune issues, chronic illness of all sorts.
Dr. Andrea Lein [00:46:03]:
And so if we think about that as just again, generally speaking, stress, stress in the body. One of the things, and again, I practice, but I preach, is what can we do in the body to create an atmosphere of peace for our minds. But it’s. But it starts in the body because our mind, it’s all in, I say your mind is, it lives there in your body.
Karyn [00:46:34]:
Right. So it’s not separate.
Dr. Andrea Lein [00:46:36]:
It’s not separate. And actually, if anyone’s watching the video of this, I’m putting my hands on my head. But truly, if you could see me, my hand on my gut, on my belly is where most of the neurochemicals and neurotransmitters that affect our mental health are created, 90, 90% of them. Right, so. Right. So especially with issues of digestion. Right, exactly. With gut health, it mindfulness, whether you want to call it mindfulness, I sometimes call it practicing presence.
Dr. Andrea Lein [00:47:15]:
It is important. And I had to start this. I started my own mindfulness practice. Honestly, it was probably in 2000, because I started learning dialectical behavior therapy and before that, which is very common now, but at the time was still a relatively new therapy. And in order to do DBT, we had to, as a team, practice it ourselves. So I was introduced to the concept of mindfulness and using meditation as one avenue of practicing mindfulness. But I started practicing mindfulness, and I was in my late twenties, and I’ve been teaching it ever since. And I practice it because the only way we can calm our nerve, I shouldn’t say the only way.
Dr. Andrea Lein [00:48:04]:
One of the ways to calm our nervous system is to be practicing that. But it’s. But exercise. I love doing long walks. I just did this morning. I did like a really beautiful, it was my bar class, but it was a little bit more, it was like a slower pace, you know, an alignment class. It was a more restorative and it was just, it’s just such a beautiful feeling when you can be in your body and it feels peaceful, like it’s your home. And so I think for anyone struggling with IBD or Crohn’s or.
Dr. Andrea Lein [00:48:37]:
Again, I’ve had my own health issues with chronic pain. For other issues, it can be hard when your body is like, giving you all these messages of, like, pay attention to me, pay attention to me. And so you do have to pay attention, but you have to sort of give it the piece it needs. So I think that’s one very practical piece is using different techniques to bring peace and calm to the body. That’s one thing. And then the other way we can do it from the mental realm. Sometimes you can do this in coaching, sometimes you can do it in therapy. And sometimes, quite honestly, if people are motivated enough, you can read a good book, you can listen to some podcasts, and you can practice it on your own.
Dr. Andrea Lein [00:49:19]:
But it’s just being, it’s like disciplining your own mind, right? Like, I was going to say, being the parent, being the parent of your, of your mind.
Karyn [00:49:29]:
Interesting.
Dr. Andrea Lein [00:49:29]:
Telling it when it’s misbehaving and telling it. It’s time to get back in line. Right. So oftentimes we like, just let our minds go wild.
Karyn [00:49:41]:
Oh, my gosh. Mind will do that. You just run wild with thoughts.
Dr. Andrea Lein [00:49:45]:
Totally.
Karyn [00:49:46]:
And read it in is so hard. I never thought about being a parent in my own mind.
Dr. Andrea Lein [00:49:50]:
If you had a child and you were in a public place or at a friend’s house and they were running around wild, most responsible parents would not allow that to continue happening. You would do something to rein that child in. Why? Because you hate your child? No, because you love your child and you know that by doing that, you’re protecting them. You’re helping with the atmosphere, you’re teaching your child regulation. So coping skills. It’s a responsible thing to parent your childhood. It’s a responsible thing for us to learn how to parent our minds. I put it that way especially for the moms listening because I think you can get it.
Dr. Andrea Lein [00:50:28]:
It’s like, no, no, no. And for so long in my life, I didn’t know that. I didn’t realize I hadn’t been parenting, disciplining my mind. And so it ran rampant and it drove me to places emotionally and mentally that were not good for me. Until I finally woke up one day and I was like, wait, why am I to, why am I letting my mind control the show? Like, this is ridiculous, I would never allow it somewhere else. So again, that takes practice. But there are ways. You just have to set the intention one, I’m not going to let my mind just do whatever it wants.
Dr. Andrea Lein [00:51:05]:
I’m going to rein it in. So when I start having those thoughts that are not helpful and that starts spiraling me down, I’m going to catch it. I’m going to catch it and say, uh uh, no, we’re not doing that. And there and then sometimes it’s distraction. Like, think about literally when you’re parenting, if you have a toddler, you’re not going to explain certain things to a toddler in the same way you might be able to for an eight year old, but you might use distraction. You might do a silly thing, right? It’s the same thing.
Karyn [00:51:37]:
I mean, we were arranging in our toddler brain.
Dr. Andrea Lein [00:51:39]:
Yes, if you have a toddler brain. I mean, sometimes with me, I’m like, oh, my gosh, I think my brain is like, in Toddler mode right now and I will just do something in that moment that will be distracting. I might turn on music that’s really upbeat, happy, maybe silly. Do something fun, you know, watch something funny. Get together with a friend. Makes me laugh. Like you might say, well, that, you know, that’s kind of weird. Like, you’re just distracting yourself.
Dr. Andrea Lein [00:52:04]:
It’s not. I’m not. What I’m not saying is, like, distract for your whole life. What I’m saying is you’re finding ways to rein your mind back in so that you, when it needs it, so you feel I have authority over my mind.
Karyn [00:52:23]:
Yes.
Karyn [00:52:23]:
I love that word you used, authority. Because the whole time you’re thinking, I’ve never thought of this before, ever, and I really need this. So I’m gonna do this technique on myself. But what I was thinking is, yes, you’re giving yourself authority.
Dr. Andrea Lein [00:52:35]:
Yes.
Karyn [00:52:36]:
Back to what we were talking about at the top of the podcast is about agency advocacy. Now you’re advocating for yourself in your own mind.
Dr. Andrea Lein [00:52:44]:
In your own mind. You can do it anytime.
Karyn [00:52:46]:
That’s brilliant.
Karyn [00:52:50]:
Thanks so much for tuning into the cheeky podcast for moms with IBD today. The great information we’re dishing out on this pod is exactly the same type of conversations I get to have with my clients every day. If you’re ready to take your IBD healing journey to the next level and move into being the mom you always dreamed you’d be, hop on over to karenhaley.com consult and book your free IBD consultation with me. Remember, my mom had to be a little bit different and spell my name with a y. So it’s karynhaley.com consult. On our call, we’ll dive into what you’re struggling with most right now and make a plan for how we can work together to help you achieve your biggest, bold, beautiful, life transforming goals. No more sitting on the sidelines waiting for that miracle cure to magically happen. You’ve got what it takes to do this right now, mama.
Karyn [00:53:46]:
You just need a little nudge in that right direction, and I’ve got your back. Karenhaley.com consult and now back to the show.
Dr. Andrea Lein [00:53:55]:
Yes, you can do it anytime.
Karyn [00:53:56]:
Doctor Andrea, you mentioned that you have been going through chronic illness, a surgery, pain, things like that. So you’re not just a clinician and a coach. You’re somebody who has walked this path. You have lived it yourself. Can you share with us some, you know, some news about your journey and what that was like and how you’ve been able to overcome?
Dr. Andrea Lein [00:54:17]:
Yeah, yeah. Just briefly, I’ll say. And also for your listeners just context. I came from a family, particularly with women who struggled severely with mental health issues. So when I was a teenager, I sort of just assumed as a teenager I struggled with severe depression, anxiety, I was suicidal. So that was sort of like the darkest time of my life. It gave birth to me. That was another reason why I went into this field, because I saw other people in my family struggle.
Dr. Andrea Lein [00:54:51]:
I started struggling and I thought, I have to figure this out. Like, it shouldn’t have to be like my destiny, right? Like, I don’t want this to be my destiny, but I had been sort of, I believe this idea that if it was in your family, it was like, genetic and therefore you were kind of doomed to a life of whatever, right? And so I went on this journey for myself. And I’m really happy to say that in terms of the mental health issues, I reached that really low part at that stage of my life. And it’s been like, not like a perfectly straight line, but, you know, generally up increasing mental health journey for me ever since. Mainly because I made the decision I’m not going to allow myself, I can’t allow myself to get back to that place that I was. And so even in hard seasons of my life, I parented my mind, if I’ll put it that way, in terms of the physical piece, I was diagnosed more than ten years ago now with fibroids and endometriosis and all of these other things that over the years just, you know, there was chronic pain, inflammation, endometriosis. Now they understand it as an autoimmune disease. So there you go.
Dr. Andrea Lein [00:56:05]:
It’s another, it’s just another expression of all of that stress and everything that I was going through growing up, if you want to think of it in that context again, there’s probably many variables, right? But in this health journey and what I always like to, the way I think of it now, when I first really had to deal and I had to leave my job, or I chose to leave my job rather, because it was a high stress job. It wasn’t, it just wasn’t. It wasn’t what I needed, right? Doing that trauma work. I was working in a residential setting my entire career, which high need clients. And I love the work. I loved working with the families that I did. It was so rewarding. I felt like it was my calling and my purpose and so it was hard for me to leave it, honestly.
Dr. Andrea Lein [00:56:58]:
But my health was breaking down. So it really got to a point where it felt like I had no choice. But what it was was I finally chose myself. I chose myself, which was a foreign concept. And so really, since then, I left my job in 2019. It was right before the pandemic, and I have been on a journey to really practice saying no, which was a new thing for me. Practice just practicing all the nos and coming to a place where I can be okay with myself even when I’m nothing, doing whatever it is in my mind that I think I’m supposed to be doing for everyone else, whatever that is, because we all, it’s different things for different people. But I had to just, I had to get rid of all of those narratives and ideas that just ultimately were not serving me.
Dr. Andrea Lein [00:57:55]:
And I had to double down on my health. I had to double down my physical health, my routines, my habits, my mental habits, all of it. It was just, this is time to be, quote unquote, selfish. But of course, the ripple effect through my family and my community has been nothing but positive. So I’m sure you say this all the time to your audience, right? It’s not actually selfish. It’s not selfish to take care of yourselves. We think it is, but it’s really the most beautiful, wonderful thing we can do.
Karyn [00:58:26]:
It’s a selfless act that you could actually do, really.
Dr. Andrea Lein [00:58:29]:
I have a daughter, and I. I want her to learn both from my life that led up to the medical diagnosis and learn from what my life has looked post, because as a young woman growing up and trying to figure out her own way and her priorities and how does she balance everything? I want her to see, like, there’s, you know, what it all looks like. She grew up with the mom who was pretty stressed out all the time. I was in graduate school. I was building my career. I was a single mom. And so I can have. And I do, you know, I can have some grief about that, but also self compassion because I was doing the very best I knew to do.
Dr. Andrea Lein [00:59:15]:
That’s right. Yeah. And so we do the best we.
Karyn [00:59:19]:
Can at every stage. We do the best we can at the time. And at some point in your life, it sounds like 2019 was that point for you. You started to say, you know what? That served me then, but doesn’t serve me anymore. You know, rather than beating yourself up, like, what, who was I? I was a terrible person and what did I do? And I ruined my daughter and I ruined my life.
Dr. Andrea Lein [00:59:44]:
Right.
Karyn [00:59:44]:
No. And it was just a waste of time. No, no. That served me then, and maybe even some positives came out of the darkness, and I’m going to use that information now to better my life and try and make it more in the life that I want to live. And how selfless is that?
Dr. Andrea Lein [01:00:03]:
Yeah. Right. And there’s different seasons of life, too, right? I mean, a season of having young children for any mom out there, right? Season of having young children versus seasons of elementary school children versus teenager versus. Now, my daughter’s been out of the house for almost a decade. It all changes. And so there’s also just a reminder, I think, for all of us, especially if we’re, I was going to say especially if we are also professional women. But even if you, even if your full time work is in the home, it’s still true that your season of life is going to shift and change as a mother. And so if you feel the pressure, like, oh, I want to do this and this and this and this, and I’m not doing it all, it’s like, well, well, maybe it’s not for now, it’s okay.
Karyn [01:00:50]:
Yeah.
Dr. Andrea Lein [01:00:50]:
Because the season will change. And if you wanted to write that book, or you wanted to start that business, or you wanted to do whatever, give yourself a break, like, there’s only so many hours in the day. So focus on your kids now. Focus on what’s right in front of you and, and let yourself know. Like, you can give yourself grace to do what you can now and, and not give up on the dream and hopes of other things that you want to do in your life for other seasons. And that’s exactly, I mean, I know again, at this stage of my life, in midlife, it’s like I have, there’s perspective and wisdom in that. But of course, in my twenties, I thought I have to do everything right now because it’s like the only time.
Karyn [01:01:30]:
To live that could be a whole other podcast. But that is so true that we put all that pressure on ourselves. There’s something that comes with age, this wisdom, this letting go. That’s such a beautiful thing that I think sometimes we can only come to with, you know, like a fine wine as we age.
Dr. Andrea Lein [01:01:48]:
It’s true. It’s.
Karyn [01:01:50]:
Yeah, it’s true.
Dr. Andrea Lein [01:01:51]:
Wow. And I. Andrea. Yes.
Karyn [01:01:53]:
Go ahead, please, go ahead.
Dr. Andrea Lein [01:01:54]:
I was just gonna say when going back sort of full circle to this idea in positive psychology of flourishing, human flourishing. Yeah, the flourishing, you know, even if we think about a plant, right, it’s. It’s the subtraction that often helps with a plant to flourish. It’s the pruning back. And so for me and even any of my clients I’m working with, it’s not just like oh, what do we need to add to your life to make it better? It’s, what do we need to let. It’s oftentimes, what do we need to let go of? What do we shed? What do we allow to be pruned from our lives, from our, our thinking patterns, from our habits? What do we let go so that we don’t have that weight and the burden and then we just naturally flourish. This is where the health just springs forth. It just.
Karyn [01:02:44]:
I love that because you don’t have to work at it, I think we’re told so often, add this in. Add that in. Right. Eat this food, do more exercise, have this type of practice in your life. I mean, we’re bombarded with it, but sometimes we actually need to take a look and take a step back and maybe remove. Right. Because that actually, you know, we can get feel mentally lighter.
Dr. Andrea Lein [01:03:08]:
It feels good. It feels good.
Karyn [01:03:10]:
Exactly. Such wisdom. I absolutely love it. I loved our conversation sometimes when, well, pretty much most of the time when we’re in a podcast and we’re talking about Crohn’s colitis, mental health, physical health, it can get really kind of dark and deep. So I kind of like to end on a light note if it’s okay with you. Yeah, I like to end on a little lightning round. That’s just kind of fun. Is that okay with you if we do that?
Dr. Andrea Lein [01:03:33]:
Sure.
Karyn [01:03:34]:
Sure.
Dr. Andrea Lein [01:03:34]:
I’ll do my best.
Karyn [01:03:36]:
Okay, here we go. I almost lost it. Okay, here we go. So these are really simple questions and you can just answer them quickly. So what’s your favorite go to? Healthy snack?
Dr. Andrea Lein [01:03:46]:
Ooh, my favorite. Well, I love smoothies, but that, I don’t know if that’s a quick snack.
Karyn [01:03:54]:
I also pretty quick. I love it.
Dr. Andrea Lein [01:03:56]:
Yeah, I’m a smoothie girl.
Karyn [01:03:58]:
Yeah, I love it for my audience because it’s really easy to digest and absorb. So smoothies are always a go to snack for me.
Dr. Andrea Lein [01:04:05]:
Yeah. Perfect for taking it on the go struggles.
Karyn [01:04:08]:
Perfect for somebody that’s trying to get nutrition in their life. Yes. Okay.
Dr. Andrea Lein [01:04:11]:
Yes.
Karyn [01:04:11]:
Name one supplement you can’t live without.
Dr. Andrea Lein [01:04:13]:
Magnesium or vitamin D. That’s a hard one. Both are important.
Karyn [01:04:19]:
You can go with both. I like it. All right, what is your favorite form of exercise?
Dr. Andrea Lein [01:04:25]:
You mentioned bar. I love bar. I do love bar. I do love bar. And I love walking, honestly. And part of my illness, you know, I couldn’t do high intensity, so I’m good with those things.
Karyn [01:04:37]:
Yeah, yeah, both of those. And I like that it’s, you know, some days you might feel up to a strenuous bar class. And sometimes it’s like, you know what? I’m just gonna take a walk. And that’s all good. It’s all a movement of plan.
Dr. Andrea Lein [01:04:47]:
It’s all good.
Karyn [01:04:47]:
Yeah.
Karyn [01:04:48]:
Okay. So what’s the one thing that we all get wrong about mental health?
Dr. Andrea Lein [01:04:52]:
I think that the idea that if you have a diagnosis, you are destined to have that diagnosis until you die, that’s good.
Karyn [01:05:06]:
Yes. Because so often people are, like, labeling themselves by their diagnosis instead of. It’s something I’m dealing with. This is me. And that the fact that they could actually get over it.
Dr. Andrea Lein [01:05:17]:
And if you don’t believe you can, you won’t pursue any way to try to.
Karyn [01:05:22]:
That’s right. In every aspect of life.
Dr. Andrea Lein [01:05:23]:
Right.
Karyn [01:05:24]:
If you don’t believe it, you can’t achieve it. Right.
Dr. Andrea Lein [01:05:27]:
Absolutely.
Karyn [01:05:27]:
Okay. Really a juicy question here. What are you binge watching right now?
Dr. Andrea Lein [01:05:33]:
Oh, I am not a binge watcher.
Karyn [01:05:36]:
Okay.
Dr. Andrea Lein [01:05:37]:
I’m not a binge watcher. Well, I actually just went to an arts conference this weekend, and I got four different books, all of which are good. There’s one that I just started called let there be art. And it’s basically about, you know, the. How creativity helps us heal, grow, process things. I just. I love the intersection of the arts and creativity with our well being. So that’s sort of.
Dr. Andrea Lein [01:06:05]:
I’m binging books on that topic right now.
Karyn [01:06:07]:
Yeah. Do you have, like, an art medium that you practice right now? I’m not really good art, but I love it. I just started getting into pouring. Have you seen. Do you know what I’m talking about?
Dr. Andrea Lein [01:06:17]:
No.
Karyn [01:06:17]:
It’s basically you just take a bunch of paint and you put it in a cup and you pour it on a canvas, and then you, like, rotate the canvas all around, and it makes this really cool design. Have you ever seen that?
Dr. Andrea Lein [01:06:28]:
No, but I love that. I love it.
Karyn [01:06:30]:
Look it up. YouTube. Tons of YouTube videos on it. And it’s so good for your mental health because it’s just satisfying.
Dr. Andrea Lein [01:06:36]:
Yes.
Karyn [01:06:38]:
Portrait.
Dr. Andrea Lein [01:06:39]:
That’s right. I.
Karyn [01:06:40]:
Can it just be free and it’s abstract.
Dr. Andrea Lein [01:06:42]:
That’s right.
Karyn [01:06:43]:
I like that. Whether it comes out or not.
Dr. Andrea Lein [01:06:45]:
Yes.
Karyn [01:06:45]:
Okay. Favorite travel destination?
Dr. Andrea Lein [01:06:47]:
I will say right now, my favorite travel destination is Hawaii, because not only is it beautiful, my daughter lives there. So I’m looking forward to my. My annual trip in May to go out there.
Karyn [01:07:00]:
Love it. I love Hawaii. My husband. I took our honeymoon in Hawaii.
Dr. Andrea Lein [01:07:04]:
Yes.
Karyn [01:07:05]:
Coffee or tea? And how do you take it?
Dr. Andrea Lein [01:07:07]:
Typically in the morning? Coffee. And I will put a little bit of, usually some kind of non dairy milk in there. But in the afternoon, I like a good, like, matcha green tea latte or something that I usually make at home. Yeah.
Karyn [01:07:21]:
Okay. What’s your favorite way to unwind after a long day?
Dr. Andrea Lein [01:07:24]:
I love reading and singing. I’m listening to music. Singing. Music is usually my. My creative outlet.
Karyn [01:07:32]:
Yeah.
Karyn [01:07:33]:
Okay. I love that. One last question. So this podcast is called the Cheeky podcast for Moms with IBD.
Dr. Andrea Lein [01:07:38]:
Such a great name.
Karyn [01:07:40]:
Have to be a little tongue in cheek with IBD. So to me, cheeky means being a little bit sassy, a little bit quirky, and a whole lot of badass. So how are you cheeky in your life?
Dr. Andrea Lein [01:07:51]:
Oh, cheeky. Oh, that is such a good question. I feel like I would love to have my husband answer this question because he probably does think I’m cheeky. I think sometimes not so much. Not really intentional. I think sometimes I can be like, I want to be provocative, but I’m a very respectful person. But I still try to find ways to push back sort of on the status quo, like mainstream, the mental health issues, things like that, where I’m like, we can think about things a little different.
Karyn [01:08:26]:
I relate to that with you because I’m always questioning, always. Does that really make sense?
Dr. Andrea Lein [01:08:31]:
Yeah.
Karyn [01:08:32]:
You know, is that really true with your daughter? Have you taught her that too? Because I’ve definitely taught my kids that as well.
Dr. Andrea Lein [01:08:37]:
Oh. Oh, yeah. She’s. She’s real cheeky.
Karyn [01:08:40]:
She’s real cheeky.
Dr. Andrea Lein [01:08:41]:
Yeah. Yeah.
Karyn [01:08:42]:
I love it. Doctor Andrea, thank you so much. This has been, this hour has flown by, and I really appreciate all your time and your insights and wisdom. Thank you.
Dr. Andrea Lein [01:08:52]:
It’s been a pleasure. Thank you for having me.
Karyn [01:08:54]:
Tell us, if people want to find out more about you, where’s the best place for them to go?
Dr. Andrea Lein [01:08:59]:
Yeah, they can visit my website. It’s just my name, Andrealine Lein. And they can also find me usually on Instagram. Doctor awesome.
Karyn [01:09:09]:
Thanks so much.
Dr. Andrea Lein [01:09:10]:
Thank you.
Karyn [01:09:19]:
If this podcast is meaningful for you, if it’s been helpful in your IBD.
Karyn [01:09:24]:
Mom life, I’d love it if you would do a couple things.
Karyn [01:09:27]:
First, follow the pod. You’ll never miss an episode.
Karyn [01:09:30]:
And those moms who are searching for podcasts about Crohn’s and colitis, they’ll find us easier. There’s probably a plus sign or a follow sign where you’re listening in right now. It’s at the top of your screen. Go ahead and give that a tap and then also give the cheeky podcast five star rating and review and share it with your friends who are also struggling with IBD. The more we are open about talking about our illness and bringing awareness around it, the more we’re able to connect and build a safe community around each other. I love being in community with you and I appreciate you, my friend. One last thing before we wrap up today. You know, think you’re a rock star for taking time out of your busy life to listen in and invest in your healing.
Karyn [01:10:19]:
It is capital h huge.
Karyn [01:10:21]:
And the reason I know how huge.
Karyn [01:10:22]:
This is for you is because I am right there with you in all.
Karyn [01:10:26]:
Of this, working my wheel of wellness.
Karyn [01:10:28]:
Keeping my crohn’s at bay.
Karyn [01:10:30]:
It’s something that I invest in every day and I’d love it if we could continue our gut healing journey together. If you’re like me and you’re ready to soak up even more amazing gut healing information, it’s time to join the gut love community@karenheathy.com. community the GLC is my free and fabulous space, dedicated to dishing out even more IBD resources, recipes, healing hacks, lots of BTS secrets on how I manage my life with IBD, all wrapped up.
Karyn [01:11:03]:
In a weekly newsletter to help you.
Karyn [01:11:05]:
Keep your momentum going strong.
Karyn [01:11:08]:
This IBd dish is gut healing insights.
Karyn [01:11:11]:
That I only share within our tight knit community. Basically, it’s your one stop shop for a more diversified approach to true and lasting gut healing. Amen to that, my friend. Let’s walk this gut healing journey together.
Karyn [01:11:26]:
Join me in the glc@karenhaley.com slash community that’s karynhaley.com community.
In this week’s episode of The Cheeky Podcast for Moms with IBD, we’re diving into the hotly debated topic of probiotics. With so much conflicting information in the media, it’s hard to know whether probiotics are a game-changer or just another overhyped supplement. As moms with IBD, we need tailored advice, not general population guidelines.
As I always say, IBD plays by different rules.
And it’s time for us to uncover the IBD rules of probiotics. This episode will help you discover the five compelling reasons why probiotics might be worth considering, despite the skepticism. I’m also breaking down the latest research, providing what to buy and how to buy it guidelines, and leaving you with mega actionable tips to help you make your best decision regarding probiotics for your individual health and healing needs.
Tune in As We Talk About:
✅ [07:34] The five things I know for sure when it comes to the use of probiotics in IBD.
✅ [11:33] The simple step-by-step probiotic breakdown: how to choose the right probiotic for your individual needs.
✅ [20:16] Everything you need to know to “do probiotics like a mom” whether you are just getting started or restarting a probiotic plan that’s gone awry
✅ [23:32] The best way to get your hands on my free and fabulous double probiotic resource guide Q and A and Probiotic Strain Guide
Well, hey there, dear one. How are you today? Depending on where you live in the world, your kids might be getting ready to head back to school. The summer, it always moves way too fast, doesn’t it? But here in Maryland, we have, at least my kid does, has a start for school after Labor Day, the day after Labor Day. So there’s a bit of a summer’s bounty left for us to enjoy. But I do feel it’s like it’s creeping up. I do feel it getting closer and closer. I do feel like we’re on the outskirts of getting the kids back to school. And so when that happens, that’s my signal, that’s my cue, that it’s time to turn the attention back to me.
Karyn [00:00:45]:
So I am now going to turn that on you. It’s time to turn the attention back to you. And when I say you, I mean capital YOU and I know, I know that focusing on your health and well being, it’s a really tall order when the kids around summer break, I totally get that because I’m there, too. But before you know it, they will be back in school. And when that happens, I want you armed with an arsenal, an arsenal of IBD busting information. And so that’s why today we’re talking about a game changing topic. We’re talking about probiotics. And so the big question here, the big question that I know is on so many people’s minds is, does it even matter? Do probiotics even matter? Do they do anything? Because there’s so much information out there that they don’t.
Karyn [00:01:47]:
And if you believe the stories in the pop health media, that’s what I like to call it. You know, pop culture, pop health. You might be tempted to skip a probiotic, you might skip this supplement. But I’ve got five compelling cutting edge of the zeitgeist reasons to put those blinders on, put earmuffs on to the anti-probiotic hype. The anti-probiotic hype, that’s all around you, because as I have said so many times in this season of the Cheeky podcast, IBD plays by different rules. So let’s get to the bottom of this probiotic debate, shall we? And let’s make sure that you have all the information you need to make the best decision for you, because that’s really what I want. I want you to make the best decision for you when it comes to how to incorporate probiotics into your life. Okay, let’s go ahead and dive in.
Karyn [00:02:59]:
Hey there, mama. Welcome to season two of the Cheeky podcast for moms with IBD. I’m Karen Haley, functional IBD nutrition and wellness coach and Crohn’s warrior. This podcast is all about us moms because our IBD plays by different rules. Season two is juicy, full of unconventional wisdom, real talk, new ways to tackle our illness, and a whole lot of community empowerment. And all of us advocating the hell out of our illness. We’re in this together. And I’m here to help you find healing on your terms.
Karyn [00:03:33]:
Let’s do this. So you might have heard that there is no benefit to probiotics, that they are a waste of money. But don’t ever forget that the general population advice, and I’m saying that in air quotes, the general population advice, it doesn’t always apply to us. So grab your tea, your favorite cup of tea. If you’re enjoying some solitude time, it’s a great time to sip some tea. If you’re doing chores, whatever you’re doing, I’m with you. Either way, I’m with you. But settle in and let’s just talk about why probiotics can be a game changer for those of us trying to bust that never ending Crohn’s or colitis flare.
Karyn [00:04:26]:
Now, I mentioned at the top that there’s five compelling reasons why we should go above and beyond to make sure that probiotics are part of our daily routine. When it comes to probiotics, here are the five things that I know for sure. Okay, so let’s start with number one. Research is on our side. Research is on our side. Probiotics can absolutely benefit those with IBD. Their research is clear. The chronic digestive challenge that we have, it creates what I call the perfect storm of three.
Karyn [00:05:03]:
The perfect storm of three. And that storm is inflammation, bacterial imbalance, and immune system disregulation. That’s the storm of three. And all of these areas are areas where probiotics can offer significant help. We’re not just dealing with a garden variety upset stomach that we can fix by eating whole foods. Our gut health challenges, they take digestive woes to a whole new level. And we need to keep that in mind when we’re thinking about probiotics. Okay.
Karyn [00:05:37]:
Reason number two, our sensitive digestive systems, they make us more prone to other digestive ailments, like food poisoning and stomach bugs, even the flu, you know, the real flu, probiotics, they can help us bounce back faster from ailments like these, and they can help prevent a major flare up from triggering when these kinds of events occur, because something like a food poisoning incident or getting a stomach bug, they can create an environment where a flare up can occur. But probiotics can help stave that off. I mean, I know this firsthand, so take my word for it on this one. I have been there, mama, and it really does help. Okay. Reason number three, we are so much more susceptible to gut comorbidities, those connected issues that go along with having IBD. I’m talking about things like Sibo, small intestinal bacterial overgrowth, CFO, small intestinal fungal overgrowth, as well as Candida, where these are the kind of conditions where there’s a majority disruption in the bacterial or the fungal balance in the body. And probiotics, they can be a powerful tool in managing conditions like these, these kinds of conditions that often lurk beneath the surface.
Karyn [00:07:06]:
And that’s because they mimic our IBD symptoms. So what happens so often is that we don’t even know that we have these types of challenges because the symptoms are so similar to Crohn’s, to colitis. So things like gas bloating, inconsistent bowel movements, abdominal pain, discomfort, they mimic what we think is going on with our crohn’s or our colitis, and so we don’t even know we have them. But probiotics can be the bridge between IBD and other intense GI conditions that we are so prone to getting ourselves. Okay, reason number four, the days of thinking that higher CFU counts, that’s those colony forming units. That’s how we measure probiotics. The days of thinking that higher CFU counts, as well as those multi strain. You know, with all of the strains, you know everything but the kitchen sink in there.
Karyn [00:08:06]:
Those days are behind us. I do know that for sure. Thanks to advances in microbiome research, now we can select specific probiotic strains tailored to our individual, unique IBD needs. So this personalized approach can make a world of difference in managing our individual symptoms effectively. So that’s cool. And then lastly, last reason is, reason number five, why probiotics should be on board. What I know for sure about probiotics is that the goal of using probiotic supplements with specific intention, like I’ve been talking about using it intentionally, along with your other treatment modalities. Remember, we’re not using this in a vacuum.
Karyn [00:08:57]:
It’s not the only thing we’re doing. It’s part of a treatment plan. The goal is to eventually not need them anymore. The goal is that eventually we join the ranks of the general population. Recommendation recommendations. But keep in mind that even those in long term remission with IBD will always need to be mindful, mindful about our gut function, and it can be a really slippery slope when we stop treating our gut with tender, loving care. So even though we’re in long term remission, some sort of probiotic might always be part of your gut maintenance plan. Now, ideally, ideally, in a perfect world, what would happen is after the supplementation phase, after you’re feeling really well, you’re in long term remission.
Karyn [00:09:52]:
Ideally, you would move into a food based probiotic phase, which is always a good choice, really, depending on what your body tolerates. There are loads of options available to you in that realm. So we’re talking about things like dairy or non dairy. Yogurt, sauerkraut, kimchi, miso, sourdough bread, lacto-fermented veggies, fermented pickles. Bubbies is my favorite. If you know, you know, kefir, kombucha, natto, tempeh. I mean, the list just goes on and on, but that’s just a sampling. But again, here, the goal is to find one or two options that work best for you.
Karyn [00:10:37]:
Now, remember, if you’re in a mega flare up or your disease is raging out of control, these food based options, they might not be the best go to choice for you and supplementation might be necessary. But keep these in your back pocket for when you’re ready. And then when you are ready, you can keep them in rotation. These different fermented food options, you can keep them in rotations for the rest of your life, throughout your life, for your best gut loving results. Now, I get, if you’re listening and you’re just kind of thinking, oh, I’m still confused, I’m still overwhelmed about probiotics. It’s normal. There’s so much information about probiotics, and I’ve really just scratched the surface here. I’ve also, I’ve worked with enough clients over the years, and I’ve talked with so many of you awesome GLCers.
Karyn [00:11:33]:
I’ve talked with enough of you to know that even with this information, what I’m telling you about the benefits of probiotics, I know that it can still be daunting, especially when there’s so much conflicting information out there. What brand do I buy? Where do I buy it? What, which strains are best for which ailments? How much do I take? And on and on. So what I want to do now is go ahead and let’s just break down probiotics into really simple bite sized chunks. So here is how to choose the right probiotic for your individual IBD needs. I hope this helps. First, you’re going to want to focus on something called symptom strain matching. Symptom strain matching. And all that means is just that you focus on probiotics that address your specific symptoms.
Karyn [00:12:27]:
So whether it’s constipation or diarrhea, bloating, inflammation, or something else altogether, there is a strain out there for you. It might even be just a combination of a couple different strains. Look for research backed strains that are proven to help with your specific issues. The research is out now. It’s finally out. It’s really, it’s just about getting this information into the hands of the people who need it most. I’m going to help you with this aspect of choosing probiotics with a free resource in just a minute. So hang tight because I’ve got you.
Karyn [00:13:03]:
Okay? Secondly, I want you to keep this in mind. Opt for quality over quantity. So don’t get caught up in the numbers game. I mentioned this previously, but it does bear repeating. A high CFU colony forming unit of probiotic, a high CFU count. It does not always mean better results. Instead, you’ll want to look for pharmaceutical grade probiotics that have been batch tested for potency as well as purity. So pharmaceutical grade.
Karyn [00:13:38]:
So that means not drugstore brands. And then as well as a company that batch tests, because then you’ll know if you’re getting the amount that it says on the label. I know it seems crazy. You would think, of course I’m getting that. But you really don’t always. So it’s important to have a company that batch tests. Super important. Okay, next, if you can, you’ll want to choose a probiotic with an enteric coating or some sort of other technology that ensures that it survives through the journey of your stomach and reaches your intestines intact.
Karyn [00:14:14]:
And again, it might seem like they all do. Oh, no, they don’t. What good is taking a probiotic if all the bacterial power, it gets killed in your stomach even before it reaches your intestine? Not helpful, right? Not all probiotics are created, are created equal. They’re just not. So just because it has the strain that you’re looking for, it has the CFU that you’re looking for. It doesn’t mean that it’s the probiotic for you. So you’ll want to just probe a little bit deeper to ensure that you are getting a good delivery system of that probiotic as well. All right.
Karyn [00:14:54]:
Also, the storage requirements for the packaging, all the probiotics will tell you storage requirements. That’s not just a suggestion. That’s pretty mandatory to how the probiotic is going to perform. It really does matter. So pay attention to whether the probiotic says that it needs refrigeration. Some do and some don’t. It really depends on the probiotic. So proper storage, it’s crucial for maintaining your probiotics.
Karyn [00:15:24]:
And if you’re ordering online right, and there’s going to be that transit time, choose a carrier that ships with an ice pack, especially if it says refrigeration necessary, because this is going to ensure that your probiotic doesn’t lose its potency as it travels to you. Now, I do have to say, look heavy out here that it can stay. Don’t freak out if it comes in. The ice block is still, it’s not cold anymore because it can stay at room temperature for about a week or so and it will still be okay, still have its potency. But you can also remember that if you’re traveling, you don’t necessarily have to keep it cold if you’re taking a short trip. But I would say for the most part, if the product says refrigerate it, that is your hint. Refrigerate it. Okay.
Karyn [00:16:11]:
Now, what else should you be aware of before you purchase probiotics? You want to be aware of transparency and research. So choose brands that are transparent about their research, their production processes, their quality control. You want to know exactly what you’re putting into your body and what research is backing up their claims. And I wish that I could tell you that it seems like it should be so, but it’s not. I wish all research was good research, but the truth is there’s a lot of misrepresentation and conflicts of interest in clinical research today. Do your due diligence. Check out the research and the company transparency before you purchase from them. It really is worth doing just a little bit of research before you purchase.
Karyn [00:17:05]:
And then speaking of transparency, it’s also crucial that you check out the ingredients. Oh, yeah, the ingredients in the probiotic, not just the strains of, or the strain that’s in there. Some probiotics, they have really great potential. They have that strain that you’re looking for, but unfortunately they’re filled with additives. So stay away from probiotics with unnecessary additives and fillers, things that they’re just using to increase the shelf life that might really be upsetting for your gut, your sensitive gut. It’s going to. Thank you for looking at those things. There are a number that don’t have those additives and fillers, so just look for ones like that.
Karyn [00:17:48]:
Okay, let’s just do a really quick recap on choosing your probiotics wisely because I know I gave you a lot of information super quick. Okay? Symptom strain matching, important quality matters over CFU’s enteric coating or something similar to help it reach your intestines. That’s important. Store it in the right place. Look at company research. Don’t forget to check out the other active and inactive ingredients before purchasing. And I think that’s it. That’s it for purchasing probiotics in a gut show.
Karyn [00:18:24]:
Okay? Now, before I leave you for today, I have to give you. Of course I do. I have to give you some do it like a mom best probiotic tips so you can do probiotics like the badass mama that I know you are. Okay, so firstly, start with your personal symptoms instead of a generic recommendation. Whether it’s from a doctor, from Google Guru, whoever it’s from, it may not be specific to you. So start there. Start with something that’s specific to your symptoms. Do you want to help your inflammation, your immune function? Do you want to help bloating? Diarrhea? Sibo? You want to know that before you purchase so that you can get the best results.
Karyn [00:19:12]:
Okay. Also assess where your health is currently at before you waste your money on probiotics. You might want to just ask yourself, do I have a specific concern that I want to address? Or do I fall into the category of more long term remission, where you’re focused more on general population tips that do discount probiotics in supplement form? And if you’re in the long term remission category, maybe that’s okay. But do a proper assessment of where you’re at before you begin because that can really help you determine if you want to start in the probiotic realm with fermentation, fermented foods, or do you need a stronger supplement form? What’s your best route? That’s what I’m talking about. And don’t forget, though, here, I do want to mention, don’t forget that both could be an option for you. Sometimes both is good fermented foods plus the probiotic. So assess where your health is at before you move forward. Okay, badass mom.
Karyn [00:20:16]:
Tip another one. Whether you choose supplementation or fermented foods, I cannot stress this enough. Go slow, go slow. At first, this is an IBD plays by different rules. Type of tip for those of us with IBD, those healthy and healing gut bugs that we’re introducing through probiotics, they might initially worsen your symptoms before improvement sets in. And this is what’s known as the Herxheimer reaction, or some people will call it the die off effect. But embracing your inner tortoise here, I always talk about that in practice with my clients. Embracing that inner tortoise, that’s going to give you the edge.
Karyn [00:21:08]:
In the end, slow and steady wins the probiotic rat race. Okay? And I want to give you one last do it like a mom tip if your mom life allows for it. And I say that as just a little side note, because sometimes we’re in a really busy season. But if you can, if your life allows it, for doing this right now, it. I think it can be really helpful to have a probiotic journal. Nothing fancy, just something even just a piece of paper, something you can just write down in. You want to be able to write down your initial stages of adding in probiotics. So you’re going to use the journal to track your symptoms, the strains that you’re taking, and then any changes that you notice.
Karyn [00:21:51]:
Just those few simple things and this personalized data, it’s going to help you make informed adjustments to your regime. So you’re not going to be basing it on a hunch that you had or maybe a feeling. You’re going to be basing it on accurate information that’s been written down. So don’t forget, because we are plagued by mom Brain, I’m guilty of this as well. There is only just so much stuff that can fit in our brain. So writing it down is key. It will help you keep track of what’s going on and then you can make necessary tweaks in your plan. Okay, now, I know that this episode, it was filled with lots of little tips and ideas about how probiotics can best serve those of us with IBD.
Karyn [00:22:41]:
But most of it was really very general in nature. And I want you to truly set yourself up for probiotic success. It’s time that you got your hands on my free and fabulous resource because this is going to help you make it your own. It’s my probiotic Q and A and also my probiotic strain guide. Both of these resources, they are designed to take all of the guesswork out of choosing the right probiotic for your IBD needs. Trust me, this is great information if you want to start your probiotic journey off on the right foot. Or maybe you want to create, I can’t even say the word correct, a probiotic journey that’s gone awry. Maybe you it’s time for you to correct something that you’ve done wrong in the probiotic realm.
Karyn [00:23:32]:
Head on over to karenhaley.com probiotic. That’s karenhaley.com probiotic to get your hands on this valuable resource. It is your one stop shop for everything you need to know about doing probiotics the right way, the IBD way, not the general population way. And one more time, that website is karymhaley.com probiotic because of course, my mom had to be a little bit different and spell my name with a y. Okay, remember, our IBD, it plays by different rules, so don’t get caught up in the media hype about this topic. You have what you need now to take control of your gut health and make probiotics work for you. And it’s just in time for when the kids are getting ready to go back to school and you can get back to you. Dear one, make it happen.
Karyn [00:24:38]:
I know you’ve got this. I know you do. And I am here to support you every step of the way. Thanks so much for joining me today. Even though I have to say we can’t see each other in this medium, I just I love the connection that we have with each other every week. A podcast connection. It’s a powerful connection and I don’t take it lightly. I so appreciate your support and you’re taking the time to listen.
Karyn [00:25:05]:
All right, until we chat again, I’m wishing you a cheeky and healthy gut healing journey. Chat soon. If this podcast is meaningful for you, if it’s been helpful in your IBD mom life, I’d love it if you would do a couple things. First, follow the pod. You’ll never miss an episode. And those moms who are searching for podcasts about Crohn’s and colitis, they’ll find us easier. There’s probably a plus sign or a follow sign where you’re listening in right now at the top of your screen. Go ahead and give that a tap.
Karyn [00:25:45]:
And then also give the Tiki podcast a five star rating and review and share it with your friends who are also struggling with IBD. The more we are open about talking about our illness and bringing awareness around it, the more we’re able to connect and build a safe community around each other. I love being in community with you, and I appreciate you, my friend. One last thing before we wrap up today. You know, I think you’re a rock star for taking time out of your busy life to listen in and invest in your healing. It is capital h, huge and the reason I know how huge this is for you is because I am right there with you in all of this, working my wheel of wellness, keeping my crohn’s at bay. It’s something that I invest in every day and I’d love it if we could continue our gut healing journey together. If you’re like me and you’re ready to soak up even more amazing gut healing information, it’s time to join the gut love community@karenhealey.com.
Karyn [00:26:47]:
community the GLC is my free and fabulous space dedicated to dishing out even more IBD resources, recipes, healing hacks, lots of BTC secrets on how I manage my life with IBD, all wrapped up in a weekly newsletter to help you keep your momentum going strong. This IBD dish is gut healing insights that I only share within our tight knit community. Basically, it’s your one stop shop for a more diversified approach to true and lasting gut healing. Amen to that, my friend. Let’s walk this gut healing journey together. Join me in the glc@karenhaley.com. community that’s karynhaley.com community. I can’t wait to meet you.
In this week’s episode of The Cheeky Podcast for Moms with IBD, we’re diving into the fascinating and often overlooked connection between oral health and gut health. Our guest, Dr. Michelle Jorgensen, is an internationally acclaimed author, speaker, and pioneer in the field of biologic and holistic dentistry.
This is a gem of an episode, full of ah-ha’s and insights!
Get your pen and paper ready as we discover how your dental health could be the missing link in your IBD management and overall well-being. Dr. Michelle shares her journey from traditional to biologic dentistry after discovering she had mercury poisoning from her dental practice. She explains the importance of mercury-safe practices, the concept of Tooth Meridian Charting, and why your dentist really needs to be versed on all things gut health related.
This episode is packed with step-by-steps and actionable insights on how to integrate dental health into your holistic healing journey.
Tune in To Learn About:
✅ [00:07:34] The basics of biological dentistry and how it differs from traditional dentistry
✅ [00:13:20] The phenomenon of Tooth Meridian Charting and its impact on health
✅ [00:18:32] The dangers of mercury fillings and the safe removal process
✅ [00:43:35] The significance of Cone Beam CT scans for those with gut and thyroid issues
✅ [00:54:20] The relationship between vitamin D, calcium absorption, and dental health
✅ [01:02:18] The role of mineral-rich tooth powders and mouth rinses in maintaining oral health
Hey there, mama. Welcome to season two of the Cheeky podcast for moms with IBD. I’m Karyn Haley, functional IBD nutrition and wellness coach and Crohn’s warrior. This podcast is all about us moms because our IBD plays by different rules. Season two is juicy, full of unconventional wisdom, real talk, new ways to tackle our illness, and a whole lot of community empowerment, and all of us advocating the hell out of our illness. We’re in this together, and I’m here to help you find healing on your terms. Let’s do this.
Karyn [00:00:50]:
Hey there. Welcome to the Cheeky podcast for moms with IBD. We have got a treat of an episode. I’m so excited in store for you today. Seriously, so many aha moments were had by me during this conversation. I know you’re gonna have them, too. It’s a topic that is so necessary but rarely discussed. I love it when that happens, and it’s happening all the time in season two of this podcast.
Karyn [00:01:19]:
It’s like explosion.
Dr. Michelle Jorgensen [00:01:21]:
Bam, bam.
Karyn [00:01:22]:
Aha, aha. It’s really, really cool. So I want you to get your pen, your paper ready, because this is a masterclass and we are in session. I just have to say, wouldn’t you think it was. At least I would think this. Wouldn’t you think it would be great if there was an all health masterclass channel?
Karyn [00:01:40]:
I don’t know.
Karyn [00:01:40]:
Maybe masterclass is just a phenomenon in the United States. So you know what I’m talking about if you live in the US, maybe you don’t know what I’m talking about if you live elsewhere. But I, for one, I would be all in on that. An all health masterclass channel.
Karyn [00:01:54]:
Today.
Karyn [00:01:56]:
We are in for that treat I was telling you about, because it’s time for an insightful, highly intelligent, outside the box masterclass thinker of a guest named Doctor Michelle Jorgensen. Now, Doctor Michelle, she is an internationally acclaimed author, speaker, teacher. She’s a pioneer in the field of biologic and holistic dentistry. She has listened to this. Listen to her educational background. She has certifications as a therapeutic nutritional counselor. She’s a certified nutritional autoimmune specialist. She’s a board certified traditional naturopath.
Karyn [00:02:32]:
She has a degree in dentistry. Can you imagine having all of those credentials? That takes a lot of commitment, my friend. So, Doctor Michelle, she is bringing her vast education and her experience to this episode today. Now, as Doctor Michelle tells us, after practicing traditional in that more traditional realm of dentistry for ten years, she ended up facing severe health challenges, and she discovered that she had mercury poisoning, not from her own mouth, but from drilling out mercury fillings from her patients. And this life altering experience, it led her into the world of biologic and holistic dentistry. So for the last decade, she has been paving the way in this field, helping patients from around the world restore their health. At her practice, it’s called total care dental and wellness. It’s located in Utah.
Karyn [00:03:32]:
So today we are going to uncover many of the questions that I know we all have about the link between your oral health and your digestive health, because, oh my gosh. Oh my gosh. The link is so much bigger than we know. It’s a shame that this is not a more mainstream topic. How often does your dentist connect that. That cavity that you’re dealing with, that cavity you’re in for, is actually connected to your crohn’s or your colitis? Not often enough. Doctor Michelle, she starts at the very beginning. For anyone who’s new to what this is, she starts at the beginning with what the term biological dentistry actually means.
Karyn [00:04:14]:
She answers the questions for us about mercury fillings that I know so many of us have. She talks about whether mercury fillings themselves pose a risk, or is it the process of removing that that’s more dangerous? You might be surprised by her answer there. And she explains the fascinating science of tooth meridian charting. I have had this done myself before, and I have to say it was really accurate when we connected the dots between my tooth ailments and my gut health. So that’s going to be really cool. When she talks about that, she also shares details about the effects of mercury on your mouth, especially when you have gut challenges. She gives us a step by step guide to safely removing mercury fillings and why it’s so important to find someone trained, not just somebody who does it, but trained in doing this safely. Before you dive in, Doctor Michelle also provides practical advice on making sure that our detoxification pathway is something that’s really challenging for those of us with IBD, but making sure that those pathways are moving smoothly before we get any major dental work done.
Karyn [00:05:29]:
And she also enlightens us on the amazing ways that she uses ozone therapy in her practice. We have talked about ozone therapy in this season of the Cheeky podcast, so we’re going back to the importance of ozone therapy, this time in the mouth. And then finally, she talks about how to choose the right dentist, not just for your oral health, but for your digestive health as well. So there’s that, all of that that I just said, and there’s so much more coming your way in this episode. You just have to listen to it. I can’t possibly fit in all, all of the juicy bits, all of the life changing information we talked about in this convo. But I do want to say, before we dive in on just a little side note, unfortunately, I do have to say that Doctor Michelle and I, we had a bunch of technical and sound issues while we were recording. There’s some lagging and weird connections at times.
Karyn [00:06:23]:
Unless you’re watching it on YouTube, I don’t think you’re going to notice it much. My team was able to cut out most of those glitches, but just in case you notice kind of a weird flow at times, that’s what’s going on. We just have kind of a lag between the two of us talking. All right. So I think that’s it. That’s all the information you need to get into this episode. Get ready, sit in, get that cup of tea. It’s going to be a good one.
Karyn [00:06:50]:
So let’s have an eye opening conversation with Doctor Michelle Jorgensen. I, trust me, it’s just going to, it’s going to transform how you approach your dental health and your gut health all rolled into one. Let’s dive in.
Karyn [00:07:04]:
Welcome doctor Michelle Jorgensen. It’s such a pleasure to have you on the show. We’re going to talk a lot today about gut health and oral health, how the two are interconnected. And what I’d like to do is start with just the most basic of questions. And that question is, what is a biological dentist? I know that many of my community, they have what’s considered a traditional dentist and they may not even be familiar with what that is. So what is biological dentistry?
Dr. Michelle Jorgensen [00:07:34]:
That’s a great question, and I didn’t know the answer to that when I started either. So that’s, I think that my story really kind of lends itself to understand a little bit what biologic dentist is. So if it’s okay with you, I’ll just share that a little. I think it really gives a good segue into explaining what it means. I’m a general dentist, so I’m just like dentists of all of your listeners, you know. And I went to school and I learned how to do dentistry. My father’s a dentist. And so I just thought that that’s what you always did.
Dr. Michelle Jorgensen [00:08:04]:
You went to school, you practiced what you learned, and you just kept doing it for a lot of years. And that’s not what happened for me. I started getting really sick. And interestingly enough, one of my biggest symptoms was gut health, and I didn’t know what was wrong, so I started really changing everything, all the things that I’m sure you already talk about and teach about. I started doing all of those things, doing diet changes, and I was diagnosed with IB’s myself. So a lot of changes, a lot of things, and some of it helped, but not all of it helped. And I was also having some major issues with memory. I just wasn’t remembering things, and I’ve always had a really good memory, so I knew something was wrong.
Dr. Michelle Jorgensen [00:08:46]:
And my biggest thing was my hands were going numb to the point that I literally couldn’t hold an instrument anymore. So I had my practice for sale. I was going to. I was trying to figure out what I was going to do with the rest of my life. I was going to, how I was going to support my family, you know, all these kind of big, big things. And finally a practitioner said, you know, and I’d gone to every doctor, done every test, nobody had any answers. And finally someone said, have you looked into mercury poisoning? And I had never even considered that. I knew that silver fillings were 50% mercury.
Dr. Michelle Jorgensen [00:09:18]:
But I’d always been told, and the dental profession tells us, even as a dentist, that once it’s in the filling, it’s fine, it’s stable, it’s inert, it’s not a problem. The problem is, I was a cosmetic dentist. So I was drilling out all of those fillings and releasing all of those vapors while I was working. And I was breathing all of that in my head’s right above your head when I’m doing the work. So it was, I got tested, and that’s what it was, mercury toxicity. And so I had to figure out, was there a different way to do dentistry? Was there something else? And, you know, a way that I could keep being a dentist and yet get well myself? And I found that there were ways. I didn’t know of them. The profession doesn’t talk about them.
Dr. Michelle Jorgensen [00:10:00]:
Dentists don’t know even. And there’s an organization that had an entire protocol set up for how to remove these fillings in a way that the dentist didn’t get mercury exposure, that the patient doesn’t get mercury exposure. I didn’t even know it existed. So this is what’s termed biologic dentistry. Looking at the biology of the body and how does things in the mouth affect it. So I didn’t just stop there, because I thought, whoa, you know, I nearly lost my profession, my career, over this thing. I didn’t even know about what else could be related to dentistry, to the mouth, to everything I’m doing on a day to day basis that affects overall health. And I didn’t know what I didn’t know, I’ll tell you that.
Dr. Michelle Jorgensen [00:10:40]:
I started learning, and honestly, I started learning from doctors as well. They would say, hey, I have a patient that I think needs this. Do you do it? And I didn’t have a clue what they were talking about, so I’d have to go and learn and research and go, oh, yes, now I can help your patient with that. I didn’t even know what that meant. And so really, my journey to where I’m at now, which I call health focused or health based dentistry, was simply because of my own health journey, but also doctors leading me and saying, we have patients that are struggling with this. We know or have heard that it can be related to dentistry. Can you help them? And so I started learning and bringing things into practice, and it’s totally exploded. We have now six doctors in our practice, and we see patients from all over the world.
Dr. Michelle Jorgensen [00:11:23]:
And so for us, biologic dentistry is. It’s simply saying the mouth is connected to the rest of you. Could what’s going on in the mouth be affecting the rest of you? And vice versa? And I’ve even taken a little further to say, could the mouth actually be a little bit of a mirror for the rest of us? Where can we look in our mouth and say, ah, our gums are doing that. That means our gut is doing that. Our tongue is looking like this. That means this is what our liver or heart is struggling with. So using the mouth is a little bit of a rosetta stone to read and interpret the rest of the health as well. So for me, it’s been an enormous cycle change to go from general dentistry to now seeing dentistry as an integral piece of health.
Dr. Michelle Jorgensen [00:12:07]:
So, long answer for you. But that’s basically what biologic dentistry is in my hands.
Karyn [00:12:14]:
I’m so glad you did that. I’m so glad you went into all that, because it’s so helpful to see just, well, number one, most people that I talk to in this field, they came to it because of something that happened within themselves. They started in the traditional form of medicine, and then something kind of threw them off, and then they started searching.
Dr. Michelle Jorgensen [00:12:33]:
Right?
Karyn [00:12:34]:
And so that’s your path. You started searching, and you found a better way. And now that better way helps people. And I want to touch on something that you mentioned, how the mouth is like the window into what’s happening in the rest of your body. I once went to a biological dentist, or as you call it, health based dentist, and he said to me, I’m looking at these various cavities that you have in your mouth, and they are connected to these various organs in your body. And so I can tell you what’s going on with you now. I have Crohn’s disease. And I never said to this dentist, I have Crohn’s disease, but he knew because he said, look at this particular tooth you’ve had dental work on.
Karyn [00:13:13]:
It’s connected to your gut, and this is connected to your gallbladder. And do you know what I’m talking about here? And can you explain that phenomenon?
Dr. Michelle Jorgensen [00:13:20]:
Yeah. It’s called the meridian tooth meridian. Charting, it’s really something that’s not new. We just forgotten to look or pay attention to it. It was mapped hundreds of years ago through, you know, in some of the asian medical traditions with acupuncture and acupressure, they mapped all of these. These energy systems. And the easiest way that I like to explain it, because sometimes when you start talking energy, people are like, what are you talking about? Okay, now we’re getting crazy, but. Exactly.
Dr. Michelle Jorgensen [00:13:49]:
So I like to explain it in very simple terms. In your body, we have all. We have lots of different wiring systems. So we all are very aware of, like our circulatory system. We have blood vessels that go top to bottom. We’re very aware of our nerves. We have nerves that go top to bottom. We know about the lymphatic system.
Dr. Michelle Jorgensen [00:14:06]:
That’s our drainage system or our sewer for the body, it goes top to bottom. But we also have an energy system. It’s what keeps our brain working, it what keeps our heart pumping. You know, when you go and you get an EKG at the hospital and you see that little beep beep, beep, beep? Well, what are you seeing? You’re seeing literal electrical current that’s passing through the heart when we die. It means the electrical flow has stopped in our body. So we are alive because we have electricity passing through our system. For some reason, we kind of leave it at that. We go, oh, our heart pumps, our brain works, and that’s, like, all the electricity? Well, no, that’s how the rest of us works.
Dr. Michelle Jorgensen [00:14:44]:
That’s how we move every muscle. That’s how every internal organ continues to operate. And that electrical system is also a wiring system throughout the body. And interestingly enough, they’ve mapped and found that every one of those organ systems throughout the body is actually represented, or there’s a. Basically, I like to think of as an on ramp to that electrical flow. There’s an on ramp in the hands, in the feet, in the ears, interestingly enough, and in the teeth. And as you think about it, think about the stimulation we get on our hands, stimulation we get on our feet, and stimulation we get in our teeth. You know, every time we chew, you know, we’re actually activating that energy line that goes to all of those organ systems.
Dr. Michelle Jorgensen [00:15:28]:
This is how we keep our body charged, is by hand movement, is by foot movement, is by tooth movement. This is, this is charging our electrical system. So every tooth is actually connected to an organ system in the body. You’d think, oh, gosh, maybe all the teeth are just connected to the heart. No, that’s not how it works, actually. So, like, all the teeth here in the front are the bladder, the gallo bladder, the liver. That’s up here in the front. About halfway back here is stomach, spleen, breast.
Dr. Michelle Jorgensen [00:15:58]:
So I have yet to find a person who had breast cancer that doesn’t have a root canal right here or an infection right here. It’s very interesting how this works for the lungs, large intestine. So that’s where you probably had your cavities was back on molars, because that’s going to be large intestine based. And then back wisdom teeth areas is going to be the endocrine system. So the adrenals, thyroid, as well as all the sex hormones. So estrogen, progesterone, testosterone is all back in that wisdom tooth area. So when you have weaknesses or deficiencies in those areas, it gives you two things. First of all, that weakness in a tooth could lead to a weakness or deficiency in that organ system in the body, and vice versa.
Dr. Michelle Jorgensen [00:16:40]:
If you have a problem in the organ system, it may show up as a weakness in the tooth. So we use the tooth as an indicator both ways, both directions, so we can say, okay, this is probably going on in your body, or, oh, hey, you know, let’s pay attention to the system because something’s going on here. This might be the reason that this problem there.
Karyn [00:17:00]:
And so what’s happening is when people are going to their traditional dentist, I bet there, there’s no chance they’re being told that. It’s really when you say, you know, these are the things that are happening, this is a biological dentist that’s telling you that, because a traditional dentist is just not talking in those terms.
Dr. Michelle Jorgensen [00:17:17]:
No, no, never. Well, I just had, I have an interesting story that relates to that. I had a patient that came in once, and he. As I looked at him, I just. I’m pretty upfront with patience. And I said, has anyone ever told you you’re orange? And he said, well, yeah, actually, people ask me all the time if I do, like, self tanning cream. He said, and I don’t. I don’t do any self tanning cream.
Dr. Michelle Jorgensen [00:17:47]:
But he was very, very much orange. And as I looked at his x ray, what I found is he had root canals on the forefront. Teeth right here from an accident when he was just teenager. And those four front teeth have actually. They had actually failed. The root canals had failed, and there was infection at the end of them. Well, those are all the liver meridian or the liver energy channel. And so it was leading to jaundice.
Dr. Michelle Jorgensen [00:18:09]:
And he was jaundice all the time. People were asking him if he used self tanner cream.
Karyn [00:18:14]:
Wow.
Dr. Michelle Jorgensen [00:18:15]:
It was really these root canals that had failed and were infected that were affecting his liver function.
Karyn [00:18:22]:
Wow. Yeah. So, see, it’s there. The signs are there, but it’s just that most people who specialize in oral health are not focusing on it.
Dr. Michelle Jorgensen [00:18:32]:
Yeah, they don’t know it.
Karyn [00:18:33]:
I want to go back and talk about something that you mentioned. Yeah, exactly. They don’t. Yes. It’s, you know, something that I’ve learned over my. I’ve had Crohn’s disease since I was 14. And so something that I learned is that with traditional doctors, for a while, I was angry at them, and I had to let that go because it’s not that they are being malicious or mean or trying to get you, it’s that they weren’t taught it. And so I’m sure in your traditional dentistry training, these just weren’t things that you were taught.
Karyn [00:19:05]:
You had to learn them on your own. And that all happened when you had this mercury poisoning. So I wanted to go back to talk about that because I think that many people have mercury in their mouth.
Dr. Michelle Jorgensen [00:19:16]:
Right.
Karyn [00:19:16]:
If you have metal fillings, you have mercury in your mouth. And so I guess my question would be, if I have that, and I’ve had it for years, what should somebody do about that? Is it dangerous to get it taken out? Should you keep it? Is it still impacting you 20, 30, 40 years later? How does that work, and what should we do about it?
Dr. Michelle Jorgensen [00:19:38]:
Great question. And you actually had some really important questions in there. So the first thing is, people will say things like, that feeling is really old. It’s inert. There’s no mercury in it anymore. The mercury is gone. And if they’re saying that they don’t understand mercury. It’s a physical metal.
Dr. Michelle Jorgensen [00:20:01]:
Like, there’s. It’s a thing. It’s not like it’s a. A, you know, a vapor or a fume. It creates vapors and fumes, but it’s a physical metal, just like in a thermometer. It’s that silver stuff that used to go up and down in our thermometers before they banned those kind of thermometers, because mercury is so dangerous. So mercury doesn’t just disappear into the nothing. It stays there.
Dr. Michelle Jorgensen [00:20:27]:
And the idea is that as it’s bound with other metals, there’s silver in those fillings, there’s copper in those fillings, there’s other metals. As it’s bound to those other metals, it does create a hard material. However, the mercury doesn’t go away. So what happens is, as you’re chewing, as you’re toothbrushing, as you’re grinding your teeth, as you’re doing any of those things, you actually are wearing away the surface of that filling and releasing mercury. And this is something. It’s actually interesting. So, in dental school, we were told, the entire mercury talk in dental school is that if we tell someone that mercury fillings could impact their health, we will lose our license. So that’s the entire talk that we learned in dental school.
Dr. Michelle Jorgensen [00:21:16]:
We can’t tell anybody that the mercury fillings may affect their health. So the good news is, is that there’s been a lot of research that has shown that 100% mercury fillings affect your health. So now I can tell you mercury is released from those fillings 24/7 every single time you chew. There’s research that’s showing these things. Now can I come and tell you that caused your crohn’s disease? I can’t tell you that, but I can let you go. Okay. Mercury is this. This, this.
Dr. Michelle Jorgensen [00:21:53]:
Perhaps this could be a problem for me and my crohn’s disease. Disease. So I’m very capable and able to tell you what research shows when it comes to mercury, if that makes sense. And mercury is always released from these fillings all the time. So when you have them in your mouth, it is going to affect you. What are the things that it’s going to affect? Well, mercury is a neurotoxin, so it’s going to affect nerves. It’s going to affect memory. It’ll lead to brain fog.
Dr. Michelle Jorgensen [00:22:21]:
It’s going going to affect, like, for me, it created a lot of numbness in my hands. It’s going to create numbness. Neuropathies it’s also going to create gut problems. So this is a big one for your listeners because zinc is important for stomach acid creation. It’s one of the precursors for stomach acid creation. Well, mercury actually binds at the same receptor site that zinc does. So if you have mercury in your system, it’s going to affect the way your stomach is creating stomach acid and it’s going to affect your absorption and the way your stomach is handling foods. So I can tell you all of this and then you can take these pieces of information and then take it to your own health and say, could this be my thing? Now, really the really important piece that you said was, is it dangerous to take them out? And the answer is yes, if you don’t do it safely.
Dr. Michelle Jorgensen [00:23:15]:
So there are entire protocols around this and there’s an organization called the IAOMT. And I can send you this and you can put it in shell show notes I aomt.org. i will. Yep. And they’ve created a protocol, and doctors can get certified in this protocol to be able to do this the correct way because I tell people all the time, it’s actually more dangerous for you to have them removed unsafely than to leave them in your mouth. So to just go to any dentist and say, just get my mercury fillings out, that’s actually more dangerous than leaving them be for a little while. So don’t do that. You need to find someone who’s going safely, otherwise you are going to just have all of that mercury redistributed in the entire body.
Dr. Michelle Jorgensen [00:24:04]:
I like to think of it like neighborhoods. It’s just going to move neighborhoods and it’s going to start ganging up on another organ system and another thing in the body. And don’t do that. You don’t want the mercury just to move to a new neighborhood in your body. You want it to actually leave your system. And you’re going to need to do some very specific things in order to make that.
Karyn [00:24:21]:
So if I look up a biological dentist in my area because I want these removed, is that assurance that this is going to be done correctly? What should I be looking for?
Dr. Michelle Jorgensen [00:24:34]:
So you’re going to ask them, are they smart certified? It stands for, like, safe mercury amalgam removal technique. I think that’s what smart stands for in this acronym. You’re going to ask specifically, have you been trained in the smart technique?
Karyn [00:24:50]:
Got it. Are you, like many of us with Crohn’s and colitis, turning to food to help heal your gut, but feeling overwhelmed by the myriad of gut healing diets out there, gluten free, dairy free, paleo SCD gaps. And that’s just naming a few. It can be so confusing, frustrating, and leave you feeling disheartened about which diet is the right fit for you. And trust me, I was there until I created the best tool to help me figure this out. Now, maybe you’ve tried a diet or two only to give up quickly because you couldn’t figure out what to eat. Or maybe the plan was just too strict for you to follow. Here’s something you won’t hear from the so called food gurus.
Karyn [00:25:38]:
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Karyn [00:26:27]:
Find out what you’re meant to be eating to help put your IBD in its place. Got three minutes? That is all you need. Go to karenhaley.com quiz. That’s K A R Y n h a l e. Answer a few simple questions and get your personalized quiz results immediately. Now let’s get back to the show. Which is what, basically what? Like just in a nutshell, what are the kind of things I should look for then?
Dr. Michelle Jorgensen [00:26:57]:
So they’re going to do coverings on you. So when you go to the end of the room and you’re in the chair, you’re going to have something that goes that drapes over your body. You’re going to have something that’s actually over your face so it’s not getting on your skin. You’re going to have a rubber dam that’s used in your mouth so that you’re not swallowing any particles. You’re going to have a nose covering so that you’re not getting any of the fumes. And they’re going to use a giant vacuum at your chin that will suck all the fumes towards the giant vacuum. While they’re being removed. The dentist and the assistant should also have a special mercury filter mask on their face as they’re working on you as well.
Dr. Michelle Jorgensen [00:27:35]:
You also need to do a detox along with this. So either your functional medicine practitioner or the dentist should be able to tell you what to do to detox your body. And all you’re doing is you’re basically saying the mercury is going to be released. You’re going to get more, no matter how careful we are in the removal. So your body needs to be able to grab it and dump it. So those are the two detox pieces as grabbers and dumpers so that the mercury doesn’t stay in the system.
Karyn [00:28:03]:
Gotcha. I wanna touch on that. You just mentioned detoxing, that the body is gonna detox when this happens. And that’s a concern, because when detoxification pathways open for people with Crohn’s and colitis, for people with gut challenges, it typically sends a flare to our gut. So if we do these detoxification protocols, I’m assuming it’s something like a toxin binder, things like this, depending on what your health practitioner recommends. Is this enough for us? Because people with gut challenges are going to be a little bit more sensitive to this removal.
Dr. Michelle Jorgensen [00:28:40]:
So I always talk about how before you do this removal, you need to make sure that your deep detox pathways are working properly. So for someone with some gut challenges, that may be more than just the regular run of the mill. So I will usually recommend and say, make sure you’re working with your functional medicine practitioner, whomever you’re working with. Make sure that your detox pathways and the way that this mercury detoxes is actually through the kidneys mostly. So you need kidney function very, very good. You need liver function. Very, very good. You know, there may be some swallowing, so you do need gut function, but for sure, kidney and liver need to be working well.
Karyn [00:29:23]:
Okay, gotcha. Yeah, that’s helpful for people to know if they’re thinking about doing this. They really do need to do some planning ahead, especially when you have gut challenges. Do a little bit of planning ahead. Work with a functional medicine doctor so that you are prepared for this process and it doesn’t set off a flare for you.
Dr. Michelle Jorgensen [00:29:41]:
Yep.
Karyn [00:29:42]:
Okay. So speaking of gut health, something that I noticed with all of my clients when they come to me, they seem to have the most cavities, they’ve had the most crowns, root canals, all of those kinds of things. More than other people. People with gut challenges seem to have more issues with their mouth. Why is that?
Dr. Michelle Jorgensen [00:30:03]:
Great question. It’s funny because in my practice, I see a whole day of new patients on Wednesdays, just yesterday, I had a whole day of new patients. And we always joke at the beginning of the day. We say, what’s the theme going to be today? For some reason, I have no idea why this happens, but the same people with the same challenges always seem to show up on the same day. So yesterday morning, after patient number two, I said, oh, I guess today is cavity day. And my team kind of laughed, and they’re like, yep, I guess today is cavity day. And all day long, that is what I saw were people that had a lot of cavities. And the thing that I hear over and over is frustration.
Dr. Michelle Jorgensen [00:30:47]:
You know, one woman, she said, I take meticulous care of my teeth. My husband, he doesn’t even hardly brush his teeth. He never flosses. He’s never had a cavity. And every time I go to the dentist, I have four more. And she was so frustrated. And she said, and I know that this is my kid’s problem, too. She told me that she had just taken her daughters to the dentist.
Dr. Michelle Jorgensen [00:31:10]:
One was diagnosed with 16 cavities and another was 17 cavities. And I was just, first of all, the cost alone, thousands and thousands of dollars to get this work taken care of. But then these young, these are teenage girls. These teenage girls are now going to have teeth that are going to be set in a cycle of dental work for the rest of their lives. Now, because you go from a filling to a bigger filling to a crown like this is pretty well documented. So it just really is devastating for me to hear that. I’m like, oh, my gosh, we’ve got to get on top of this. So how do you get on top of it? What is it from? There’s always, there has to be a reason other than just, you didn’t brush your teeth.
Dr. Michelle Jorgensen [00:31:53]:
Well, I have way too many people who brush their teeth perfectly and get tooth decay, and they usually have a gut function issue. So let’s talk about what’s going on. The way the gut works is, you know very well the gut, our food, the things that we consume, whether it be in food form, supplement form, whatever they are, the things that we bring into the body have to actually be absorbed, right? To be able to get from the mouth, the esophagus, the stomach, into the rest of the circulatory system and then benefit the rest of the organs. You actually have to absorb that. That’s going to be the first issue. I mean, we talk first about, okay, make sure you’re eating the right things. You know, if you’re never eating a mineral, then obviously your body’s going to be mineral deficient. But usually people are saying, no, I’m actually doing everything right, too.
Dr. Michelle Jorgensen [00:32:49]:
You know, I’m eating really well. So this comes down to absorption issues, and that is, I think, the tie in with gut health and absorption or with gut health and cavities. Because what happens is, if the body is mineral deficient, it has to have minerals. It has to have minerals to keep the brain going, to keep the heart going, to keep the bones working, to keep, you know, any growth that’s happening, any repair in the body, it all requires minerals. If the body is not getting enough because you’re not eating enough or because you’re not absorbing enough, this is the gut health piece, then it will go searching for minerals. Where can it find them? Because there’s some systems that have to operate no matter what. So where does it find minerals? Ready, make ready made mineral bank is the teeth and the bones. So if you are getting tooth decay and it doesn’t make sense, you’re brushing your teeth, you’re eating correctly.
Dr. Michelle Jorgensen [00:33:45]:
This means that your body is mineral deficient, and it’s having to go mine your teeth for minerals to just operate its normal operating system that tells us you are not absorbing minerals properly. So we tackle this in a couple of different ways. I like to recommend what I call a baking soda test. You may have done this already. You take a quarter teaspoon of baking soda and a half a cup of water, you drink it, and you see how long it takes you to burp. So what are you doing here? It’s kind of a rough and easy, you know, test that you could do at home to see what’s the stomach function like. I tell people it’s a science experiment, just like when you made that volcano and science fair, and you dumped baking soda and the vinegar together and it erupts. That volcano, that’s what happens.
Dr. Michelle Jorgensen [00:34:33]:
When the baking soda hits the vinegar, you get an eruption, and it comes out as a burp. So you should be burping in two to three minutes after drinking the baking soda water concoction. If you are not burping in two to three minutes, it means you have inadequate stomach acid. Well, stomach acid is incredibly necessary for a few different things. Stomach acid changes the way minerals are based. Basically, it makes minerals absorbable. It breaks proteins apart into the absorbable piece. That’s called an amino acid.
Dr. Michelle Jorgensen [00:35:09]:
It actually kills bugs and things that we consume with our food. Stomach acid does so many things. Now, here’s one thing that’s really interesting, that’s been a fad lately. You’ve probably heard of all of the alkaline water people are drinking. Alkaline water like, oh, I need to alkalize, I need to alkalize, I need to alkalize. Well the problem is when you drink alkaline water, you’re actually alkalizing your stomach. That is a place that you do not want to alkalize. You want your stomach to be very acidic because the acidity is what breaks the food apart.
Dr. Michelle Jorgensen [00:35:43]:
So if you are dumping gallons of alkaline water into your stomach or drinking alkaline water along with a meal, you have basically taken away your body’s ability to digest the food you just fed it. So that food will go through to the other side. It’ll show up as all sorts of symptoms and you will be mineral deficient and will have a mouthful of tooth decay. You also will have bones that are full of holes. I just can’t see your bones as easily as I can see your teeth. So you’ve got to be very cognizant of where do we want alkalinity and where do we want an acidity? We want acidity in the gut. So if you don’t burp in two to three minutes, it tells us that you don’t have enough acidity. You do not have an environment that’s conducive to actually absorbing minerals, to breaking minerals apart, to absorbing, breaking proteins apart, all of these things.
Dr. Michelle Jorgensen [00:36:35]:
So there’s a couple of things you’re going to have to do. Obviously in the long run. We want to heal things and that’s why they work with people like you. You know, you’re going to help with the healing side of things, but you can’t even do your job. You can’t even help them with supplements or anything else if the stomach can’t absorb them. I tell people this all the time. They’re like, oh, no, no, I’m working with a functional medicine practitioner. I’m like, great, hope you’re not paying too much for all those pills because none of them are getting in because you aren’t absorbing if your stomach isn’t acidic enough.
Dr. Michelle Jorgensen [00:37:09]:
So you have to supplement and make the stomach acid acidic enough to be able to even get the benefit of diet changes, of supplements, of any of these kinds of things. So I recommend using a supplement called betaine. It’s derived from beets, it’s basically stomach acid is what it is. And betaine, along with something called pepsin, which is a digestive enzyme. So often you get these two things together, and I just tell people, you’re going to need to take this along with food. And people will say, oh, my doctor told me I just have to take it with food that’s high in protein. Like, well, that’s only if you want to only absorb proteins. Do you want to absorb minerals, too? Then you need to take it with food.
Dr. Michelle Jorgensen [00:37:53]:
Better have minerals in them, because both things go along with this. So I just say, just take it every time. Take it with food and take it with supplements. Now, the goal is that that’s not a forever life sentence. I don’t like supplements for life. That’s not my goal. But you can’t get the benefit of any of the healing supplements unless you absorb them. So this is a band aid that has to be step one.
Dr. Michelle Jorgensen [00:38:19]:
You do the band aid of the acidity, adding the acidity, step one, so that you then get the benefit of all of the things you are recommending and teaching people and helping people with. Now, one really nice thing is the mouth is an indicator. So if you’ve been doing all of these, all of this gut work, and things have been changing and things are getting so much better, and you come to the dentist and you find out you have three cavities, especially along the gum line, okay? Especially along the gum line, that is the first place that mineral deficiency cavities will show up. If you show up just yesterday at a lady who literally had a gum line cavity on every single tooth in her mouth, I mean, how devastating is that? So it’s just telling us, your stomach is shot, you’re absorbing nothing. So you’re doing all this work, you’re working really hard. You go to the dentist, you have two more gum line cavities, you’re not done. You’re not done. You still are not absorbing.
Dr. Michelle Jorgensen [00:39:13]:
You’ve got to back it up. You’ve got to add the acid for a little while. You got to keep working on some healing things. And some people may just always have to add stomach acid. They may not be able to really create enough. Now, remember, mercury may be a reason, maybe a reason you’re not creating stomach acid because of mercury in the mouth. That’s getting out. The other thing that’s absolutely huge is, and I know you probably talk about this, is if the body is in fight or flight mode.
Dr. Michelle Jorgensen [00:39:41]:
So, you know, there’s two modes of operation with the body. Sympathetic, which is our fight or flight. This is I’m being chased by a bear. When you’re in sympathetic or fight or flight mode, your digestive system stops. You don’t need to digest food when you’re being chased by a bear. You need to run really fast, so all the energy goes to the extremities and moves away from everything that functions here. The other side of the coin is the rest and digest or parasympathetic side. Well, some things in the mouth actually lead your body or push your body into the fight or flight mode non stop.
Dr. Michelle Jorgensen [00:40:17]:
So these are really important to think about when it comes to gut function as well. Because if your body’s in fight or flight mode, no matter if you supplement, no matter if you change your diet, no matter if you do all these things, your body will not create stomach acid because it’s being chased by a bear. So what are some things that can leave the body or make the body feel like it’s being chased by a bear? Two things that are biggies in the mouth. One is hidden infections. We already talked about the mercury, but one is hidden infections. And two places they hide is under old root canals and where teeth were removed. So that’s one of them. The other one is if you’re not getting enough air while you’re sleeping, you literally feel like you’re suffocating.
Dr. Michelle Jorgensen [00:41:04]:
People will term this as sleep apnea, snoring, poor sleeping. I toss and turn all night. I wake up three or four times a night. Those are all signs that you are not getting adequate air when you’re asleep or clenching and grinding. I squeeze my teeth all night long. I wake up with a headache. You’re not getting enough air. Your body’s trying to get more.
Dr. Michelle Jorgensen [00:41:22]:
Those will all push your body into fight or flight. Have you ever suffocated? Have you ever had a pillow head to your face? Have you ever swam underwater a long way and have thought, oh my gosh, I’m never going to make it? Your body gets into that panic mode, you won’t create sumic acid, you won’t digest properly. Sure, these are huge pieces that have to be addressed. If you have poor gut function. Is there something that’s just turning the gut off? So sorry, that was a really long answer for how does it relate? Because there’s so many things that relate.
Karyn [00:41:57]:
Thanks so much for tuning into the cheeky podcast for moms with IBD today. The great information we’re dishing out on this pod is exactly the same type of conversations I get to have with my clients every day. If you’re ready to take your IBD healing journey to the next level and move into being the mom you always dreamed you’d be. Hop on over to karenhaley.com consult and book your free IBD consultation with me. Remember, my mom had to be a little bit different and spell my name with a y. So it’s karynhaley.com consult on our call, we’ll dive into what you’re struggling with most right now and make a plan for how we can work together to help you achieve your big, bold, beautiful, life transforming goals. No more sitting on the sidelines waiting for that miracle cure to magically happen. You’ve got what it takes to do this right now, mama.
Karyn [00:42:53]:
You just need a little nudge in that right direction, and I’ve got your back. Karenhaley.com consult and now back to the show. It’s a massive topic. I know. So, number one, and I have taken the betaine before. I’ve had to do that, and I regularly now take a, a digestive enzyme with pepsin in it, and I need to do that for life. I know that about my personal digestive system. And then if those things are not working, just to kind of recap, because you’ve mentioned so much, I want to make sure everybody gets it.
Karyn [00:43:24]:
Then you’re talking about looking at airway challenges. And so who would be a good practitioner to help with that?
Dr. Michelle Jorgensen [00:43:32]:
Again, a biologic dentist. So what you need the very first.
Karyn [00:43:35]:
Oh, really? Okay.
Dr. Michelle Jorgensen [00:43:37]:
Yep. The screening tool that you’re going to use is what’s called a cone beam CTA. So biologic dentist is going to take this cone beam CT scan. And what we tell us.
Karyn [00:43:45]:
Yeah, tell us about that.
Dr. Michelle Jorgensen [00:43:47]:
Yep. What it is is it’s a dental specific ct scan. It’s not like anything that you’ve done in the hospital. So people are always like, oh, no, no, I don’t want to do that. No, it’s not like that. It’s, it’s very dental specific. It’s called cone beam because it focuses just on this head. And so what I’m able to see when we look in this scan is, number one, are all the teeth healthy? Do they have infection at the end of the roots? And I can see things that you cannot see on a traditional dental x ray.
Dr. Michelle Jorgensen [00:44:15]:
There is no way. In fact, I will compare side by side multiple times during the day. I’ll say, let’s put the regular dental x ray. Let’s pull up the ct scan. Oh, and I’ll just show patients and they’ll go, oh, my gosh, it looks totally like I can see my abscess on that and I can’t see it, you know, absolutely. We see things that we couldn’t see. So we’re looking for failed root canals. So has a root canal reinfected and often they’re called silent.
Dr. Michelle Jorgensen [00:44:40]:
They don’t hurt. You don’t even know what’s happening. I’ll find people that have literally a quarter size hole in their jawbone that’s full of infection and there’s zero pain, no symptom whatsoever. And it’s from an old root canal, because the root canal, they remove the nerve. You don’t hurt. It doesn’t hurt. So bone doesn’t actually feel a lot. So huge abscesses.
Dr. Michelle Jorgensen [00:45:03]:
So we can identify these big abscesses or where a tooth was removed, and most everyone’s had wisdom teeth removed, so you need to have these areas checked if you’ve had wisdom teeth removed, because infection can stay in those spots for decades and can affect gut function, and that’s actually stomach and endocrine systems. So anyone that has fatigue, thyroid problems, adrenal issues, or gut function issues needs to have a cone beam ct scan and have their wisdom tooth area is checked. So that’s one thing we see on it, is that. But the other thing I can see is what’s called your airway. And people are always like, oh, shouldn’t you see an ENT about that? Yes and no, because an ENT is going to look at the tube, they’re going to look at the size of your nose. They’re going to look to see, is the septum deviated? They’re going to look to see, are your tonsils in the way? They’re going to look at a lot of things. So am I. But I’m also going to take it.
Karyn [00:45:54]:
They’re going to look at the structure.
Dr. Michelle Jorgensen [00:45:56]:
Yeah, yeah, they’re looking at the structure. Exactly. The physical structures. So do I. You know, I’m going to look at the exact same things, but then I’m going to say, okay, the tube you have to breathe through, there’s like half a tongue sitting in that tube, and the tissue at the back of your throat is all swollen and blocking off half of that tube. So then we’ll take it a next step and say, why? Why is the tongue so large and hanging back into the way where you’re supposed to breathe? Why is that tissue so swollen? Why are the tonsils swollen? Why are those things happening? And it usually comes back to an infection somewhere in the mouth. So then we’ll identify the source, which is the infection, or it may also be mouth size. There’s not room for everything to fit, and so it has to fall back into the airway.
Dr. Michelle Jorgensen [00:46:46]:
So again, the dentist can address the mouth size problem. We can expand the mouth, make more room for everything to fit so that you can breathe properly. So biologic dentist is the place to go for these things. And again, you go, what does this have to do with gut health? These things leave you in fight or flight, leave your gut turned off. So you need to find out if they’re going, if they’re happening.
Karyn [00:47:10]:
Yeah. There’s no way to separate these. Right. We are a complete being, and it’s all related. It’s fascinating to me how related our oral health is with our gut health. You know, one impacts the other, the other. I mean, it’s just, it’s just a constant, continuous connection. So it’s really important that we have a very good relationship with our dentists, no matter who they are.
Karyn [00:47:38]:
And hopefully, it’s somebody that has a more health focused perspective so that they’re looking at these things, not just the structure of these, you know, things, but they’re seeing behind it, what is the function? And then I love the question that you asked. It’s why? Why? I don’t see many dentists asking that question. Why? Right. But hopefully a biological dentist is going to ask that question. Why? Take it a little bit deeper so that you can then get the benefit in both your oral health and your gut health.
Dr. Michelle Jorgensen [00:48:11]:
Yep.
Karyn [00:48:12]:
Something that I wanted to ask you about is vitamin D, because it’s something that so many with gut challenges are deficient in. I’ve heard you speak about the relationship between vitamin D and gallstones in kidney stones. And so, like I mentioned, many people with gut challenges are d deficient. They also are more prone to gallstones, to kidney stones. This is a personal question for me, doctor Michelle, because I’m dealing with kidney stones right now. So can you please help us understand what is the link between all of this and how does it relate to our oral health?
Dr. Michelle Jorgensen [00:48:53]:
So vitamin D and its buddy, vitamin k two. So really, we have to be pretty specific here. It’s vitamin D three and vitamin K two. And the reason we have to be very specific about k two is there’s a k one. That’s a very different vitamin. If I were to name these, I wouldn’t have named them the same letter. So we’re talking about vitamin D three. Vitamin K two.
Dr. Michelle Jorgensen [00:49:19]:
So vitamin D three, one of its main purposes is to grab calcium out of the circulatory. System. So it, once we digested and absorbed calcium, it starts to float around and find a place to be used. Well, vitamin D three is the thing that grabs it, that can grab hold of it in that circulatory system. Vitamin K two is then the thing that takes a that complex and puts it in the cell. So unless you have both of those, what you end up with is a lot of free floating calcium. What does that free floating calcium do? It goes and clogs up kidneys, creating kidney stones. Calcification.
Dr. Michelle Jorgensen [00:50:01]:
Have you heard that word, calcification? Calcification is calcium where it doesn’t belong. So it will create a kidney stone. It will gum up a gallbladder and create gallstones. It will create calcification in arteries. This is often what leads to blockages and heart attacks is calcification in arteries. It will lead to tartar on the teeth because it’s just free floating calcium. It gets in the saliva and it lands on your teeth. So all of those things are signs that you are not utilizing calcium properly.
Dr. Michelle Jorgensen [00:50:34]:
So you need to increase the vitamin D three and make sure, sure that it also has the vitamin k two along with it, because if you just do the d three, you’re still not going to get it in the cell. So make sure you have both of those together. Now, why, when people have poor gut function, do they have poor vitamin D three? That’s the next why, right? Most likely it’s an absorption. So there’s just not absorption. Absorption just isn’t happening the way it should. Because vitamin D three is actually a difficult one to get. It isn’t in a lot of foods. It’s only pretty much in animal products.
Dr. Michelle Jorgensen [00:51:13]:
Vitamin K two is another one that’s difficult to get. It’s only in animal products if the animal has been fed grass, which that’s pretty few and far between in our world anymore. So really, we’re all pretty deficient in vitamin D three and k two in our world day. And then if you add on to that poor absorption, you’re just going to exponentialize the deficiency that everybody sees, but you’re going to be even more deficient. So I think if you have poor gut function, you’re going to just have to plan to take a vitamin D three k two supplement. It’s just going to be part of what you do.
Karyn [00:51:57]:
And it’s not a risk to be taking it at higher doses because I see a lot of my clients, their doctors have said, well, you need to be taking the 50,000 ius weekly and they put them on that for long term. That’s a really high dose. So any, you know, side effects, problems with that long term, especially for people with gut challenges.
Dr. Michelle Jorgensen [00:52:21]:
I’ve heard controversy both ways. So I learn in Switzerland, one of my mentors is teaches at a place called swiss biohealth and he has scores of research showing that there is no toxic dose of vitamin D. Three. But then I also have colleagues and others that have said that that’s not true because this is a fat soluble vitamin. So there are two different kinds of vitamin types. There’s water soluble vitamins, that’s going to be vitamin C, vitamin D, or, excuse me, vitamin B. All the B vitamins are going to fall in that category, which means they are just excreted. If there’s too much, you just pee them out.
Dr. Michelle Jorgensen [00:53:08]:
Vitamin D, A, E and K are fat soluble. So what that means is they’re stored in fats and they don’t excrete the same way that the water soluble vitamins do. However, it’s pretty interesting to watch a blood test because I’ve done this with myself before taking high doses. I’m way up here. I cut my dose in half and I dropped pretty quickly, so they leave the body fairly quickly. My safe dose is about 5000 ius a day. I think you can stick with 5000 ius a day at a consistent level and it will keep you dosed. What you need for calcium metabolism.
Dr. Michelle Jorgensen [00:53:48]:
Now you asked, how does this affect oral health? Well, remember we talked about minerals being essential for dental health? These minerals and vitamins are essential for no cavities. They’re essential for remineralizing cavities. They’re also essential for gum health. So again, if you’re low in vitamin D, we’re going to see it in your mouth. So this is the thing that I actually prescribe to patients most frequently is vitamin D. Is that all right? You’re just going to have to really? Yep. You’re going to have to take this if you don’t want cavities anymore.
Karyn [00:54:20]:
And when it comes to people with gut challenges in my practice, I’m always saying I really like the liquid supplements, the sublingual, like I’m trying to think of the company that I. Orthomolecular. I think it is, the d three k two. It comes in a dropper. I really like that. How about you?
Dr. Michelle Jorgensen [00:54:37]:
Yes. Anybody that has a gut health challenge. So an absorption issue, I will tend to defer to liquid if possible, and powder next and capsules third, because the capsule is going to additional processing in the gut. And if your gut is a little wimpy, then we can’t really ask it to do extra work. So let’s just give it a liquid form to make it really easy to get it in. Yeah, there’s. There’s great sources. In fact, we use the orthomolecular one.
Dr. Michelle Jorgensen [00:55:06]:
There’s a few. There’s great sources of liquid vitamin D. The other nice thing about the liquid is you can dose it quite easily. So if, let’s say, you know, you started at a higher dose, you can just back it down quite easily. You just do a half dropper full instead of a full dropper full now. And so that’s another reason I like the liquid for that reason.
Karyn [00:55:25]:
Yeah, yeah, absolutely. I agree. Now, Doctor Michelle, I cannot let you go without asking you about ozone, because rectal ozone is something that I have been talking about for a while now with my community, and I’ve heard that ozone is something that is being used in dental practices. Obviously not the rectal ozone, but ozone in general. And it’s something that I think is so misunderstood and just not talked about. Right. You’re not going to your gastroenterologist or your traditional dentist, and they’re saying, let’s try ozone. So how are you using it, if you are at all? Are you using it in your practice? What do you think about the benefits of ozone?
Dr. Michelle Jorgensen [00:56:04]:
We use it every day, nearly every patient. So, yes, we use it all the time. The beautiful thing about ozone is it’s a broad spectrum antimicrobial, so we use it in a few. Well, first of all, what is ozone? You know, everybody’s like, oh, it’s like that dangerous thing. No, it’s actually three molecules of oxygen. So what are the side effects of ozone? Oxygen, what are the, you know, what is it? What are the, you know, the downstream metabolites? Oxygen. Okay, well, but it’s. Yes, it’s oxygen.
Dr. Michelle Jorgensen [00:56:37]:
That’s all it is. So what does it do? Well, when there’s three molecules of oxygen together, I always tell people oxygen likes to be in pairs, so it doesn’t like that third wheel. And that third molecule of oxygen is very unstable. He’s looking for his own buddy to go hang out with. So it loves to bind to microbes. The great thing is, is our cells are actually resistant to the oxidation or this oxygen molecule binding to it. The only cells that aren’t are eyes and lungs. So those are the two areas that you need to be cautious with when using ozone, because eyes and lungs are actually, they can be damaged by ozone.
Dr. Michelle Jorgensen [00:57:21]:
So you need to be careful about that. Don’t breathe it in and don’t. Don’t blow it in your eyeballs. But it will bind all the rest of the cells. It can’t do anything to. But it will bind to every single kind of bug. So it doesn’t matter if it’s a bacteria, virus, a parasite, fungus, it will kill all of them. It’s not specific.
Dr. Michelle Jorgensen [00:57:40]:
So what we use it for are a lot of different things. We use it to keep all of our water clean in our dental office. So that’s a real simple thing. We use. We use ozone water in all of our water lines. We use it for underneath the filling. So if you have a real deep cavity, and if we keep removing the cavity, if it would uncover the nerve and then kill the tooth, this is how teeth go to root canals. If that would happen, what we do instead is instead of removing that deepest part of decay, we actually use ozone on it.
Dr. Michelle Jorgensen [00:58:13]:
It kills all of the bacteria in that cavity, and we’re able to fill over the top of it and save a tooth from needing root canal. We do this all day long, every day, keeping teeth from needing root canals by killing the deep bacteria inside of the cavity. We use it in gum disease. So we use it to flush all of the gum pockets everywhere and balance the oral biome. You talk about gut biome, there’s an oral biome as well. So we kill bacteria in the mouth. It desensitizes teeth. We use it when we remove these failed root canals or clean out areas where a tooth didn’t heal right, because it kills any bugs living in those holes in the jawbone.
Dr. Michelle Jorgensen [00:58:52]:
So we use it in gas form and in water form to clean out all of that. And the beautiful thing is we don’t even need to know what we’re killing because we know we’re killing anything and everything. So that’s great, because there’s a lot of tests. Yeah, there’s a lot of tests that, you know, you can go, okay, exactly what bugs are living in your mouth? And I say, I don’t actually care because guess what? We’re going to kill them all. So let’s save your $250 on that test, and let’s just kill everything and just make sure that you stay healthy from here on out. So we use it for everything. What are the side effects? Nothing better help. That’s the side effect.
Karyn [00:59:30]:
I wish more people were talking about it. Yes, and I wish more people were talking about it. And I love your explanation. It just it’s so simple and layperson. It’s something that I think a lot of people complicate. So thank you so much for that explanation, because that I think that’s really helpful for everyone. Good. Yeah.
Karyn [00:59:49]:
So, okay, so I know that there is a wealth of information on your website. Make sure I’m getting it right. Living well with Michelle. Did I say that right? Okay, so, folks, we have been talking about living well with Doctor Michelle. Thank you. Okay, so we have been talking a lot about biologic dentistry, but you are a very smart woman, very accomplished. You’re also a naturopath. I think there’s some nutrition training in there.
Karyn [01:00:18]:
You’re fermenting. There’s just a wealth of information on that site. One of the things that I was looking at lately was about the tooth powders that you have on your website. Can you tell me a little bit about the benefits of those, especially for somebody with gut challenges?
Dr. Michelle Jorgensen [01:00:37]:
Yeah, there’s actually a huge benefit for those who have gut challenges. So I formulated these tooth powders and the mouth rinse as a tooth powder and a mouth rinse, because I didn’t want to have, well, two parts. I believe that you can heal teeth, especially if the cavity is in the outside layer of the tooth. But you have to have the correct minerals in order to do that. So both the tooth powder and the mouth rinse have something called hydroxyapatite. What is that? It’s just a mineral complex that your teeth are made of. It’s the actual thing that these are made of. So we’re going to just put back what came out so that you can prevent cavities.
Dr. Michelle Jorgensen [01:01:18]:
So anyone who has a gut health problem absolutely needs to be on both of these products forever to keep the teeth strong, because if your gut isn’t absorbing minerals, then you better be putting them on your teeth. So this is putting minerals literally on the teeth themselves to help keep them strong. The other thing that I formulated these to do was to avoid fluoride. Fluoride does all sorts of things, and it definitely affects the gut in a negative way. I don’t have time to talk about the bazillion problems with fluoride. Let’s just say you don’t want it, especially if you have gut health problems. So this does not have any fluoride. It does not need fluoride.
Dr. Michelle Jorgensen [01:02:00]:
All you need are the minerals that your teeth is made of or made of. So right here, just put minerals back on them and they will stay strong. All of the surfactants, disinfectants, the things that are in traditional toothpaste and mouth rinse that ruin your own gut biome. Mouth rinses are full of alcohol. They kill off all the good bugs. So you don’t want to use regular mouth rinse. It’s alcohol containing. It’s going to change your gut biome completely.
Dr. Michelle Jorgensen [01:02:28]:
There’s so many things. So basically all the things you don’t want aren’t in these. And all the things you do want to stay healthy are. And I’m not a big self promoter, but just go get these. Like, literally just go get these.
Karyn [01:02:42]:
Yeah. That good? Yes. I need to do that myself. So living well with Doctor Michelle is the place to go to get those correct?
Dr. Michelle Jorgensen [01:02:49]:
Correct.
Karyn [01:02:51]:
Okay. So we’re going to finish up today with a quick lightning round. And doctor michelle, these questions are not as hard as the ones I’ve been giving you today. Just really quick, easy, fun questions, a way for my audience to just get to know you a little bit better. Is that okay with you?
Dr. Michelle Jorgensen [01:03:06]:
Sounds great.
Karyn [01:03:09]:
Fantastic. Okay, here we go. What is your favorite gut friendly snack?
Dr. Michelle Jorgensen [01:03:16]:
My favorite gut friendly snack is applesauce and dates.
Karyn [01:03:23]:
Oh, I love dates. Okay, name one supplement you can’t live without.
Dr. Michelle Jorgensen [01:03:28]:
Vitamin D three and k two.
Karyn [01:03:32]:
I love it. I’m so glad we talked about that one. Okay. How do you advocate for yourself during doctor visits?
Dr. Michelle Jorgensen [01:03:40]:
If you have a question, make sure that they’re not done until you’re done getting an answer. It’s really okay to keep asking.
Karyn [01:03:51]:
I love it. Okay. What’s one thing that you do on a regular basis to connect with yourself, like a mind body technique or something? Self care, something in that realm?
Dr. Michelle Jorgensen [01:04:01]:
I work in my garden. It grounds me literally and figuratively.
Karyn [01:04:07]:
Oh, that’s great. Okay. When someone says to you, do you have any good book recommendations? What is the one book you recommend most?
Dr. Michelle Jorgensen [01:04:19]:
My very favorite book is called.
Karyn [01:04:21]:
It’s okay to shamelessly plug your book.
Dr. Michelle Jorgensen [01:04:23]:
Yeah, well, any of my books. But the book I really do love is called Animal Vegetable Miracles by Barbara Kingsolver. And it’s my very favorite book I’ve ever read. And I read.
Karyn [01:04:37]:
I love that.
Dr. Michelle Jorgensen [01:04:38]:
A lot of books, but that’s just my favorite.
Karyn [01:04:42]:
Yeah. Okay, cool. What are you currently binge watching?
Dr. Michelle Jorgensen [01:04:48]:
Nothing. Because I have too many books to read.
Karyn [01:04:55]:
You’re binging books. Okay. Coffee or tea? And how do you take it?
Dr. Michelle Jorgensen [01:05:02]:
Definitely tea. I’m not a coffee drinker and I love chai tea with a little bit of oat milk in it.
Karyn [01:05:10]:
Yes. Yes. What is one cheap food that you can’t resist.
Dr. Michelle Jorgensen [01:05:17]:
I absolutely love snickerdoodle cookies, but I eat gluten free, so I very rarely find one that I get to eat. Mm hmm.
Karyn [01:05:28]:
Gotcha. Last question. The name of this podcast is the Cheeky podcast. And to me, cheeky means a little bit sassy, a little bit quirky, and a lot badass. So what’s one thing that you are cheeky about in your life?
Dr. Michelle Jorgensen [01:05:44]:
I have had a lot of resistance in my career, and people telling me, you can’t do that. You can’t do that because you’re a woman. You can’t do that because you don’t know enough. You can’t do whatever. Basically, my response is always, watch me.
Karyn [01:06:01]:
Amen. Amen to that. Thank you so much, doctor Michelle. It has been such a pleasure to have you on today. I know that after listening, people are going to want to find out more about biological dentistry. About you. If we’re looking for a biological dentist and we’re not in your area, I know you live in Utah. So if we’re not in your area, what’s the best place to find a biological dentist in your own area where you live?
Dr. Michelle Jorgensen [01:06:28]:
I actually have a directory on my website, so if you go to living well with Doctor Michelle, I have a dentist directory of dentists that have been vetted by me and that is the first place to go. And then there’s a couple of other directories as well that I’ll send you that you can put in the show notes to check, but the ones that I personally know are on my dentist directory, on my fabulous.
Karyn [01:06:51]:
And to connect with you, is your website the best place to go living well with Doctor Michelle?
Dr. Michelle Jorgensen [01:06:56]:
Yes. Website or on social media as well under that same, that same name, Instagram.
Karyn [01:07:03]:
Facebook, all the goodies there.
Dr. Michelle Jorgensen [01:07:06]:
Yep.
Karyn [01:07:07]:
Yeah. Wonderful. Doctor Michelle, thank you so much for your time. It’s such a pleasure to talk with you.
Dr. Michelle Jorgensen [01:07:12]:
Thank you.
Karyn [01:07:21]:
If this podcast is meaningful for you, if it’s been helpful in your IBD mom life, I’d love it if you would do a couple things. First, follow the pod. You’ll never miss an episode. And those moms who are searching for podcasts about Crohn’s and colitis, they’ll find us easier. There’s probably a plus sign or a follow sign where you’re listening in right now at the top of your screen. Go ahead and give that a tap. And then also give the Tiki podcast a five star rating and review and share it with your friends who are also struggling with IBD. The more we are open about talking about our illness and bringing awareness around it, the more we’re able to connect and build a safe community around each other.
Karyn [01:08:06]:
I love being in community with you and I appreciate you, my friend. One last thing before we wrap up today. You know, I think you’re a rock star for taking time out of your busy life to listen in and invest in your healing. It is capital h huge. And the reason I know how huge this is for you is because I am right there with you in all of this, working my wheel of wellness, keeping my crohn’s at bay. It’s something that I invest in every day and I’d love it if we could continue our gut healing journey together. If you’re like me and you’re ready to soak up even more amazing gut healing information, it’s time to join the gut love community@karenheathy.com. community the GLC is my free and fabulous space, dedicated to dishing out even more IBD resources, recipes, healing hacks, lots of BTC secrets on how I manage my life with IBD, all wrapped up in a weekly newsletter to help you keep your momentum going strong.
Karyn [01:09:10]:
This IBD dish is gut healing insights that I only share within our tight knit community. Basically, it’s your one stop shop for a more diversified approach to true and lasting gut healing. Amen to that my friend. Let’s walk this gut healing journey together. Join me in the glc@karenhaley.com. community that’s karynhaley.com community. I can’t wait to meet you.
In this week’s episode of The Cheeky Podcast for Moms with IBD, we’re delving into a transformative approach to managing Crohn’s and Colitis. Join us as we explore the IBD disruptor’s vision of what health looks like through your Wheel of Wellness, an innovative tool designed to help you build a comprehensive, personalized healing plan that addresses the unique complexities of IBD.
Discover how the Wheel of Wellness can help you integrate multiple healing pillars necessary for true and lasting flare-free living, from diet and lifestyle (momstyle) adjustments to unconventional treatments and mind/body practices. This episode is all about empowering you to take control of your IBD journey and create a sustainable path to long-term remission on your terms.
Tune in To Learn About:
✅ [10:03] Discover your personalized path and gut healing in a 360 vision
✅ [14:36] What’s included in your Wheel of Wellness
✅ [24:19] What unconventional treatments really looks like.
✅ [30:27] Why ditching FOMO and embracing the slower path of motherhood is actually a bonus for your long term health.
✅ [32:13] Do it Like a Mom: Family ways to make your Wheel of Wellness work for you
✅ [34:50] Grab my Wheel of Wellness Building Tool Kit to get started on your IBD disrupting, personalized path to health today
It’s time to take control of your health. Put the power back within your control. This is the episode to help you do just that!
Because our IBD plays by different rules. Season two is juicy, full of unconventional wisdom, real talk, new ways to tackle our illness, and a whole lot of.
Karyn [00:00:32]:
Community empowerment, and all of us advocating.
Karyn [00:00:35]:
The hell out of our illness.
Karyn [00:00:37]:
We’re in this together, and I’m here to help you find healing on your terms.
Karyn [00:00:42]:
Let’s do this. Well, hey there, dear one. We have got a crucial IBD topic to talk about today. You know, a lot of the time when the conversation is about something as tricky as getting your guts back in gear, it’s really important that we get specific with step by step tutorials. And I have to say, I love a good step by step as a lifelong teacher. I just love step by step processes. Maybe too much because I think sometimes I can get, if somebody says they have a plan, I can really get sucked into it. But usually a step by step is a good thing.
Karyn [00:01:24]:
Like when I think about some of the back episodes of the Cheeky podcast, like back in episode 103, the Yogurt Myth. That was a really tutorial type of episode. Or maybe episode 97 that was all about ways to stimulate your vagus nerve. Very step by step concepts. But sometimes, sometimes we have to take a step back to take a look at the big picture and focus on overall healing modalities to really get a 360 view of the process. Like, I like to kind of think of it like you’re looking at the view at the top of the Grand Canyon, or maybe it’s like a Mount Kilimanjaro view. It’s breathtaking. It’s awe inspiring.
Karyn [00:02:15]:
So big picture, because when we have full control of what’s overarching, all the little things that we do to heal on a daily basis, when we know our why and how we generally want to get there, it has the power to translate then into laser focused clarity, into those nitty gritty type of pieces of the puzzle. And when we know the bigger picture, we can then hone in on the smaller things that make up the larger sphere. So today’s episode, it’s all about the biggest picture. Specifically about a vital missing piece that should be part of your big picture IBD goals, but is also often missing. And I’m going to be really honest with you here. Until about five years ago, that missing piece that we’re going to talk about today I was missing it as well. I was missing it from my IBD healing plan as well. So I had to have a complete breakdown, just basically a meltdown, like a come to Jesus sobbing on the floor, bathroom floor kind of moment, to really realize how important, like, that’s how big this was for me to realize how important this missing piece is.
Karyn [00:03:47]:
So if you have to find out today that this crucial piece, this gut healing piece, if you have to find out today that you don’t have that in place, girl, I gotta say, you’re in good company. And even better news is that it’s never too late to add this piece in. So just what was that moment? What was that come to Jesus moment for me? What was that all about? And what’s that missing piece of gut healing that’s most likely plaguing you? Well, what happens when we put all of our gut healing eggs in one basket? So for you, at this point, all of your eggs might be in the medication basket, and maybe you’re only using medication, maybe a medication only approach to cover up your IBD symptoms. And that was me for about 20 years, not even a few years, but that was me for about 20 years with IBD. I didn’t know any better. I didn’t know there were other options. But cover ups like that, they never give you that real, true, inside out healing, do they? They might look like they’re covering up the problem in a way that is long term, but truthfully, they never solve it long term. It never solves the problem in a lasting way.
Karyn [00:05:15]:
It’s like I always tell my kids, your problems will never go away if you continue to cover them up. It’s when we bravely walk through the challenge that we take its negative power away. But even when I was able to get off of the medication, only train, as I like to call it, I still succumbed to issues because truthfully, I was cocky. I thought that I had it all figured out. I figured out, I thought that I thought I had found my savior and that IBD, it would just never plague me again. I really did. I really thought that. I thought that I had licked it.
Karyn [00:05:56]:
I had found food. Glorious gut healing food. It’s the ultimate IBD healer, right? Those gut healing diets, like the specific carbohydrate diet and gaps and paleo, now that has the power to really get to your root of the root of your IBD. That’s what so many experts tell us. Just eat for your gut and bye bye IBD. And that’s what I thought for the next ten years with gut healing food as my. It was basically my north star of remission. So no Crohn’s was in sight.
Karyn [00:06:35]:
I found food and I’m healed. That’s what I’m thinking. Or so I thought. Because as it turns out, gut healing food, that approach, it’s an amazing starting place. Don’t get me wrong, it’s a great starting place, but just like medication only is a great starting place. Food, just food. Just medicine. It might work for maybe other health challenges, but trust me, trust me, dear one, it is absolutely not sustainable.
Karyn [00:07:07]:
It’s not a sustainable, forward thinking action plan because IBD plays by different rules. And the biggest thing that I’ve learned in my last several years on this planet is that IBD healing takes a village. It takes a village. And your IBD healing village is a multi pillared approach. When you have many tools, not just one, even if it’s a good one, when you have many tools at your healing disposal, you can take the time to consciously work on those tools on a daily basis. And this is the missing piece. This is the key that has the power to keep your IBD in remission long term. So right now, if you’re solely relying on medication to manage your IBD, there’s absolutely nothing wrong with that.
Karyn [00:08:05]:
I have to say, and I’ve said this before, I thank God for western medicine, doctors, surgeries, medications, I think the heavens for that every day. They’re where. They’re the kind of things that are there when we need them. But if your approach to IBD healing is 100% medicine focused, it’s time to broaden your perspective because you might be missing out on many key pieces of the root cause long term IBD healing puzzle. Now, I do have to say, though, on the other hand, some IBD moms, they will opt for a medication free approach to alleviate IBD symptoms while focusing solely on some sort of dietary choice like the ones I mentioned earlier. Whatever path that might be, whatever gut healing path that might be. I did that for so long. And this can be a really good first step towards the multi pillared approach.
Karyn [00:09:08]:
But it’s so important to recognize that there’s more to the equation than just food. Managing your IBD symptoms and achieving flare free living. Can I get an amen for that? We all want that flare free living. It’s never about just one thing. It’s a complex interplay of various factors that when combined, they create a holistic remission life. And this is your missing piece. This is the missing piece on the IBD healing journey. So, those who have found lasting success in managing their IBD, the ones who have developed this multi pillared approach to healing, this is the approach that gives you the power to delve deeper into those root causes of your individual disease.
Karyn [00:10:03]:
And I. I just want to say that one more time. Your individual disease, so not the way that my disease shows up, not the way that your friend’s IBD shows up, but the way that your IBD shows up, the way it shows up for you. So when you add this missing piece, you will be able to maintain longer, healthier periods throughout your life. So today, today I’m going to introduce you to the way to bring this missing piece into your life in the easiest, most mom centered way possible. It’s all about your wheel of wellness, your personalized IBD healing framework that provides multiple angles to tackle Crohn’s and colitis effectively. Now, you might remember that I’ve mentioned your wheel of Wellness on the podcast and on my website before in different episodes, in different ways. I’ve mentioned this before, this wheel of wellness, but I’ve never dedicated an entire episode to it.
Karyn [00:11:13]:
And it’s so, so, so past time. It is so past time that I did this because this is capital h huge, my friend. The human body, it’s incredibly intricate, and IBD is a complex condition. We’re the healing modality that fits one patient is different from the healing modality that fits another. So relying solely on medication or single method, one size fits all dietary changes to heal your IBD. It’s like treating a problem that’s multifaceted in with a simple solution. It just does not fit. This is a multifaceted problem.
Karyn [00:11:57]:
It’s like, think of it this way, it’s like trying to build a house with a hammer. That’s it. You just have a hammer. But actually, you need a lot more tools. You need an entire toolbox and then some to build a house. So that’s what I’m talking about. And the beauty of adopting a multi pillared approach with your very own tailor made wheel of wellness is that it addresses your disease from multiple angles. It acknowledges that IBD manifests differently in each person, and it recognizes that there’s various factors that contribute to its onset and to its staying powder.
Karyn [00:12:38]:
But by addressing these factors at the same time, this multifaceted but at the same time type of approach, you now have the power to create an empowered, badass, comprehensive action plan that’s always at your fingertips to help you live flare free with IBD. And that’s where your wheel of wellness comes in.
Karyn [00:13:05]:
Just a quick interruption. We will get back to the podcast in a second.
Karyn [00:13:09]:
I’m wondering, are you, like many of.
Karyn [00:13:11]:
Us with Crohn’s and colitis, you’re turning to food to help heal your gut, but you’re just feeling really overwhelmed by the myriad of gut healing diets out there.
Karyn [00:13:21]:
There’s gluten free and dairy free and paleo gaps, and it can be really.
Karyn [00:13:26]:
Confusing and frustrating and leave you feeling disheartened about which diet is the right one for you. And I’ve been there myself. That’s why I created the ultimate IBD diet decoder quiz to help you find your best diet for your unique needs. Now, maybe you’ve tried one of these diets, but you gave up quickly because they were just too strict or they didn’t fit with your lifestyle.
Karyn [00:13:53]:
Here’s the truth.
Karyn [00:13:55]:
There is no one size fits all diet. But there is one best diet for you. And the best diet for you isn’t just about your symptoms. It’s about your lifestyle and your personality too. Are you ready to find the gut healing diet that fits you like a glove? Head on over to karenhaley.com forward slash quiz to take my ultimate IBD diet decoder quiz. It’s free and it only takes three minutes. Discover what you’ve been meant to be eating to put your IBD in its place. That’s karenhaley.com quiz.
Karyn [00:14:34]:
And now back to the show.
Karyn [00:14:36]:
So just in case you’re new around here and you’ve never heard me mention of this wheel of wellness, let’s just start by making sure that we’re all on the same page with this concept before we move forward with creating it for you. Let’s make sure everyone is on the same page with what it is. So here’s what I like to think of it as. So I like to think of it like I imagine a bike with all the spokes that come out of the wheel. And each of those spokes represents a different aspect of your healing process. So these spokes, they encompass various elements. So they might encompass like one spoke might be a dietary choice or a gut healing diet, another spoke might be exercise, another spoke would be mental health, various treatments, whether they’re conventional or unconventional lifestyle adjustments. So, for instance, your wheel of wellness, just to kind of give you an example of those spokes, it could.
Karyn [00:15:41]:
And again, this is just an example. It doesn’t have to be yours, but it could look something like this. So let’s just kind of go through what it might look like. So you might have a spoke that follows the specific carbohydrate diet. That’s a popular diet for IBD. So maybe that’s one of your spokes. You follow the specific carbohydrate diet. Another spoke might be regularly practicing yoga to promote stress and flexibility and core strength.
Karyn [00:16:07]:
Another spoke might be somatic therapy sessions with a counselor to address the emotional and the mind body side of IBD. Another spoke might be incorporating unconditional conventional treatments, like doing infrared sauna sessions or seeing a craniosacral therapist. Yet another spoke would be about taking your prescribed medications. So that could be something like Stelara or Skyrizi. And then another spoke could be prioritizing your sleep, making sure that you get a consistent 9 hours nightly in your schedule. Another spoke could be practicing breathing techniques like the 478 breath. Maybe you do that twice a day because you, it helps promote vagus nerve regulation and grounding within your body. And so there are so many spokes.
Karyn [00:16:59]:
Maybe one is even including supplements. Like maybe you have a daily probiotic supplement or maybe other supplements as well. So now that you’ve listened to this, and I know there’s a lot of them, I was rattling off a whole list, and you may have thought, just, whoa, just wait a minute, Karyn. You mean I have to do all that? Did you, wasn’t that like ten or more things that you just listed? Here’s the good news. The good news is that in that example, that those example spokes that I gave, they might not all be necessary for you, right? Yours could be completely different. Everyone’s wheel of wellness will look different, and only you need to figure out what your spokes are. And to start, you only need one spoke. You only need one.
Karyn [00:17:46]:
You need one spoke to get started. After that, you can add. After you add that initial spoke, you can start to add in more. You can commit to adding in one new spoke at a time until you come up with a path forward that fits for you. So don’t feel overwhelmed when you’re thinking about building your wheel of wellness. I just kind of wanted to give you some ideas of what might be in it to get your wheels turning. Remember, Rome was not built in a day. And your wheel of, of wellness, it doesn’t need to be constructed overnight.
Karyn [00:18:20]:
The key to long term success with this is adding in one spoke at a time. That’s really important for long term success. And your spokes, they don’t have to even be things, things that you do. And what I mean by that is that spokes can actually be mental, because it could actually be something like an attitude shift. The reason I’m thinking about this is because I was just working with a client this week, and we were looking at her wheel of wellness, and it had things on it that I just thought were so brilliant. It had things like setting boundaries, saying no, listening to positive podcasts, doing foot soaks. So see, your wheel, it doesn’t have to be things that take you out of your home or even out of your body. It can also be things that are more mind body centered, more mind body techniques.
Karyn [00:19:14]:
In fact, spokes like that, they are just as important as any other spoke in your wheel of wellness. Now, remember, if this is new to you, you’ll just be starting out with that one single element. Like it might be medication or maybe it’s food. Maybe that one thing for you is trying to say no more often. We could all do that, right? So it might just be that once you have that one thing, whatever that is for you, once it becomes very much a habit for you, then you can focus on introducing that next spoke. But don’t rush this process, and don’t worry about creating the perfect wheel of wellness. Oh, no, this is not about perfection. This is b, all the way, your personalized approach, it’s going to evolve over time, and it will reflect your ever changing IBD mom needs, as well as your lifestyle.
Karyn [00:20:17]:
So if you find yourself unsure about what to add specifically to your wheel of wellness, I want you to. I just kind of want to give you some help here with this. So I want to give you some of. Just some suggestions to kind of help get the mind going. Start thinking about what could actually go in there. So I thought we would talk about my five pillars of gut healing. It’s what I call my flush formula framework. And I call it the flush, because each of the letters in the word flush stands for a pillar in the gut healing method that I use with my clients.
Karyn [00:20:52]:
So I’m going to walk you through these key pillars of healing, and what I want you to do, whether you’re driving or doing the dishes or taking a walk, whatever you’re doing, I want you to. If you’re in a place where you can do this, I want you to just kind of let your gears turn, let some marinating happen. I want you to see if it sparks any ideas into what could possibly fit into your own personal wheel of wellness. Because in just a few minutes, we’re going to find out how you can get your hands on my wheel of wellness tool building kit. And I would love, love, love for you to already have an idea. One or two is fine of what your first spokes might be. Okay, so here is the flush pillars of gut healing, the ones I use with my clients all the time, every day. Okay, so the first letter in flush is f.
Karyn [00:21:53]:
That stands for. You probably know it stands for food. I’ve said it before, I will say it again. I will probably be saying this till the end of time. This is your best starting place. It’s a quick win if you find the right gut healing diet for you. It’s a quick win and it starts to move the needle in the right direction. It’s not your only pillar.
Karyn [00:22:18]:
Like, don’t make that mistake like I did for years, but it is the best place to begin when you’re just starting out. So maybe there’s a food that you want to omit, or maybe there’s a gut healing diet that you’re thinking about trying that way of eating, whatever that is for you. That could be a spoken your wheel of wellness. Okay, let’s talk about my gut healing pillar number two. And that starts with l, the l in flesh. And that’s lifestyle. Or as I like to kind of call it, your mom style. Since I work with moms, it’s all about redefining your daily habits so that they sync harmoniously with the needs of your body.
Karyn [00:23:02]:
Brilliant, right? So this is where your healing modalities, things like sleep and setting boundaries. Is there saying no taking bubble baths, you know, anything that makes up your lifestyle, foot soaks, date nights, girlfriend time, etc. Etc. All those things. All the things that make up your life, your mom life, all of those things come into play. So we’re talking about big, important things that if you’re going to make time for, they need to be visualized somewhere. Somewhere that you see it often. And that’s where this wheel of wellness comes in.
Karyn [00:23:40]:
Because as we’re going to talk about in a minute, I want you to put it in a really prominent place. Okay, let’s talk about the you in flush. And that is unconventional treatments. So this pillar in my gut healing framework, it might take a little bit of research on your part. This one is a little bit more in depth because unconventional treatments are just that, they’re unconventional. So step one here might be finding out what your options are. Some of the unconventional IBD treatments that my clients tend to use. I just wanted to kind of give you some thoughts just so you could get, again, get the wheels turning.
Karyn [00:24:19]:
Some of them are more mainstream, so even though they’re in the unconventional realm, they’re more mainstream. So that could be things like Reiki, craniosacral therapy, acupuncture, things you may have heard of all the way to out there treatments like rectal ozone therapy. And we talked about that in a podcast with Doctor Ilana Gurevich. Maybe ozonated suppositories even to weigh out their things, like working with a shaman or a medical intuitive. So unconventional treatments can really run the gamut, but they can be the answer that you’ve been looking for, and they can be a great addition to your wheel of wellness. Okay, let’s talk about the fourth pillar to really help you marinate with this and get the gears turning. Thinking about what might be in your just the starting wheel of wellness for you. So number four is s, the s in flush, and that’s supplements.
Karyn [00:25:14]:
Of targeted supplements. Now, notice I said targeted supplements because I am really against the throw everything, spaghetti at the wall kind of supplement, every supplement under the sun approach. That is not what I’m talking about here. I’m talking about targeted supplements that have the power to supercharge your healing process and elevate your healing journey. It’s all about picking the ones that work specifically for you, and they can be wonderfully complimentary when you find those right ones. It can be a great component to adding into your dietary and your lifestyle shifts. Supplements are really the most individualized pillar that we have, because what works for one might not work for another with Crohn’s or colitis. And it’s really important to work with someone when you’re deciding on which supplements are the best fit for you.
Karyn [00:26:12]:
Okay, the last pillar to really help you just kind of think about what do you want? What do you want that number one spoke to be in your wheel of wellness. And that’s the h in flush. And that’s higher mindset. This is the last one. This is the last pillar that we talk about, but it’s definitely not the least. This is your all important mind body medicine. That mind body connection, inner tools that will be the core, the center of your remission strength for years to come. So we’re talking about things like meditation and spirituality, prayer, therapy, connecting with nature, deep breathing, a gratitude, practice mantras.
Karyn [00:26:58]:
The list goes on and on, but you get the idea. Those are just some examples. Your higher mindset is also, it’s very personal to you. No two higher mindset pillars really tend to look alike. And yours is going to grow and develop over time as well. I think it’s a beautiful thing to explore this particular part of your healing journey. What mind body techniques are you thinking about adding? Like, what are you thinking about right now? Any of the ones I mentioned. What do you think you could add to your wheel of wellness? In the higher mindset category, what could you add today? All right, so that’s the five pillars of my flush formula framework in a gut shell.
Karyn [00:27:44]:
And these pillars are your guidepost to help you brainstorm those ideas for your own personal wheel of wellness.
Karyn [00:27:54]:
Hey there, it’s Karyn popping into the episode. I want to thank you so much for tuning into the cheeky podcast for moms with IBD today. You know, the great information that we’re dishing out on this pod is exactly the same type of conversations I get to have with my clients every day. And if you’re ready to take your IBD healing journey to the next level and move into being the mom you always dreamed you’d be, then hop on over to karenhaley.com/consult and book your free IBD consultation with me today. Remember, my mom had to be a little bit different and spell my name with a y. So that’s karynhaley.com/consult. Now, on our call, we will dive into what you’re struggling with most right now and make a plan for how.
Karyn [00:28:44]:
We can work together to help you.
Karyn [00:28:47]:
Achieve your big, bold, beautiful, life transforming goals. No more sitting on the sidelines waiting for that miracle cure to magically happen. You’ve got what it takes to do this, mama. You just need a little nudge in the right direction, and I’ve got your back. Karynhaley.com/consult. And now back to the show.
Karyn [00:29:11]:
Okay, now remember, I have to say this, but there’s no rush. There is no rush to any of this. There’s no stress to any of this. You want to do it right, you don’t want to do it fast. So building your wheel of wellness, it’s a very gradual, ongoing process, but it is an integral part of your healing journey. Take it from me, I learned this the hard way, especially if you don’t want your healing to be fleeting. And it might even be a couple years that you stay where you thought you would be forever. But trust me, it is fleeting.
Karyn [00:29:50]:
So this is really crucial. I want you to be able to start to build your own wheel of wellness today. So if you want to do that, head on over to karenhaley.com wheel. That’s karenhaley.com wheel, and you can grab your very own free wheel of wellness tool building kit. It’s got everything that you need to get started today. It’s got sample wheels. It’s got ideas for you for your own wheel based on my flush formula framework. It’s got your very own fill in the blank wheel.
Karyn [00:30:27]:
It’s basically everything that you need to ditch this missing piece of your IBD healing plan. Now. Now, before we wrap up today, I have one last idea that I want to leave you with, and that’s the role of motherhood in building your wheel of wellness. As a mom living with Crohn’s or colitis, it’s vital for us to recognize that our journey will progress differently from others due to the demands that are placed on us as the awesome sauce busy moms that we are. So instead of feeling behind the compare or even, you know, playing that comparison game with others or feeling FOMO, we need to stick together, right? We need to stick together and embrace the pace of the tortoise, because that’s where our life is at right now. So don’t ever forget, it’s the slow and steady tortoise. I say this all the time. It is the slow and steady tortoise who wins the race in the end.
Karyn [00:31:31]:
That’s us. That’s me and you. That is IBD mom tortoise. That’s who we are. As busy moms, it might take us more time to get there with our wheel of wellness, and that’s okay. In fact, I have to say, I think it’s better than okay, because change is hard and developing habits slowly over time, it’s been shown to actually help those habits stick better. So the fact that we are on a slower journey is actually a good thing. And the best news here, the best news is that there are so many things you can do to make living your truth in this wheel of wellness, to make it 100% doable, 100% possible for you.
Karyn [00:32:13]:
Firstly, you can find creative ways to incorporate your kids in this whole process. They can become part of your wellness routine as well. Maybe they can join you for meditation or for yoga sessions. That would be fun, right? How about maybe enlisting their help as you prepare nutritious meals together? Sometimes having a family with all that goes into root cause healing, sometimes when I see clients, it’s seen as a hindrance because, oh, my gosh, I have to think about my family, too. But I like to see that as something that we can also look at the other side of, because it can be a blessing in times of healing. We have this built in support system. So seek help. Seek help and support from your spouse, your parents or your siblings to ensure that you maintain your wheel of wellness along with your responsibilities as a mom.
Karyn [00:33:11]:
And bonus tip, bonus tip. Wheel of wellnesses. They aren’t just for IBDers. Oh no, my friend, they aren’t just for IBDers. You can get your family involved in the wheel of wellness mindset as well. You can share your visions with each other. And I say that because I have a client who did just that. So she’s married and she has two teenagers and they all have their wheels up on the fridge.
Karyn [00:33:38]:
They’re all on their fridge together at home. They use it to support each other’s journeys. You don’t have to have IBD to have a wheel of wellness. Everybody needs a wheel of wellness. So they are there to support each other’s journeys. And then they talk about it with each other from time to time and say, hey, how is your goal doing? How are you doing with that? And I just have to say, how freaking beautiful is that? I absolutely love that. Okay, last thing I want to say, if you’re anything like me, you need a constant reminder to do this. But I want to say that I’m giving both of us permission to ask for help.
Karyn [00:34:18]:
To ask for help when we need it. Whether it’s getting a babysitter for some much needed self care or it’s delegating tasks to help lighten your load. We deserve health. We deserve health as much as anybody else. And sometimes that means that we need to take help. We need to take help to make these things happen so permish to ask for help. Granted, both for me and for you. Okay, my friend, this is where I leave you for today.
Karyn [00:34:50]:
Off to the races on your very own wheel of wellness. Don’t forget, it’s free and yours for the taking. So grab your Wheel of Wellness Tool Building Kit at karynhaley.com/wheel That’s karynhaley.com/wheel. If you’re eager to boost your chances of getting long term control over your IBD, this comprehensive guide is going to walk you step by step through the process of creating your own wheel of wellness, an individualized plan that’s tailored to your unique needs and preferences. Remember, you may be missing this gut healing piece today, but you don’t need to be missing it any longer. Your Wheel of Wellness is a powerful tool that will continue to evolve with you over time.
Karyn [00:35:49]:
It’s not something, it’s not a one and done thing. It will evolve with you as you change. It will change. That’s a really cool thing. But it’s not about having it all in the place today. So remember, as we were talking through, I mentioned you only need one idea today and I bet you already have it. I bet as we were talking, you thought of something. Just one spoke.
Karyn [00:36:11]:
Just one spoke is in your mind as we’re speaking right now. So go and get that idea on paper while it’s fresh in your mind. And I’ve got to say this, my love. I’ve got your back. I’ve got your back. We’re in this together until we chat again. I’m wishing you much gut love and much happiness. Always chat soon.
Karyn [00:36:40]:
If this podcast is meaningful for you, if it’s been helpful in your IBD.
Karyn [00:36:45]:
Mom life, I’d love it if you.
Karyn [00:36:47]:
Would do a couple things first, follow the pod. You’ll never miss an episode. And those moms who are searching for.
Karyn [00:36:54]:
Podcasts about Crohn’s and colitis, they’ll find us easier.
Karyn [00:36:58]:
There’s probably a plus sign or a follow sign where you’re listening in right now.
Karyn [00:37:02]:
It’s at the top of your screen.
Karyn [00:37:04]:
Go ahead and give that a tap. And then also give the cheeky podcast a five star rating and review and share it with your friends who are also struggling with IBD. The more we are open about talking.
Karyn [00:37:17]:
About our illness and bringing awareness around.
Karyn [00:37:19]:
It, the more we’re able to connect and build a safe community around each other.
Karyn [00:37:25]:
I love being in community with you.
Karyn [00:37:28]:
And I appreciate you, my friend.
Karyn [00:37:31]:
One last thing before we wrap up today.
Karyn [00:37:33]:
You know, I think you’re a rock star for taking time out of your.
Karyn [00:37:37]:
Busy life to listen in and invest in your healing.
Karyn [00:37:40]:
It is capital h huge. And the the reason I know how huge this is for you is because I am right there with you in all of this, working my wheel of.
Karyn [00:37:49]:
Wellness, keeping my crohn’s at bay. It’s something that I invest in every.
Karyn [00:37:53]:
Day and I’d love it if we.
Karyn [00:37:55]:
Could continue our gut healing journey together.
Karyn [00:37:58]:
If you’re like me and you’re ready to soak up even more amazing gut.
Karyn [00:38:02]:
Healing information, it’s time to join the Gut love community@karenheathy.com.
Karyn [00:38:10]:
The GLC is my free and fabulous.
Karyn [00:38:13]:
Space, dedicated to dishing out even more.
Karyn [00:38:15]:
IBD resources, recipes, healing hacks, lots of.
Karyn [00:38:19]:
Bts, secrets on how I manage my life with IBD, all wrapped up in a weekly newsletter to help you keep your momentum going strong. This IBD dish is gut healing insights that I only share within our tighten knit community.
Karyn [00:38:35]:
Basically, it’s your one stop shop for.
Karyn [00:38:37]:
A more diversified approach to true and lasting gut healing.
Karyn [00:38:41]:
Amen to that, my friend. Let’s walk this gut healing journey together.
Karyn [00:38:47]:
Join me in the glc@karynhaley.com community that’s karynhaley.com community. I can’t wait to meet you you.
In this week’s episode of The Cheeky Podcast for Moms with IBD, we welcome Dr. Kasia Kines, an internationally recognized expert on Epstein-Barr Virus (EBV) infections. Dr. Kines, with her extensive background in clinical nutrition and her role as the CEO and Founder of the EBV Global Institute, brings invaluable insights into the often-overlooked connection between EBV and IBD.
If you’ve ever felt that something was off, maybe what you’re going through doesn’t fit the typical pattern of anything you’ve been diagnosed with, this episode is tailor made for you.
Join us as we explore this complex and often misunderstood condition, especially in its reactivation form. You’ll be amazed at just how many illnesses actually link back to an EBV infection—including Crohn’s and Colitis. Dr. Kines shares her expertise on what proper EBV testing looks like and she shares how you can get tested without even involving your doctor.
We dive into what effective treatment strategies look like and the empowering role of self-advocacy in managing chronic illness. This conversation is filled with eye-opening insights that could transform your approach to IBD management.
This is a powerful one. Don’t miss it!
Tune in To Learn About:
✅ [07:50] Struggling patients, unanswered questions, frustration in healthcare
✅ [20:11] Dr. Kines surprising discovery about IBD while writing her book: The Epstein Barr Virus Solution
✅ [31:06] An AMAZING research opportunity to work with Kasia for those newly diagnosed IBD
✅ [34:03] How immunosuppressive drugs play a role in reactivating EBV
✅ [54:27] Kasia’s Ultimate EBV Healing Bundle
✅ [1:06] EMF exposure and Wi-Fi hygiene
Join us for this enlightening episode and empower yourself with the knowledge to navigate your IBD treatment with confidence and hope.
Hey there, mama. Welcome to season two of the Cheeky podcast for moms with IBD. I’m Karen Haley, functional IBD nutrition and wellness coach and Crohn’s warrior. This podcast is all about us moms because our IBD plays by different rules. Season two is juicy, full of unconventional wisdom, real talk, new ways to tackle our illness, and a whole lot of community empowerment, and all of us advocating the hell out of our illness. We’re in this together. And I’m here to help you find healing on your terms.
Karyn [00:00:42]:
Let’s do this.
Karyn [00:00:49]:
Well, hello, dear one. How’s it going? How’s it going for you today on my end? I gotta say, I am positively giddy over here to introduce you to doctor Kasia kinds. She’s so brilliant and educated, yet as you’re going to see, she’s also personable and really down to earth at the same time. And what she is dishing on is going to.
Karyn [00:01:13]:
It’s like it’s going to blow your.
Karyn [00:01:15]:
Mind because no one is talking about this important topic, which makes this episode a must listen or a must watch if you’re here with us on YouTube, when she connects the dots between the Epstein Barr virus and so many illnesses like ms and lupus, cancer, chronic fatigue syndrome, psoriasis, vagus nerve dysregulation, thyroid issues like Hashimoto’s, type one diabetes, celiac connective tissue disease, and the list goes on and on. But what I brought her here to talk about today is the link between EBV and IBD. And holy how this conversation does not disappoint. It’s an eye opening. And really, I have to say, it is a must listen for anyone, anyone with Crohn’s or colitis. So please, together, let’s be the conduit for our circle, and let’s share this episode with your IBD friends, with your IBD communities, whether it be in person or online with fellow IBD family members. Because this is game changing. It’s really, truly, it’s a game changing conversation for all of us in the IBD world.
Karyn [00:02:33]:
So this is definitely one you’re going to want to listen to and to share as well. Before we get to the interview, let me tell you a little bit about Doctor Kasia Kynes. She is an international authority on the Epstein Barr virus. You’re going to hear us throughout the episode. Call it EBV. Just like inflammatory bowel disease goes by IBD, we’ll be talking about it in terms of EBV. She is a doctor of clinical nutrition. She’s the CEO and founder of the EBV Global Global Institute.
Karyn [00:03:02]:
She’s a board certified nutrition specialist with not one, but two master’s degrees, including a master’s in clinical nutrition from the prestigious Bastille University. And she’s also a best selling author, Amazon bestselling author of the Epstein Barr Virus solution, Doctor Kasia Kinds. And as she prefers to be called, Kasia. She brings her wealth of knowledge to this discussion that’s so often overlooked, that connection between EBV and IBD. And if you’ve ever felt something that you thought, well, that’s just a little bit off, or maybe you thought, what you’re going through, it just doesn’t fit the typical pattern of anything that you’ve been diagnosed with. This is absolutely the episode Taylor made for you. We delve into what EBV is. We talk about, it’s a link to mono.
Karyn [00:04:00]:
You may have had that in your younger years, but mostly we talk about reaction activation syndrome that has the potential to happen in your, or occur in your adult life. We explored the nuts and bolts of the virus like symptoms, diagnosis, what proper testing looks like, because, trust me, your doctors are probably getting it wrong, according to Kasia. But the best part of this conversation, the best part is what Kasia shares with us in the scientific research about the causal link, not correlation, but causal, actual cause and effect links between EBV and certain types of IBD.
Karyn [00:04:39]:
Huge.
Karyn [00:04:40]:
And we also talk about the link between immunosuppressive drugs. And those are something that if you have IBD, you’ve probably had experience with. So things like steroids, immunomodulators, like six MP, as well as all of the biologics, we talk about their link as being a gateway to eBV. And we do also talk about treatment as well, including a discussion about Kasia’s ultimate EBV bundle. Bundle. But we also spend time talking about the vital role of empowerment and setting boundaries and stepping into your power, and how these facets are just as important a treatment tool. And so we also talk about how hard these qualities are to embody for all of us, especially for those of us who are empaths. And I have to tell you, I have never, never met an IBD gal who wasn’t an empath.
Karyn [00:05:39]:
So this absolutely relates to you, my friend, this episode. It’s your roadmap. Your roadmap to understanding a critical and rarely I maybe if ever talked about aspect of IBD that you might just be missing. You know, statistically, around 95% of the world’s population is a carrier for eBv. So chances are, if you’re listening to this today, the chances are extraordinarily high that you’re a carrier yourself. And what that means for you is that given the right circumstances, this dormant virus has the potential to come out in you. How can you prevent that from happening? What can you do if it does happen? Why is IBD at the center of all of this specifically for us? These are the questions that we’re going to answer today. Please help me welcome Doctor Kasia Heinz.
Karyn [00:06:37]:
Welcome, Kasia. I am so happy to have you on the Tiki podcast. Thanks for joining us.
Dr. Kasia Kines [00:06:43]:
It’s so good to see you again. It’s been a long time.
Karyn [00:06:45]:
It has been a really long time, actually, I wanted to start there. So your path as a clinical nutritionist, I know it didn’t start out with Epstein Barr virus. In fact, when we met, way long time ago, when you were living on the east coast, you were actually specializing in. Correct me if I’m wrong, I think it was Sibo. Small intestinal, bacterial overgrowth, or even just gastrointestinal issues, GI issues, and sibo in particular. Yeah, yeah, yeah. So tell me, what caused this change? What happened that you then began to focus on eBv?
Dr. Kasia Kines [00:07:20]:
The universe happened. That’s what happened. Well, I always, you know, like a dog, I always follow where my nose goes, and the nose goes where the pain is. And so I was at Hopkins with Doctor Mullen. He specialized in Sibo, so I worked a lot with that. But then that led me to Hashimoto’s autoimmunity. But in general, I was the clinician of last resort. So I had a lot of complicated cases, so to speak.
Dr. Kasia Kines [00:07:50]:
People that tried everything had a pile of labs, big bills from all the functional doctors, and they were not getting better. So I had to follow that pain and follow what presented and follow what I needed to know. And there was a percentage of, you know, it’s in clinical life, we are humans, so we tend to focus on the negative. So if I was able to help 100 people change their lives, but there was one I couldn’t, then we focus on that one. You couldn’t amplify it and say, why? Why? Why? So I always ask the question, why was I hitting a wall with some of those beautiful souls? Like, we were doing everything right? What was I missing? And that’s a frustration in a lot of clinicians, actually. And at the same time, half a year before I was ready to move to the States permanently, one of my best friends ended up in er, out of the blue, half paralyzed, and was diagnosed with miss. You know, this was. We lived close, relatively close to Chernobyl, you know, northern Poland.
Dr. Kasia Kines [00:09:05]:
Chernobyl is south, but still, you’ll never know. But when I moved to the States, she began his journey, her journey, fighting for her life. And basically, I tried, you know, I became a nutritionist. I tried long distance. I didn’t really know how to help her with miss, but I always ask, you know, why did she get it? I didn’t. She did. What? Why was it? And I was asking the question. She was fighting.
Dr. Kasia Kines [00:09:36]:
She was the most extraordinary person. And eventually it took her almost 20 years, and she died of complications.
Karyn [00:09:46]:
Wow.
Dr. Kasia Kines [00:09:47]:
And I wasn’t able to help her, and that was really painful. And she basically is the reason why I kept asking why she died, why I couldn’t help her, what was it behind it? And the universe delivered. Basically. I started to bump into things. And then a couple of my patients at the same time asked me my educated opinion on the book medical medium. And not that I had time to read, but I was flying to a medical conference. I said, okay, well, if one, I could ignore. If three, like, I have to read it.
Dr. Kasia Kines [00:10:24]:
So I read it on the plane and almost fell off my chair, because, like, what if it’s Marlena? And so I actually. I actually had a colleague who was a medical intuitive, and I asked her, and she confirmed it. You know, it’s just, why did she develop it was that started with EBVDev. And I think Marlena has orchestrated a lot of things in my life moving forward. So I didn’t miss. I didn’t miss anything I was not supposed to miss. So while there’s absolutely no training whatsoever anywhere, I am the training now. There’s no train.
Karyn [00:11:01]:
You are.
Karyn [00:11:02]:
Yeah.
Dr. Kasia Kines [00:11:02]:
But there was this one instructor in my doctoral program, one. And he only did one semester with one class, and I was in that class afterwards. He was not rehired. And he talked about virology, not specifically ebv, but he, like, that was like that crack that not open for me clinically. And I started to look at things differently and pursue it. And so from that on, I just had to say, okay, if medical medium had this huge claim on the extreme left, and he says the spirit of compassion tells him what it is. And then there’s medical community. And I realize medical community has no current information whatsoever on this virus.
Dr. Kasia Kines [00:11:49]:
What they’re doing clinically is so inappropriate that it’s almost like medical malpractice because the literature is there.
Karyn [00:11:59]:
Yeah.
Dr. Kasia Kines [00:11:59]:
So you have those two camps, and then in the middle you have thousands, probably millions of people falling through the cracks and getting worse and sometimes dying. And so I thought, well, what do we know? What can I solidly put in place for everyone? So maybe these start talking and people get better.
Karyn [00:12:21]:
And as it turns out, a lot, because you’ve written a book that is like, you can’t see me if you’re listening to the podcast. But turns out there’s a lot of information on EBV, because.
Dr. Kasia Kines [00:12:34]:
Yes.
Karyn [00:12:35]:
And in fact, where’s mine? Here it is.
Dr. Kasia Kines [00:12:37]:
Right here I have it.
Karyn [00:12:39]:
What a book it is.
Dr. Kasia Kines [00:12:41]:
What a book it is. A lot of book. I was just. Because I had to cut, you know, there was so much noise and there was so much misery in people with eBv. And, you know, so the first thing I. After that medical conference, the first thing I did is started to request testing and analyze medical literature about testing, testing, lab interpretation, what actually, how do we test what is appropriate and how to read it and all that stuff. And so. And I pursued it with my clinic, with my patients, and I was blown away because we started to see it.
Dr. Kasia Kines [00:13:15]:
And these were the tough cases. These were the people that, you know, were sick and tired, being sick and tired. Tell me what to do, I’ll do it. I just. I need my life back. Beautiful people.
Karyn [00:13:25]:
You know, I definitely want to get into the diagnosis part of it. I want to get into testing part of it. But before we even get there, let’s back up a little bit, because so many people will come to me and say, what is this Epstein Barr thing? Like, I keep hearing about it. I’m not sure. Like, let’s just even break it down. Let’s start there. As a lay person, right?
Dr. Kasia Kines [00:13:47]:
Yep.
Karyn [00:13:48]:
Listening. What is the Epstein Barr virus? And then I really want you to hone in on the difference between dormant and then reactivation later in life.
Dr. Kasia Kines [00:13:58]:
Okay? So. Huh. The virus has been on the planet for 910 million years. So we, most of us are carriers. 95 plus percent of global population has it. And, you know, it doesn’t mean that we get sick. It’s just like parasites or candida, you know, that we just. We have all these residents.
Dr. Kasia Kines [00:14:18]:
But it is an opportunistic virus that can be triggered when your body or your emotional state, your spiritual state, whatever piece of you, becomes very vulnerable in compromise. And for many reasons, many reasons. If you. So, for example, you’re very stressed, and you have chronic stress. Chronic stress causes depletion of nutrients, if your nutritional status drops, and then you eat junk food on top of that, that actually, in studies, you can see that can reactivate ebv. It feeds off that. It feeds off stress hormones, it feeds off deficiencies. Like, if you compromise this way.
Dr. Kasia Kines [00:14:56]:
So there’s a lot of reasons why it can reactivate. And so oftentimes, people with chronic eBv, these are people that had trauma, that had a lot happen in their lives, that had, you know, a lot of surgeries, lots of losses, a lot of changes. I mean, that you pile it up in their life and it’s like, how did they even manage? But that’s where you can start. Yes, there’s typically a tipping point for the body.
Karyn [00:15:25]:
And so that’s where it would then, because it’s dormant, like you said, maybe I’ve read up to 95%. So you said 90, 95% have it, it’s dormant. But then something in their life happens, maybe a chain of things, like you’re saying multiple stressors, medical issues, and then it reactivates. And this is when it can become chronic.
Dr. Kasia Kines [00:15:47]:
Yeah. So the, the infection typically is called mono. Mononucleosis, glandular fever in different countries. And so it’s the. And that’s the one form that is recognized in medical practice. And so typically you’re thrown in bed. It’s like the worst fluid of your life. You achy, you have malaise, you are in bed, and you may stay in bed for a few weeks.
Dr. Kasia Kines [00:16:16]:
That’s typically, you know, that’s probably mono.
Karyn [00:16:18]:
Yeah, exactly.
Dr. Kasia Kines [00:16:20]:
And the doctors, if you go to the doctors, like we have, old studies suggest 3 million documented, reported cases of mono a year in the states. Probably underreported, you know, because not everybody gets to the doctor when they’re so sick. They just stay in bed. So it should last about four, six weeks. And then, and that’s a misconception in medical community. You know, go rest. There’s nothing we can do. And then after a few weeks, you’ll be fine, and that’s the end of EBV.
Dr. Kasia Kines [00:16:50]:
You’ll never get it again. That’s all right. That’s really wrong information. And so some people will do, you know, jump back on their feet and they’re fine, but there is a percentage that will not. And suddenly your baseline of your functionality has dropped. So if you were an athletic marathon runner, and we have those in our community, you can’t run anymore. You get too exhausted and you are bedridden again, like something happened, something shifted, and so suddenly you have to be careful with your energy, where you spend it. You don’t have reservoirs.
Dr. Kasia Kines [00:17:26]:
You get, you know, you get tired easily, and then you get brain foggy, maybe achy. And it just is underlying something. And then you start pursuing different therapies and doctors and testing your heart out because, you know, something is off and you don’t know what it is, but not necessarily connecting to mono because your doctor told you mono is mono, you get mono, you don’t get it. Again, that’s it. You know, over. And anything in future with your health has nothing to do with that. And that’s also misinformation, not based on medical literature.
Karyn [00:17:59]:
Yeah. So much misinformation.
Dr. Kasia Kines [00:18:02]:
Yes.
Karyn [00:18:02]:
Yeah.
Dr. Kasia Kines [00:18:04]:
And so there is a concept in medical literature called chronic mononucleosis syndrome, and it really matches chronic fatigue syndrome. And I would say that probably majority cases of chronic fatigue is really ebvdev.
Karyn [00:18:21]:
Yes. Oh, my gosh, yes, absolutely. Yeah, yeah. And, you know, so many illnesses are related to EBV. You go into many of these in your book. And I really, I want to focus on IBD and its correlation to EBV. But before we even get there, especially for the listener who doesn’t really understand the far reaching ness of this illness, can you just tell us just off the top of your head, just a few, what are some of these illnesses besides IBD that can be linked to ebvdev?
Dr. Kasia Kines [00:18:53]:
Yes. Where do I start?
Karyn [00:18:56]:
I know, I know. I just asked you, like, this question that could last the whole podcast, but even just a few, because it’s crazy how far reaching it is.
Dr. Kasia Kines [00:19:05]:
Yes. So there are. Okay, so one cluster is autoimmune disorders. Lupus is classic. Rheumatoid arthritis, juvenile rheumatoid arthritis, diabetes type one, Mas. Celiac, actually. And these are not correlating. These are really causation.
Karyn [00:19:29]:
Yeah.
Dr. Kasia Kines [00:19:30]:
Like. Yes. Celiac in particular, diabetes type one, we have studies on that. And IBD. Two, there’s a study specifically on how it’s turned on by the virus. There is a laundry list of oddball autoimmune disorders, common autoimmune disorders, and at some point I can go into pubmed. You know, these days, I don’t doubt. So if there is a new condition, I’m thinking I’m going to go to pubmed, like interstitial cystitis and ebv.
Dr. Kasia Kines [00:20:05]:
And it’s really, I never thought of the connection, but there it is.
Karyn [00:20:10]:
Wow.
Dr. Kasia Kines [00:20:11]:
So when I was writing the book, I actually had to stop, and IBD was the last thing I added because I was. This is very interesting because I was finishing the book, you know, and the book was so big, it’s like, you know, we have to get it out. And I’m thinking, well, I used to work with IBD, and why don’t I just check? I had no idea that I would find these studies and they would be so consistent. Like what? Yeah, and then there was one study in particular that was suggesting that some specific kind of Crohn’s disease is a misdiagnosed IBV as well. What?
Karyn [00:20:54]:
Wow.
Dr. Kasia Kines [00:20:55]:
So, yeah, so it is. And then there is a cluster of types of cancer, lymphomas, Hodgkins, non Hodgkins, lots of cancers. There’s more studies on breast cancer. And breast cancer is pretty driven by toxic log, environmental toxins and ebv response, really, to environmental toxins, too. So I don’t know, they were looking at, you know, that the tumors were more aggressive. There was more to this cancer where EBV was there. They’re looking at correct rectal cancer, too. There are some associations so far.
Dr. Kasia Kines [00:21:29]:
So all kinds of cancer, and then all kinds of weird presentations, you know, lymph nodes enlarged over sensitivity to mosquito bites, nosebleeds. I mean, there’s just a headaches. 75% of people with mono, in particular have headaches as a presentation, and people don’t realize it. And then you can have liver enlargement, you can have spleen involvement, you can have connective tissue involvement, vagus nerve involvement. It depends where, you know, encephalitis, you can. You can have the virus going to the brain vestibular nerve in the inner ear. That can cause vertigo, tinnitus. So you can have viral encephalitis.
Dr. Kasia Kines [00:22:16]:
I mean, it’s. Can be in thyroid. So that’s your hashimoto’s? Hashimoto’s is common. That’s a common, common causative, you know, for. For hashimoto. So, yeah, so in many things. And functional medicine is failing because they’re pursuing the little things. So if somebody has three autoimmune disorders, if they don’t see that umbrella, they may pursue things like therapeutic diets that are unnecessary because they’re not really hitting the virus.
Dr. Kasia Kines [00:22:52]:
And so if you work with a virus, you can expand on the diet and have more nourishment rather than being stuck on a highly therapeutic and highly restrictive diet. There’s interesting.
Karyn [00:23:04]:
So we’re used to the western doctors failing us, but you’re saying even functional medicine doctors are missing the boat here and going in direction. Yeah.
Dr. Kasia Kines [00:23:15]:
Unless I train them, I don’t know what they’re doing. And so the problem is, if you go to a functional doctor and they know a little bit about it, they will throw at you everything. They will combine antiviral medication, homeopathy, botanicals, so herbs and supplements, and typically the typical. I have a, I actually am doing a lecture at a medical conference, and I’m going to use this quote because it’s so common. I love my nd. We’ve been working on EBV for two years, and I’m 25% better. It’s like, what? So it’s like a real, it’s a little bit like c boy, you know? Yeah. Going and going and swinging around.
Dr. Kasia Kines [00:24:00]:
Around.
Karyn [00:24:00]:
Yes.
Dr. Kasia Kines [00:24:00]:
They’re not hitting another wall. And, you know, they’re throwing ozone therapy, iv vitamin c therapy, you know, red light therapy, whatever. And people will travel and, and wait in line to see a dog, famous doctor for four, six months, as sick as they are, because there’s a glimpse of hope that they will do something. And then it’s very expensive. And at the end of it, somebody was saying they were doing ozone therapy or hydrogen peroxide therapy. Right. $1,000 for three months. And, and then apparently they are the 10% that doesn’t respond like, oh, my gosh.
Karyn [00:24:42]:
Unbelievable.
Dr. Kasia Kines [00:24:43]:
So I had to pursue, I have to follow the science. I had to follow the medical studies. That’s all I had to foundation. So it’s black and white. This is what it is. And so if people have ebv, the process I created is solid because it’s just, I’ve seen it. I see what it does. It has.
Dr. Kasia Kines [00:25:03]:
If you have ebv, it has to work. There’s no other.
Karyn [00:25:06]:
Based on the research.
Dr. Kasia Kines [00:25:08]:
All based on the research.
Karyn [00:25:09]:
So what they’re doing is basically throwing spaghetti at a wall and just seeing what sticks.
Dr. Kasia Kines [00:25:14]:
Yes. Because, you know, like, common thing in, in supplement industry is, you know, the more the better. No.
Karyn [00:25:23]:
Right.
Dr. Kasia Kines [00:25:23]:
I just talked to a new student in our program. She was on about 50 supplements, including a lot of those being essential oils.
Karyn [00:25:31]:
Oh, my goodness.
Dr. Kasia Kines [00:25:32]:
And my concern was like, how’s your liver doing? This is too much the body. Well, funny that you say I have non alcoholic fatty liver. We have to remove all that and only focus on these things that we know work for ebv and start building you up.
Karyn [00:25:51]:
Are you, like many of us with Crohn’s and colitis, turning to food to help heal your gut, but feeling overwhelmed by the myriad of gut healing diets out there? Gluten free, dairy free, paleo SCD gaps. And that’s just naming a few. It can be so confusing, frustrating, and leave you feeling disheartened about which diet is the right fit for you. And trust me, I was there until I created the best tool to help me figure this out. Now, maybe you’ve tried a diet or two only to give up quickly because you couldn’t figure out what to eat. Or maybe the plan was just too strict for you to follow. Here’s something you won’t hear from the so called food gurus. There isn’t one single diet that works for everyone.
Karyn [00:26:39]:
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Karyn [00:27:28]:
Got three minutes? That is all you need. Go to karenhaley.com quiz. That’s karynhaley.com quiz. Answer a few simple questions and get your personalized quiz results immediately. Now let’s get back to the show.
Karyn [00:27:47]:
So many different illnesses related to it. And then the problem being that when you go to your doctor, they’re throwing just everything at it, not really following the research, not having a honed in approach. Well, when it comes to Crohn’s and colitis. And the reason why I really wanted to talk to you is because, I don’t know why, but there is now an abundance of people, my clients, that come to me and say, you know, I think I might have ebv. And I went to my doctor and they said, oh, either I got the brush off, no, you couldn’t possibly have that. You have IBD. You couldn’t have EBV too. Or they did the testing.
Karyn [00:28:24]:
Well, it’s dormant. You don’t have it, right?
Dr. Kasia Kines [00:28:27]:
You had it in the past. Yeah.
Karyn [00:28:28]:
Yeah, exactly. You just had it in the past. And so I just started researching and researching and I’ve seen different research studies. So what I’m wondering is what really is coming first here? Is it the chicken or the egg? I’ve seen research that says EBV leads to an IBD diagnosis. Then I’ve seen research that says when you have IBD, you are at greater risk for ebv reactivation. What is it? What is coming first?
Dr. Kasia Kines [00:28:59]:
I think EBv may be first. And I think the reason why in your community, you may be seeing and hearing more of EBV now is because medical medium has put the topic on the table, which is great. People are talking, people are seeing it. Maybe my book is there, you know, I don’t know. I’ve had some podcasts and stuff like that. But then I feel like if you. If you just get into that, I think this is what will happen. If you just have a diagnosis of IBD right now, like, you haven’t had it for 30 years, you’re just starting.
Dr. Kasia Kines [00:29:38]:
And if you can pursue EBV at this point, I think there is a great chance that you could have a turnaround before the damage is done. It’s like it’s way, way on its way. So I’ve been thinking about our conversation. Like, we could even create a small group and try that and see with people that are new to IBD how far we can take it and see if we can help them. Like, if we can create a new pattern. Because in my community, I work with a lot of people with IBV, but people with IBD are not, not coming. So we don’t have that subdivide sub population. So I can’t really talk to that here today.
Dr. Kasia Kines [00:30:22]:
But I’m thinking, well, we would have a great opportunity if we had like a pilot, ten in a group and worked together for a few months. Would be amazing to see would be.
Karyn [00:30:33]:
I will definitely mention that to my community because there are people that are just recently diagnosed and it would be interesting to get them the ebv testing to see where are things at for them.
Dr. Kasia Kines [00:30:44]:
Yeah, we can totally have analyzing their results, get together and educate. Yes, that would be really fun.
Karyn [00:30:54]:
We would definitely further the research because I know that I’ve been looking at it. There is some research, there’s a lot of research, but there needs to be more in this area in particular.
Karyn [00:31:06]:
Hey there, it’s Karen interrupting this juicy conversation for just a quick second. I wanted to let you know I talked with Kasia after the episode, and she confirmed that she’s absolutely willing to work with a small cohort of newly diagnosed IBD patients to see if EBV may have been a factor leading to your diagnosis, and this would be a great way to help your own understanding of your illness, but also a good way to further the global understanding of both EBV as well as IBD. So if you were recently diagnosed with IBD, let’s say one year ago or less, and you’re also interested in finding out what role EBV may have played in your diagnosis and more importantly, what treatments might help your symptoms, go ahead and email me helloarenhaley.com. that’s karynhaley.com. helloarenhaley.com. I will put you in touch with Kasia and her team to see about working together. This is a huge opportunity. It’s so nice of her to offer this to our community, so definitely don’t pass this up if you’re new to IBD and feel free to let others know as well because I will put them in touch too.
Karyn [00:32:27]:
The email to let me know if you’re interested is helloarenhaley.com. let’s see what we can do to further these diagnoses together.
Karyn [00:32:38]:
And speaking of research, I’m a total research nerd. You know, when people, like, curl up with a good book, I like to curl up with study because. And just kind of, like, suss it out. Is this because we know there’s so many bad studies out there, right? What the heck? Who paid for that stupid study?
Dr. Kasia Kines [00:32:55]:
Did they even have any? Yeah.
Karyn [00:32:58]:
And that’s where you have to start, is who actually paid for this study? But I love to do that. So I was reading this scientific review, and maybe you’ve read it, too. It’s linking. It’s about ebv and IBD research. Just a scientific overview. It was in frontiers of immunology. Okay, so there’s this quote that I would love for you to help me unpack. All right, here’s the quote.
Karyn [00:33:20]:
I love this. So inpatients with IBD and opportunistic EBV, latent eBV. So we’re talking about non active EBV can transform into EBV related colitis, lymphoperifelative disease. So like lymphatic diseases and occasionally lymphoma. So cancer. This transformation, here’s the key part here, is likely related to long term immunosuppressants or biologics and chronic inflammation itself. Can you please help us break this down? This possible relationship between common IBD meds, ebv, and then some pretty serious health complications. Is there truth? Is this true?
Dr. Kasia Kines [00:34:03]:
Yes. So there was another study that looked at IBD and EBV, suggesting, look, the immunosup, if people have EBD because of the virus, the immunosuppressive suppressive therapy is probably not the direction to go. The immunosuppression is an open door to reactivating the virus. And so, so in my community, for example, I can ask this question, did you ever have to take corticosteroids for any reason? And if the answer is yes, I will ask and say, did you feel like you’ve been hit? You were hit by a truck? Because with immunosuppressant medication, you may have a honeymoon when you feel elated, like, whoa, I am cured. But that’s just, you’re turning off the immune response and then you tank. That’s the presentation, ebv, then you’re going to chunk. And because the ebv has open doors, like, immune cells are all stopped, I can do what I want. Immune system is keeping ebv in check like any other pathogens, parasites, you know, any, any bugs we’re co hosting.
Dr. Kasia Kines [00:35:25]:
So, yes, so there are studies suggesting that, you know, you have to know where that IBD comes from. Interpret the lab correctly, which I can’t wait to talk to you about for your community. So they will forever know.
Karyn [00:35:39]:
Yeah.
Dr. Kasia Kines [00:35:40]:
And then you really need to be careful where you’re going with it because the immunosuppressive medications are really life altering in themselves.
Karyn [00:35:49]:
Gotcha.
Dr. Kasia Kines [00:35:49]:
And calm with. It’s a heavy cost on the body.
Karyn [00:35:52]:
Oh, absolutely. And it’s a, you know, is it worth it? You know, you kind of have to weigh all of that depending on where the disease is.
Dr. Kasia Kines [00:35:58]:
You need them for life. Life threatening situations. In emergency, you need them. That’s when you need them short term.
Karyn [00:36:05]:
Right, right. And the problem is, especially with IBD, it’s, you’re on this for life once you start, you’re on it for life. But what’s happening is before they’re going on the medication, they’re always tested for tb. So I’m wondering if it should be standard of care for testing for ebv before you go on this. Oh, this is huge. Yes, yes. Yeah, this is really big. This is going to be big news for people to hear.
Dr. Kasia Kines [00:36:33]:
It’s big news. However, it takes, what, 17 years for medical information from, from studies to actually trickle into medical practice and use it. So I think your community needs to advocate, like, I ask women what to ask their doctors to test for. Thyroid, for example, because that’s also a hot mess. In tragedy. So your community needs to advocate and expect the doctor to add ebv panel, tell them exactly which panel, and in the worst case scenario, go to a consumer direct lab because they do exist, pay out of pocket, get it done and get the report in two days and have it black and white without the doctor messing up the panel because that happened.
Karyn [00:37:25]:
Right. Okay. So let’s actually, let’s get into that now. Now that you, I was going to do that a little bit later, but let’s, since you brought it up, let’s talk about it.
Dr. Kasia Kines [00:37:31]:
Yeah.
Karyn [00:37:32]:
So testing, you mentioned in your book about testing, getting the right testing because so many people are getting testing that is useless. Right. And so, yeah, so I want to get into, when you want to get tested, what are the tests that you should request? Because that’s what patients need to do. They need to go to their doctor and say, here, this, like, let me just give you this piece of paper. This is what I want. That’s the only way to get what you need. You just say here, this is what I want. And then how do they make sure that they have this definitive diagnosis and if they don’t have a doctor? I know I’m giving you a lot of questions, but you already alluded to it.
Karyn [00:38:07]:
You can actually go on your own and get the testing. So talk to us about testing.
Dr. Kasia Kines [00:38:12]:
Yes. What should we know? Yeah. So people don’t know that you can, you can test independently whatever you need, ladies and gentlemen. You don’t have to beg your doctor and wait three months to see a functional doctor because you want a particular test. And then I mess it up for you and then you paid them and it’s a mess and you just wasted three months. So we actually have a link to a consumer direct. They created the panels for us. So, you know, I know what they give.
Dr. Kasia Kines [00:38:43]:
They don’t mess it up. So, you know, you can’t, you can do that. Totally. So the problem with the lab testing is when do you go and test your lab? So, because if you just go now, you probably, the result will look like you had infection in the past and not now.
Karyn [00:39:05]:
Okay.
Dr. Kasia Kines [00:39:06]:
So I have to explain that there are four antibodies that I want you to test. I don’t want you to test PCR, which is the DNA. You’re not going to find DNA in the bloodstream. The virus doesn’t live in the bloodstream.
Karyn [00:39:20]:
Right.
Dr. Kasia Kines [00:39:21]:
It only lives in the bloodstream when it spills out of the cells. It’s called lysine and travels. And this is where people reactivate when they really, really, like, on their back.
Karyn [00:39:33]:
In bed, traveling to their organs, right?
Dr. Kasia Kines [00:39:35]:
Yes. Because it’s looking for b cells to infect. These B cells will be in your thyroid, here, there, you know, but they don’t even.
Karyn [00:39:43]:
Haven’t they found ebv in the mucosal lining of people with ibDan?
Dr. Kasia Kines [00:39:49]:
I don’t remember that. You probably know more studies on IVD than I do.
Karyn [00:39:54]:
I feel like I read that in a study that they have found it.
Dr. Kasia Kines [00:39:59]:
I wouldn’t be surprised. Yes. But it’s going to go after cells and live inside the cells, so not like in the bloodstream. Four antibodies, three of them are igg and one of them is igM. Okay? So if you. If you talk to any medical doctor, igg to them is fast exposure. Igm is current exposure. It doesn’t work this way with ebv.
Karyn [00:40:26]:
Okay.
Dr. Kasia Kines [00:40:27]:
Okay, so I need you to see igG, igM, the igM, the one igm in the panel. This typically becomes elevated if this is your initial infection.
Karyn [00:40:41]:
Okay.
Dr. Kasia Kines [00:40:42]:
When you have reactivation. Reactivation, reactivation. We have chronic ebv that will be normal. So pretty much guaranteed igm is normal. Squatch. Squatch. And this is where your doctor says, well, this is normal. This is only your past has nothing to do with what you’re dealing with.
Dr. Kasia Kines [00:41:02]:
But that’s not correct. This is counterintuitive. So if doctors don’t read medical literature on EBV, particularly in particular, they will think I’m looking for IGN for current infection. If it’s normal, you don’t have reactivation. I have very few cases when igm is always elevated, and that’s more of a complicated situation. So let’s scratch that for now because typically 99% of the cases will be normal. So you have three iggs. Okay.
Dr. Kasia Kines [00:41:37]:
Yeah. Out of three iggs, if you forget everything else, you need to just remember early antigen. Ea. Early antigen is igG, but that’s the one. That’s the one that pops up when you have first infection, but it pops up when you reactivate. Every time you reactivate, it should pop up. Okay, so if it pop ups. So let’s say the.
Dr. Kasia Kines [00:42:05]:
The ranges from zero to nine. If you have ten. Yep, yep, yep. It doesn’t have to be like 300.
Karyn [00:42:12]:
Yeah.
Dr. Kasia Kines [00:42:13]:
With early antigen, you don’t have to have triple digits. You don’t have to have like, you know, 50, 70. The highest I see is like, what was it, 282? Extremely high. In terms of early antigen, it doesn’t go like, to 900 or 600, like it’s typically, you know, 2030 50, and that’s still positive. People are still sick. So early antigen is the one that labs typically don’t put in the panel. So even when you ask your doctor for ebv panel, if they don’t know, they’ll get the three others. But this will be missing.
Dr. Kasia Kines [00:42:51]:
And this is where you do not have the whole case. You don’t know what you have because there’s two others. These are tagged for life. Both of these are elevated in my life, but I’m living my life. So when you have chronic ebv, these will not be zero. And if you recover for ebv, these will not go back to zero. We’re tagged for life. But as you reactivate, they will fluctuate, reactivate fracture.
Dr. Kasia Kines [00:43:20]:
And if you work on ebv, like, if you’re doing the protocol, they will be dropping numbers. And sometimes they are, like, over the range. So if the range is 600, it will tell you more than 600. So if both of these can be triple digits, even though the range may be zero to nine. So these two can be like. So if. If you go beyond, like, more than 600 or more likes more than 750, so it’s going above the range. You don’t know if it’s 751 or 7000.
Dr. Kasia Kines [00:43:54]:
So the point of these two is if either one of them is above the range that, like, the numbers are not even given because it’s too high. If eventually they drop. So you have the number, let’s say 598. Huge success. People don’t realize that it’s starting to drop and fluctuate, drop, fluctuate, drop, fluctuate, drop. So maybe from 500 to 400 or to 300, that indicates that you’re doing something right.
Karyn [00:44:25]:
Okay, that’s good to know. Okay.
Dr. Kasia Kines [00:44:27]:
But it will fluctuate with early antigen reactivation. Reactivation. Now, so that’s the two. So early antigen. This one. The problem with it is you have to catch it. When you reactivate, it’s only like two, three weeks. You can miss it.
Dr. Kasia Kines [00:44:43]:
And this is why, when early antigen is normal, I give you an example. I was training practitioners, and my colleague, fellow nutritionist, was in my program, and she says I have a classic presentation. I’m pretty sure cbv, everything fits. The only problem is, when she tested, early antigen was normal.
Karyn [00:45:06]:
It just wasn’t the right time.
Dr. Kasia Kines [00:45:08]:
Yeah, she has hashimoto. She has this fatigue. Da da da da da da. When did she test? January. So my question was, when did she feel like she was hit by a truck thanksgiving gotcha. Thanksgiving is stressful.
Karyn [00:45:24]:
Yes, that’s right.
Dr. Kasia Kines [00:45:25]:
So by the time, by the time she tested the early on to January. So the. The lysing already stopped. And then you are in the latent stage, which is between reactivation, which actually is very active for the virus. The latent state is more important for the virus than lysing because lysine. So when you look at studies, the virus depends on latent stage more because the b cells keep replicating during the latent stage. Yes. So they kind of are immortalized.
Dr. Kasia Kines [00:46:06]:
So the. It’s cloning, the new virus are growing inside. It’s like. So it’s like this perpetuation. The lysing is the reactivation when you are thrown in bed, is when the virus are ready to spill out of those infected cells and they travel in the bloodstream and they’re looking for condo to move in.
Karyn [00:46:30]:
Which organ can I move to?
Dr. Kasia Kines [00:46:32]:
Which organ is it going to be? Yes. And so the point is that you have to know the tools to keep everything in check and to make sure that between reactivations, you immobilizing all these processes.
Karyn [00:46:49]:
Yeah. And so they don’t replicate.
Dr. Kasia Kines [00:46:52]:
So you stole all this and it’s like.
Karyn [00:46:54]:
Yeah, that makes sense. Okay. So just for people who are listening, who are maybe because I. My podcast is, you know, a lot of people listen, but mostly moms. And so they. Maybe they’re driving in the car or they’re doing some house chores and they can’t. Or they’re at work and they can’t write this down. There’s somewhere on your website, right, that has a link so that they can just say, because I know they trust you, so they’ll just say, cautious dad, I should do this.
Karyn [00:47:19]:
So this is what I’m going to do. So where do they go on your website to just get this information?
Dr. Kasia Kines [00:47:24]:
There are. So we created a website where we only provide factual information with references that are clickable. So you can go to Pubmed. But on our homepage, we have two things that you can do. Number one, there is a button. Test your ebv, and you don’t have to use that lab, but you can test on that link. And you will see that there’s different panels that the company created. And there is a panel for ebv.
Dr. Kasia Kines [00:47:54]:
And you can write down those four markers. They’re right there. You’re going to see three igg and one igm. That’s all you need. But if you are like, if you’re like Karen and you want to dissect it. Then at the very bottom, there’s a list of pages listed, like different topics. And one of the page is labs. And if you click on that page, I have an entire page analyzing different lab results.
Karyn [00:48:27]:
Oh, wow.
Dr. Kasia Kines [00:48:28]:
When you go to this page, there’s a pop up. And the pop up invites you to a free video that I did with whiteboard and color markers. When I draw those four antibodies and explain it to you, it’s about 15 minutes. This was a Facebook live and it’s completely free. You have to say, yeah, I want it. We’ll send you the. And then you can really educate yourself and your doctor. You are bulletproof.
Dr. Kasia Kines [00:48:57]:
Nobody can question you. This is what it is. This is how it is. This is research. This is solid. So you can always go to that and watch that. And kind of the colors are important in the book. I couldn’t show the colors, unfortunately.
Dr. Kasia Kines [00:49:12]:
It’s black and white. But so even if you have the.
Karyn [00:49:15]:
Book, go check this out. I mean, so many people who listen are like me, and they want the real skinny and they want to really get it. So if you want to go in depth, it’s beautiful because Kasia has this as well. So you can just get, these are the four tests I need, and just bring them to the doctor or bring them to the lab. Or you can go more in depth and figure out the why behind all of it, because she has all of that. So I love that.
Karyn [00:49:40]:
Thanks so much for tuning into the cheeky podcast for moms with IBD today. The great information we’re dishing out on this pod is exactly the same type of, of conversations I get to have with my clients every day. If you’re ready to take your IBD healing journey to the next level and move into being the mom you always dreamed you’d be, hop on over to karenhaley.com consult and book your free IBD consultation with me. Remember, my mom had to be a little bit different and spell my name with a y. So it’s karynhaley.com. on our call. We’ll dive into what you’re struggling with most right now and make a plan for how we can work together to help you achieve your big, bold, beautiful, life transforming goals. No more sitting on the sidelines waiting for that miracle cure to magically happen.
Karyn [00:50:33]:
You’ve got what it takes to do this right now, mama. You just need a little nudge in that right direction, and I’ve got your back. Karenhaley.com. and now back to the show.
Karyn [00:50:44]:
So let’s say, now we know we’ve gone through it, we know we have this diagnosis. I know that you talk about how unfortunately there is no magic pill. It’s not like you can say, well, you have ebv, take this one pill, even take a 30 day supply and you’re going to be cured. There is none of that, unfortunately, as we all know, with a lot of chronic illnesses. So it sounds like this. Well, maybe I’m wrong. There’s a lot of starting places, but you talk a lot about supplements, and that, again, is on your website. There are several supplements that you recommend that people take when EVB is a factor in their life.
Karyn [00:51:22]:
But I, and I know people can go and see that, but there’s a couple that I wanted to ask you about specifically. One of them is selenium. Yeah, I love this because I feel like selenium is one of the most underrated nutrients that people just don’t talk about. So besides the fact that were mostly depleted in selenium, why do you recommend selenium for ebv?
Dr. Kasia Kines [00:51:47]:
So what you’re talking about is on our website, we have a link to supplement website and I created a bundle, we call it ultimate bundle for ebv. And that’s where you start. And selenium is in it. In order to get to the bundle, the supplement had to meet many criteria. For me, selenium does meet those criteria. It has to be an antioxidant because ebv creates a massive, colossal numbers of oxy, free radicals, lots of oxidative stress damaging the cells. It has to be a multitasker. Selenium has so much value.
Dr. Kasia Kines [00:52:33]:
Selenium will help create for you. It nourishes the thyroid. Thyroid cannot support you without selenium. And it is depleted in soil. We’re not getting enough from food because the soil doesn’t have enough. Selenium is an anti ebv. It has specific pathways in which turns off the virus. So it has all those benefits, but the magic is in the dosage.
Dr. Kasia Kines [00:53:04]:
We go pretty aggressive. We go as aggressive as clinically, you know, shown in medical research, and that’s what it takes. So in, on the website, I obviously don’t disclose that because I don’t want people to hurt themselves and do it on their own.
Karyn [00:53:22]:
Right.
Dr. Kasia Kines [00:53:22]:
But even 200 micrograms can make a huge difference, especially for women. It’s the thyroid, it’s the liver support. It’s a lot of stuff. So when, so what we created is I want to educate and empower people. So on our supplement website, every member of the bundle, including the selenium. When you have the selenium product, you have a video training on selenium that I did.
Karyn [00:53:56]:
Amazing.
Dr. Kasia Kines [00:53:57]:
I love that I explained that. And then under that we have an infographic, like a graphic with summaries and when to use it, when not to use it, you know, so it highlights all the benefits within EBV and outside of EBV because I need people to understand and be empowered and know why they’re using something so they are motivated, because it’s not a quick fix. You know, you have to stay on it and drill it down deeper into the cell. Yeah.
Karyn [00:54:27]:
I love this part of your website. I really just want to highlight it because if you’re thinking about this at all in your life, go to this website, go to this supplement section, because you break it down like I’ve never seen before. So not only do you talk about the supplement and just the generalities, but then there’s a YouTube, a short, it’s not a long, it’s a short YouTube clip that tells about the supplement and why you want to use it for EBV. And then you’re. And then you even have the infographic that even breaks it down further. So everybody needs to see this. That’s why I said we don’t have to go into all of them. Because if you really want to know about Doctor Kyne’s protocol, you can go there.
Karyn [00:55:06]:
But I just wanted to ask you some questions specifically. So the other one I wanted to ask you about is vitamin C. That’s part of the protocol as well. And I know that you mentioned iv vitamin C, so I’m curious. And then you say that it isn’t really for everybody. There are some people that it isn’t for. Would that be a good way to go, you know, right into the vein, the iv type of c for somebody with IBD. Right? Don’t know.
Karyn [00:55:35]:
Don’t know. Yeah. Okay. That’s okay.
Dr. Kasia Kines [00:55:36]:
I’m so the problem is a little deeper.
Karyn [00:55:42]:
Yeah. Okay.
Dr. Kasia Kines [00:55:43]:
You don’t develop chronic EBV. And also you don’t develop IBD if you’re living your life, if you’re walking your walk, if you’re seeking your truth, if you say no when you need to, if you have good boundaries, if you are just solid in your life. Right. There’s something that makes you vulnerable in this life and this is why you get. It gets in your gut. Right.
Karyn [00:56:08]:
Right.
Dr. Kasia Kines [00:56:09]:
So when we’re looking for a solution for something like that, EBV and IBD we’re looking for a solution for the whole person. Who am I? What happened to me in my life?
Karyn [00:56:21]:
Yes.
Dr. Kasia Kines [00:56:22]:
You had to do that?
Karyn [00:56:23]:
Yes.
Dr. Kasia Kines [00:56:24]:
It’s not just iv. You can go and, you know, I have people go to iv therapy, they get vitamin C, they pay for it, they feel better for a few days, they go home and then it weans all, you know, it stops working, they have to go back. So it’s like a crutch. Do they have any empowerment? No. Do they have the tools they can use at home? No. What if the doctor retires? What do they do? This is not a sustainable tool. And yes, vitamin C IV doesn’t work for everyone. The doctor needs to test you for a particular enzyme that you may be lacking.
Dr. Kasia Kines [00:57:02]:
And if you lack that, enzymes and do IV therapy with vitamin C, that is threatening, life threatening. That can be very dangerous. And people can get really sick. You can literally like, lyse your blood cells.
Karyn [00:57:14]:
And I haven’t heard of this, but I was reading about it in. Maybe it was on your website. G six PD is the name of this enzyme, correct.
Dr. Kasia Kines [00:57:22]:
They should know that enzyme. They should, they should. This will be part of the protocol for any doctor that uses vitamin C therapy, IV therapy, they know that they need to test that.
Karyn [00:57:32]:
That’s interesting that you say that they should know, but I have had IV therapy at various places, you know, pre surgery or this or that or tired or whatever, and nobody has said to me, you should be tested for this enzyme. And these are at functional, well, like good clinics. So I’m gonna have to bring this information to my doctor and say, why have I not been tested for this?
Dr. Kasia Kines [00:57:56]:
Awesome, awesome, awesome. That is exciting. Yes.
Karyn [00:57:59]:
Go, go do it. Yeah, yeah. For sure.
Dr. Kasia Kines [00:58:02]:
So, you know, it’s like you said, if people have cancer and surgeries, this is vitamins. Vitamin C IV is great, but in terms of recovery from chronic illness, it is helpful temporarily, but it doesn’t give you any tools. It’s not empowering, it’s not. You know, what I have to teach people is if you need to change this, you have to change your life. You have to change the concept of yourself, of how, what you say, what you don’t, what you do, what you don’t, when you delegate, when you have to say no and mean, it boundaries. Yeah.
Karyn [00:58:37]:
It’s bigger than just a supplement. It’s really. Yeah, yeah, yeah.
Dr. Kasia Kines [00:58:43]:
So I don’t know about your community, but within ebv community, you know, like every species has, based on studies, about 20% within every species are empathetic. Individuals. But in my communion, it’s like 90, 95.
Karyn [00:58:58]:
That’s right. That’s right. Yes.
Dr. Kasia Kines [00:59:00]:
It’s probably similar in your community. These are the people with a heart on their sleeve.
Karyn [00:59:04]:
Exactly.
Dr. Kasia Kines [00:59:05]:
That works against you because you’re over giving, overdoing, overachiever.
Karyn [00:59:10]:
Perfectionist. I can’t. It doesn’t make sense. But I’ve been doing this work since 2010. I have not met. I’ve worked with hundreds of women. Not. Not one of them didn’t fit this profile.
Dr. Kasia Kines [00:59:23]:
Yeah.
Karyn [00:59:24]:
Overachiever, empath. Anxiety leads to the anxiety. Overdoing. Trying to be the best. Right.
Dr. Kasia Kines [00:59:30]:
All of it overcompensating. So, ladies and gentlemen, I’ll say, I’ll drop a bomb on you when you strip everything, all the therapies, you know, counseling. And if you look really at the. The one sentence I can say that probably is leading to all of this is the bottom of it, is you don’t feel you’re enough. There’s something in your upbringing in life that was telling you this information. You’re not enough. You have to do something to be enough.
Karyn [01:00:02]:
That is huge.
Dr. Kasia Kines [01:00:04]:
That is huge.
Karyn [01:00:05]:
Simple, but huge. Huge. I really hope that people are just taking that in and listening to it. I relate to that. It resonates with me completely. I mean, I’m a work in progress. I continue to work on that constantly. I don’t think I’ll ever be completely healed.
Karyn [01:00:25]:
I always work on it.
Dr. Kasia Kines [01:00:26]:
It’s a human condition. But when you realize that, okay, I actually am enough today, and I don’t have to tell my boss, I’m gonna work after hours on Fridays. So, you know, it’s like, I remember one of my students said, I’m gonna go. So we had that conversation. I’m gonna go to my boss and tell him. So she was a paralegal, and she said, I just wanted to tell you I will not work on Fridays. I signed up for part time, and that’s what it is. I will not.
Dr. Kasia Kines [01:00:54]:
You know, if you need more, I’m gonna walk away. And the beautiful thing, ladies and gentlemen, is when you step into your boundaries and your power, people really respond to it. Oh, my gosh. I totally get it. Nope. No more Fridays. You are so good. I so appreciate your work.
Dr. Kasia Kines [01:01:11]:
I want to keep it. Don’t go.
Karyn [01:01:12]:
Yes.
Dr. Kasia Kines [01:01:13]:
She goes. Finally.
Karyn [01:01:14]:
Speak up. Yes. When you step into your power and you.
Dr. Kasia Kines [01:01:20]:
Because you feel. You feel you’re enough, you can do that.
Karyn [01:01:24]:
Yes.
Dr. Kasia Kines [01:01:24]:
That’s the human condition. This is the. You know, this is the thing. So I feel like the empathetic community are the healers, the canaries in the mind. And if we can turn this around, and I have goosebumps now, my biggest job in my community is not to just help them physically, but to help them with this journey so they are empowered and they start shining their life and walking their walk and doing the advocacy and I practicing what they came here to do, you know, being of service and shining their light. There’s nothing better on this planet than to do that. And if you heal those parts of you and you are able to do it, you know, the physical parts, they have to heal. I would believe that they have to heal.
Karyn [01:02:14]:
Yeah.
Dr. Kasia Kines [01:02:14]:
And if they heal only to a certain degree, then you know what you have and you ride with it. You are peace, but you know who you are.
Karyn [01:02:23]:
Oh, gosh, that’s huge, too. Yes, yes. Yep. At some point, just knowing. Yes. What is it? But just bringing. Yeah. Having peace with what is rather than what I wish was.
Karyn [01:02:37]:
And I’ve had to work on that myself as well.
Dr. Kasia Kines [01:02:39]:
Yeah, yeah. With IBD, I think that’s a big one because, yeah, you can’t always reverse engineer it. Like with ebv. Straightforward, just eBv. Like, if you have ebv alone without any bucket full, like IBD is a bucket, you know, you have this. If you have straightforward ebv, you will recover and you will live your life. So you are, you know, it’s easier, but if you have IBD, at some point, there’s some damage done and you just have to work with that.
Karyn [01:03:07]:
But you, especially if you’ve had surgeries like me. So, yeah, I have to work with what is, you know, I can’t. I can’t put that intestine back. So, you know, you can thrive.
Dr. Kasia Kines [01:03:19]:
You can still thrive with it.
Karyn [01:03:20]:
That’s right.
Dr. Kasia Kines [01:03:21]:
You can totally thrive.
Karyn [01:03:23]:
Yeah, yeah. By being at peace with what is. This is a really great place to wrap up, but I just want to add that I got to show this book one more time because we’ve only really scratched the surface here. There’s so much in here. We haven’t got into food, we haven’t got into lifestyle, which is so huge. Well, we just did a little bit detoxification, having metals. I mean, just a wealth of information. So the biggest takeaway here is to get the right testing.
Karyn [01:03:57]:
Get the right testing. Now, you mentioned at the top that, you know, if you’re just diagnosed with IBD, that’s the time to get the testing. But let’s say you’re like me and you’ve had it for 35 plus years. Is it still valuable to get tested or only if you’re symptomatic at that point?
Dr. Kasia Kines [01:04:16]:
I don’t know. I mean, if you want to test, you know, if you want to test with a purpose, then you want to test. If you’re curious, then you want to test now when your functions are where you are and when you have the lab report, you know, I would write on it like I tested it when I felt, you know, stable, you know, my typical, you know, functionality. Maybe like seven out of ten normal.
Karyn [01:04:43]:
Yeah.
Dr. Kasia Kines [01:04:44]:
And then when something happens and you start going down, you test right there and then without waiting. And then, you know, you have your lab results and you write on it. You know, I test it when I talked because something happened, you know, there was a divorce or something, and then you look at the markers and see what you see.
Karyn [01:05:03]:
Gotcha.
Dr. Kasia Kines [01:05:04]:
Because otherwise, if you test at one time, what does it give you? You probably will have normal igm, you probably will have early antigen normal, and the two will probably be elevated. But you need context, right.
Karyn [01:05:18]:
So it’s not one and done, right? Not one and done. Yeah.
Dr. Kasia Kines [01:05:22]:
I can have the same result, two different people, two different circumstances, and two different, like, background information and two different conversations based on similar presentation in labs. So that’s it. That’s the trickier part.
Karyn [01:05:36]:
Yeah, yeah, yeah. But I like that you mentioned that because it’s important to know. I feel like earlier you were talking about testing and saying that, retesting and retesting to see where you’re at at different times during treatment. So it’s. Yeah, it’s kind of like Sibo or Lyme disease or. You know what I mean? You don’t just test once. And so many doctors make that mistake, especially with, well, you tested positive. Let me give you some antibiotics and then you’re done.
Karyn [01:06:06]:
So it’s kind of like that. It’s like you have to continually be on it and retest and see where you’re at when different life events happen.
Dr. Kasia Kines [01:06:14]:
To understand the patterns. Yes.
Karyn [01:06:16]:
Yeah.
Dr. Kasia Kines [01:06:16]:
I want to bring one more point before we go because it’s a low hanging fruit and people, and I remember when I was writing my book, I asked Doctor Pizorna, who was the founder of Basturia University, he’s brilliant and brilliant in toxicology. I asked him to review my book and his only observation was not to talk about EMF because there’s not enough validation in research and I’m going to be criticized for it. I didn’t follow his idea, but I have to tell you, over the years, this is the lowest hanging fruit. We have to have a Wi Fi hygiene. I am. I ask every person coming in. I have a quiz, so I know what people are doing and I know the trends. And one of the most alarming trends is that people are using their phone as alarm clock.
Dr. Kasia Kines [01:07:05]:
It’s unacceptable that people are using earpiece that is wireless. It’s unacceptable. Please don’t do that. That people, though, are not aware that I have a smart meter and they don’t do anything about that. Please remove that or put it in a Faraday box. It’s not expensive. It’s easy to find. And then your wifi router, get a kill switch so you can turn it off with a button before you go to bed and put it in a Faraday box.
Dr. Kasia Kines [01:07:36]:
These things will really help your cells regenerate and work because you’re inundated on cellular level with radiation.
Karyn [01:07:47]:
Huge.
Dr. Kasia Kines [01:07:48]:
It’s huge.
Karyn [01:07:49]:
Yeah, yeah.
Dr. Kasia Kines [01:07:50]:
It’s huge. And it is very detrimental. This stuff reactivates cbv and people, like, people are stewing in it, and they have no, they have no idea.
Karyn [01:08:02]:
It may be your headaches or it may be the cause of your joint. I mean, you have no idea how it’s impacting you. Yeah, I need to do more. So I’m glad that you mentioned that, because I’ve done some of those things, but I definitely need to do more. And I know there’s a whole chapter in that, in your book as well.
Dr. Kasia Kines [01:08:21]:
You know, it’s an old book, so there’s. There’s simple solutions these days that were not available then. Oh, good.
Karyn [01:08:27]:
So there’s even updates. Yeah, gotcha.
Dr. Kasia Kines [01:08:29]:
Yeah, I mean, you know, like I told you, you can get, you can, you can clean that up. I mean, you can get an earpiece called air tube. So there’s air in the tube, so there’s absolutely no effect on the brain when you have, you know, the. The earpiece that you have.
Karyn [01:08:47]:
Like the one I have right here. Yeah, exactly. And I’m thinking, well, I don’t have the wireless ones, so I’m doing much better, but it’s still an inch an issue, huh?
Dr. Kasia Kines [01:08:58]:
Yeah. You still have a little bit of. A little bit going to the brain.
Karyn [01:09:02]:
Yeah, yeah, yeah, yeah, yeah. Gotcha.
Dr. Kasia Kines [01:09:04]:
Anyway, so. Yeah, yeah, take a look at that. Especially if you have kids, because kids, their brains are still developing. It’s very dangerous technology. I’m not a parent. If my kids had phones, I would not be able to look at them. Hold that next to the brain, there’s studies on that, there’s brain tumors. I know of young women that died because they always, one woman always carried her phone in one particular place.
Dr. Kasia Kines [01:09:34]:
She developed cancer right there. She died. It’s like people are not hearing about research, but it’s there. There’ve been studies, there have been illegal against tech companies, against the technology. So it’s a big deal.
Karyn [01:09:52]:
Yeah, it really is. It really is.
Dr. Kasia Kines [01:09:54]:
Yeah. Moms are listening. Moms, you have to, you know, figure something out.
Karyn [01:09:59]:
Yes, exactly. Do what you can. I mean, they’re here to stay, but let’s do what we can to make everything as safe as possible. Now, this podcast, just, if you have just a couple minutes. This podcast is oftentimes we go deep and it’s kind of down because we talk about really serious things. So I like to end on a positive note, if you don’t mind, just a really quick lightning round, just some super quick questions, and they’re fun and light and easy. Is that okay with you?
Dr. Kasia Kines [01:10:26]:
Oh, yeah.
Karyn [01:10:27]:
Okay, here we go. So what is your favorite go to healthy snack?
Dr. Kasia Kines [01:10:32]:
My go to healthy snack? I would say apples or pears.
Karyn [01:10:39]:
Oh, yum. Yeah, yeah. Especially when they’re in season, right? You can’t beat it.
Dr. Kasia Kines [01:10:43]:
Pears in season.
Karyn [01:10:44]:
Yeah, yeah, yeah, yeah. Okay. What is the one supplement that you can’t live without?
Dr. Kasia Kines [01:10:53]:
That would probably be a combination of adaptogenic herbs. Because I have a lot of stress and so I just have to manage, you know, lifestyle isn’t what it is. It’s taxing on the body, so it’s a little buffer for me. It’s a combo of adaptive drink herbs.
Karyn [01:11:10]:
Yep. Okay, awesome. What’s your favorite form of exercise or movement? Exercise or movement. What do you like the best?
Dr. Kasia Kines [01:11:18]:
Well, surprise, surprise, the exercise that I love is my walking meditation, scooping poop for my three horses. I do it every day. That’s so bad. Actually, I’m developing a little thing here that’s so great.
Karyn [01:11:34]:
Good for your muscles, but also good for your soul.
Dr. Kasia Kines [01:11:37]:
Yeah, I don’t like the gym. I need, you know, you need to exercise with purpose. And the thing with the brain development or brain react reaction when you’re on a treadmill is very repetitive. The brain needs challenges. So you need to be on uneven turf, you need to stumble, you need to go into the mud like I do. There’s ups and down and you have to adjust and, you know, the brain has to adjust. So the idea of exercise is walking in natural terrain, up and down, trees, logs. That is actually exercise.
Dr. Kasia Kines [01:12:10]:
We are designed to walk. We walkers. So you will never see me in the gym.
Karyn [01:12:16]:
Yeah, yeah, yeah, yeah.
Dr. Kasia Kines [01:12:17]:
Not worth it.
Karyn [01:12:17]:
I love it.
Dr. Kasia Kines [01:12:18]:
Real air, no oxygen. Phew.
Karyn [01:12:21]:
Exactly. Exactly. Me neither. What’s one thing that you do on a regular basis that really helps you connect with your spirit, your soul, whatever that means to you? What’s something like self care that you do?
Dr. Kasia Kines [01:12:34]:
I talk to my spirit guides all the time, and I also have a particular spirit guide with me sister.
Karyn [01:12:42]:
Oh, she’s showing a picture of her horse.
Dr. Kasia Kines [01:12:45]:
She was not my horse. She was my friend horse. And she’s up there now, but now she has wings. I understand.
Karyn [01:12:53]:
Oh, my goodness. Beautiful.
Dr. Kasia Kines [01:12:55]:
And she’s white now, and she loves my guardian angel. So we’re looking for the farm for my three adopted horses now with her help. So I work with my spirit guides.
Karyn [01:13:06]:
Oh, lovely. What do you think is the house? Is a big question, but loaded, but try to keep it as brief as you can. What is the most misunderstood thing about EBV, in your opinion?
Dr. Kasia Kines [01:13:27]:
Big question you had.
Karyn [01:13:30]:
Yes. Yeah, yeah, yeah, yeah. Your doctor said, yeah, yeah, yeah, yeah.
Dr. Kasia Kines [01:13:34]:
It’s nothing to do with what you’re going through. Yep. I would say.
Karyn [01:13:37]:
Now we’ve mentioned the medical medium, so this might be your answer. But when somebody says to you, what’s a good book that you recommend? What’s the one book that you go to over and over other than your own? What’s the one book that you go to over and over and you say, you have to read this book?
Dr. Kasia Kines [01:13:53]:
About what topic?
Karyn [01:13:54]:
Anything. It could be fun. It could be medical. I mean, just any book that you. That just speaks to you, that you say, oh, you have to read this book.
Dr. Kasia Kines [01:14:02]:
Um, I don’t read it again and again, but I love. I have it. I’ve given it as gifts to friends. And it is, uh. Charlie ho. It’s a beautiful, magical book. The boy, the horrors, the Fox, and, oh, boy, my titles. I can’t recall titles.
Dr. Kasia Kines [01:14:27]:
It’s a little bit like little Prince and Winnie the Pooh. It’s a beautifully calligraphed and graphically beautiful, magical book that talks about life. Who’s invited?
Karyn [01:14:42]:
I want to look it up.
Dr. Kasia Kines [01:14:43]:
Charlie.
Karyn [01:14:45]:
Okay. That’s all right. Yeah.
Dr. Kasia Kines [01:14:46]:
The boy, the whores, the. There’s four animals with a boy. They. They travel together and talk and have philosophical interest, conversations that are just beautiful in just who we are. It’s. It’s magical.
Karyn [01:15:01]:
Lovely.
Dr. Kasia Kines [01:15:02]:
Let me email you the link.
Karyn [01:15:04]:
Yeah, that sounds really cool. Okay. Would you have a favorite travel destination?
Dr. Kasia Kines [01:15:08]:
Travel destination. It would have to be my home hometown in Poland, which is on the Baltic Sea. I miss it. I don’t go there.
Karyn [01:15:21]:
You haven’t been in a while. My husband was just. Well, he’s been several times now in Poland, Warsaw. He’s a psychologist, and they’re working with the ukrainian medical professionals and to try to help them with everything that’s going on there in Poland is really the safe place closest to Ukraine. So they meet there in Poland. So, yeah, he keeps telling me, you have to come. You have to come.
Dr. Kasia Kines [01:15:47]:
Well, Warsaw is a very different place. I come from a town. It’s a. It’s a place where every pole want to go in summer at least once in their lifetime. And so it’s a beach place, but it’s not a beach culture like in America. It’s a very healing place and public beaches, and my mom lives eight minutes away from the public beaches. Wow. But also, there is a tri city north of Warsaw that your husband might like to go to.
Karyn [01:16:18]:
What’s it called?
Dr. Kasia Kines [01:16:19]:
Tri city.
Karyn [01:16:20]:
Tri city.
Dr. Kasia Kines [01:16:22]:
Dines Gdenia, Sopo. You can’t miss it. There’s the biggest three cities on the water, on the Baltic Sea. That’s where I used to live when I was a. A young adult professional before leaving for the States. That’s kind of my. My base. I miss that.
Karyn [01:16:40]:
Yeah, yeah, yeah, yeah. Okay, coffee or tea? And how do you take it?
Dr. Kasia Kines [01:16:44]:
I never drink coffee.
Karyn [01:16:45]:
Yeah, I hate. Do you drink tea?
Dr. Kasia Kines [01:16:49]:
Yes.
Karyn [01:16:50]:
Yeah.
Dr. Kasia Kines [01:16:50]:
Big tea drinker.
Karyn [01:16:51]:
Yeah, me too. Last question. So the name of this podcast is the Cheeky podcast for moms with IBD. And it. It’s very tongue in cheek, because I have to just make a little bit of fun, a little bit of light of what we go through. And to me, being cheeky is about being a little bit quirky, a little bit sassy, and a lot badass. So how are you cheeky in your life?
Dr. Kasia Kines [01:17:16]:
I’m cheeky because I like to do things that haven’t been done. So with no experience with horses, I started to be with horses free in the open wide field, and now I ended up helping a shut down mustang that nobody could touch. Nobody could. Like, she didn’t rehabilitate.
Karyn [01:17:40]:
Wow.
Dr. Kasia Kines [01:17:40]:
We fell in love with each other, and I ended up adopting her magically, which was not possible, but I never gave up. And now I have three. I created a herd for her, so we have. She’s a lead mayor, so she has a purpose now. She has two girls. She, you know, she protects. And now I’m looking with sister’s help. I’m looking for a farm for us.
Dr. Kasia Kines [01:18:04]:
I’ve never done that before. I don’t know what it means, but I’m literally selling my house now. And we’re looking, actively looking for it. Amazing.
Karyn [01:18:14]:
That’s not sassy.
Dr. Kasia Kines [01:18:14]:
I don’t know what is so sassy. We’re doing everything.
Karyn [01:18:18]:
Taking a leap, you know, just doing something new.
Dr. Kasia Kines [01:18:22]:
Leap of faith. And I’m not writing them. It’s just a very different concept. It’s a. It’s kind of a pioneering, very natural way of being with those amazing creatures. So we’re GONna have a healing place where I will have retreats, WEEKend retreats. We’ll be cooking, breathing, eating, and we’ll sit down outside and breathe. And if the girls want to come and breathe with us, that’s what we will do.
Dr. Kasia Kines [01:18:45]:
So it’s going to be very healing because they still are healing.
Karyn [01:18:48]:
Yeah.
Dr. Kasia Kines [01:18:48]:
You know?
Karyn [01:18:49]:
Yeah.
Dr. Kasia Kines [01:18:49]:
They’ve been rescued.
Karyn [01:18:51]:
I love that. I love that. Wow. KASIA. Oh, my goodness. AmAzing. And so we did a lot. We dug in a lot here today, but I still feel like we scratched the surface.
Karyn [01:19:02]:
There’s so much MOre to know. So, KaSIA, where can people go to find out more about you and more about the beautiful evb. Ebv. SORRY, ebv. Work that you’re doing.
Dr. Kasia Kines [01:19:13]:
Yeah. Everything is on our website. Links from our website. You can sign up for newsletters so you’ll be updated. You know, ebvhelp, like htlp.com. we keep it simple. And I want to finish with. With a plea to all your moms, please.
Dr. Kasia Kines [01:19:30]:
You are a beautiful, magnificent soul. You are. You know, we are a spiritual being, having a physical experience. Your spirit is so important. Don’t let anybody take it away from you. You just shine your light, speak your truth, see who you are.
Karyn [01:19:51]:
We need that more than ever in the world.
Dr. Kasia Kines [01:19:55]:
More than ever. The magnificence of your body, how intelligent it is, how it’s fighting for you despite all of the mess inside. It’s just incredible. So just know that your body is working for you, not against you, and trying within whatever is given. And never, never give up. And there’s always a way to shine in your life. Just. Just be yourself.
Dr. Kasia Kines [01:20:18]:
We need that.
Karyn [01:20:19]:
Oh. Amen, Kasia. Amen. I love it. Beautiful world. Words from a beautiful soul. Thank you so much for being here.
Dr. Kasia Kines [01:20:27]:
My pleasure.
Karyn [01:20:36]:
If this podcast is meaningful for you, if it’s been helpful in your IBD mom life, I’d love it if you would do a couple things. First, follow the pod, you’ll never miss an episode. And those moms who are searching for podcasts about Crohn’s and colitis, they’ll find us easier. There’s probably a plus sign or a follow sign where you’re listening in right now. It’s at the top of your screen. Go ahead and give that a tap. And then also give the Tiki podcast a five star rating and review and share it with your friends who are also struggling with IBD. The more we are open about talking about our illness and bringing awareness around it, the more we’re able to connect and build a safe community around each other.
Karyn [01:21:21]:
I love being in community with you and I appreciate you. You my friend. One last thing before we wrap up today. You know, I think you’re a rock star for taking time out of your busy life to listen in and invest in your healing. It is capital h huge. And the reason I know how huge this is for you is because I am right there with you in all of this, working my wheel of wellness, keeping my crohn’s at bay. It’s something that I invest in every day and I’d love it if we could continue our gut healing journey together. If you’re like me and you’re ready to soak up even more amazing gut healing information, it’s time to join the gut love community@karenheathy.com.
Karyn [01:22:03]:
community the GLC is my free and.
Karyn [01:22:08]:
Fabulous space, dedicated to dishing out even.
Karyn [01:22:10]:
More IBD resources, recipes, healing hacks, lots of BTS secrets on how I manage my life with IBD, all wrapped up in a weekly newsletter to help you keep your momentum going strong. This IBD dish is gut healing insights that I only share within our tight knit community. Basically, it’s your one stop shop for a more diversified approach to true and lasting gut healing.
Karyn [01:22:37]:
Amen to that, my friend.
Karyn [01:22:40]:
Let’s walk this gut healing journey together. Join me in the glc@karenhaley.com. community that’s karynhaley.com community.
In this week’s episode of The Cheeky Podcast for Moms with IBD, we’re diving into a game-changing approach to treating Crohn’s and Colitis that goes beyond traditional methods. If you are feeling frustrated with the limitations of pills, specific diets, and supplements, this episode is for you. Discover how a new approach to treating IBD may be better than anything you’ve tried before.
We explore the critical need for a treatment plan that aligns with your core values and focuses on root causes rather than just symptom cover-ups. We’re going deep in this conversation, so grab a pen and paper and get ready to transform the way you are being cared for by your team of IBD specialists.
Tune in To Learn About:
✅ [00:03:15] The limitations of relying solely on GI doctors and medications.
✅ [00:07:50] How combining the traditional values of healthcare with Eastern philosophy has the power to set your IBD free.
✅ [00:15:20] The natural and holistic healing option that gives you the best nutritional support and personalized healthcare.
✅ [00:23:45] The natural medicine doctor who embraces ancient wisdom to bring health and balance to our digestive system.
✅ [00:31:30] Five foolproof questions to ask yourself to help you choose the right natural, holistic provider for you.
✅ [00:43:02] The “Do it Like a Mom” rapid-fire way to embrace your new gut healing approach.
Join us for this enlightening episode and empower yourself with the knowledge to navigate your IBD treatment with confidence and hope.
Welcome to season two of the Cheeky podcast for moms with IBD. I’m Karen Haley, functional IBD nutrition and wellness coach and Crohn’s warrior. This podcast is all about us moms.
Karyn [00:00:22]:
Because our IBD plays by different rules.
Karyn [00:00:25]:
Season two is juicy, full of unconventional.
Karyn [00:00:27]:
Wisdom, real talk, new ways to tackle our illness, and a whole lot of.
Karyn [00:00:32]:
Community empowerment, and all of us advocating.
Karyn [00:00:35]:
The hell out of our illness.
Karyn [00:00:37]:
We’re in this together, and I’m here to help you find healing on your terms.
Karyn [00:00:42]:
Let’s do this. Well, hey there, my friend. Welcome to the episode. I’ve got a question for you. How’s your current IBD treatment plan going? Feeling confident with all the pieces that you have in place? Or is there something missing, something you might not be able to quite put your finger on? But, you know, if you could just figure it out, your life would transform in an instant. Oftentimes when I get to chat with our fabulous gut love community members or my amazingly courageous one on one clients, I hear this sentiment. I’m doing everything right, but I’m just not getting better. Or I know something is missing from my treatment plan, but I don’t know what.
Karyn [00:01:35]:
Or I’m just so frustrated with my treatment plan, the one my doctor has me on. It’s not in line with how I want to heal. And let’s get real here. Having a treatment plan that is totally in line with your core values, one that works, is crucial to living the life you were meant to live. Because when Crohn’s and colitis plagues you, it’s a constant daily battle. Heck, it’s a moment to moment battle. And I know that battle well. So I see you and I feel you.
Karyn [00:02:13]:
I understand that merry go round, that IBD Marigold round, because it’s been part of my life journey since I was a young teenager. Through the good times and the badlandhouse, between doctor’s appointments, medications, flare ups, managing the kiddos, trying to work, and trying to find time for that all elusive self care that we know, our mind, our body, our soul needs. It’s really tough navigating the world of IBD, isn’t it? It’s about always staying one step ahead of it. And sometimes we succeed, and sometimes we fail. I’m right there with you. I’m raising my hand over here. I’m right there with you. For the most part, we rely on our gastroenterologists to get through the rough patches, the flare ups.
Karyn [00:03:03]:
But how’s that working for you? These totally short, often rushed appointments where your ideas and thoughts, and sometimes your ability to advocate for yourself, it just tends to get lost. You end up barely scratching the surface with what you need. And I’m not one to completely poo poo doctors or medications, but I have to say, in a perfect world, in a perfect world, we’d all be stable enough to be off of drugs. But even when you’re doing everything in the natural realm, that’s at your disposal, even when you’re doing everything you can to find long term health, sometimes medication needs to be part of that picture as well. Sometimes short term and sometimes long term. So, yeah, medications and the doctors who prescribe them, they have their place. But it’s important that you know one thing today. If you leave this episode and you only have one piece of information, if you hit pause right now and you never come back, I need you to know this one thing.
Karyn [00:04:13]:
Just this one thing. Gastros and the meds that they prescribe, they are not your one stop shop for gut health. Now, docs and meds are just one piece of your IBD treatment puzzle. The analogy of thinking about your IBD as a puzzle, it’s the perfect way to think of it. And putting the pieces together, putting those pieces, those puzzle pieces together. When we only get one puzzle piece from our traditional provider, that puts a lot on us, a lot on the patient. So I don’t take it lightly when I tell you how hard this is and when I tell you this hard truth. Because we’re moms, we’re juggling all the things along our IBD journey, and it’s truly freaking hard to find time to put more puzzle pieces into place.
Karyn [00:05:11]:
But we must. We must find the time. We must find the strength to do just that. The medication GI doc puzzle piece, it can be a strong, solid, middle piece of your healing puzzle, but it never shows up as that necessary pillar of a puzzle. Preach piece. That’s that true corner connector piece, and it never gets to the root of our illness. And that root, the med only root, it never truly heals us because it solely focuses on covering up the symptoms rather than taking the time to truly understand the root causes of your specific individual challenges. Your IBD healing journey towards health, it shouldn’t be so hard, but it is.
Karyn [00:06:07]:
And that’s frustrating. Let me just say what it is and let’s just call it out. It’s frustrating, isn’t it? You may even go into your doctor’s office, and you might even be full of hope that this time, this time it’s going to be different this time. You’ve got all your questions in hand. This time they’ve got to help you. But so often, so often we leave those doctors appointments feeling disheartened and dejected. I felt that way, I dare say, most of the time. Where’s the hope? Where’s the amount of good news that comes from that appointment? And if you found this podcast and you’re in the realm of the gut love community, you know that I am all about the absolute opposite, the opposite way that you feel after those frustrating appointments.
Karyn [00:06:58]:
To me, to me, healing should never be about disheartenment or distrust. It should be about empowerment, advocacy, knowledge, hope, root causes, and positivity. When was the last time you left your doctor’s office feeling any of those emotions? Empowerment, advocacy, knowledge, hope, root causes, positivity. If you want more of those gut healing vibes in your life, where do you go to get them? Well, I’m so glad you asked that question, because I’ve got your answer. This episode of the Cheeky podcast is your roadmap to navigating a new world of IBD medicine. A world where I ultimate healing and positivity is the goal. Imagine that. And it’s a form of healing that’s actually and didn’t invent it.
Karyn [00:07:55]:
It’s a form of healing that’s been around for centuries, but it still is pretty much, I’d say, in its infancy in the United States. So what am I talking about here? What’s the new approach to treating IBD that encompasses everything you desire and everything you deserve from your medical care team? It’s the world of complementary, natural, alternative, root cause, integrative, functional medicine. It is called by so many names, but at its heart, this type of medicine is about all those positive thoughts and feelings that I mention. When you find the right provider in this space, it has the power to turn your IBD treatment plan on its head. Because it’s all about empowerment, advocacy, knowledge, hope, root causes and positivity. Finding the right provider in this natural type of health space. A provider who takes the time to hear your story, who takes the time to listen, who gives you access to ask your questions, and leaves you with a heart centered treatment plan that encourages the body’s innate ability to heal. It’s this type of provider, these types of providers who can help craft your ultimate IBD healing plan.
Karyn [00:09:22]:
Can I get an amen? Okay, so keep that middle puzzle piece, GI doc. I’m not saying get rid of it. Keep it. Keep that middle puzzle piece GI doc, keep the meds if you need them because we need these pieces to complete our IBD healing puzzle. But don’t forget, don’t forget that we also need the strong pillar of the puzzle. Corner piece. That corner piece, provider. We need that as well.
Karyn [00:09:52]:
We’ll never fully complete our healing journey without someone like that in our corner. And it’s my dream. It’s my dream that each and everyone that’s part of the GLC and beyond, of course, beyond finds a provider like this sometime in their lifetime. I want everybody to find a provider like this. You deserve to be treated with the respect and the attention to uncover hidden gems to successfully manage your illness. And I have to say, I have been so incredibly blessed because I’ve been able to work with a number of providers who fit this description over the years. And I swear they are at the heart, at the heart and soul of all the healing that’s taken place for me. And it’s time for you to find your natural healing provider as well.
Karyn [00:10:48]:
And that sounds incredible, right? Finding a provider who actually listens and works with you instead of against you. So you’re probably wondering, where do I start? Where do I start? Where do I find such a provider? The good news is that nowadays, they’re everywhere. You just have to know where to look to find them. It’s time for us to just step away from the grasping at straws, approach the throwing at a wall treatment plan, and then maybe connect with a provider who truly understands what you’re going through. It’s one thing to know this information, to even embrace it in your mind, but it’s a whole other dimension to actually get out there and find the natural root cause healing provider that’s got your name on it. So today, it’s my goal to help you explore your natural provider options, arm you with the right questions to ask, to know if these providers are the right fit for you, and then most importantly, empower you. Empower you to take charge of your health like the badass moment warrior that I know you are. Are you ready? I said, are you ready? Okay, I’m hearing you.
Karyn [00:12:10]:
I’m hearing the feedback. You’re ready. Good. Okay, let’s dive in. Okay, so hopefully, hopefully now I have at least sold you on the benefits of finding a medical provider who works with you as your equal partner on your healthcare journey, because, holy cow, it’s so powerful. But now the question is, who is that? Who is that provider for you? We’re going to find that out together because knowing your options is your best starting place. You can’t get started if you don’t know what your options are. I have to say though, that the best news I can give you is that there’s this whole world of alternative medicine out there.
Karyn [00:12:50]:
It’s waiting to be explored. Now, it might not be five minutes from your front door, but with just a little bit of knowledge about where and how to search, you can find a root cause provider who is right for you. And keep in mind, you don’t need to connect with all of these options. What’s most important is finding the right provider rather than spreading yourself thin with multiple practitioners who might not fully understand all your needs. Or I have to say even worse than that is when there’s just too many cooks in the kitchen, they all end up giving you competing treatment plans. If you’ve ever been there, you know what I’m talking about. It’s an absolute nightmare, this process of finding the right alternative provider. It can take a little bit of time and a little bit of research on your part, but I know that you can do this, my friend.
Karyn [00:13:45]:
Us IBD gals, we’re skilled, we are tenacious, and given the proper tools, we find the right providers who can make all the difference on our gut healing journey. I know this to be true, so I know that you can do this. So who are these alternative medicine providers and what do they bring to the table? Well, I am so happy to tell you that the options abound. From acupuncturists to chiropractors, reiki masters, therapists, counselors. Alternative options go on and on. And while the types of practitioners that I just mentioned, while they can really play a valuable role in your holistic care team, your best starting place is with a natural minded holistic IBD specialist. I’m going to say that one more time. A natural minded holistic IBD specialist.
Karyn [00:14:42]:
These are folks who sit at what I call the top of the natural health pyramid armed with the knowledge and the expertise to get to the root of your IBD symptoms, the integrative medicine doctor, the functional medicine provider, and the naturopath, these are some of the best, most skilled types of providers that you’ll want to research. These specialists, they offer a whole body approach to health. They have training to run comprehensive functional tests. Your traditional doctor will probably never think of the tests that they run, and they focus on treating the underlying causes of your symptoms rather than just masking them with medications. Working with a provider like the ones that I just mentioned, it can be truly life changing. And I don’t say that lightly. I know a lot of people use that word. It’s so transformative, it’s so life changing.
Karyn [00:15:39]:
I don’t use that lightly. I mean, it can be life changing. And like I said, I truly want that valuable gift for you because they have this unique ability to partner with you in a really empowering way. To be your guide, not your dictator or your guru as you. You like capital y o u, take control of your health and reclaimed your life from the inside out.
Karyn [00:16:13]:
Are you, like many of us, with.
Karyn [00:16:14]:
Crohn’s and colitis, turning to food to help heal your gut but feeling overwhelmed by the myriad of gut healing diets out there?
Karyn [00:16:22]:
Gluten free, dairy free, paleo SCD gaps. And that’s just naming a few. It can be so confusing, frustrating, and leave you feeling disheartened about which diet is the right fit for you. And trust me, I was there until I created the best tool to help me figure this out. Now, maybe you’ve tried a diet or two only to give up quickly because you couldn’t figure out what to eat. Or maybe the plan was just too.
Karyn [00:16:51]:
Strict for you to follow.
Karyn [00:16:53]:
Here’s something you won’t hear from the so called food gurus. There isn’t one single diet that works for everyone. I don’t care which diet it is. And the best diet for you isn’t just about your symptoms. It’s also about your lifestyle and your personality. Why start a diet based solely on your IBD symptoms only to abandon it a week later because it doesn’t fit your life? If you’re ready to discover which gut healing diet is the perfect fit for you based on your unique needs and your current stage in life, then you need my ultimate IBD diet decoder quiz. Head over to karenhaley.com quiz to access this free resource. Remember, there is no one size fits all, best cut healing diet, but there is the one best diet for you.
Karyn [00:17:45]:
Find out what you’re meant to be eating to help put your IBD in its place. Got three minutes? That is all you need. Go to karenhaley.com forward slash quiz. That’s karynhaley.com quiz. Answer a few simple questions and get your personalized quiz results immediately. Now let’s get back to the show.
Karyn [00:18:09]:
Okay, now remember, at the top of the natural provider pyramid stems three types of providers, the integrative medicine doctor, the functional medicine practitioner, and the naturopathic position. And you have this daunting task of deciding which type of those providers will suit you best. But I gotta tell you, I’ve got you, girl. I am going to walk you step by step through what these providers stand for so that you can make the best decision, the most informed decision for you. Now, to help you get familiar with the similarities and the differences between these three options, I have created categories within each profession to help basically separate what these providers are all about. So those categories are their beliefs, their training, their philosophy, the conditions that they treat, the treatments they use, and then how to go about finding them. You can then use these categories to help you make the best decision for you regarding your natural healthcare. There is no right or wrong answer here.
Karyn [00:19:22]:
All of these types of practitioners have the potential to offer value and truly exceptional care. This provider breakdown, it will just help you make the best decision that fits for you. Also, I want to mention that there’s a ton of information I’m about to hit you with. This is a lot, lot of details. And you might be driving, you might be out for a walk or doing the dishes or cooking dinner or even in the bathroom or the shower. Well, those are the kind of things that I do when I’m listening to podcasts anyway. But don’t feel like you have to pull your car over or stop what you’re doing. Because after I go over these categories and walk you through the ins and outs of these natural healing providers, I’m going to tell you how you can get your hands on my handy dandy.
Karyn [00:20:10]:
Which natural provider is right for me? Resource. It’s going to give you all of these details in a more concise, clear cut format. So stay with me. Now, start your gears turning. Start the marinating in your mind. Be in the moment with me, but know that I’ve got your back. I’ve got your back for later. And I’m going to tell you how you can get this free resource.
Karyn [00:20:35]:
Which natural provider is right for me in just a few minutes. Okay, so let’s begin. And let’s begin with the integrative medicine doctor. Are they the right natural provider for you? Now, integrative docs, they believe, they have this really unique approach because they believe in combining alternative therapies with conventional medicine to treat the whole person, mind, body and soul. And they come at it from a variety of backgrounds, really. They might be coming from osteopathy, or they could be a traditional MDD. They could come from a traditional MD training program, you know, medical school, or they could even come from the naturopathic medicine sphere. Besides that training, integrative docs will then receive additional integrative training at a school like the Andrew Weil center for Integrative Medicine, and that’s located in Arizona.
Karyn [00:21:30]:
An integrative medicine doctor’s philosophy revolves around the idea that illness manifests from an imbalance in the body’s natural equilibrium. Can I say that word? Let me try it one more time. Equilibrium. There we go. So from the body’s natural equilibrium with lifestyle, genetics, things like environment, mental health, all of those things, they say, play a very crucial role in your body’s ability to heal or to manifest illness. Because they come from such education heavy backgrounds, they’re able to treat a really wide range of chronic illnesses, including chronic pain, metabolic disorders, digestive issues, hello, Crohn’s and colitis, mental health conditions, and then autoimmune diseases as well. Now, in terms of treatment, integrative providers, they often combine the conventional approach, like medicine or even surgery, with the unconventional, like massage, chiropractic care, nutrition and counseling. And this is the hallmark of the integrative doc.
Karyn [00:22:43]:
So if you want to find a provider who is skilled in both the western medicine side as well as someone who sees value in more eastern philosophies, this type of provider might just be your jam. It’s really rare, I have to say, to find a full fledged IBD literate integrative medicine doctor, especially in the United States. But they do exist. You just need to be willing to travel to them or see them via telehealth. Isn’t telehealth great these days? See them via telehealth if you don’t live near where they practice. Now, to seek out an integrative medicine doctor, it’s really best to check out the American Board of Integrative Medicine, or you might even be able to get a referral from your current healthcare provider. So that’s the integrative medicine natural health provider. That’s their beliefs, training, their philosophy, the conditions they treat, the treatments they use, and how to find them in a gut show.
Karyn [00:23:47]:
What do you think? In my opinion? Here’s what I have to say about integrative docs. In my opinion, if having a provider who is skilled at both the medicine side of things, the traditional approach, along with the skills and knowledge to know when a more natural method is reasonable to try, then this is your doctor. All right, let’s go ahead and continue on and talk about natural medicine. These categories again. We’re going to go through the same categories again, but I. This time, let’s look at it from the lens of a functional medicine provider. Is this the type of natural medicine provider for you? I don’t know. Let’s find out.
Karyn [00:24:31]:
Functional practitioners focus on root cause medicine as they aim to identify the underlying causes of disease, diseases like IBD, and they view the whole body is interconnected and they practice personalized medicine. I love that. So there is no one size fits all approach here, no one size fits all approach that fits the masses. They are all about digging deep into your specific needs. Even if the patient they’re seeing after you has the same condition as you, your treatment plan, it might look completely different from theirs. That’s something that I love about functional medicine. Functional medicine providers, they come from really diverse backgrounds. They might be in the nutrition field or traditional medicine, or naturopathy, and then what happens is they just like the integrative doc, they receive that additional functional and diagnostic training.
Karyn [00:25:33]:
So functional medicine practitioners, they’re not all mds or even doctors because they can come from somewhere in the medical or even the mental health space. But then they specialize in functional techniques. That’s what sets them apart. Now, personally, in my practice, I most align with a functional approach to healing. The methods that I use in my one on one coaching practice with my clients, they are all from a functional perspective, a functional practitioner’s philosophy. It centers around this idea that illness stems from dysfunctioning body systems that are linked to several things, lifestyle, diet, genetics and the environment. And functional medicine providers believe that health occurs when these systems are optimized. Functional medicine providers treat a wide range of chronic conditions, just like integrative docs, including autoimmune, metabolic, digestive, hormonal, cardiovascular, neurological diseases, just to name a few.
Karyn [00:26:37]:
Though I would do. I will say though that they do tend to specialize in one or two areas where most of their training lies. Functional treatments, they often include things like a personalized nutrition plan, targeted supplements, lifestyle modifications, stress management, detoxification, and mind body techniques. Now, if you’re thinking that this is the type of provider that’s exactly what you’ve been waiting for, wait no longer. Because you can find a functional medicine provider through resources like the Institute for Functional Medicine, or it’s like it’s called IFM. IFM. Or possibly again through a referral from your healthcare provider. I know that in my practice, several of my clients will say that their doctor is the one who referred them to me.
Karyn [00:27:28]:
Some providers are open minded and they will refer their patients to functional practitioners. But just in case you don’t have access to a doctor that’s open minded to natural methods of healing, it’s good to know that you could go to the IFM program. You could go there online because they have a referral center. All right, so what did you think? What do you think about the functional approach to natural medicine? If an individualized approach is important to you, if bringing nutritional and lifestyle changes into your healing regime is important to you, then I would say bring on the functional provider. That’s the one for you. But don’t bring them on just yet, because I’ve got one more natural provider to introduce you to. And that is the naturopathic provider. Is this the provider for you? Let’s find out.
Karyn [00:28:21]:
Okay, so the naturopathic doctor, they believe in the body’s innate ability to heal, the innate ability to heal itself. And they use natural, holistic approaches that focus on root cause healing. Naturopaths attend accredited naturopathic schools of medicine. Like, for example, they might go to Bastille University in California. And these types of doctors, and yes, they are doctors, they undergo rigorous training in alternative as well as traditional medicine. A naturopath’s philosophy, it centers around the idea that illness manifests from an imbalance in the body with things like poor diet, stress, environmental triggers, toxins and genetics. All of these things. To them, it plays a significant role.
Karyn [00:29:12]:
And naturopaths, they also treat a wide range of chronic illnesses, including autoimmune, digestive, ding, ding, ding, hormonal allergies, cardiovascular, even mental health conditions. But like functional providers, it’s common for them to then pick one or two fields that they specialize in. In terms of treatment. It will often include things like herbal medicine with botanicals, homeopathy, hydrotherapy, counseling, acupuncture, ayurveda, traditional chinese medicine, as well as physical medicine. So the best place to find a naturopathic provider, besides doing a Google search in your area, is to maybe check out a resource like the American association of naturopathic Physicians or AANP. Or you could also check out the Institute for Natural Medicine. Now, some states in the US have a naturopath in every corner. They are covered by medical insurance, and they practice just like an MD with the same privileges.
Karyn [00:30:19]:
Other states have strong restrictions on mds, naturopathic doctors. And if you want to see a natural provider like this, you need to shell out the dough yourself, because there’s no insurance involved. Now, from my experience, the naturopathic approach to treating IBD specifically, it’s really groundbreaking and unique. You’ll hear from naturopaths ideas to help you that your GI doc would never even have thought of. They reach back into centuries old wisdom with herbals and botanical treatments that have been used as far back as early indian, chinese, native american or egyptian cultures, ideas that have long been forgotten by our medical community. Today, if you want to get a good idea of what a naturopath specializing in gut health might bring to your gut healing table, I highly recommend you check out episode 102 of the Cheeky podcast just a few episodes ago where I had an eye opening conversation and a truly enlightening conversation with an IBD expert and naturopath doctor Alana Gurevich. So check that out, because that will give you a good idea of the kind of amazing things naturopathic doctors bring into their practice. Okay, so that’s how naturopathy works.
Karyn [00:31:40]:
How does it sound to you if you love going back with ancient medical wisdom? If you believe that given the right tools, the body can heal itself, finding a naturopath as your natural care provider, it might be the right option for you. Now, each of these stellar top of the natural health pyramid providers, they bring something unique to the table. But ultimately the right fit. It depends on your individual needs, it depends on your preferences and your values. By grabbing my free resource, which natural care provider is right for me, you will absolutely have what you need to make the right healing decision for you. You can use this resource to help you explore your options, do your research, especially to find a local providers in your area. And of course, I want you to trust your instincts with this. And remember, you don’t need to connect with all of these amazing root cause natural health providers.
Karyn [00:32:46]:
What’s most important is finding the right provider who resonates with you and can support you on your healing journey. So go ahead and get your which natural care provider is right for me resource. It’s going to help you with everything that we talked about today, but it’s just in a more concise version, wrapped up in a nice, neat, tidy bow. Head on over to karenhaley.com natural to get your hands on this oh so valuable resource today. And remember, it’s karynhaley.com and that’s natural. You can get that resource right now. Okay, if you’re listening intently to all these details, the ones I’ve been dishing out about integrative doctors, about functions, medicine providers and about naturopaths, you might have noticed that there’s actually a lot of similarities between these types of naturally minded holistic providers. At the end of the day, these approaches by these providers, they may seem very similar in many ways.
Karyn [00:33:54]:
And so then the question becomes well, how do I decide? How do I decide which type of naturally minded holistic provider is best for me? After the break, we’re going to talk about five foolproof questions to ask yourself to help you determine which natural health provider is the right one for you. And then we’re going to finish up this important convo today with a lightning round of do it like a mom finding the best natural care provider like only an Ibden mom can. Stay with me, will ya? This is where all the knowledge that’s been marinating for you, it will begin to gel and solidify. It is action plan time, so don’t go anywhere.
Karyn [00:34:40]:
Thanks so much for tuning into the cheeky podcast for moms with IBD today. The great information we’re dishing out on this pod is exactly the same type of conversations I get to have with my clients every day. If you’re ready to take your IBD healing journey to the next level and move into being the mom you always dreamed you’d be, hop on over to karenhaley.com consult and book your free IBD consultation with me. Remember, my mom had to be a little bit different and spell my name with a y. So it’s karynhaley.com consult on our call. We’ll dive in what you’re struggling with most right now and make a plan for how we can work together to.
Karyn [00:35:23]:
Help you achieve your big, bold, beautiful, life transforming goals.
Karyn [00:35:28]:
No more sitting on the sidelines waiting for that miracle cure to magically happen. You’ve got what it takes to do this right now, mama. You just need a little nudge in that right direction, and I’ve got your back. Karenhaley.com consult and now back to the show.
Karyn [00:35:45]:
So we know we can’t just rely on one GI doc to put all of our gut healing puzzle pieces together. We know the root cause long term approach to healing lies with a natural care provider. And we know our best top of the pyramid choices, the integrative doc, the functional medicine provider, and the naturopath. And I want to stress that I’m not discounting the acupuncturist, the Reiki master, the massage therapist, the craniosacral therapist, etcetera, etcetera. These are also important options in your healing care. But they’re not the top of the pyramid, right? They’re not those providers. They are the ancillary soldiers who play a vital role in your healing. But it all trickles down from the top of the the pyramid with these providers that we’re talking about today.
Karyn [00:36:38]:
So the question then becomes, how do you know? How do you know which type of natural provider is right for you? Well, you ask yourself these five questions, just five questions. Answer these questions with me right now, and you’re going to be well on your way to finding the right provider for you. Okay, question number one, is it important that my provider be knowledgeable in both eastern, so that would be the more natural side of things, and western, the more prescriptive the medical side of things. Is that important to you? If the answer is yes, an integrative approach is really your best option to pursue. Done. Case closed. No need to go any further with these questions. But for argument’s sake, let’s just say that you’re not quite sure yet.
Karyn [00:37:29]:
So let’s keep going with our questionnaire. Okay? So question number two, who’s in my area? Who’s in my area? If it’s important for you to see a doctor in person, and I would have to say that it’s nice to be able to do that from time to time, even with the advances in telemedicine. Well, then pick the one that is actually in your area. The truth is, traditional mds, they’re found pretty much everywhere. They’re in every town in America and around the world. But holistic, naturally minded doctors, they aren’t always available in high numbers. So depending on where you live in the world, it might be hard to find someone. But the good news, the good news is that all these types of providers have the power to be of a big help to you, to help you dig beneath the surface of what’s going on at the root of your crohn’s or colitis.
Karyn [00:38:23]:
So just pick the one who’s nearest to you. Pick the one that’s actually in your town. Pick the one where you live, and just get started. You can always make a change later if they’re not a good fit. And of course, virtual consultations, they’re an option as well, because gone are the days where you could only see doctors who live in your part of the world. I have to say, my main GI provider, she lives 2700 miles away from me, and I wouldn’t trade her expertise or the time she takes with me or her outside the box root cause thinking. I wouldn’t change that. I wouldn’t trade that for anything in the world.
Karyn [00:39:02]:
Okay, question number three. Question number three. To ask yourself, do I need testing or prescriptions? So, while most integrative and most functional providers have these types of privileges, at least in the United States, there are many states that do not recognize naturopaths as doctors, and therefore they don’t allow them to write prescriptions or order tests. Maryland, where I live, it’s one of those states. And even though I have a naturopath, she is not able to write prescriptions or order procedures for me. So instead she makes recommendations and then I bring them to my MDE and I ask if she’s comfortable ordering what my naturopath thinks that I need. And I do have to say, luckily, and I do feel very lucky about this, I have a really great MD who’s willing to work with me, but not everybody has that option. So ask yourself, do I need tests? Do I need prescriptions? Because if you do, a natural path might not be for you and that can help you whittle down your choice.
Karyn [00:40:05]:
Okay, so number four. We’ve made it to number four. Question number four, what’s the cost? We got to talk about price here. It’s the elephant in the room. What’s the cost? And can my insurance cover it in the United States? This can be a really big issue. I wish that I could say that all natural and holistic providers accept insurance, but the truth is, most don’t. And their fees, they can be quite pricey. Trust me, it is worth it.
Karyn [00:40:32]:
I am telling you, if you can find a way to do it, it is so worth it, especially in the long run because it will probably save you from medical expenses, but it’s still pricey upfront. So always check with your insurance company or your HSA account first to see what they might cover. Look for out of network benefits and see what you might be able to get back before you go to your appointment. And don’t forget, you’ll be filling out your own paperwork. So don’t forget to ask your fee for service doctor. That means that they take cash, not insurance. So fee for service doctor, please ask them for a super bill. It’s called a super bill because that’s what you will need to submit to your own insurance company, your insurance claim, you’ll need to submit that on your own.
Karyn [00:41:20]:
It’s called a super bill. Okay? So if paying out of pocket or getting reimbursed later, if that isn’t an option for you, you’re going to want to find someone that will take your insurance. And this varies from provider to provider and from state to state. So just keep this in mind when you’re deciding who will best serve you. Okay, lastly, question number five is, what’s the reputation of the provider so important? Right. No matter which natural healing category they fall under, who are they and how do they serve their clients or their patients? That’s actually, even, in my opinion, much more important. Check out their reviews, ask around about the provider, and above all, interview the practitioner before you make a final decision. This is where empowerment and advocacy come into play.
Karyn [00:42:14]:
Remember, you are in charge of your healthcare. These individuals are your consultant. They work for you. Their ability to help you is much more important than what medical program they attended, at least in my opinion. Okay, so what are you thinking now with those five questions in mind? Now that it’s marinated and now it’s gelled and now solidified a little bit more, ask yourself, what are you feeling? Who is going to be the best fit for you? And you might not be able to answer that question fully today. And that’s okay. You’ve got everything you need to go forth and conquer this task. Use your which natural provider is right for me resource to help you complete this task.
Karyn [00:43:02]:
Remember, you can get that@karenhaley.com natural karynhaley.com forward slash forward slash natural okay, now there’s only one thing left to do, and it’s time to do natural providers like the badass IBd warrior mom that I know you are. Okay, so here’s what we’re going to do. I’m going to give you several quick tips, quick hit tips, I like to call them, to be the IBD mom warrior that you are, to do natural providers like the badass IBD mom warrior that you are. Okay, so number one, leverage your networks like a playdate pro. You want to use your networks for referrals for doctor or provider referrals. Just as you might ask for recommendations for a pediatrician or a good babysitter, turn to your local mom groups, online forums, community centers, wherever you go where there are other moms, use that to help you get personal referrals to naturopaths, to functional medicine practitioners, or to integrative health experts. And you might even want to take it to social media. Utilize platforms like Facebook and LinkedIn or Instagram.
Karyn [00:44:18]:
Because many professionals maintain active social media profiles where they will maybe share their expertise. They interact with the public. They might post client testimonials. All right, what else? How do you do it? Like a mom consult like you’re interviewing a babysitter. You wouldn’t just let somebody babysit your kid that you don’t know. You would interview them. Many natural health care practitioners, they offer free initial consultations. Use this as an opportunity to see what is their philosophy and approach and how does that align with your expectations? Not enough people, I have to say, take advantage of this, but it is really, truly a must do task.
Karyn [00:45:03]:
Don’t forget to go into that initial consultation. Then prepared with specific questions. Ask about their experience with IBD, their approach to treatment, their successes with past patients. How do they handle communication follow ups? How hard is it to get an appointment with them? All of those things, these questions, they go a long way to help you make your ultimate natural provider decision. Okay. And then after that consult, you’re going to do your homework. You’re going to check the doctor’s credentials, their licensing, and this includes looking into their educational background. Maybe they have additional certifications, any professional affiliations that they’re part of.
Karyn [00:45:44]:
I always like to check out where they went to school. I look at their board certification status because when it’s a really tough decision to make, maybe I’m deciding between two practitioners. This can be a good help. It can be a good deciding factor. Also, don’t forget to check out patient testimonials on their websites, but also look for those independent reviews as well, like on Google or health grades or other medical review sites because then that’s going to help you get kind of a more balanced view of this practitioner. Okay. Do it like a mom means that you also absolutely consider proximity. Just like when you’re scheduling a play date, right? You want to make sure it’s convenient.
Karyn [00:46:27]:
It’s a kid friendly location. You just want to think about those types of logistics. If the provider’s office is too far or it might be not where it’s convenient for you, that’s going to add stress and that’s counterproductive to your treatment. So we don’t want that. But also remember that many providers offer virtual consultations, which can be a great option for a busy mom like you. It not only saves you travel time, but it makes scheduling a lot more flexible. Also, trust your mom instincts by listening to your gut, not just the rumbles in your IBD belly. I don’t mean the actual listening to what’s going on in your belly.
Karyn [00:47:09]:
I mean, listen to what your intuition is telling you, just as you would know it instinctively if something is wrong with your child. Trust your instincts when choosing a healthcare provider. If you feel rushed during that consultation, if you feel dismissed or you feel uncomfortable, it might be worth considering other options. Okay, I have one last do it like a mom tip for you, just a quick hit. Stay informed and be flexible. The more that you know about IBD, about your IBD specifically, and about your potential treatment options. The better that you are able to advocate for yourself and communicate effectively with your provider. And also, it’s important to note that natural medicine, it works a little bit different than traditional medication cover ups.
Karyn [00:48:03]:
Often it takes a holistic, gradual approaches a little bit longer. So make sure you’re being flexible. Set realistic goals and timelines with your provider and then be open to adjusting them as your treatment progresses. Oh my goodness. Whoo, my friend. Whooie. We did it. That is a lot of knowledge.
Karyn [00:48:27]:
If you were taking notes, I bet you were just writing furiously. Thank goodness I have that resource for you. Holy cow. That was a lot of information. But you did it. You did it and you are ready to put this plan into action now. As you embark on your journey into holistic healing and naturally minded providers with all the knowledge and insights that you gain today, remember that finding a root cause healer, that’s your ultimate goal. Whether it’s a functional medicine doctor, an integrative health practitioner, or a naturopathic doctor, the decision is yours to make.
Karyn [00:49:06]:
Take the time to explore your options, trust your instincts and choose the provider who resonates with you and your individual needs most. And keep in mind, keep in mind you’re doing all of this to begin to build a comprehensive support system to help manage and then eventually thrive with IVD. Can I get an amen? Your best care? It starts with these types of providers. I cannot say it enough. It starts with these types of providers because they are the ones at the top of the pyramid. And then from there you can add in other practitioners who support your ultimate health goals. Last reminder, one last time. I want to say, don’t forget to grab that free resource.
Karyn [00:49:55]:
We covered so much today, but it’s all there in a very nice, neat, concise format. And I have to say it’s kind of graphically cool as well. It’s in a great format. Grab that free resource because it’s really going to help you out. Which natural provider is right for me? You can grab that resource@karenhaley.com. natural that’s karenhaley.com natural and it will just help you to ensure that you find the best natural healing provider, the one that’s best for you long term IBD remission. It’s waiting for you. Take this big, bold leap.
Karyn [00:50:38]:
I promise you. I promise me. Hand over my heart. Hand over my heart. I promise you you won’t be sorry that you did. Until we chat again, I’m wishing you much gut love and much happiness. Always chat soon if this podcast is meaningful for you, if it’s been helpful in your IBD bomb life, I’d love it if you would do a couple things. First, follow the pod.
Karyn [00:51:10]:
Youll never miss an episode. And those moms who are searching for podcasts about crohns and colitis, theyll find us easier. Theres probably a plus sign or a follow sign where youre listening in right now. Its at the top of your screen. Go ahead and give that a tap and then also give the Tiki podcast a five star rating and review and share it with your friends who are also struggling with IBD. The more we are open about talking about our illness and bringing awareness around it, the more we’re able to connect and build a safe community around each other. I love being in community with you and I appreciate you my friend. One last thing before we wrap up today.
Karyn [00:51:54]:
You know, I think you’re a rock star for taking time out of your busy life to listen in and invest in your healing. It is capital h huge. And the reason I know how huge this is for you is because I am right there with you in all of this, working my wheel of wellness.
Karyn [00:52:10]:
Keeping my crohn’s at bay.
Karyn [00:52:11]:
It’s something that I invest in every day and I’d love it if we could continue our gut healing journey together. If you’re like me and you’re ready to soak up even more amazing gut healing information, it’s time to join the Gut love community@karenhaithey.com. community the GLC is my free and fabulous space dedicated to dishing out even more IBD resources, recipes, healing hacks, lots of bts secrets on how I manage my life with IBD, all wrapped up.
Karyn [00:52:44]:
In a weekly newsletter to help you.
Karyn [00:52:46]:
Keep your momentum going strong. This Ibd dish is gut healing insights that I only share within our tight knit community. Basically, it’s your one stop shop for a more diversified approach to true and lasting gut healing. Amen to that my friend. Let’s walk this gut healing journey together. Join me in the glc@karenhaley.com. community that’s karynhaley.com community I can’t wait to meet you.
In this week’s episode of The Cheeky Podcast for Moms with IBD, we’re breaking down the walls around taboo mental health topics with the insightful Dr. Shahana Alibhai. As a TEDx speaker, family physician, and mental health expert, Dr. Shahana has dedicated her career to improving mental health, and her innovative programs and powerful insights have made her a sought-after voice in the field.
Dr. Shahana and I explore the critical importance of prioritizing mental health, especially for moms with IBD. We dive into the challenges of postpartum anxiety and OCD (Obsessive Compulsive Disorder– is more common than many of us realize), how societal expectations impact our mental well-being, and practical strategies for managing these issues alongside chronic illness. Dr. Shahana also shares her personal journey with mental health, providing a unique and candid perspective. Whether you’re a new mom, have adolescents at home, or simply want to improve your mental state, this episode is packed with valuable insights.
Four Things You’ll Learn in This Episode
✅ [00:06:25] Understanding postpartum anxiety and why it’s not often talked about.
✅ [00:13:42] Dr. Shahana’s personal journey with mental health and how it impacted her career.
✅ [00:24:37] Managing expectations and the stress equation in motherhood.
✅ [00:44:27] Practical tips for finding the right mental health support.
Hey there, mama. Welcome to season two of the Cheeky podcast for moms with IBD. I’m Karen Haley, functional IBD nutrition and wellness coach and Crohn’s warrior. This podcast is all about us moms because our IBD plays by different rules. Season two is juicy, full of unconventional wisdom, real talk, new ways to tackle our illness, and a whole lot of community empowerment, and all of us advocating the hell out of our illness. We’re in this together, and I’m here to help you find healing on your terms. Let’s do this. Well, hey there.
Karyn [00:00:50]:
Welcome to this week’s episode. This season of interviews is all about breaking down walls and talking about taboo subjects that are often off the radar of most of our conversations that we have with our providers. And I gotta tell you, this week, it’s no exception. We’re exploring all the ways we can create the necessary space to own and talk about mental health challenges. But this ain’t your mama’s mental health conversation. Join me for a next generation mental health convo with the incredible Doctor Shahana Alibi, a TEDx speaker, family physician, and mental health expert, Doctor Shahana has dedicated her career to improving mental health, particularly among youth, and has been featured in major media outlets like CTV and Global. Her innovative program think like a doc and her powerful TEDx talk emotional literacy for better mental health have made her insights highly sought after. If you didn’t feel that motherhood glow you’re supposed to feel the second your kid was born, if you struggled with sadness or anxiety about motherhood in postpartum, if you kept your feelings buried because every other mom seemed to have it all together while you were living the life of a swan, you know, no sweat, perfect on the top, but paddling for your life underneath.
Karyn [00:02:20]:
And you did it all while battling IBD, you are going to love this episode of the Tiki podcast. Doctor Sherhana and I delve into the importance of mental health across the lifespan, from adolescence to postpartum and beyond. We talk about how prioritizing and finding the language to talk about mental health without shame or guilt is so crucial to both our physical and our mental health. And we discuss navigating rarely talked about mental health struggles like postpartum anxiety and postpartum OCD while managing difficult illnesses like IBD, Crohn’s, and colitis. And doctor Shahana helps us find ways to break down the barriers to mental health by addressing societal expectations and normalizing the real and often hidden experiences so many of us have with motherhood. We dive into the link between gut health and anxiety and how it can manifest in each of our lives. And then finally, we, we explore the practical side of things with practical tips for change. And doctor Shahana emphasizes the big role that small shifts can make to improve your diet as well as your mental state.
Karyn [00:03:41]:
Doctor Shahana gets really candid in this interview, sharing her own personal experience with mental health struggles in her youth and also as a new mom. And she brings this really unique perspective to this topic, knowing that doctors struggle with their own challenges as well. I love how she just humanizes doctors for us in that way, because they have their own struggles, too. They’re human, so they struggle as well. Whether you’re a new mom or have adolescents at home, or are just looking for ways to better manage your mental state, this episode is packed with valuable insights. Please help me welcome Doctor Shahana Alabai. Welcome, Doctor Shahana. I’m just so excited.
Karyn [00:04:27]:
I’ve really been looking forward to having this conversation with you because working with moms who have Crohn’s, who have colitis, they’re so busy taking care of themselves, taking care of their kids, that mental health, it just gets put on the back burner. It’s not something that’s really in the forefront of their mind. So having this conversation with you today, I think is really important. It’s giving us permission to say, yes, we need to talk about this topic. So I’m really excited to dive in.
Dr. Shahana [00:04:57]:
Oh, it’s my pleasure. And you couldn’t have started it better than using the word permission, because I remember looking at my husband after, in my postpartum journey and just asking him for exactly that. I need permission to pause. Give me permission to take a break, give me permission to take a step back. And ironically enough, I thought maternity leave would be a pause. And anybody who’s listening, it’s anything but that. So what a wonderful way to start. Start.
Karyn [00:05:24]:
Yeah, you’re exactly right. It is anything but. And I know that something that is really near and dear to your heart is talking about postpartum anxiety. And this is something that many of my clients, my community, I know that they have experience with, whether they’re able to put a name to it or not, it’s something that is really so much a part of their life. And so I find it interesting because I think nowadays we’re talking a lot about postpartum issues. It’s not something that was ever talked about in my generation. This before, during, after thinking about your mental health in any way, and so, especially because of celebrities, they’re talking about postpartum depression a lot. But the one thing that I think about this is that when it comes to postpartum anxiety, I’m not hearing that.
Karyn [00:06:11]:
I’m not hearing those words, right. Postpartum depression, yes. Postpartum anxiety, no. So I thought we would just start there. Can you tell us, what is postpartum anxiety, and why is it just not in mainstream conversation?
Dr. Shahana [00:06:25]:
Yeah, that’s such a good question, too. And I think even if I think back to conversations with my mom during the postpartum period, it was often really misunderstood because it was, well, you know, you don’t feel sad. So what’s the problem? Right? We define this idea if we go back to the nomenclature of postpartum depression. Must be that you’re sad, you’re crying all the time, you’re not getting out of bed, you’re wearing, you know, just your sweatpants, which is very common in motherhood, let’s be honest. Like, you know, all the time. Right? So then what does that flip side look like? And you can think of postpartum anxiety and depression under mood disorders. So I always like to tell my patients, because I’ll always say, doc, give me the anti anxiety, not the antidepressant. Give me the anti anxiety.
Dr. Shahana [00:07:12]:
And I’m like, surprise, surprise. It’s the same pill. They’re the same thing. It’s just different dosages, too. So if we think of them as two sides of the same coin under the umbrella of mood disorders, I think postpartum depression has gotten more of a voice, potentially, because postpartum baby blues, which is very different and secondary to hormonal changes right after the delivery, affects about 80% of women. So that kind of. That’s very common. And then roll into postpartum depression, which, you know, can be, you know, one in ten, two in ten.
Dr. Shahana [00:07:45]:
And that’s just at the low end. At the low end. Postpartum anxiety, however, is less recognizable. And I think that’s why it doesn’t get as much attention. It’s less visible. It’s the hyper vigilant mom. It’s the mom. And this can come in all sorts of flavors.
Dr. Shahana [00:08:00]:
It’s the mom who can’t go to sleep at night even though the baby is asleep, because they’re so worried about sudden, intimate death syndrome. It’s a mom who can’t walk down the stairs with their child because they think they might trip and fall and some harm would come to the child, too. It’s the mom who. And we can go on and on but vigilance is a good word. Vigilance or hyper vigilance.
Karyn [00:08:20]:
Hypervigilance.
Dr. Shahana [00:08:21]:
Hypervigilance being extremely. That your arousal system has gone on to above. And the next level, one of the, what we call the DSM five criteria, or this idea of what does psychiatry look like? What does that manual look like? Part of anxiety is this idea that you’re keyed up, you’re on edge, you’re restless, the inability to relax, the inability to sit still. So it might just look like you’re mumming it. You’re constantly. And that. Can you just look like a mum? Because which mom isn’t sitting still? Like you’re always doing something? But I think the distinction we have to make is a, when you have any sort of mood disorder, it interferes with the quality of your life. This is not just like, you know, you’re getting some extra cleaning done or you’re feeling really hyper vigilant.
Dr. Shahana [00:09:07]:
It’s the idea that you can’t go out in public, you can’t complete your duties that you want to do. You’re not completing self care, you know, or it’s affecting your physicality. You’re not eating well, you’re not sleeping well, you’re not engaging socially, all of those types of things. So is it affecting your quality in your day to day level of functioning? The one caveat to put into all of that, that is even we were just talking about this, you know, off the air, this idea that IBD in general, we’re talking about a stigmatized topic. But let’s add to another stigmatized topic, not postpartum anxiety, but postpartum OCD. It used to fall under the umbrella of anxiety. It doesn’t quite anymore. But the idea is that postpartum OCD can often misrepresent as anxiety.
Dr. Shahana [00:09:55]:
You see the woman that they’re super anxious and scared and not sleeping at night, and you think it’s just because they just want to protect the baby. But we don’t ask that second question. And the second question is that that woman is afraid of causing harm to their child, and they actually think that they could cause harm. They don’t want to by any means, but they’re so deathly afraid of that. That is what we’re saying.
Karyn [00:10:20]:
That’s where it crosses over into OCD versus anxiety.
Dr. Shahana [00:10:25]:
Exactly.
Karyn [00:10:25]:
Yeah.
Dr. Shahana [00:10:26]:
The trick and the hard part, once again, not recognizable, is that when we think of OCD and pop culture, we think of the actors or actresses that are checking the doorknobs or wiping or washing their hands 100 times.
Karyn [00:10:40]:
What is that movie with Jack Nicholson? Do you know what I’m talking about?
Dr. Shahana [00:10:44]:
Yes.
Karyn [00:10:44]:
He had OC. That’s a long time ago. That’s showing my age. No, that’s what we think about. We think about the compulsions when it may not be compulsions. Right? It could just be the thoughts.
Dr. Shahana [00:10:56]:
It’s just the intrusive thoughts. The intrusive thoughts dominate the story and dominate the picture when it comes to post. Part of. That’s why these poor women, including myself, you don’t, your partners, your family, don’t recognize any compulsions. The compulsions can be the waiting by the baby’s bedroom because you’re so worried that something’s going to happen to them, hiding all the knives in the house, refusing to bathe the child, all these things that could get swept under the rug, too. And we have to put words to this because I, you know, when my eldest was is now eight. This is now eight years ago, I found out about this through a tiny subset on a blog. And here I am, a physician.
Dr. Shahana [00:11:37]:
This is what I deal with. I knew in my heart what it was, but I really didn’t want to open my eyes to it. I looked at my husband, I’m like, why can’t it be my thyroid? Why can’t it be my thyroid? Like, you know, give me something like that. Like, something simpler, like the shame and.
Karyn [00:11:53]:
Without the stigma completely.
Dr. Shahana [00:11:55]:
Like, I would pick up the phone and tell my doctor, yes, I’m having intrusive thoughts about hurting my child. Like, are you kidding me? No way. But this is why it’s so important. Because we’re losing women. We’re literally. The rates of suicide can be so high because of the stigma and because of the misdiagnosis of postpartum psychosis, which is a completely different kettle of fish. And that’s much more rare. It’s still there.
Dr. Shahana [00:12:20]:
Much more rare. But you can imagine what a misdiagnosis and an error in treating them in terms of medication could do. So that’s why I like to just spell it out, because if someone listening can hear, recognize, help anybody else, then we’ve saved that one person.
Karyn [00:12:37]:
Yeah, absolutely. And I know that this is something that you have had to deal with in your own life. Like, you alluded to a little bit after, I don’t know, was it the birth of your first child or your. It was the birth of your first child. It was postpartum OCD.
Dr. Shahana [00:12:50]:
OCD, yeah. Yeah.
Karyn [00:12:52]:
And can you share with us a little bit about your story? About what that journey was like for you.
Dr. Shahana [00:12:57]:
Yeah, for sure. You know, I think it’s ironic now that I think back. It’s almost like, how could it not happen? Because one of the things you have to realize that if you go into the postpartum or perinatal time period, the time period surrounding conception to postpartum with a mood disorder of any sort, that’s a risk factor for having postpartum anxiety, depression. So if I already have that history after the postpartum period is a beautiful, fertile time for these things to rear their ugly head. You know, unbeknownst to me, at the age of four or five, I started having symptoms of what’s called pure obsessional OCD. Just the intrusive thoughts, not so much the compulsions. And that’s much more rare in the whole grand scheme of things. Remember, in the.
Karyn [00:13:42]:
That’s something you’re looking back on and saying in hindsight.
Dr. Shahana [00:13:45]:
Right.
Karyn [00:13:45]:
Because you’re at four and five years old. Are you remembering back that? Are you thinking, oh, in hindsight, I think I was like this pretty much most of my life.
Dr. Shahana [00:13:53]:
Good question. No, there was. It was vivid, troubling memory of that. Extremely troubling memory. So much so, I I would pull my mom aside, try in my, you know, elementary school way of conveying what was happening, but, you know, it was taking the word distress and bolding and underlying it and feeling so much distress at what was going on, but not having the language or the maturity to explain what was going on. And I think when there’s.
Karyn [00:14:22]:
This is the pure. Oh, go ahead. I was just. Well, let me just say this is the pure definition of what you were talking about earlier, where it will affect the quality of your life. And so it’s so memorable for you because it. It affected the quality of your life so much, even at that very young age.
Dr. Shahana [00:14:36]:
Absolutely. Absolutely. You know, I think I have a lot of people right now, you know, talking about ADHD, and they’ll say, oh, yeah, I remember that time where I got a bit distracted. This was kind of the counter to that. This was a constant memory for me that kind of ebbed and flowed, but it was always smoldering under the surface. And surprise, surprise, during stressful times, it got worse. What made it better? School. School made it a lot better because I had something to focus my brain on.
Dr. Shahana [00:15:04]:
Right. Summertime was the worst for me because there was nothing like that hamster wheel to keep chasing, too. So, ironically enough, well, medical school entered the picture, and that turned out to be a beautiful cure didn’t it? Because it kept that part of my brain so completely occupied, all with the feeling that I felt that something was wrong, something was flawed, but I didn’t know exactly what. So you’re lurking in the shadows, right?
Karyn [00:15:30]:
Gotcha.
Dr. Shahana [00:15:31]:
And I remember there was. We all have to do all the rotations, you know, whether it be obstetrics or internal medicine. And of course, psychiatry is one of the rotations. And there was two charts, one with a lady with. With bipolar and another with a lady with. Who was a professional. I still remember she was a lawyer, and she had OCD, but more pure obsessional OCD. And I gave the chart of that to my friend.
Dr. Shahana [00:15:54]:
I said, you take her, I’ll take the bipolar patient. Because I couldn’t be anywhere near that diagnosis. I was skirting around. It was too close.
Karyn [00:16:02]:
Interesting.
Dr. Shahana [00:16:03]:
I’m not going to be you. I’m going to separate myself from you. And all that separation did was create a springboard for me to land face first into that diagnosis. Now, not called pure obsessional OCD, but postpartum OCD. So it’s the same flavor. It’s just the fact that it got much, much worse. You add sleep deprivation, hormonal changes, and a predisposition, too, so. And that’s.
Dr. Shahana [00:16:33]:
And even after all that, too, it took me a year to reach out for help. A full year. A full year.
Karyn [00:16:39]:
So you were experiencing this postpartum for about a year before you said, you know what? Something’s really not right here. I need to do something about it.
Dr. Shahana [00:16:48]:
Oh, absolutely. It was coming face to face with all of the things that I talked to my patients about. Isn’t it funny how we expect our patients to sit there, be vulnerable, tell us the truth, tell us how they feel? But when we’re asked to do that, we lie, we numb it, we suppress it. We do all of these things to sugarcoat it. And that’s exactly what I did until I couldn’t anymore, until the thought of me not being there was actually a comforting thought. And that was the line. And even though that’s the subject matter that I deal with so often in my practice, especially dealing with youth, it was that rude awakening that how can I not recognize this in myself? But it certainly took its sweet time. It took a year or two.
Dr. Shahana [00:17:34]:
And even after that, I didn’t have the courage to call my own family doctor. We were friends. We were colleagues. It was too close. So, speaking to an anonymous physician helpline, I remember the phone call. I told my story, and I said, he said, you know, you’re going to have to speak to a psychiatrist. You know, you’re going to have to go on medication. Right.
Dr. Shahana [00:17:51]:
And I said, you know what? This has been so therapeutic. I feel so much better after this phone call. So it speaks to the vulnerability of what does being a patient look like? And just because the doctor tells you that this medication to take doesn’t mean it’s going to work. Right. Like you and mine didn’t work the first time, you know, the second or third time. And I think I’m trying to pull it back to, you know, women with IBD as well. I, we shared, I have a sister who had, who had IBD and now has a total colectomy. But at the same time, I look at my patients sometimes say, I hate that you have to be a guinea pig.
Dr. Shahana [00:18:29]:
I wish I had a crystal ball and knew that this was the exact right medication, medication for you. This was the exact right dose. But it’s the hardest when you’re the most vulnerable and you have to go through that as well. And I think we have to kind of call it out sometimes. And that’s okay.
Karyn [00:18:43]:
Yeah. Yeah. Well, I don’t know that a lot of doctors do that. So I’m glad that you. I’m glad that you make a practice of doing that in your practice because I feel like a guinea pig so often. Well, we don’t really know if this works. We’re not really sure, but. But let’s try it.
Karyn [00:18:58]:
Right?
Dr. Shahana [00:18:59]:
Right, exactly. And. Yeah, and I think until you’re put in that shoes of, oh, like, who wants to actually take a foreign pill and put it in their body? Like, you have to be at a certain level to say things are not good. Things are. And I remember taking the medication and looking at my kids, and I’m doing this for you guys. I’m doing this to be here, to be present. But it taught me a lot about, about the flip side of things. I always say it’s easy for me to sign the bottom of a prescription, but when my name was on the top, things got real.
Karyn [00:19:32]:
Yeah. It’s probably, I would imagine the hardest for an MD, a doctor to then go to their own doctor and admit, you know, something that’s going on with them, especially when it comes to mental health. So what courage that you had to, you know, to take that step and say, you know what, I need help.
Dr. Shahana [00:19:50]:
Yeah, no, exactly. And I think it’s so interesting because I think there’s a reason why certain support groups who advocate a sense of community that’s why they work, because I think anything bred in the shadows is where all of this stigma festers. The minute I started to use the words, I remember the first time a podcast host asked me, I said, oh, is it postpartum depression? Anxiety? I couldn’t. I couldn’t say the words OCD. It took me years. Just recently, actually, just over the last couple of years, I still am not at a place where I could go to a family gathering and say that none of my close family really knows. None of my know.
Karyn [00:20:30]:
Wow.
Dr. Shahana [00:20:30]:
It’s much easier to speak to strangers in some ways. But I’m doing this because, once again, if somebody listens to this, the rates now are not thought to be so low. In fact, up to 50% of postpartum women in one study for the first six months were shown to have intrusive thoughts. So it’s. It’s wild, right? It’s. It’s much more.
Karyn [00:20:50]:
So much more common than we realize.
Dr. Shahana [00:20:52]:
Exactly.
Karyn [00:20:53]:
Exactly. Yeah. And when we keep it in the shadows and we don’t talk about it, the problem gets worse and worse. And like you said, suicide rates, thinking about suicide, that kind of thing. It’s high.
Dr. Shahana [00:21:05]:
It’s high. Yeah, right. Exactly.
Karyn [00:21:10]:
Are you, like many of us, with Crohn’s and colitis, turning to food to help heal your gut, but feeling overwhelmed by the myriad of gut healing diets out there? Gluten free, dairy free, paleo SCD gaps. And that’s just naming a few. It can be so confusing, frustrating, and leave you feeling disheartened about which diet is the right fit for you. And trust me, I was there until I created the best tool to help me figure this out. Now, maybe you’ve tried a diet or two only to give up quickly because you couldn’t figure out what to eat. Or maybe the plan was just too strict for you to follow. Here’s something you won’t hear from the so called food gurus. There isn’t one single diet that works for everyone.
Karyn [00:21:59]:
I don’t care which diet it is. And the best diet for you isn’t just about your symptoms. It’s also about your lifestyle and your personality. Why start a diet based solely on your IBD symptoms, only to abandon it a week later? Because it doesn’t fit your life. If you’re ready to discover which gut healing diet is the perfect fit for you based on your unique needs and your current stage in life, then you need my ultimate IBD diet decoder quiz, head over to karenhaley.com quiz to access this free resource. Remember, there is no one size fits all, best cut healing diet, but there is the one best diet for you. Find out what you’re meant to be eating to help put your IBD in its place. Got three minutes? That is all you need.
Karyn [00:22:50]:
Go to karenhaley.com quiz. That’s karynhaley.com quiz. Answer a few simple questions and get your personalized quiz results immediately. Now let’s get back to the show. I want to stay on the topic of postpartum issues for a minute. So as a new mom at our society, you’re told, well, as soon as that baby’s born, you are just going to love it. You’re going to bond with it. Immediately after birth, you’re going to have this connection.
Karyn [00:23:23]:
So what do you do if really you’re dealing with postpartum mental health issues, whether they are depression, anxiety, especially for somebody with IBD, because not only might that be an issue, but having a flare up right after birth, post birth right is very common. So even if it’s just that I’m dealing with so much of my own flare up and my own gut struggles that I just cannot find the bandwidth to bond with this baby, what are some steps that you can take when, when this is just all encompassing for you?
Dr. Shahana [00:23:59]:
And you said it best, too, because it really comes down to expectation management. I use this analogy of the stress equation really is stress wanting or expecting things to be different than they are, when there’s a discrepancy between let’s take my wedding day. My wedding day has to be, everything has to be absolutely perfect, and the sun has to be shining and everyone has to be smiling. And whatever the case might be, and a couple drops of rainfall, suddenly there’s that gap. And it’s about managing the gap. And you manage the gap by managing your expectations. It’s nothing to do with your effort. You still put all the effort into planning that perfect wedding day.
Dr. Shahana [00:24:37]:
But if something that goes wrong, out of your control, like a flare up, for example, like mental health notice, I use the word out of your control because we have this. If I right now had an IBD flare up and I had a mental health issue, which 01:00 a.m. i going to get more support from? Which 01:00 a.m. i going to say, okay, here, I’ve got your back. I’ve got. I’m hoping it’s both. But it’s not usually. Yeah, it’s not usually.
Karyn [00:25:02]:
And even if there are people that are willing to, if I reached out and said, I need your help. As the IBD patient. You’re going to put your time and effort into the IBD because you feel like I have to take care of my physical health first.
Dr. Shahana [00:25:16]:
Yes.
Karyn [00:25:16]:
My mental health is going to take the backseat.
Dr. Shahana [00:25:18]:
Absolutely.
Karyn [00:25:19]:
And we do this time and time again.
Dr. Shahana [00:25:21]:
Absolutely. And I think it’s very quantitative. Like, look, even with IBD, from my sister’s experience, you might measure it as the number of bowel movements, how much abdominal pain you’re having, the quantity of bleeding. You have something to hang your hat on. For mental health, it can be really difficult. It can be really nebulous. What does concrete look like for mental health? What the other misnomer is that we think that mental health is either really anxious, keeda, or it’s sad. And sometimes it’s none of those.
Dr. Shahana [00:25:53]:
Sometimes it’s nothing. You feel absolutely nothing. It’s that lack of feeling. It’s that numbness. It’s that cognitive blunting. And especially when you have that, that’s even harder to quantify because you go around feeling like a zombie. And unfortunately, some of the medications titrated to the, you know, too high of a dose or the incorrect dose can also cause cognitive blunting. So you have this double edged sword.
Dr. Shahana [00:26:19]:
But going back to your initial question, I think it really comes down to putting a pin in this idea that we have a certain amount of time, a finite amount of time to bond with our child. I have to be honest, I didn’t feel a sense of bonding with my first child for months. For months. It’s gonna make me emotional now, but I remember going down to his level and crying and crying and looking at him and apologizing. And I. He was six months, seven months old, just kind of sitting there and just bawling, going, mommy’s so sorry, mommy’s so sorry, mommy’s so sorry. We. I have to put this in there, though.
Dr. Shahana [00:27:02]:
Do our spouses and partners feel the same way? I think there is a society’s expectation that we. We go through this pregnancy, which can be beautiful and burdensome and all of that at the same time, and the delivery, which can be also difficult. And suddenly we’re meant to just milk, come in, breastfeed over the sunset, and bond at the same time. Let’s manage our expectations. And I think what we have to realize is that, you know, this baby is going to be in your life for the long term. You guys, you’re always going to be its mother. You’re always going to be whatever role you happen to play in its life, too. So.
Dr. Shahana [00:27:40]:
So let’s take that pressure out a little bit and be kind to yourself, because I think the minute you say it’s almost like, don’t think of a pink elephant. You’re gonna think of a pink elephant. It’s going to happen. Right. So I think there’s a society and gender expectation that we have to start tweaking a little bit more.
Karyn [00:27:57]:
Yes. Amen to that. And I hope that. I hope that this is happening slowly. I do hear more people talking about it. It’s wonderful that you make this so central to your message, because we just need to have, again, I have to go back to that word permission, as, just as women, we have to give ourselves permission, and that comes from normalizing, from knowing other people that have gone through it. Exactly. When I had my third child, you mentioned that numb feeling, and I had that feeling for a really long time.
Karyn [00:28:32]:
And I would also add a fog. Like, I was just in a fog and I didn’t realize it. So this is another piece of this. So sometimes you’ll realize it, and you. You just don’t know what to do about it or you don’t want to do something about it because you. There’s. Because of the stigma. I didn’t realize until my child was a year old.
Karyn [00:28:51]:
As I started, the fog started to lift. The numbness started to lift that. I said to myself, oh, my gosh, Karen, you actually had postpartum depression, and you didn’t. You didn’t know it the whole time. I didn’t even know. Like, I was so numb.
Dr. Shahana [00:29:05]:
Yes.
Karyn [00:29:06]:
I didn’t even know it. It wasn’t until I started to experience joy again that I said, huh? I was not. I was not in my right mind for a year, and I didn’t even know it.
Dr. Shahana [00:29:18]:
Absolutely. And at that time, you would have had probably a seven and eight year old. Like, you know, we’d have had.
Karyn [00:29:23]:
Yes.
Dr. Shahana [00:29:24]:
You know, you’re having two other kids dealing with a child. Like, it’s. I think it just, I think. I think motherhood shows us the impact of sleep. If anything, it is hard. It is really, really hard. And I think the same thing. You know, our marriages are not supposed to be all bliss, and otherwise it wouldn’t be real.
Dr. Shahana [00:29:44]:
Right. And our relationship and our bonding experience with our children. Let the good things come. There’s lots of good things to come. And any of us moms, now my kids are. We talked about four, six and eight. I look at them now and go, oh, my word. I feel so much more connected with you than just feeling like a milk machine all the time.
Dr. Shahana [00:30:02]:
But of course. But who’s gonna go up to a mom and baby group and see all these doting parents and say, I don’t feel connected. You feel like the black sheep. Right? So just hearing it from someone like us, you know that this is normal and you’re not alone.
Karyn [00:30:17]:
It just takes one person to say, yes, me too.
Dr. Shahana [00:30:21]:
Me too. Right, exactly.
Karyn [00:30:23]:
Yes. Yes, exactly. And I know in your practice, we haven’t actually talked much about your practice. I did. I’ve already said your bio, so people have heard about it. But I know your practice is in British Columbia. I know you work with teenagers. Is it 14 to 24? Do I have that age?
Dr. Shahana [00:30:39]:
Yeah.
Karyn [00:30:39]:
Twelve to 25, something in there. And so you probably see a lot of kids with anxiety. So obviously anxiety and gut health, they go hand in hand. Is that something that you see in your practice when people come into you and there’s anxiety issues? Do you also notice a gut component?
Dr. Shahana [00:30:56]:
Oh, I can’t even. So, so glad you brought that up. I think just in general, I’m noticing more gut issues. Like, so many more gut issues. You really ask these kids about their digestion. Not that they want to be asked, but I will ask them. And I’m appalled at what they think normal is. I’m appalled at what they think normal is.
Dr. Shahana [00:31:18]:
And you go back and you look at, just like when you think about burnout, for example, you can’t just blame the individual. You have to look at the systems behind the individual. The same thing here when it comes to the care of our youth. You have to look at the systems behind your youth. And so many of these youth. I had a conversation. She’s like, you know, my mom can either afford. You know, things are really tough here right now, especially in British Columbia.
Dr. Shahana [00:31:42]:
With inflation and whatnot and the cost of food prices and groceries and fresh fruits and vegetables going up, it’s like, we can either afford rent or fresh fruits and vegetables. Like, that’s where.
Karyn [00:31:52]:
What are you going to pick? Right?
Dr. Shahana [00:31:54]:
She comes to me and she’s like, you know, it was so. It was so endearing. She’s like, my favorite food. I said, what’s your favorite? I was thinking pizza, pop. Cauliflower. She’s like, I really love cauliflower, but my mom, all I opened the fridge, and all there is is processed food.
Karyn [00:32:08]:
Processed food. So it’s cheaper. Well, at least in the States, probably in Canada, too, I would guess.
Dr. Shahana [00:32:14]:
Oh, absolutely. It lasts for longer. You don’t have to go grocery shopping as often it’s frozen. It’s right there and then, you know, and it’s easier to prepare. It doesn’t involve it, you know, so. So many different reasons. And then you can’t put. And then it’s so easy to say, oh, I blame the parents.
Dr. Shahana [00:32:29]:
It doesn’t take long to look and to look at their history and their background. So this intergenerational trauma, if I dare say that too, I think affects the systems around things. Affects what we’re. Our nutrition and that directly affects our mental health. There is a connection between the two. Like it 2023. We have to say that. That is a well, well known fact.
Dr. Shahana [00:32:51]:
So, you know, for me, I love to talk about fish oil with the youth that I work with, but so much of it comes down to cost and accessibility. Right. We can’t even afford medications, let alone, you know, supplements. So we try to just focus on the basics here, you know, can we. Can we cut out a really easy one that I do? Is that. What are you drinking that contains sugar in it? Like, let’s just change to water.
Karyn [00:33:17]:
Start small, right?
Dr. Shahana [00:33:18]:
Super small. Right. Can you not eat something out of a package at breakfast time? Like, can we do something like that? Luckily, I work at a school that’s kind of an at risk school with kids who have been kicked out of the regular school system. And they provide a hot lunch. So in some ways, they have one meal every day that is freshly prepared, which is lovely. Right. So those kids have access to that.
Karyn [00:33:44]:
Yeah, yeah, yeah. I just like you’re doing with starting small. This is what I do as well with. With people who have IBD, and we’re starting to make dietary changes. It’s baby steps.
Dr. Shahana [00:33:54]:
Yeah.
Karyn [00:33:54]:
It’s. You don’t need to make a massive diet change and you don’t have to do it all at once. Let’s just start by, like, removing some of the sugar. Right. It’s that simple. So no matter what you’re dealing with. Right. And then when you do these things, and let’s say, I know it’s probably difficult with compliance, but when you do these things and somebody is compliant that you’re working with, do you notice that at a.
Karyn [00:34:15]:
Impacts their anxiety levels?
Dr. Shahana [00:34:17]:
No, it certainly can. I think I keep telling them and teaching them that, you know, food is medicine, right. You have, you know, energy drinks are just abundant amongst our youth these days. It’s so interesting. I’ll ask about coffee. They’ll be like, not as much, but how many red bulls or whatever they monster drugs or whatever they call it these days. Oh, yeah, tons of those. Like, they don’t equate it just like I say, are you smoking cigarettes? Oh, not cigarettes, but are you vaping? Oh, yeah.
Dr. Shahana [00:34:41]:
Like, you know. Right, the.
Karyn [00:34:43]:
No, you have to ask the right question.
Dr. Shahana [00:34:45]:
And that nomenclature is different. But yeah, absolutely, they can see small. Maybe it’s a little bit of an improved sleep. Maybe it’s that they’re not as fidgety anymore. Maybe it’s that they’re not craving certain things, you know, those. And once again, small. It’s small. And you might notice small things, but those small things build up.
Karyn [00:35:03]:
Yeah, exactly. Yeah. I’m thinking about this idea of anxiety, and of course, that goes along with perfectionism, right. That kind of thing. So especially in new motherhood, it’s almost normal, right? You know, you’ve prepared for this for nine months. You’ve read all of the what to expecting in all these books, and you want to do it right. I’m doing this in air quotes. If you can’t see me, you want to do it right.
Karyn [00:35:28]:
So can you talk to us about what would be help? What’s a healthy way to approach this in terms of this perfectionism, anxiety, stress. Like, when does it cross the line into this is now pathological? What signs should we be looking for besides the. I know you mentioned, you know, when it’s impacting the quality of your life, is there anything else, like, just, like, tangible that we can say, all right, this is. This is. I’ve gone beyond, right? I know I’m a new mom. And, like, for me, for example, when I had my first son, we were pretty rigid, and so he had to eat at the same time every day. If it was noon and I did not have the food on the table for this baby, I was like, we need, like, doctor Shahana. This is what we would do.
Karyn [00:36:14]:
We would actually stop the car. We were driving in the car. We would stop and say, okay, it’s noon. We have to stop because he has to eat. And I’m not talking about breastfeeding. I’m talking about when he was even eating table food. He has to eat. Like, that’s pretty rigid, right? But that was probably my own.
Karyn [00:36:27]:
That was probably the only thing. So when does it, like, cross over into. Okay, like, this is too much.
Dr. Shahana [00:36:34]:
Exactly. There’s a beautiful analogy given where you can imagine a river, and on one side of the riverbank is chaos, and on the other side is rigidity. And part of motherhood, I think, is flowing between both right and it’s not that you’re ever going to be beautifully downstream right smack dab in the middle. It’s being able to ebb and flow and change directions and change the tide when you need to. And that’s the complete opposite of rigidity. But I think the way to distill that down is to ask yourself the question, what does that say about you? Why do you need to feed him directly at noon? So you would maybe say, well, it’s really important for his growth. Well, tell me, why is it really important for his growth? Well, I’m afraid that he’s going to lose weight. Well, why are you afraid that he’s going to lose weight? Well, you know, my mother in law has been telling me that he’s not really looking as chunky as he used to, and I really want to make sure that he’s looking that way.
Dr. Shahana [00:37:28]:
You keep asking yourself that same question. Whatever I answered was completely theoretical. But seven times. And you do that seven times to get to that root. And the root I give the funnel. Any new mom with young kids would know that we love pouring sand through funnels, right? You funnel things through pouring water or whatnot. So imagine you have all that milieu of stuff in your brain of, you know, why you are, and it might be the behavior that you’re funneling through. You might not know what that you were adapt to saying, okay, it’s the rigidity.
Dr. Shahana [00:38:00]:
But you might just know that this is my behavior that I’m doing. I was the same way with my first. I think many of us are because we don’t know what we’re doing. So you clamp down and try to do everything, too. I remember with my first, I had a birth plan that I always joke is not, you know, photocopied, but laminated like it was. This is the way it was gonna go. And within 72 hours, everything went out the window, right? But at the end of that funnel, you want, if you can, come down to fear, like, what is that fear? Is it fear of failure? Is it fear of rejection? Is it fear of the unknown? Is it fear of being hurt? There is about nine or ten cardinal fears that we all have to some degree. And I’ll just cut to the punchline.
Dr. Shahana [00:38:46]:
For me, so much of my rigid behavior was because of feeling like I was going to fail as a mom. And for me, there was nothing worse. And it goes back to that expectation management, because I had set motherhood on the highest pedestal. Throughout medical school, everybody would say, I want to be an ophthalmologist. I want to be a dermatologist. I would say I want to be a mom. Like, that’s going to be my, it was mom, mom, mom. And secretly I think it’s because I wanted a break.
Dr. Shahana [00:39:13]:
Like, I just thought maternity leave was going to be this beautiful. Strap on your apron, bake some cookies, everything’s going to be okay. I was tired.
Karyn [00:39:21]:
You’re in the rat race and you just needed a break.
Dr. Shahana [00:39:23]:
Well, exactly.
Karyn [00:39:24]:
And you thought motherhood was gonna give you that break.
Dr. Shahana [00:39:27]:
Well, and society made it look that way. You kind of baby bump you like, and I’m not being facetious at all, but my own mom, she’ll laugh at this, but, like, our home videos had music playing in the background. It looked lovely. So I always joked to her, I said, you did not portray this correctly. To me, it’s false advertising. But at the end of the day, too, you know, that’s so the higher you set that expectation that it is going to look and feel and act a certain way. Your baby hasn’t read what to expect when you’re expecting. And any of us with more than one child, very rarely will we say, oh, he or she is exactly like your brother.
Dr. Shahana [00:40:08]:
Oftentimes it’s like, wow, I thought I knew what I was doing, and then.
Karyn [00:40:12]:
I’m completely curveball with the next one.
Dr. Shahana [00:40:15]:
Right.
Karyn [00:40:15]:
They’re all so different.
Dr. Shahana [00:40:17]:
They’re all so different. Right. So you can. But for most of us, it’s, I think, I think it’s the fear of failing at this thing that society tells us that we. Right from delivery, listen to your body. Be intuitive. You know, our grandmothers and great grandmothers. And I remember thinking, I don’t know what my intuition is telling me right now, because we’re so afraid and confused and it’s okay to be.
Dr. Shahana [00:40:44]:
It’s okay to be. So I think this higher expectation of having it all go a certain way doesn’t allow us that feeling of letting some of that chaos in. And by the time you ever have your second or third or whatnot, you know that you have no control out of it anyway. So it’s interesting, when you talk to a mom of one or a mom of multiples, just where they flow along the riverbank, you can watch it go in those different directions.
Karyn [00:41:11]:
Well, you just gave me a big aha. About what was behind that rigidity for me. And of course it was. Yes. Like somebody’s going to say I’m a bad mother, of course. Self imposed, right? If I don’t do this, if I don’t feed my child at this right time. Then someone’s going to see that I’m a bad mother. Because deep inside, I don’t feel confident.
Karyn [00:41:32]:
I don’t feel like a good mother, and I don’t want people to see it. But I have to tell you, Doctor Shahana, by the time number three came along, it would be like two, three in the afternoon. And I’m saying to my husband, has he eaten today? I grew, you know?
Dr. Shahana [00:41:46]:
Oh, exactly. Let’s be honest. That’s what social media is about. It’s taking this and going, look, I’m good, right? Look, my kids are well dressed, right? My kids are in soccer, right? I do it too. Like, give me the marks. Because so much of our emotions comes from this vacuum of needing significance. We. There’s nothing wrong.
Dr. Shahana [00:42:07]:
We all need significance. That’s an important part of our internal driver. But I think one of the reasons we crave that so much is we lack acknowledgement. Like, acknowledgement is those are the small band aid. Significance is the hemorrhage. Does that kind of drive? Yeah. Yeah. So how.
Dr. Shahana [00:42:25]:
And there’s nothing wrong with self acknowledgement. That’s not just patting yourself on the back. It’s kind of what you just did. Looking between my first and my third and goes, oh, I’ve come a long way. I’ve come a long way. And that’s what I do for my youth. Obviously, they’re not parents, but they have come so far in their life, but they get significance, potentially through risky behaviors and harmful ways. So if I can prevent the hemorrhage of significance with the band aid of acknowledgement and say, wow, you made that decision.
Dr. Shahana [00:42:56]:
Good on you. You broke up with that relationship. Good on you. Right? That’s. I consider myself not a doctor, but a coach to them as well.
Karyn [00:43:05]:
Yeah, yeah, exactly. Yes. I love that you say that because recognizing that in yourself and kind of saying, yeah, you know, yeah, I came a long way, or, I’m doing great at that now. It’s so huge for your self worth, for your self esteem, because so much of this is self imposed. It’s. I’m not worthy. You know, it’s all of the self talk, the negative self talk that we give ourselves.
Dr. Shahana [00:43:27]:
I call it, are you rubber or are you glass? If you’re first in, eat on time, are you gonna just like my glass here? Is it gonna shatter? Like, that’s it. And I see this with my youth all the time. Or are you that rubber ball? Like, can you bounce back? And that bouncing back really comes from self compassion, right? Self compassion as being three things. But one is important is that kindness, speaking to yourself in that kind voice. It’s often that we jump to that. But let’s be honest. I know for my youth, I asked one youth, one time, I said, you know, what? Like, what are we doing? Said, do you even like yourself? And he’s like, no, I. Many expletives hate myself.
Dr. Shahana [00:44:06]:
I said, then what are we doing here? Like, so I think the basis of self compassion for me is self acknowledgement, right? You need to get there before you get to self compassion and then to turn yourself into rubber versus shattering, right?
Karyn [00:44:20]:
And we think that that’s a lesson that so many people learn in adolescence, but actually, like, you know, we’re into our thirties, forties, fifties, and we’re still coming to terms learning it. You know, it’s like a cycle that continues. And sometimes I’m good and sometimes not so good, right?
Dr. Shahana [00:44:38]:
Well, exactly. And think about that rubber versus glass analogy in terms of who’s on your team to help you bounce back. You know, like, I see this with my youth and the relationships that they’re at. Those people are fracturing them, not allowing them to reach their limits or reach their sky, you know? So that’s the other piece you need to think of the connectivity that you have. And for all the moms and the new moms out there, all I can hope is that you have some support system. Like research has shown. If you have three people, three people that you can call at midnight, then you’re way better than any of the followers or likes or anything that you have on your social media. So that’s what I endeavor, and that’s what I hope for you.
Karyn [00:45:18]:
Real people, not people where I can validate myself on social media. Right? I’m gonna post this fake picture of my family having some sort of time where it doesn’t, nobody sees it. But we were actually arguing 2 seconds before that picture was taken. And now I’m gonna get the likes and validate it. No, it’s real people who you can call, who. Who can listen to you, who are there for you.
Dr. Shahana [00:45:39]:
Absolutely.
Karyn [00:45:40]:
So much of that is missing. And so it’s about trying to, you know, find that in your life and it doesn’t have to happen all at once. No, it can happen slowly. Right? Find that one person. I talk a lot in my community about this thing called the wheel of wellness, which is surrounding yourself with all these different aspects of wellness, because it’s never about one thing that is going to help your IBD, it’s about a multitude of things, and your support system is a huge part of that wheel of wellness, you know? Yeah, yeah, yeah, yeah.
Dr. Shahana [00:46:09]:
It’s your hammock. It’s that, you know, when I was growing up, my dad would always kind of take their naps in the hammock. And I remember I kind of think about that sometimes because it’s that feeling of being bolstered, of being caught, of being supported. Right? We all need that, but we need to tighten those holes in the hammock so we don’t fall through. Right.
Karyn [00:46:26]:
So that’s what I. Oh, I love that analogy. So good. Thanks so much for tuning into the cheeky podcast for moms with IBD today. The great information we’re dishing out on this pod is exactly the same type of conversations I get to have with my clients every day. If you’re ready to take your IBD healing journey to the next level and move into being the mom you always dreamed you’d be, hop on over to karenhaley.com consult and book your free IBD consultation with me. Remember, my mom had to be a little bit different and spell my name with a y. So it’s karynhaley.com consult.
Karyn [00:47:08]:
On our call, we’ll dive into what you’re struggling with most right now and make a plan for how we can work together to help you achieve your big, bold, beautiful, life transforming goals. No more sitting on the sidelines waiting for that miracle cure to magically happen. You’ve got what it takes to do this right now, mama. You just need a little nudge in that right direction, and I’ve got your back. Karenhaley.com consult and now back to the show. We were talking a little bit about the adolescents that you work with, which made me think of a question that I have about. About adolescents in general. So in my generation, we never talked about mental health.
Karyn [00:47:49]:
If anybody had a mental health issue that was taboo even more than it is today, it was, you know, no, no, no. I don’t have that. That’s not me. Even if in the shadows, right, in your own life, you’re seeing a therapist, you’ve actually been given a diagnosis. No. But here’s what I think is really fascinating. So I have two college age kids, and for as long as I can remember, through their teenage years, they would come home and say, so and so is having panic attacks. So and so has depression, so and so is borderline.
Karyn [00:48:18]:
Like. It’s just everybody has a therapist. It just rolls off the tongue, they just talk about it so much more openly than we did in my generation. So my question for you is this this new way of looking at mental health, this 180 degree turn, is this, is this great? Is that people are, you know, talking so openly about this or is this a case of TMI?
Dr. Shahana [00:48:43]:
Yeah, that’s a really, really good question. I think it’s a yes, but answer. So, yes, I’m really. I think, once again, we’ve learned through this conversation whether it be postpartum, OCD, IBD or many other things fall under that category that shame and stigma breed in silence. Right. Nothing good happens when people are suffering alone. We all need a sense of community, sense the social interaction and the importance of that. Okay, wonderful.
Dr. Shahana [00:49:10]:
We know through obviously, Brene Brown’s work and this idea of the difference between vulnerability and shame. Right? So when people can be more vulnerable and enhance their connections. Excellent. So all of that are kind of those tick marks for why we should be talking about mental health. And the way that I like to talk about mental health. It’s not, not a you disease. It’s not a me disease. It’s meant to for all.
Dr. Shahana [00:49:30]:
Meant for all. Mental health is meant for all. Just like I’m taught. I work a lot in breast cancer as well. You know, if somebody was diagnosed with breast cancer and the other person was diagnosed with schizophrenia studies have shown the person with cancer would get a lot more support because we still take a big step back. So there’s still work to come. And there’s two things to say about that. Number one is that we have tended to use the words anxiety and depression not as diagnoses, but as adjectives.
Dr. Shahana [00:50:00]:
It is okay to feel anxious. It’s actually, in fact, it’s perfectly normal. We have 3400 different emotions and anxiety is one of them. Okay? So I think what’s happened with our youth is that if I feel really anxious, I must have anxiety. And that’s the rub. Is it an adjective or is it a noun? Right. So I feel sad, therefore I must have depression. So the great example is I had a youth coming to me the other day.
Dr. Shahana [00:50:28]:
My youth worker says I need to go on anti anxiety medications. Very typical appointment for me, I said. And I showed up in front of the class and had to give a little public speech of some sort and I felt anxious, so I medicated.
Karyn [00:50:44]:
So, no.
Dr. Shahana [00:50:45]:
Like, no, no, that’s normal. Like, let our anxiety. And there’s beautiful books written about this, right? The idea that actually there’s nothing wrong with acute stress. Acute stress is why all of us are alive right now. If we didn’t have those periods of acute stress, that is illness, we wouldn’t be able to get over it, right? It’s the chronic stress. It’s the day in, the day out, the month in, the month, the month out. It’s the idea, once again, of the not being able to complete your day to day activities, taking a toll on your sleep, taking a toll on your relationships, losing or gaining weight. It’s all of that.
Dr. Shahana [00:51:22]:
So I think we have to be the. But part comes into saying there’s nothing wrong with emotion comes from the word motus, which means comes and goes. Emotions are energy. They come and they go. Anxiety can do that, too. But if it’s here and here to stay, and it’s always there 24/7 then we need to talk about it as well, too. So we do. I think we’ve crossed that line quite a bit.
Dr. Shahana [00:51:49]:
I call it the pendulum is swung a little bit in the other direction, and it just is. The onus is not on the patient. They’re doing their sharing. It’s on the physician to be the gatekeeper and say, wait a second. I always say, just because you mention it doesn’t mean I need to medicate it.
Karyn [00:52:09]:
Oh, yes. Very good. I like that.
Dr. Shahana [00:52:11]:
I don’t need to medicate everything. You say, I’ll listen, I’ll empathize. I’ll be there. But there’s not a pill for every illness, so let’s just kind of reframe that.
Karyn [00:52:20]:
Yeah, yeah. And so by talking to you, then they can kind of say, okay, is this normal? Is this a problem? It’s like they’re kind of coming to you and saying, this is what happened to me. Is this really a problem? And then you can say, well, let me. You can probe a little deeper and then say, this is. Or no, really, it’s normal.
Dr. Shahana [00:52:37]:
Exactly.
Karyn [00:52:38]:
You know, getting anxious when you have a speech is. Is a normal reaction. It’s okay.
Dr. Shahana [00:52:42]:
And that probably served you well in that time period, too. And the other piece, I think, is realizing that the craving or needing a diagnosis to validate who they are, you know?
Karyn [00:52:54]:
Oh, oh, you just said something so important. Please just say that one more time.
Dr. Shahana [00:52:58]:
Yeah. Like craving and needing a diagnosis to validate who they are. You are not the Alphabet soup after your name. I’ll get these teens Gad and PTSD and bad and BPD. Like, wow. Like, that’s a lot. That’s a lot.
Karyn [00:53:15]:
They’re wearing it like a badge of honor, almost.
Dr. Shahana [00:53:17]:
Yeah, yeah, yeah. So it’s. It’s that we’re walking that tightrope between saying that you are legitimate in who you are. This stuff is maybe part of who you are. It’s not all of who you are, but also trying to say is that you are not that, if that makes any sense. Right.
Karyn [00:53:36]:
So, like, you’re experiencing that, but you are not that.
Dr. Shahana [00:53:39]:
Exactly. Exactly. There is a big life for you out there of that, and you don’t need, you know, I sometimes I’ll see these youth who are on eight, nine different medication.
Karyn [00:53:48]:
I’m going, wow.
Dr. Shahana [00:53:49]:
Oh, my word. Like, where do we even. And we don’t know how anyone’s reacting because they’re all. It’s all a soup of medication. So, yeah, that’s the other thing as well, too. So let’s not hang our hat that I’m just waiting for that, for example, ADHD diagnosis. Then I can get on with my life. I think we have to be a little bit cautious about that.
Karyn [00:54:09]:
Yeah, that’s really wonderful. Thank you so much. I love that you clarified that for me because that makes a lot of sense.
Dr. Shahana [00:54:14]:
Yeah.
Karyn [00:54:15]:
I think the big takeaway here from our conversation is that when you’re really thinking about your mental health and whatever type of challenge you’re having, whether it’s dealing with trauma, anxiety, depression, whatever it is, thinking to yourself, really going in and thinking to yourself, how much is this really affecting me? Did this just happen to me once, or is this becoming a pattern? And if it’s becoming a pattern, then it’s time to reach out and seek some help. And so where would that be? Where’s the best place to go if that’s an issue?
Dr. Shahana [00:54:48]:
And I think I know for so long, I would just say, oh, just get some counseling. Like, as if it’s just like, go pick up some bread from the store. It’s. I think you have to go. It’s once again, our job as a physician or whoever the gatekeeper happens to be, whoever you happen to be seeing to pre, what I call preload the patient a little bit, that the first counselor you see might not be the right counselor, just like the first medication you take might not be the right medication. Don’t write off all counseling or all medication or all supplements, because the first one didn’t work. And I wish someone had told that to me, too. Every.
Dr. Shahana [00:55:20]:
You might need to go. Just like trying to wear the perfect pair of jeans. It might take a couple of goes, too. Right? There is different types of counselling. Not all of it is, you know, you sit there. I sit there. I talk, you listen, I leave. There’s other things that you can do as well.
Dr. Shahana [00:55:36]:
CBT, DBT, EMDR, trauma centered counseling. Lots of. Lots of different things as well. I wish. I’m not sure how it works there. Here. There is a cost, which is. Most of my youth, obviously, are not covered for that.
Dr. Shahana [00:55:49]:
Our clinic does provide some counseling, but that’s another thing to try to finagle and keep in mind is how to manage the finances, because that can be a serious and legitimate concern for a lot of people as well. And some studies show that not talking to someone who’s extremely close to you, whether it be, like your best friend or. But just talking to somebody that you trust but is a little bit at an arm’s length. I know. For me, the first time I ever shared my true story was with a colleague, and we happened to be working and charting, and we got to talking, and she talked about her postpartum. I, for the first time, use postpartum, postpartum OCD. And ironically enough, she turned to me and said, me, too. Not that she had OCD, but that she had a very similar tumultuous journey.
Dr. Shahana [00:56:33]:
And it was that moment of leaning in instead of going, oh, I don’t know what you have. That’s weird. You know, if there’s any message I want to take away is that if anybody ever makes you feel that way, do not go to that person. You much more than that. Because even if we don’t have a quote unquote label for what you’re feeling, and you don’t always have to, there might not be, and that’s okay, too. But all I want is to you to feel that sense of empathy, that sense that someone is listening to you, that you feel validated, that you feel heard. So that’s what I want, and that’s what I think everybody deserves, at minimum.
Karyn [00:57:10]:
Yeah. So finding somebody who does that for you, keeping in mind that if you decide that therapy is the option for you in the United States, you can interview. I tell people this all the time. You can do the same thing with your doctors. Interview them first call, can I have a 15 minutes consult, pick maybe three, and then have a phone conversation with them. Do I resonate with this person? Does it fit for me at all? You know, and you can do the same thing with your friends. You can, you know, have a quick conversation. Is this, you know, you can kind of share a little bit of the story, and if you feel that they are open to it, if you feel supported by them, then you can share more.
Karyn [00:57:50]:
So it doesn’t all have to come at once. But I think the bottom line here is whoever you go to first, if it’s not the right person, go to somebody else.
Dr. Shahana [00:57:59]:
That’s right.
Karyn [00:58:00]:
That’s what I hear you say.
Dr. Shahana [00:58:01]:
Exactly. And usually, and this is, I always talk about emotional intelligence, emotional learning as not learning, but unlearning. It’s unlearning how you’ve learned to think about yourself, to self narrate to yourself all of the different biases that have come along the way. So that takes time. Right. It’s not a one and done. It’s not. I’ve seen a counselor for two to three months, and I’m feeling great already.
Dr. Shahana [00:58:27]:
So allow yourself that this is going to be, it might be three steps forward, one step back, but as long as you’re making some sort of linear progression, I would just try to stick with it. And it’s just like exercise. Right. We never think, you know, I’ve seen a personal trainer three times. Why aren’t I like, completely built and ripped? Like, what’s happening? Like, never judge a personal trainer for that, too. So allow the same respect to the, to the, your counseling professional as well.
Karyn [00:58:52]:
Yeah, exactly. It all, it just takes time. Right. And so.
Dr. Shahana [00:58:56]:
Yeah.
Karyn [00:58:56]:
And so your message is that, it sounds like to me is that give it time. Right. Know that. Know when it’s time to get help, but then when it is time to get help, give it time.
Dr. Shahana [00:59:07]:
No, exactly. Certainly know that you’re, you’re not alone in all of this. In fact, the one piece, what you were saying with your, with your college aged boys, which is really important, is to normalize the counseling piece. I know growing up, if you ever mentioned the word counselor, you’d be like, what? Like, that’s crazy.
Karyn [00:59:23]:
What’s wrong with you? Yeah.
Dr. Shahana [00:59:25]:
Now it should be, I go to the dentist, I see the optometrist, I go for personal training, and I go to the counselor. Like, it should be considered just as normalized as all of those specialties, too. So I think if we see progress, it’s in the piece that psychotherapy, counseling, whatever you want to call it, is getting much more accepted and normalized.
Karyn [00:59:44]:
Yeah. And especially for moms with inflammatory bowel disease, it is a lot. You’re a mom and you’re dealing with this disease that has. So it’s like, we were talking about this earlier before we hit record. It is a rollercoaster. There are so many other ups and downs. And so to have somebody and there are specifically trained therapists that can help. There are health psychologists, right.
Karyn [01:00:06]:
That are knowledgeable about Crohn’s colitis, about medical conditions and they’re available and can help. So it’s huge.
Dr. Shahana [01:00:15]:
That’s huge. And that’s all you want is. And, yeah, you want someone in your corner that actually knows the language that you’re speaking, right?
Karyn [01:00:21]:
That’s right, yes. You want to feel seen, heard, all of those things. Exactly.
Dr. Shahana [01:00:25]:
You got it.
Karyn [01:00:26]:
Doctor Shohanna, I want to finish up today with just a little fun lightning round. Is that okay?
Dr. Shahana [01:00:31]:
Yes, yes.
Karyn [01:00:32]:
Okay. So yeah, all of the questions promised, super fun, super easy. Some of them are about mental health, about health in general, but it’s just going to be fun.
Dr. Shahana [01:00:41]:
Perfect. Yes.
Karyn [01:00:42]:
Okay, let’s go for it. Okay. Number one, you. I love this question for you, especially because you are an MD. So when then you go to the doctor’s office, how do you advocate for yourself during visiting?
Dr. Shahana [01:00:55]:
Oh, good. Oh, good question. It’s a little bit different because my MD happens to be a colleague of mine too. The way that I advocate for myself is actually for me, I tend to be a little bit overzealous, a little bit rigid, because I think I know what I need. I tend to take a step back. I’m really working on listening to somebody else for advice and that’s actually worked really well because being a doctor to your own child or children, I have three boys, is not a good idea at all. So for me, the advocating that what I need to work on is to say, what do you think I need to do right now? Instead of always be an overbearing mom doctor patient, which I intended to be in the past.
Karyn [01:01:41]:
That makes sense. That makes sense. What is your favorite form of exercise?
Dr. Shahana [01:01:45]:
Oh, yeah, for sure. I love weight training. Anything with lifting is my, is one of my favorite things to do. Yeah. And my husband’s really big into it, I think just lifting heavy things. I’m not talking about extremely heavy, but it seems to just release a certain level of confidence in myself. So.
Karyn [01:02:03]:
Yeah, yeah, I love that too. I started strength training maybe six months ago. I’m so with you on that.
Dr. Shahana [01:02:08]:
Oh, perfect.
Karyn [01:02:09]:
What’s one thing that you do on a regular basis to help you connect with your mind? Like a mind body technique, a self care hack. What helps you connect with yourself?
Dr. Shahana [01:02:19]:
Yeah. Warm bath, reading Epsom salts. Usually every day. Every other day?
Karyn [01:02:24]:
Yeah, every day.
Dr. Shahana [01:02:25]:
Oh, yeah. When the kids go to bed. I don’t think it’s great for my relationship. I’m joking. But, like, I’m very much, like, can’t talk too, honey right now. I just need a little bit of that quiet time, a couple drops of eucalyptus, and it doesn’t have to be very long, but it’s lovely. And for me, reading is my ultimate, ultimate escape. I just.
Dr. Shahana [01:02:44]:
Absolutely. And we’re talking, like, chiclet books, you know, nothing heavy here, but that’s what.
Karyn [01:02:49]:
I. Escapism kind of book.
Dr. Shahana [01:02:50]:
Yeah.
Karyn [01:02:52]:
What is one thing that we are all getting wrong about mental health, in your opinion?
Dr. Shahana [01:02:57]:
That it’s like a light switch, that you either have it or you don’t. And that’s mental health is not the absence of distress. It’s not when it’s an ongoing thing that we all just like that personal trainer example, you know, I think when our life is going well, we think our mental health should be going well. But I think it’s. Mental health is about balancing your expectations, times your perception of what’s happening. That’s the key to mental health.
Karyn [01:03:24]:
Gotcha. Interesting. Okay. Speaking of books, when someone says to you, do you have a good book recommendation? What is always that one book? That one book you recommend most?
Dr. Shahana [01:03:36]:
Yeah, it’s a great question. I really. I never thought of. Yeah. Compassionomics. I forget who the author is, actually.
Karyn [01:03:42]:
I have to write that down.
Dr. Shahana [01:03:43]:
It’s really, really good. It’s given to me by a close friend, and it just. It actually delivers the science of compassion in our healthcare system. And one of. And it’s actually really focused on the us healthcare system. But in any case, they really talk about this idea that in medicine especially, we think of the diagnosis and the treatment as the. The main dish and compassion as dessert. But we need to start thinking of compassion as the main dish, because it’s not just that it’s a nice to have.
Dr. Shahana [01:04:11]:
It’s a need to have people get better, live longer, feel better, even for us, for burnout reasons. So it was what I always knew in my heart. It gave the literature to support it.
Karyn [01:04:23]:
Yeah. Oh, I have to read that. That sounds like a good one. Yeah. What are you currently binge watching?
Dr. Shahana [01:04:29]:
Oh, that’s a really good question too. This is a very boring answer, but I. There’s this daytime talk show just called the social CTV, so I will watch that sometimes, actually, the amazing race Canada for them nostalgic show, because I started watching it in the postpartum period, and it was one of those shows that I’m like, that was my little break or my little getaway when I was postpartum, and now I get to watch it with my son, so.
Oh, my goodness. Yeah, Australia. I got a lot of family in Australia. I would love to take my kids and go back. I’ve been just twice too, and Hawaii.
Karyn [01:05:12]:
As well, so, yeah, I have not been to Australia. Hawaii, I’ve been a few times. Love Hawaii, but Australia’s on my bucket list for sure. Coffee or tea? And how do you take it?
Dr. Shahana [01:05:23]:
Oh, coffee. Sorry, sorry. I was gonna say love coffee, but indian, we have every morning, indian chai tea, so that’s what’s boiling in the house. My husband has to prepare it and has cardamom and cinnamon and fennel and green tea and with a little bit of milk, so.
Karyn [01:05:40]:
Oh, that sounds delicious. Yeah. Okay, just two more. What is your favorite way to. Oh, I know your answer for this. What’s your favorite way to unwind after a long day? It’s got to be that bad, right?
Dr. Shahana [01:05:51]:
Yeah, yeah, yeah. So sometimes I will go for a small walk with my husband just because we. That is important, that we communicate, but that too. It’s nice to have a walk without the kids.
Karyn [01:06:02]:
Yes, yes, for sure. Okay, last question. The name of this podcast is the Cheeky podcast. And so, to me, cheeky means being a little sassy, a little bit quirky, and a lot badass. So how are you cheeky in your life?
Dr. Shahana [01:06:15]:
Oh, I don’t know if this counts as an answer, but do you know what? It’s kind of going against the. The grain of what a physician should do. You know, as a family doctor, I could be seeing, you know, nine to five x amount of patients every day. And I remember going to that room, going, I spent ten years, and I feel suffocated and stifled by these walls and doing this, being a physician, going on podcasts and speaking and not knowing what I’m doing, but doing it anyways.
Karyn [01:06:48]:
Yes. So good. So good. Doctor Shahana, it’s been such a pleasure to talk with you, to hear all of your insights on mental health. If people want to find out more about you, if they want to follow the wonderful work that you’re doing, where can they find you?
Dr. Shahana [01:07:02]:
No, absolutely. So my website, drshahana.com, super active on LinkedIn. So drshahana Alibi, come find me there. Hopefully have a book coming out in spring, February, March. So, you know, you can always check that out, but lots of free resources on my website as well.
Karyn [01:07:18]:
What’s the title of the book?
Dr. Shahana [01:07:20]:
Feel better.
Karyn [01:07:20]:
Do you have a title? Yeah, feel better.
Dr. Shahana [01:07:22]:
Feel better.
Karyn [01:07:23]:
Yeah, I love it. Oh, awesome. Thank you so much.
Dr. Shahana [01:07:27]:
Such a pleasure. Thank you so much.
Karyn [01:07:29]:
Take care. Bye. If this podcast is meaningful for you, if it’s been helpful in your IBD bomb life, I’d love it if you would do a couple things. First, follow the pod. You’ll never miss an episode. And those moms who are searching for podcasts about Crohn’s and colitis, they’ll find us easier. There’s probably a plus sign or a follow sign where you’re listening in right now. It’s at the top of your screen.
Karyn [01:08:02]:
Go ahead and give that a tap. And then also give the cheeky podcast a five star rating and review and share it with your friends who are also struggling with IBD. The more we are open about talking about our illness and bringing awareness around it, the more we’re able to connect and build a safe community around each other. I love being in community with you and I appreciate you, my friend. One last thing before we wrap up today. You know, I think you’re a rock star for taking time out of your busy life to listen in and invest in your healing. It is capital h huge. And the reason I know how huge this is for you is because I am right there with you in all of this, working my wheel of wellness, keeping my crohn’s at bay.
Karyn [01:08:49]:
It’s something that I invest in every day, and I’d love it if we could continue our gut healing journey together. If you’re like me and you’re ready to soak up even more amazing gut healing and information, it’s time to join the gut love community@karenheathy.com. community the GLC is my free and fabulous space, dedicated to dishing out even more IBD resources, recipes, healing, hacks, lots of BTS secrets on how I manage my life with IBD, all wrapped up in a weekly newsletter to help you keep your momentum going strong, this IBD dish is gut healing insights that I only share within our tight knit community. Basically, it’s your one stop shop for a more diversified approach to true and lasting gut healing. Amen to that, my friend. Let’s walk this gut healing journey together. Join me in the glc@karenhaley.com community. That’s karynhaley.com.com community.
Ever wondered if the yogurt your doctor recommends is actually helping your IBD? In this episode, we dive into the yogurt myth and uncover the truth about its impact on your gut health. Join me as we explore the hidden pitfalls of commercial yogurt and discover a game-changing alternative that could transform your digestive health.
Four Things You’ll Learn in This Episode
✅ [10:23] Doctor prescribed misconceptions about store-bought yogurt and IBD
✅ [18:45] Why commercial yogurt falls short for those of us with gut disorders
✅ [27:30] The benefits of eating fermented foods tailored to your unique gut challenges
✅ [35:15] 7 practical IBD mom tips seamlessly integrate the mother of all homemade ferments into your busy life
Karyn [00:00:00]: Well, hey there, my friend. I hope that you’re doing well today. I hope you’re having a good IBD day. And if not, then I have to say I’m glad that we’re hanging out together in this moment to give us both a little bit of community, a little bit of support. I have a question for you. Did you check out last week’s episode, Episode 102 yet? That was seriously mind blowing information, right? That conversation, for me, at least. It was so, so unique and so refreshing. I want you to do yourself a favor.
Karyn [00:00:30]: Go over and check out that convo with Doctor Ilana Gurevich, if you haven’t already, because it’s going to make you look through the lens of IBD from a different perspective. It’s really good stuff. Now, today’s episode, it’s all about gut healing yogurt. Or is it gut healing? See, the truth is, it kind of depends. We’re going to get into the heart of that today. But I can pretty much guarantee you’re not getting much out of the yogurt your doctor is recommending. In fact, it may be making your Crohn’s or your colitis worse. So it’s episode 103 of The Cheeky Podcast, and we’re separating yogurt facts from yogurt fiction.
Karyn [00:01:25]: Hey there, mama.
Karyn [00:01:27]: Welcome to season two of the Cheeky podcast for moms with IBD. I’m Karen Haley, functional IBD nutrition and wellness coach and Crohn’s warrior. This podcast is all about us moms because our IBD plays by different rules. Season two is juicy, full of unconventional.
Karyn [00:01:44]: Wisdom, real talk, new ways to tackle our illness, and a whole lot of community empowerment.
Karyn [00:01:51]: And all of us advocating the hell.
Karyn [00:01:53]: Out of our illness.
Karyn [00:01:54]: We’re in this together. And I’m here to help you find healing on your terms.
Karyn [00:01:59]: Let’s do this. Now, I have to say, I love a good story. So let me start this episode by telling you a little story, and let’s see if you can relate. So you’re sitting in the doctor’s office. You’re sitting in your GI’s office like we all do. You’re chatting about your IBD treatment plan, and if your provider is even semi knowledgeable about the link between Crohn’s colitis and nutrition, or they know anything about the microbiome. And I have to say that conversation is happening more and more these days, and I’m so grateful for that. If you’re sitting there in that doctor’s office, chances are that they’ve thrown the yogurt recommendation your way.
Karyn [00:02:49]: Now, what’s the yogurt recommendation sound like? It sounds like this yogurt is a great way. This is your doctor talking. Yogurt is a great way to get your probiotics in. You don’t need fancy probiotic pills. Just head to the grocery store and buy some yogurt. Does that sound familiar? I have heard that very thing from my doctor, too. But here’s the problem. Here’s the problem with that statement.
Karyn [00:03:12]: Even though digestive docs are starting to come around about diet and nutrition playing some role in our gut health, I mean, we’ve known that forever, so duh for us, but they are just coming around. So instead of giving you accurate and probiotic guidance based on science or education, or referring to a, referring you to a nutrition professional who studies nothing but the microbiome and its role in IBD and nutrition, what they do is they give you the layperson, the non IBD version of what gut health should look like. Because to them all, yogurt is good for the gut. But as we know, as we know our gut health, it’s not the same as the general population when it comes to eating food for IBD. Why doesn’t our doctor know this? Why don’t they know this? It’s simply because here’s the thing. On paper, the yogurt you buy at the grocery store, it makes sense. It makes sense. On paper, it makes logical sense.
Karyn [00:04:24]: Yogurt’s got probiotics, those friendly bacteria that balance out your gut flora to help ease your IBD symptoms. Plus, if they’ve done any little research, any extra nutritional research than most, then they’re also probably aware of this whole fermentation process that’s going on with yogurt. Yogurt breaks down some of the lactose in the milk. It makes it easier to digest for a sensitive IBD belly. And then let’s not forget about the nutrients that are packed into every spoonful of yogurt. We’ve got calcium, b twelve. We’ve got protein, quality, fats, you name it. To the semi trained eye, whose focus is more on medication and procedures and not the latest nutrition science, store bought yogurt is a one stop shop for gut health.
Karyn [00:05:16]: So I get it. I totally get it. I get why our GI docs see grocery store yogurt as gut healing and gut healthy. But here’s the thing. When you’re dealing with a major gut struggle like the monster that is IBD, and we all know that IBD is a monster of an illness with symptoms that not only disrupt your life, but your family life, your work life, your relationships. Nothing’s ever straightforward with IBD. Nothing is as straightforward as it seems. And that’s why I want to educate about this important topic today.
Karyn [00:05:56]: It’s what I call the yogurt dilemma, where grocery store yogurt falls short. And let’s talk about what you should do instead if you want to make life transforming strides for your GI tract and your overall health. Let’s start with where grocery store yogurt falls short. Because for all of its fermented potential, the benefits, they just don’t outweigh the downsides. Okay, so, first of all, commercial yogurt, the kind that we buy at the grocery store, it’s filled with sugar bombs, preservatives, artificial stuff, and gut disrupting gums. And these ingredients in commercial yogurts, they can disrupt the balance of the gut microbiota, promoting growth of unhealthy bacteria and increasing the inflammation response, basically increasing the problems that you’re trying to get rid of instead of decreasing them. Yeah. So these gut disruptors, they’re wreaking havoc on our inflammation levels, and in many cases, they’re creating more harm than good for those trillions of critters that take up residence in our digestive system.
Karyn [00:07:09]: And I know. I know that when I say that it’s not a pleasant thing to think about all those gut bugs roaming around in there, but trust me, when you make friends with those critters, it’s a good thing, because when the system works, right, it’s actually a beautiful symbiotic relationship that we have with them. But let’s just say, just for argument’s sake, let’s just say that you don’t buy the flavored yogurt with all that crap in it. I was just talking about, let’s say that you’re aware that some yogurts contain more gut disrupting sugar than a can of coke. And that’s actually true. They can. So instead, you go with the plain, the natural yogurt. Well, unfortunately, there can be challenges there as well, because there’s two constituents in yogurt that tend to cause issues for us, ibders, lactose and casein.
Karyn [00:08:08]: Now, let’s start with lactose, the milk, sugar, and pretty much a substance that has the potential to be quite an issue for those of us with sensitive bellies. It is reduced, I have to say that it is reduced in commercial yogurt. So, in all fairness to the product, yes, it is reduced, but only an eight hour fermentation time occurs. That’s the standard fermentation rate for grocery store yogurt. And this doesn’t remove enough of the lactose for us to reap the bacterial rewards. So for most of us with IBD, the amount of lactose in these commercial yogurts, it still causing so many symptoms. Bloating, gas, abdominal pain, disruptive bowel movements, whether they take the form of diarrhea or constipation, or sometimes a mix of both. And sometimes the challenges lend themselves to even non GI issues.
Karyn [00:09:04]: Tell me if any of these sound familiar to you. Achy joints? Headaches? Brain fog? Irritability? Lethargy? Definitely not the best option to help manage our IBD challenges are you?
Karyn [00:09:21]: Like many of us with Crohn’s and colitis, turning to food to help heal your gut, but feeling overwhelmed by the myriad of gut healing diets out there, gluten free, dairy free, piglio SCD gaps. And that’s just naming a few. It can be so confusing, frustrating, and leave you feeling disheartened about which diet is the right fit for you. Trust me, I was there until I created the best tool to help me figure this out. Now, maybe you’ve tried a diet or two only to give up quickly because you couldn’t figure out what to eat. Or maybe the plan was just too strict for you to follow. Here’s something you won’t hear from the so called food gurus. There isn’t one single diet that works for everyone.
Karyn [00:10:08]: I don’t care which diet it is. And the best diet for you isn’t just about your symptoms. It’s also about your lifestyle and your personality. Why start a diet based solely on your IBD symptoms only to abandon it a week later because it doesn’t fit your life. If you’re ready to discover which gut healing diet is the perfect fit for you based on your unique needs and your current stage in life, then you need my ultimate IBD diet decoder quiz. Head over to karenhaley.com quiz to access this free resource. Remember, there is no one size fits all, best cut healing diet, but there is the one best diet for you. Find out what you’re meant to be eating to help put your IBD in its place.
Karyn [00:10:57]: Got three minutes? That is all you need. Go to karenhaley.com quiz. That’s karynhaley.com quiz. Answer a few simple questions and get your personalized quiz results immediately. Now let’s get back to the show.
Karyn [00:11:17]: So we know that the leftover lactose in commercial yogurt. We know that that can be problematic. But what about the casein, the protein found in dairy? Well, casein, that one’s a bit trickier because no amount of fermentation is going to remove the casein. So if you find yourself sensitive to casein, dairy yogurt is never going to be your friend, no matter what type you buy, no matter where you buy it. Okay, Karen, so grocery store dairy yogurt is out. We’ve determined that. How about non dairy grocery store yogurt? Now, there’s loads of options out there with no lactose and no casing to worry about, but unfortunately, we run into similar issues. Even with non dairy, commercial yogurt, added sugar, artificial ingredients like carrageenan, there’s gums, artificial sweeteners.
Karyn [00:12:15]: And even with the plain, organic non dairy options, we still run into challenges like lower probiotic counts due to the lower fermentation times of these yogurts. Commercial yogurt, whether it’s dairy or non dairy, it’s just not equipped to provide the benefit that an IBD gal, in the midst of anywhere from a mild to a massive flare up needs. Now, we need a more tailored, individualized approach that takes into account the state of our gut in that moment. And since I know that you know that we are supposed to think of our GI doctor as our consultant, not the guru, not the end all decision maker, not the guru. It’s time that we rethink our doctor’s orders regarding yogurt. Now, while many GI doctors may be misguided in the type of fermented food, they recommend the commercial yogurt that I’ve been talking about here, I have to be honest and say they are spot on about one thing. Here’s what they’re right about. Certain fermented foods can play a significant role in gut repair for bacterial balance, for immune function as well as inflammation regulation.
Karyn [00:13:38]: And when we take the time to hone in on the right type of fermented food for our specific body needs, for where we’re currently at on our gut healing journey, we can harness the power of fermentation. Because fermentation, when foods are fermented and when it’s done right, they have the power to increase microbial activity in the gut. How cool is that? Now, during what I call a proper fermentation, that beneficial bacteria, usually in the form of lactobacilli or bifidobacteria or yeast, all of those families, they consume sugars and starches in the food and that in turn produces lactic acid, alcohol or acetic acid. And then not only does it lower the ph of the food, but it also prevents harmful bacteria from growing. And that’s what a proper fermentation has time and the power to do in our gut. So the right type of fermented food, it will also help us. What’s the word I’m looking for? Proliferate. That’s the word.
Karyn [00:14:51]: Proliferate. These beneficial bacteria, it will increase the probiotic content of that food. And then when we consume it, it adds to the diversity and the health of our gut microbiome. Now, the right type of fermented food, it also helps produce beneficial compounds like those scfas, the short chain fatty acids, also peptides and vitamins that can nourish the gut cells like really like at the cellular level, can help reduce inflammation and then of course, can help support overall gut health. The right, I keep using that word, right, but that’s what I’m talking about here. The right fermented foods, they reduce anti nutrients. How cool is that? Longer fermentation processes have the power to thoroughly reduce anti nutrients and anti nutrients, things like phytates and those are the things that bind minerals and prevent their absorption, those phytates. But this process enhances this process of a longer fermentation time.
Karyn [00:15:57]: It enhances the nutritional profile of the food and it makes it so much easier for us to get those nutrients in the food that we need. A good fermentation process also enhances the digestibility of that particular food. Longer fermentation times, they aid in the breaking down of those complex food components, like that lactose that we were talking about earlier. It helps break it down. And this is a much needed benefit for those of us with compromised gut function and lactose challenges. In fact, as ibders, we need a longer fermentation time than what the commercial yogurt allows. And it just shows us how different our digestive process is from that of what I would call, quote unquote, the normal population. And neither commercial yogurt, that whole industry or our GI doctors, neither of them are typically taking any of this into consideration.
Karyn [00:17:03]: Okay, so I just want to recap, because that was a lot of information I just gave there, but I want to just do a really quick recap of the benefits when we consume that word right? When we consume the right type of fermented foods with a tailor made to your needs fermentation approach. Okay, so we’ve got a healthier microbiome, improved symptom pathology. So we’re talking about less bloating, less gas, less irregular bowel movements, less abdominal pain, not to mention less of those extra intestinal symptoms like brain fog and joint pain and skin conditions like rashes or eczema. And it also benefits our gut barrier due to those short chain fatty acids I mentioned, which reduce the risk of pathogens that enter our bloodstream. Leaky gut, anybody? Right? This reduces that which is, of course, going into that bloodstream is the driver behind lowering, not, sorry, not going into our bloodstream is the driver behind lowering that inflammation. The right type of fermented foods. It also plays a huge role in modulating our immune system at the microbiome level. And then lastly, don’t forget about the power of the right type of fermented foods in aiding us in our nutrient absorption.
Karyn [00:18:23]: That’s so important. We have to. It’s not just about eating the nutrients. We got to be able to absorb them. And this is a big one for ibders, especially when nutrients are more bioavailable. It’s easier for us to digest and absorb the essential vitamins and minerals that we need to decrease our intestinal and overall body inflammation. So can I get an amen? Can I get an amen for the right type of fermentation? Fermentation tailored to the needs of someone with gut challenges, not commercial yogurt fermentation, which is tailored to the needs of a mostly healthy individual with a semi healthy digestive system. So right about now, your mind might be just kind of skipping ahead, and you’re thinking about, what are these right fermented foods that you might want to look for? And we all want the health benefits that I just described, don’t we? But I’m going to stop you for just a second before your mind moves ahead, because I want to say that I urge you to proceed with caution here, because I’ve seen one too many IBD clients venture down the fermented road too soon, too fast, only to end up with worse problems than they started with.
Karyn [00:19:44]: Does that sound familiar to you? So before you get started with, you know, heading down that road of kimchi and sauerkraut and lacto fermented veggies and miso, I would just have you ask yourself one question. Just one question. Where is my IBD at in this moment, where is my Ibd at? And if your answer is remission, healed, healthy scans don’t show anything. No sign of disease. Kelprotectin is low. Then I say, more power to you, and go for it with your bad ibd mama self. Go for it. But if you’re listening to this podcast, and I’d venture to say if you are, you probably aren’t in that place.
Karyn [00:20:29]: Like, otherwise, why would you be here? If you’re still looking for the answers, you’re in a flare up, your levels aren’t where you want them to be, and you’re wondering, what’s the best fermented food? For me, it’s not kimchi. It’s not that kimchi that everyone with a normal digestive tract raves about. And so then the question is, what should I eat? What should I eat? And for you. For you, dear one, for the gals still in gut healing mode, my answer to you is that we must meet our belly where it’s at, if our ultimate goal is to eventually heal and seal our gut so that when then when we’re in that place, we can enjoy healthy fermented foods like sauerkraut in the kimchi and the lacto fermented veggies. Because they rock to keep your IBD in remission, right? They’re perfect for when you’re in remission. But if we’re not there yet, and we want to get there, we must start with a fermented food that’s gentle and healing on our belly. Does that make sense? We must start with one that has the potential to aid in gut repair, restoration, as well as rejuvenation. And for this fermented food, I gotta bring this conversation back to where we all started with that word, yogurt.
Karyn [00:21:54]: The yogurt your doctor had the forethought and the insight to recommend. But. And this is a big but, but with a much healthier and healing twist. This yogurt that I’m talking about is different from that eight hour fermented grocery store yogurt that does more harm than good. Because when it comes to the absolute best fermented food for an unhappy IBD belly, you cannot beat 24 hours homemade fermented yogurt. Dairy or non dairy, depending on your food sensitivities and your personal taste preferences, transitioning to a homemade 24 hours fermented yogurt instead of flocking to the grocery store on your doctor’s recommendation. It can be a game changer. And I don’t say that lightly, but it can be a game changer, especially for those navigating the complex nature of IBD.
Karyn [00:23:00]: Now, I know you might be hearing that word 24 hours, and you’re like, did she actually say 24 hours? It takes me 24 hours to make this yogurt. I don’t have 24 hours to make anything. But I assure you, I assure you that if you have 15 minutes, because 23 and three quarters of those hours, you’re doing nothing. Nothing. If you’ve got 15 minutes, you’ve got time to make 24 hours fermented yogurt. And I’m going to share with you my easy peasy recipe. I’m going to share that with you both. My easy peasy gut healing dairy recipe and my non dairy recipe for homemade fermented 24 hours fermented yogurt.
Karyn [00:23:44]: I’m going to share that with you in just a moment. But before we get to that, let’s start with why. Why this yogurt, this variation on this yogurt, why is it a standout and why is it a cut above all the rest of the other fermented foods that you could start with when you’re trying to repair your gut? 24 hours fermented yogurt is the ultimate gut repair solution because there’s several things I want to tell you here. Okay? So the first thing is, number one, it’s gentle on the gut. It’s a game changer. I said it before, I’m saying it again. It’s huge. It’s gentle on your gut.
Karyn [00:24:22]: It’s all the probiotic and bacterial balancing goodness that you’re going to get in the grocery store without the harshness of other type of gut healing ferments that you might buy commercially. The longer fermentation props to process of a 24 hours homemade yogurt. It works like magic because it has the time to break down the lactose into lactic acid. And that means less stress on your sensitive digestive system and more healing, soothing love for your belly that’s most likely on fire. It’s like giving your whole digestive system a big, comforting hug during a nasty flare up. And in fact, I have to say that clients will tell me that exact statement. They say it so often, they’ll say things like that. Homemade yogurt, it’s so soothing and comforting.
Karyn [00:25:13]: It’s like I just gave my belly a hug, right? Every time I eat it, it’s like giving my belly a hug. Okay, so reason number two why Homemade 24 hours fermented yogurt is your ultimate gut repair solution is that it’s got high powered probiotics. Say hello to your new gut, BfF. Thanks to that extended fermentation time, that 24 hours fermentation time with the yogurt, it’s belly soothing. And this concoction is bursting at the seams. With beneficial bacteria. All that extra time created more beneficial bacteria. So these adorable little critters, as I like to think of them, they’re basically like superheroes.
Karyn [00:25:57]: Superheroes of your microbiome. The swooping in to save the day by calming inflammation and restoring balance down below. Okay, I got another reason why I love it. Reason number three. Reason number three about why this type of yogurt is your ultimate gut repair fermentation choice is that it’s what I like to call lactose light. It’s lactose light. Plus it helps us if we have issues with fodmaps. It helps you get rid of that challenge as well, because it’s all low fodmaps.
Karyn [00:26:31]: And this yogurt is virtually lactose free. So that’s why I say lactose light. It’s a virtually lactose free. So you can bid adieu to all of that discomfort that often comes with store bought dairy yogurts. No more belly rumbles or cramps. Just smooth sailing all the way. And then I have one last thing I want to share with you about the why. So reason number four.
Karyn [00:26:56]: Now, the last reason why 24 hours yogurt is your ultimate fermentation food starting place is that it’s amazingly versatile, whether you’re eating it straight, serving it with a fruit compote, or drizzling it with drizzling it with a dash of honey or maple syrup. Or maybe you’re even going to blend it into a refreshing gut healing smoothie. 24 hours fermented yogurt. It plays really nice with all sorts of concoctions you can come up with. Plus it plays nice with any kind of dietary preference or restriction you might have, so it’s really just a no brainer for your daily routine.
Karyn [00:27:41]: Thanks so much for tuning into the Cheeky podcast for moms with IBD today. The great information we’re dishing out on this this pod is exactly the same type of conversations I get to have with my clients every day. If you’re ready to take your IBD healing journey to the next level and move into being the mom you always dreamed you’d be, hop on over to karenhaley.com consult and book your free IBD consultation with me. Remember, my mom had to be a little bit different and spell my name with a y. So it’s karyny.com consult on our call. We’ll dive into what you’re struggling with most right now and make a plan for how we can work together to help you achieve your big, bold, beautiful life transforming goals. No more sitting on the sidelines waiting for that miracle cure to magically happen. You’ve got what it takes to do this right now, mama.
Karyn [00:28:37]: You just need a little nudge in that right direction, and I’ve got your back. Karenhaley.com consults. And now back to the show.
Karyn [00:28:46]: Now, of course, I have to say that since this is the cheeky podcast for moms with IBD, I would be remiss if I didn’t take you through how to do 24 hours fermented yogurts like the badass mama that you are. Because by now, I’m sure that you are sold on the benefits. You’ve been listening and you’re like, yeah, that actually sounds good. I want to try that. But how do I make it work in my mom life? How do I make it work? Because as moms, we have to be able to seamlessly integrate the magic of this gut loving superfood into our bustling mom life. And as moms with IBD, we are no strangers to multitasking and juggling and finding creative solutions to life’s challenges, are we not? And so I have to say that homemade yogurt, making it yourself, it’s no exception. And I get why it might seem a little bit daunting at first, because I know it’s been a while for me, but I know way back when, when I first was making it, it was daunting for me. I’m going to say way back probably in sometime in 2008, I remember trying to make this yogurt at home for the first time.
Karyn [00:29:59]: And I actually, I sent my whole family out of the house because I just needed to be able to concentrate and I couldn’t. I needed to concentrate without distractions. But even after I made this yogurt once, that homemade, 24 hours fermented yogurt, even when I made it one time, I remember saying, wow, it’s that easy. Why haven’t I been doing this all my life? So I have to just say, fear not. Because making 24 hours fermented yogurt, even though 24 hours seems like a long time, it’s not as downtown as daunting as it sounds. I promise you, we’re going to tackle this with all the grace and the resilience and the savviness of moms who’ve conquered the trenches of motherhood. And you did it all while managing IBD at the same time. If you can do that, you can do this.
Karyn [00:30:44]: And you know what? You might even want to include the kids in this, because kids tend to love this yogurt as well. But I have to say, I also understand if you just want to keep it for yourself, because I can relate. I’ve hit it a time or two myself, so no judgment. No judgment on that. So, okay, here’s a few do it like a mom tips from me to you. When you’re starting to think about making this 24 hours yogurt, how do you do it? Like a mom. Okay, so tip number one. At first, go slow.
Karyn [00:31:19]: Go slow. This tip is so important. Adding in that gut healing probiotic, that bacteria of a 24 hours fermented yogurt, it is a really good thing. It’s really wonderful for your IBD, but it tends to set up an environment that will crowd out the bad guys at the same time, the bad critters, the ones we want to get rid of. So to minimize the challenges that this chain reaction can create, we always start slow with yogurt. Start out with just a spoonful of day. Some ibid gals actually will even need to start with less than that, and that’s perfectly fine. What I say here is as long as you’re moving forward, even if it’s at a snail’s pace or a tortoise pace, you are where you’re supposed to be.
Karyn [00:32:06]: So go slow. Okay, let me give you another tip. Tip number two, wait until the time is right. Another really big tip, along with going slow, waiting until the time is right is also a baller. I just gotta say it. A baller. IbG. Mom, move.
Karyn [00:32:24]: Some of my clients are ready for 24 hours fermented yogurt from day one. I gotta say it. Some are just like, they can do it. They can tolerate it. It works well for them. While others need a little bit of space time before introducing fermented foods, any fermented foods. For some, even that gentle 24 hours soothing fermented yogurt, it’s a struggle. In the beginning stages of gut healing, it can be a struggle.
Karyn [00:32:52]: And if you’ve ever tried homemade yogurt before and you felt awful after, it doesn’t mean it wasn’t for you. I got to say this again, because it stops people in their tracks, but actually, it doesn’t mean it wasn’t for you. It just means that a little more gut healing needs to take place before you fully commit to that process. And that’s okay, because we all start where we’re at. You’ll get to it eventually, so just set it aside and know that you will get back to it eventually. Okay. For mom’s tip number three. And that is to set a yogurt making schedule.
Karyn [00:33:29]: Once you’ve made your first batch and you know things are going well, you know it went down well. You’re taking it slow. You’re going to want to establish a regular time each week or even every other week, depending on how much yogurt you’re eating. Because when you make to make your yogurt, because this is going to ensure that it becomes a consistent part of your routine and that it never leaves you without any of this gut healing elixir. So have a schedule. Okay. Tip number four, how you do yogurt like a mom? Involve the kids. Of course involve the kids if you want to share this process with them.
Karyn [00:34:08]: It’s actually a beautiful thing. It’s a fun activity for the whole family. It teaches the kids about not just healthy eating, but fermentation, which is a really cool, pretty much a science lesson for the kids. So I love that part of it. And you’re also spending quality time together with your family. So involve the kids. All right, next. Tip number five.
Karyn [00:34:29]: Keep it simple, keep it sweet. I always like slow, simple, right? I’m never doing anything too complicated. We’re just doing one baby step at a time. So when you’re making yogurt, that means start with the basic ingredients, ingredients and recipes, like the one that I’m going to share with you today. Embrace the learning curve because there’s a little bit of a learning curve if you’ve never made it before. But trust in the practice, the yogurt making practice, trust that it’s going to become second nature, because eventually it will. Okay, tip number six. Homemade yogurt is about the journey.
Karyn [00:35:05]: Now, I really, really, really relate to this one. It’s not about the finished product. It’s about the journey. Not every batch is going to turn out perfect. And that’s okay. You might forget to turn off the yogurt maker. And when I had a yogurt maker, that wasn’t an automatic shut off. I have done that.
Karyn [00:35:25]: Raise my hand. Yep, that’s me. I’ve done there. I’ve been there. I’ve done that. Or you might just get distracted with your milk and it might boil over on the stove and, oh, yeah, I’m raising my hand over here. I’ve been there, too. But I have to say, each batch, each batch that you make, it’s a step towards healing and understanding what works best for your taste buds and your health needs these little imperfections.
Karyn [00:35:53]: They’re part of the journey. So embrace it. Embrace that journey toward better gut health. I have one last tip for you, Mama. How can you do yogurt like a mom? Number seven. Tip number seven. It’s lean on your community. Remember that you are not alone on this journey.
Karyn [00:36:11]: You don’t have to do this alone. Share tips, successes, and even the not so successful attempts with your fellow community. Badass Ibd mom warrior friends. I have to say, personally, I love hearing yogurt stories, the good and the bad. So feel free to hit me up. I just heard one from a client just this week where she curdled it, and I thought, hmm, how did you do that? I think maybe she left it on the burner too long because the milk will curdle if you do that. But I hear stories like this all the time, so I am up for one of those stories. Funny.
Karyn [00:36:47]: Not funny yogurt stories. Feel free to share them with me sometimes knowing that there’s someone else out there who gets it, it just makes all the difference in the world. So. So with those nuggets, those tips for you, the one through seven, the do yogurt like a mom tips, and all those little nuggets from today, with those things in mind, and I have to say, there were lots of pieces of wisdom about gut health today. Lots of pieces about healing. Lots of gut healing wisdom pieces that were imparted today. Let’s land this 24 hours fermented yogurt plane with my yogurt recipe collection because it’s time for you to go forth and for you to remember that even though your doctor is most likely not recommending this fabulous gut healing tool, their heart is in the right place. They’re learning about gut health and nutrition just as we are.
Karyn [00:37:44]: And maybe, maybe they just need a little education from you. And with this yogurt recipe collection in your hands, you can start to make changes to your life. Maybe you can even educate your doctor on the process as well. You know, give them a little bit of insight on what actual gut healing yogurt looks like. So how do you get your hands on it? How do you get your hands on my 24 hours fermented yogurt recipe collection? Well, I have to tell you, it’s free and it’s easy. So all you have to do is go to karenhaley.com slash yogurt. That’s karenhaley.com yogurt. And you can get my all of my gut healing recipes.
Karyn [00:38:28]: So it’s got recipes in the collection for dairy yogurt with a yogurt maker, dairy yogurt with an instant pot, non dairy yogurt with a yogurt maker, and non dairy yogurt with an instant pot. So it’s got four different recipes. I have got you covered, my friend. Plus the recipe booklet gives you brand recommendations for everything that you need, from the yogurt starter to the yogurt maker to what kind of milk to use. It’s got all kinds of recommendations, and it even has a robust faq, a frequently asked questions section with my most commonly asked yogurt making questions. So a quick side note that all of my yogurt recipes, they are compliant with the traditional gut healing diets. I just want to mention that. So whether you’re on a diet like gluten free or dairy free or paleo or gaps or SCD, and of course, the gut healing diet that I work with most with my clients, the IBD transformation diet is compliant with all of those.
Karyn [00:39:31]: So rest assured that you are eating something that’s not only the best thing for your digestive health, but you can stay on your gut healing diet while you’re eating it. So don’t forget to grab your free 24 hours fermented yogurt making recipe collection now. And let’s just kick start this yogurt bonanza for you. We’re going to start it one spoonful at a time. Remember, mama, you’ve got to do this. You even know how to do it like a mom. We went over all of it and I am here to cheer you on every step of the way. Remember to get that recipe collection.
Karyn [00:40:09]: It’s karynhaley karenhaley.com yogurt. Message me on socials if you have any questions at all. I am d health coach, both on Facebook as well as Instagram. Any questions that you have at all, I want you to definitely reach out, get in touch, and I will absolutely get back to you. Until we chat again, I’m wishing you much God health, much happiness. Always chat soon if this podcast is meaningful for you, if it’s been helpful in your IBD mom life, I’d love it if you would do a couple things. First, follow the pod.
Karyn [00:40:57]: You’ll never miss an episode.
Karyn [00:40:59]: And those moms who are searching for podcasts about Crohn’s and colitis, they’ll find us easier. There’s probably a plus sign or a follow sign where you’re listening in right now. It’s at the top of your screen. Go ahead and give that a tap and then also give the Tiki podcast a five star rating and review and share it with your friends who are also struggling with IBD. The more we are open about talking about our illness and bringing awareness around it, the more we’re able to connect and build a safe community around each other. I love being in community with you and I appreciate you, my friend. One last thing before we wrap up today. You know, I think you’re a rock star for taking time out of your busy life to listen in and invest in your healing.
Karyn [00:41:48]: It is capital h huge. And the reason I know how huge this is for you is because I am right there with you in all of this, working my wheel of wellness.
Karyn [00:41:57]: Keeping my crohn’s at bay.
Karyn [00:41:58]: It’s something that I invest in every day and I’d love it if we could continue our gut healing journey together. If you’re like me and you’re ready to soak up even more amazing gut healing information, it’s time to join the gut love community@karenheathy.com. community the GLC is my free and fabulous space. Dedicated. Dedicated to dishing out even more IBD resources, recipes, healing hacks, lots of BTS.
Karyn [00:42:27]: Secrets on how I manage my life.
Karyn [00:42:30]: With IBD, all wrapped up in a weekly newsletter to help you keep your momentum going strong. This IBD dish is gut healing insights that I only share within our tight knit community. Basically, it’s your one stop shop for a more diversified approach approach to true and lasting gut healing. Amen to that my friend. Let’s walk this gut healing journey together. Join me in the glc@karenhaley.com. community that’s karynhaley.com community. I can’t wait to meet.
When it comes to managing Crohn’s and colitis, finding innovative and effective treatments can feel like a never-ending quest.
Today’s episode is a game-changer, featuring the brilliant Dr. Ilana Gurevich, a board-certified naturopathic gastroenterologist who brings cutting-edge insights from her personal journey with Crohn’s Disease, to her years of experience guiding patients with digestive disorders. In this eye-opening conversation, Dr. Gurevich delves into little-known interventions that can make a profound difference in IBD care, from the mysterious world of biofilms to the surprising power of rectal ozone therapy.
Get ready to discover new approaches and feel empowered to take control of your gut health.
Three Things You’ll Learn in This Episode:
🌿 [00:04:15] What biofilms are, how they affect gut health, and Dr. Gurevich’s three-step treatment process for tackling them.
🌿 The benefits and applications of rectal ozone therapy for reducing IBD inflammation and supporting overall gut health.
🌿 Insights into a groundbreaking oral form of fecal microbiota transplant and how it can help manage IBD and dysbiosis.
> >Join the Gut Love Communityand Never Miss Out on Our Weekly Newsletter.
Episode Transcript
Karyn [00:00:01]: Hey, Doctor Gurevich, welcome to the Tiki podcast. I am really over the moon excited to have you join us today.
Dr. Gurevich [00:00:07]: I am very excited to be here. This is like one of my favorite topics.
Karyn [00:00:10]: Oh, this is going to be great. So I want to talk with you because you have some of the most cutting edge ideas about IBD that I’ve ever heard. So I love talking with you, and I want to get into all of that because there’s so many different things that I think that my audience has never even heard of that we’re going to talk about today. But before we get to that, I want to start with your journey. So you are a naturopath, and out of all of the ways that you could have gone into medicine, that’s the one you chose. And then within naturopathy, you specialize in gut health. So my question for you is, why?
Dr. Gurevich [00:00:47]: So I come from a long line of physicians. My grandparents were, three out of my four grandparents were doctors. My parents are doctors. The majority of my aunts and uncles are doctors. And my father was a psychiatrist. And he started going through his midlife crisis. And some people go through a midlife crisis by having an affair or buying a fast car. He discovered alternative medicine.
Dr. Gurevich [00:01:08]: He discovered acupuncture, actually, he was addiction. He was board certified addicts in psychiatry, and he started realizing how powerful acupuncture was when the drugs weren’t working. And around that time, you know, I started getting very sick with my own health at around age twelve, I went to five different gastroenterologists between the age of twelve and 19. And my fifth gastroenterologist diagnosed me with Crohn’s disease. And it was, it just happened to be the perfect minute because my father was in acupuncture school and he was studying with this man who was also a naturopath. And so when I got hospitalized for Crohn’s disease, back then, we didn’t really have any drugs. You know, we had immunosuppressant drugs, we had steroids, and then we had methylamines, and I was hospitalized. When I got out of the hospital, I made two appointments.
Dr. Gurevich [00:01:53]: One was doctor present, who at the time in New York City was the forefront Crohn’s disease physician. He actually studied with doctor Crone. And the other one was a Jim sensening. He was a naturopathic physician. And I went to see doctor present, and I sat in the waiting room for 2 hours and they had me get changed. And then I sat in the treatment room for another 2 hours, and he came in and he saw me for about 15 minutes. And then I went to see doctor Senzening, who was a naturopath, and I was on 60 milligrams of steroids at that point. I was really sick.
Dr. Gurevich [00:02:24]: But doctor Sensenig was basically like, give me a year. If you give me a year, I can get your health back on track. And a year later, I was not cachexic. I was living abroad, I had energy, I was hanging out with people. And I met this person on the phone. One of my housemates in Scotland said, my friend has Crohn’s. And he was. I mean, he was on a liquid diet, on elemental diet for six months.
Dr. Gurevich [00:02:54]: He was not thriving. And that’s when I realized, oh, naturopathic medicine works. And I think that is what I’m supposed to do with my life. And so I’m so grateful for that period of my life that was by far the hardest, but also got me on my life’s path.
Karyn [00:03:09]: Yeah, yeah. So that’s why naturopathy, and that’s why gut health, personal experience, which is what brings so many of us to this side of medicine, doesn’t it?
Dr. Gurevich [00:03:21]: Yep, it does. And it’s. You know, I never had a question, does it work? Like, I knew it worked. I lived how it worked.
Karyn [00:03:27]: Right, right, yeah. And who better to hear it from than somebody who has experienced it? I don’t know about you, but when I work with people, they love to know that I have Crohn’s because there’s this connection that we have that they don’t have with their other providers.
Dr. Gurevich [00:03:40]: Yep, yep.
Karyn [00:03:41]: Yeah, yeah.
Dr. Gurevich [00:03:42]: And, you know, also, like, they have time, you know, like, it’s really hard in medicine to have a physician who actually listens to you.
Karyn [00:03:50]: Oh, yeah. Amen. Yeah, yeah. Well, you now have a podcast. It’s called the Turd nerds, and I will link to that in the show notes. But I was recently listening to your podcast, and there was a double episode on this thing called biofilms, and I had heard of it before, but never with relation to gut health. And so it really blew me away. And that’s when I said, oh, my gosh, I have to have you on the podcast.
Karyn [00:04:15]: You have to talk about this, because most of the people listening this word is going to be completely new to them. And what I want to do is, you know, there’s so many people dealing with really chronic issues. They’re going from doctor to doctor. They’re trying different treatments. They’re not getting any better. And this could be the answer for them. So I want them to have that aha moment that I had. And you have this really cool way of explaining what a biofilm is.
Karyn [00:04:44]: So can you talk to us about this, you know, from the perspective of somebody doesn’t even know what this word is, what is a biofilm?
Dr. Gurevich [00:04:51]: Okay, that’s a great question. So there are, the first thing to start with is there are healthy physiologic, natural biofilms, right? And then there are scary, pathologic, bad biofilms. And so when I’m talking about biofilms, usually I’m talking about the bad ones, but they also are healthy and protective. The way I’d like to describe a biofilm is, you know, I think humans are a biofilm on the earth, right? So we live in these brick houses, and so when it’s blizzarding outside, we don’t really care because we have these walls around us that protect us from the elements. Bacteria, funguses, parasites, prozoa, viruses, phages, they all do the same thing. They come together and they make a decision in community, say this is where we want to build our city. And then what happens is the bacteria, which, you know, if we think about it, we usually think about bacteria like a single celled organism, right? Like you have urinary, you have some pain in your urine, you run a ua, they find e. Coli, they’re going to treat that bacteria that is a single celled organism, or that is a bacteria in the planktonic state, right? One little guy doing one little thing.
Dr. Gurevich [00:06:00]: Bacteria are equally as comfortable in that planktonic state as they are in the biofilm state. The biofilm state means a bunch of variety of them come together and they make a choice to build a city, right? Then and there. And then they start building, and they almost hyper specialize and in a second become this crazy multicellular organism more complicated than the human being, right? And so they come together and they say, this is where we want to put our walls. And there are bacteria that are really good at building walls around the biofilm, right? And so then they build walls, and then they make, like, roads for sanitation and roads for nutrient delivery, and, like, they basically hyper specialize and start working together. The other way to kind of think about this is, you know, when you’re living in a building in New York City, which is where I grew up, you’ve got the people in the building, right? But then you’ve got the cockroaches and the mice and the rats and all of the other things that are also living in that building under the walls. That’s what happens with biofilms. And what happens is those biofilms protect the bacteria from the elements, which is your mouth or your gi tract or your skin. Plaque on your teeth is the most tangible explanation of a biofilm.
Dr. Gurevich [00:07:10]: You know, you go to the hygienist and she, like, scrapes your teeth, and you have, like, airflow through your teeth, and then three weeks later, that airflow is gone because the bacteria rebuilt the walls to protect itself from the elements of your mouth. That’s a biofilm.
Karyn [00:07:26]: Yeah, yeah, yeah. And so why are they hurting people with gut issues? Why is it specifically, I mean, I know there are other reasons why they’re harming people, but we’re going to focus on gut health here. So why are they harming people with gut issues? I know it has to do with antibiotic resistance. So talk us through that a little bit.
Dr. Gurevich [00:07:46]: Okay, so the large intestine has more bacteria than all the cells of your entire body combined, the large intestine. Right. When bacteria gets together in that crowded state, they are gonna form a biofilm that is a physiologic or good biofilm. When you expose that much bacteria to the elements of our modern world. So that is pesticides, preservatives, processed food, processed sugars, antibiotics, you know, xenobiotics, like xenoestrogens, like all of the toxins, we end up killing off the good guys, right? We end up killing off our friends. This is what happens when you, like, hyper sterilize your house with bleach. Like, you’ve killed off all of the good guys, and everything that’s left is resistant to the antibiotics that you’re giving it regularly. When you have, now you have this crowded community of bad guys.
Dr. Gurevich [00:08:35]: And so they’re going to build walls that are stronger, they’re going to build walls that are bigger. And so it’s going to make it harder for your natural immune system to, or your, you know, the body. The GI especially has a symbiotic relationship between the bacteria and the immune system. And if you wipe out the good guys, the guys that are left are making your environment just a bad neighborhood.
Karyn [00:08:57]: Yeah, yeah. And from what I’ve read, they love a moist environment and a solid surface. And so your GI tract, right, that would be a good place for them to build up residence.
Dr. Gurevich [00:09:11]: Your vagina.
Karyn [00:09:12]: Yeah. Another place.
Dr. Gurevich [00:09:13]: Your mouth. What else that is. Absolutely. So the fluid is really important because the fluid acts as kind of river systems through their, through their city communities. Right. So the river will flow through, and that’s how they do their detoxification, or that’s how they process their metabolites, is the water has to flow through. You know, in nature, we see biofilms all the time. Like in the river, a rock that’s slippery.
Dr. Gurevich [00:09:35]: That’s slippery. That’s the biofilm. Or, you know, when you’re. When you have old copper pipes and they kind of get rusted out, right? That rust is a biofilm, right? That all of that, that gunk that builds up, that’s a pathologic biofilm, right? Like on the rock, it’s a little bit more of a physiologic biofilm, but it’s happening all the time. And as you change the microbiome, you change how the bacteria react and the virulence of the biofilm, for lack of a better word.
Karyn [00:10:03]: Yeah. Yeah. So we know that Crohn’s disease, ulcerative colitis, these are chronic conditions. Would having this diagnosis be enough to say this is something that I should be concerned about? Or is it more like I have a co infection, like I have sibo, I have candida? And so that’s when I should start to become concerned. What is the chronic issue that should cause alarm bells to go off for us?
Dr. Gurevich [00:10:33]: So the key word in that whole question is chronic. If you have a chronic condition, you do want to assume there’s at least a little bit of a biofilm component. And the trick. So the data on ulcerative colitis and biofilms is exceptionally clear. We know that there’s a huge link with ulcerative colitis and microbiome disturbances, significantly more clear than there is with Crohn’s. And we know that a lot of UC patients have a microbiome component to them. With Crohn’s, the data is not as clear, but I think that we can extrapolate to assume that there is also a biofilm component for those patients as well. I think with Crohn’s patients, you know, it’s not as easy to get to, because usually the disease is higher up, so you can’t take as much samples or data.
Dr. Gurevich [00:11:16]: And it’s also, we’re not. Our technology is just getting started on being able to sequence the microbiome with a small intestine. The sequencing the microbiome of the large intestine is really easy. You poop in a cup, you got your large bowel, but you don’t have your small bowel there.
Karyn [00:11:29]: I was going to ask you that because have you noticed that a lot of IBD research talks about UC instead of Crohn’s. That has to be the reason why.
Dr. Gurevich [00:11:37]: It’S so much easier to study. It’s so much easier to study.
Karyn [00:11:39]: But you think that that’s evolving?
Dr. Gurevich [00:11:42]: I think that there’s a lot of new groups that are really trying to figure out how to sequence the microbiome in the small intestine. It is. I do not envy them. It is not easy to do because you have to, you know, basically, you have to have two scopes in there. If you’re really trying to get a good sample, you have to have a scope within a scope. And then that second scope is what comes in, takes the sample, pulls it out. But the first scope protects you from picking up any other flora. You know, if you’re doing a upper gi from the esophagus, from the mouth, if you’re doing a lower gi from the small intestine, it is not an easy thing to do.
Karyn [00:12:14]: Yeah, yeah. But hopefully we’re getting there.
Dr. Gurevich [00:12:17]: I mean, I believe in technology.
Karyn [00:12:19]: Yeah, yeah, yeah. Okay, so let’s say you feel like, you know, you’ve been. You’re one of those people. You’re going from doctor to doctor. Things are not getting better. That word chronic is really resonating with you. You’re listening, and you’re saying, yes, me. Me.
Karyn [00:12:32]: This sounds like me. Can you go to your doctor, your traditional doctor, and say, hey, doc, I feel like I have biofilms. What do I do about it? And here’s why I’m asking you this question, because I had never heard about biofilms until my son had chronic Lyme disease. And that was back in about 2015. And luckily we found a Lyme literate doctor, integrative medicine, you know, a whole functional approach. She was brilliant, and she was really helping him. She was treating his biofilms. So I’m so excited about this.
Karyn [00:13:05]: I take this information to his pediatrician, who literally laughs me out of the office, calls me an irresponsible parent, and says that if I really wanted to help my son, I would take him to somebody who really knew what they were doing. Not a quack, as he called this doctor. That’s 2015. So if I think that this is an issue for me, if somebody listening thinks that this is an issue, can they now, have we advanced that far? Can they take this information to their doctor and say, hey, doc, can you test me for this? What’s going on with this? Can they use the word biofilm, or is it still just an unknown in the traditional doctor’s office.
Dr. Gurevich [00:13:39]: So part of the problem is that the research world is really ahead of the medical world, and it takes a very long time for the medical community to change. So I can remember I was doing my training in naturopathic medical school in, you know, the early two thousands, and I got really excited about probiotics. I was like, probiotics? They’re amazing. And everybody was like, probiotics? It’s so boring. Like, eat yogurt, probiotics. You know what I mean? And now, ten years later, 15 years later, probably the microbiome is like the biggest thing in the whole world, you know what I mean? And so, do I think it’s coming? Yes. Do I think it’s there? No, I think the science is really clear on it, and I think if you do a literature search in Pubmed and you look for biofilms, hundreds of thousands of articles, do I think medicine’s there? No, I think it’s going to catch up, you know, I think it’s going to catch up in, like, ten years. So I think you really.
Dr. Gurevich [00:14:30]: I mean, I don’t even think alternative medicine is there, you know, like, that’s interesting. So I. You know what I think about my practice? I’ve been treating patients for 17 years now, and there are, like, these pivotal moments in my practice where I’m like, oh, I was missing this whole group of patients. Like, that happened with Sibo, right? That also happened with me with biofilms. But I only learned about biofilms, like, five years ago, maybe doctor Paul Anderson was the one who really started doing the research on it and put it on the map, and I had, like, Lyme doctors knew about it, because Lyme was so complicated, and it’s the great mimicker, and it destroys everything. And so when I started looking at biofilms, the first thing that I did was talk to my Lyme literate doc friends and being like, what do you use? What do you. What are the herbs you’re using? What are the agents you’re using? But, like, I don’t even think it’s in alternative medicine yet, unless you’re in the Lyme community. I think it’s coming.
Dr. Gurevich [00:15:22]: I think it’s dripping in. I think there’s a lot of interest, but I don’t think it’s not there yet.
Karyn [00:15:29]: Yeah, yeah. So, yeah, so it’s not going to cut it. You’re not going to go to your doctor, and they’re not going to say, yes, this is what you do. I know it. Even though the research is there, which is so frustrating. But that is how it happens. They say it usually takes about 20 years for the research to catch up, but I feel like, if I remember correctly, that the biofilm research has actually been in, you know, circulation for. Since the eighties, maybe.
Dr. Gurevich [00:15:53]: So in 1982, there were three papers on humans that had the word biofilm in it. If you look currently, I think I just looked in, like, the end of 2023, and there was something like 8000 papers being published every single year on biofilms. It is an upward trajectory. We are aware of it, and you will see it in medicine. Like, we study a lot of biofilms with surgical wounds that won’t heal. Like, we’re starting to see it there. I think that actually, the group that’s doing the most research on biofilms is the Department of Defense, because they’re starting to understand, seriously, because they’re starting to understand, they have a lot of chronic infections in that population, and they’re starting to understand that it is a biofilm.
Karyn [00:16:37]: Issue with wound healing, with prosthetics, things like that. Oh, wow. So they’re the ones really advancing this.
Dr. Gurevich [00:16:44]: Research at the moment. Yes.
Karyn [00:16:46]: That’s really good to know.
Dr. Gurevich [00:16:47]: Yeah.
Karyn [00:16:48]: Interesting.
Dr. Gurevich [00:16:48]: I mean, and then the other thing you need to. So one of the things we didn’t talk about is how it happens. Like, how does, how do biofilm formations happen? There is this function called quorum sensing, which is incredibly interesting. So what happens is you have, like, a hard area that’s surrounded by fluid and liquid, and bacteria will just kind of, like, hang out and propagate in that area. And when that bacteria gets to the area, it sends out this. It’s called an autoinducer molecule. It’s almost like a human. It’s like a conversation piece.
Dr. Gurevich [00:17:17]: So let me back up even more. Bacteria, single celled organisms, there’s very few little ports where hormones can come in, but there’s two ports that are on every bacterial species. One is this auto inducer molecule that it’s a receptor for, an auto inducer molecule for other bacteria of its similar species. Right? So that’s like, people in China all speak Chinese, people in Spain all speak Spanish. Then there is this other molecule that every bacteria has that is this universal auto inducer language. Right? So it’s a hormone that every single bacteria releases that every other bacteria can understand. All species speak math. You know what I mean? It’s kind of like that.
Karyn [00:18:00]: Isn’t that fascinating?
Dr. Gurevich [00:18:01]: It’s fascinating, and I don’t think. I think I’m not using the right word. I think hormone is actually not the right word I should be using. I think autoinducer molecule would be more appropriate.
Karyn [00:18:09]: Okay.
Dr. Gurevich [00:18:09]: But, like, I think of it because it’s, like, out in the air and, okay, so a bunch of bacteria come together, and when there’s enough of them and there’s enough of those autoinducer molecules that are floating around, all of a sudden, as a community, they make a decision build. Right. And so then they come together and they build that decision making. That’s called quorum sensing. Right. Quorum sensing is the ability for every bacteria to speak the language of every other bacteria of its type. And so what’s happening right now is we are trying to make drugs that interfere with quorum sensing, which I love the theory behind that. I worry about it because that’s a universal language for all bacteria, and we know that bacteria is the foundation of humanity.
Dr. Gurevich [00:18:53]: I mean.
Karyn [00:18:53]: Oh, right. So it could have positive implications for breaking down biofilms, but negative implications for, well, just bacteria in general. What are they going to do when they can’t communicate with this universal language? That is a little bit concerning, and.
Dr. Gurevich [00:19:08]: So it’s not there. Quorum sensing is both universal language and individual for the bacteria. The question is, can they come up with a targeted enough drug that blocks some of the quorum sensing for these particular bad guys, but doesn’t have downriver effects on everything else?
Karyn [00:19:23]: Yeah, yeah, yeah, yeah.
Dr. Gurevich [00:19:24]: It’s complicated.
Karyn [00:19:26]: It really is complicated. It’ll be interesting to see if they can do that, because what will happen.
Dr. Gurevich [00:19:31]: Is when there’s a drug out there that can do that, everybody’s going to be talking about biofilms.
Karyn [00:19:36]: Yeah, exactly. Oh, you know it. You know it. Because that’s where the money is, right? That you, you know, pharmaceutical research up here, anything natural that’s less expensive down here, like we’re going to get ozone therapy. That’s one of those.
Dr. Gurevich [00:19:49]: Yeah.
Karyn [00:19:50]: Okay. So I just want to make sure that everyone is really clear on this so we know kind of what’s going on in the body, how it’s proliferating, how they’re communicating. But I know you mentioned the word chronic, like, what should I be looking for in my body? What should we be looking for? To say, you know, I really should think about this for myself. Besides the word chronic, what should we be looking for?
Dr. Gurevich [00:20:12]: I honestly. Chronic otitis medium, chronic bacterial vaginosis, chronic candida, chronic gastritis, chronic ib’s, sibo, the word that we really are, it’s not, it takes a while to build those really strong walls to change how the bacteria builds biofilms. Right. And so really, if it’s been happening forever, and you’ve tried every treatment, if you have taken a lot of antibiotics to try to treat everything, then that’s when we get into trouble.
Karyn [00:20:43]: Gotcha. Okay. Yeah. So that’s how, you know, if these things are happening, you’re not getting any better. This is where we really need to start thinking that a biofilm issue, and.
Dr. Gurevich [00:20:54]: I’m never going to say it’s everything, you know, like, I think that the biofilm issue allows me to, you know, bring in and help this whole other group of patients that I just was not helping before. So I think it’s a piece of the puzzle. I am, you know, I’ve been at this too long to think that it’s the whole piece of the puzzle. But I do think that if you’re thinking about it and you’re treating it, other things become easier to treat most of the time.
Karyn [00:21:18]: Yeah. Yeah. So typically with a patient, it’s not the first thing that you go to. You’ll try a bunch of things, and then if things aren’t getting better, you’ll think, ah, maybe we should start looking in this direction.
Dr. Gurevich [00:21:28]: Or they come to me, you know, it takes a while to get in with me. So they come to me and they’ve seen, like, five other doctors, you know, four other functional medicine naturopaths. They’ve done all of the things. They have a long history of being on antibiotics or lots of pharmaceuticals. They live a lifestyle, I think, you know, we live a very antibacterial lifestyle.
Karyn [00:21:46]: Yeah.
Dr. Gurevich [00:21:47]: And that, I think, leads to disease. You know, I think the pendulum starting to swing on that. We’re starting to understand that all of that hyper sanitation that we’ve been, you know, obsessed with is causing more harm than good. But then I’m gonna be like, okay, we should, we should think about biofilms. And then the other thing that I’m gonna think about is there, I do run stool tests because, you know, I’m GI focused. That’s kind of exclusively what I do. I do run stool tests to see what’s in there. And I.
Dr. Gurevich [00:22:13]: There’s just certain bad guys that I know I have to go after.
Karyn [00:22:16]: Yeah, I want to get into that because that gets into testing. So if you suspect this and you’re doing testing, is it a stool test that you always look at? Is it the clinical picture? What? What? Yeah. What is your method of testing for this?
Dr. Gurevich [00:22:31]: Both. So remember, there is no great way for me a clinician to work up the microbiome of the small intestine. Right. So then I’m looking for some chronicity there. If I’m doing all the treatments, I’ve done the testing, and they’re not responding to treatments or testing to the treatments that I’m doing, even though it matches the testing, I’m like, okay, either I’m treating the wrong thing, or I’m not treating it as precisely as I want to be as I need to. Right. So then I’ll think about biofilms there. If I’m looking at a large bowel patient, right, then I’ll do a microbiome workup.
Dr. Gurevich [00:22:59]: And if I see a couple of key bad guys, I’m always going to go after biofilms. If I don’t see those key bad guys, but the symptom picture also fits, and I’m not getting anywhere. Then I’ll also go after biofilms and those I’m always looking for pseudomonas. We have a lot of research in pseudomonas, especially for surgical wounds. And so I’m always going to go after, if there’s an abundance of pseudomonas, I’m going to try to treat it. Klebsiella is another known biofilm creator. Provotella is another one. Proteus is another one.
Dr. Gurevich [00:23:29]: So I’m kind of looking at the species that are coming back in the large intestine workup.
Karyn [00:23:33]: Yeah. And those are bacteria. But we’re not just talking about bacteria here. Right. It could be a fungus, like a parasite, could be other things, too. Correct.
Dr. Gurevich [00:23:42]: So fungi, I are very difficult. They’re more difficult to treat. You know, funguses are slow. They’re everywhere. Candida albicans, in particular, is known to make a fungal biofilm. And the fungal biofilm, the bacteria biofilm, they do kind of interact and do the same thing. So, yeah, that’s kind of what I’m.
Karyn [00:24:06]: So you’re looking at all of those things?
Dr. Gurevich [00:24:07]: Yeah.
Karyn [00:24:08]: In a stool test, not a blood test, just to be clear.
Dr. Gurevich [00:24:12]: Yep. Not. So.
Karyn [00:24:14]: I mean, you’ll look at that in terms of global picture, but when you’re looking for this particular bacteria, you’re looking at their stool, correct?
Dr. Gurevich [00:24:22]: Yes, yep, yep, yep. Correct.
Karyn [00:24:23]: Just want to make sure. Okay, now let’s talk about treatment. And I know this is complicated. There’s a lot to it. And so I really want people to work with a. And I think we should coin this, if it’s not already a phrase. It should be biofilm. Literate doctor.
Karyn [00:24:39]: Just like Lyme literate doctor. Biofilm literate doctors. So you’re working. I really feel like you should work with a biofilm literate doctor, but just at a high level. Can you talk us through what are some of the hallmarks of treatment? What is working to break these down?
Dr. Gurevich [00:24:56]: That is tricky. That is tricky because, you know, so, I mean, let’s go back to Lyme disease. Like, Lyme docs have been treating biofilms. They’ve known about biofilms for like, a decade. They are, like, far ahead, far above, and advanced over the rest of us. Right. And what they were using back then is they used some chelator agents, like DMSA, dmps, EDTA. They used a lot of enzymes, and enzymes, I think, do have very good data behind them for breaking down biofilms.
Dr. Gurevich [00:25:26]: Paul Anderson came on the scene, and he coined what he calls his bistio complex, which is probably what I’m most likely to use, which is a mixture of a chelator, DMSA, or dmps, depending on what your compounding pharmacy has. He also matches it with alpha lipoic acid. Right. When the bism. And then he adds in bismuth, some kind of bismuth species. So pepto Bismol, that’s bismuth subsalicate. Right? I’m using bismuth sub nitrate, because that’s what my compounding pharmacy can, hat can get. I think the best data that the v that the VA is studying is bismuth citrate, maybe.
Dr. Gurevich [00:26:02]: Yeah. So the VA is studying a different.
Karyn [00:26:04]: But that just means that different types of business are working, not just one. It’s just about what you can get.
Dr. Gurevich [00:26:09]: Right.
Karyn [00:26:10]: Okay.
Dr. Gurevich [00:26:10]: And so, basically, when you combine the bismuth with a chelator and the alpha lipoic acid, they form this compound called a bis thiol complex. This bisthiol complex makes bismuth slightly safer. Bismuth is a really interesting substance because it goes back to, I mean, in chinese medicine, we talk about bismuth. In the classic ayurvedic text, they talk about bismuth. It’s a mineral. It’s everywhere. You know what I mean? It’s a very, that’s, that’s what pepto bismol is made out of. Um, and so we have a long history of using bismuth, and in short durations, it’s very, very safe, and in medium length durations, it’s probably safe.
Dr. Gurevich [00:26:47]: And in the long term, it’s a little bit more toxic. Usually, all the toxicity that comes with bismuth, generally, if you discontinue it, it will get reversed, but it is definitely not. You don’t have free rein on it like you do with, like, magnesium or vitamin c. Right.
Karyn [00:27:00]: Yeah. So it’s not something you’re using long term.
Dr. Gurevich [00:27:02]: Right. But if you, if you put in this combination of this bis thiol complex, then it adds a little bit of safety to it, and you can use it for longer because the bismuth is larger, and so it’s less likely to get out of the GI tract.
Karyn [00:27:17]: Okay, interesting. Like, through the, like, through the mucosal layer, like, like into the bloodstream.
Dr. Gurevich [00:27:24]: Into the bloodstream, which is what you’re worried about. Yep.
Karyn [00:27:26]: So that’s the main component of what you’re using to treat.
Dr. Gurevich [00:27:29]: That’s one of the big things I do feel like for the GI, that one works really well. I also think enzymes are really helpful. And there is data that probiotics can act as an antibio film, or it can push your physiological by biofilms to regulate. And just as an aside, there’s absolutely, absolutely data that shows that if you have healthy physiologic biofilms, those actually act as protectors to actually shut down pathologic biofilms from growing. Right. So the better your microbiome is, the more robust and diverse your microbiome is in the GI, the more it’s actually to shut down the pathogenic biofilms.
Karyn [00:28:07]: Interesting, interesting. Gotcha. And what about what role do antimicrobial herbs play in treatment?
Dr. Gurevich [00:28:14]: So whenever I think about treating biofilms, I’m thinking about it in two levels. I think the reality is our antimicrobial treatments that we take orally are going to be great for planktonic bacteria, for those single celled organisms. That is also very true about antibiotics. When you have that urinary tract infection and you take that antibiotic, you’re getting rid of the planktonic bacteria biology.
Karyn [00:28:36]: Single cell.
Dr. Gurevich [00:28:37]: The single cell biofilms have different rules. Because of those walls. Antibiotics, both herbal and pharmaceutical, are a thousand times less likely to penetrate those walls to affect the bacteria that’s living in that planktonic state. The other thing about biofilms, I could literally just talk about the science of biofilms for like a month. Other thing that happens from biofilms is those plants. You know that bacteria very comfortably goes from single cell to multi cells, right? Planktonic to biofilm. When you give antibiotics for a planktonic bacteria and the planktonic bacteria has antibiotic resistance, right. It will go back to its biofilm community.
Dr. Gurevich [00:29:16]: It will then spread the information of its antibiotic resistance to not just its species, but to the whole community. Also in the biofilm state, bacteria is not turning over as often as it turns out. It turns over in the planktonic state. So all of that antibiotic resistance is then going to this brand new generation of bacteria to then spread to the rest of the body. And so it, like antibiotics, if you’re not breaking down the biofilm first, your treatments are not necessarily getting where they need to go.
Karyn [00:29:53]: Gotcha. Okay, so in terms of the antimicrobials, like, in terms of the herbals, not, not, not so effective.
Dr. Gurevich [00:30:02]: Well, it’s more. Step one, break down the biofilm. Break down some of those, take down some of those walls. Step two, use your agents antibiotic, either herbal or pharmaceutical, to then change the microbiome. Step three, make sure you regrow a healthy, diverse microbiome.
Karyn [00:30:20]: Okay. So it’s about getting, you know, the first step, using the bismuth complex first before you get to, you know, it’s basically, you have to do these things in order in order for them to work. Now, are you worried about antibiotic resistance with the herbals or the antibiotic that you’re using?
Dr. Gurevich [00:30:37]: Not if we’re using whole herbs. You know, humans evolved, you know, so biofilms are about a trillion years old, and. Sorry, I should back up. Bacteria is a trillion years old. Humans in their natural state, about 200,000 years old. Right. We’ve been in this human form for 200,000 years. We have been using herbs for 200,000 years.
Dr. Gurevich [00:31:00]: Right. Plant medicine is all we had. Also, plants to eat is all we had. And so I’m not worried about herbs because they have so many active constituents. And, you know, we don’t have a quote unquote clinical trial on them, but we’ve 200,000 years, like, that’s not that short of a trial to see safety and efficacy.
Karyn [00:31:19]: Is there anybody that’s just top of mind right now that you’re thinking of so that people could really just relate to what it looks like to be treated for this? What, you know, any case studies you could share with us?
Dr. Gurevich [00:31:30]: Well, I am always a lot more cautious with IVD people just because I feel like, you know, like, I think of it like a seesaw or teeter totter, and you can definitely do something that just, you know, spikes them right into a flare. Right. So I think that when I’m looking at going after biofilms with patients, I am not necessarily going to use the bismuth complex. You want to talk about ozone? Right? Can I talk about ozone.
Karyn [00:31:56]: Yeah, let’s do it. Let’s talk about ozone.
Dr. Gurevich [00:31:59]: Because ozone is one of these treatments that I.
Karyn [00:32:01]: But remember, most people don’t even know what this is. So let’s just start at the beginning.
Dr. Gurevich [00:32:06]: Okay. So ozone. Ozone is a very, very unstable gas. The way that you make ozone in the medical setting is you take oxygen through an oxygen generator, right? And you through. So you take ox, medical grade oxygen through an oxygen tank and you run it through an ozone generator. That ozone generator basically runs electricity every, depending on, you know what, gamma, you set it to every x amount of seconds and that will break down that really staple bond of oxygen, a husband and wife, and it will reform into the form of ozone. A husband, a wife and a girlfriend. It’s very unstable.
Karyn [00:32:39]: I love the way you say that.
Dr. Gurevich [00:32:40]: It’s not going to last for very long. It’s very unstable. You, at about 30 minutes, all of that ozone is now oxygen again. Right. And about 30% of whatever we put. And so the way that it works is we like hook a bag onto this ozone generator and that bag will fill with ozone. 30% of it will be ozone. The rest of it will be oxygen.
Dr. Gurevich [00:32:59]: And then what I do is I take that very, very unstable gas and I have the patients go right into my bathroom in my clinic and administer themselves rectally. That ozone is doing three things at the same time. One, it’s actually pro inflammatory for the first 6 hours. So that third electron will go into the GI and it will kind of creepy claw all over and it will find any cell that’s inflamed or irritated. Right.
Karyn [00:33:30]: And it’s getting way up there, correct?
Dr. Gurevich [00:33:31]: Oh, depending on how much you’re putting in there. It is getting way up there.
Karyn [00:33:34]: Yeah, yeah, yeah.
Dr. Gurevich [00:33:36]: So it’ll find any cell that’s inflamed or irritated and it actually will irritate it more. That’s really important because what it, what happens is now the body can see how damaged that cell is and it just kicks it off. Right. So extrusion is what it’s called. It literally just kicks off that inflamed cell. But then that, that electron, that third ozone, you know, I don’t know if you remember, but in high school we learned about the electron transport chain or the Krebs cycle. That is flu fueled by an o one, a single oxygen unit. Right.
Dr. Gurevich [00:34:04]: So that ozone, that single oxygen will then go into the mitochondria and like hyper speed up the prediction, the not prediction, the production of new cells. Right. So it’s gonna extrude, and then it’s gonna replace very quickly with healthy cells. With healthy cells, right.
Karyn [00:34:22]: Yeah.
Dr. Gurevich [00:34:23]: And then the other thing that that single electron is going to do is it’s going to act as an antimicrobial. Ozone is one of the antimicrobial, most antimicrobial species we have, and it acts as an antimicrobial. And anything that is anaerobic, it will end up dealing with, while also dealing with. So when you’re changing that environment, you’re also kind of penetrating that biofilm and breaking it down. So one of the ways that I think about treating inflammatory bowel disease patients is, you know, I’m as a clinician and as a natural medicine clinician, I don’t have lots of, like, I don’t have the comfort of these huge clinical trials to say, if I give 50,000 people this agent, they’re going to react, or 80% of them, or 40% of them are going to react in this way. So what I like to do is I like to be as scientific as I possibly can for my ulcer of colitis patients. A calprotectin is a very, very useful marker that tells me how many white blood cells are in the GI tract. Right.
Dr. Gurevich [00:35:20]: So before I start, I’ll get a calprotectin, and then I’ll have them do ozone, you know, a couple of times a week, a few times a week, every other day, daily, depending on what’s happening. And then I always have them take a week off from ozone. The reason for that is because it’s pro inflammatory before it’s anti inflammatory. And I have seen those numbers be falsely elevated when I test too soon. So I’ll have them take a week off, and then we’ll rerun that calprotectin. Is this treatment working? Is the amount of white blood cells that are hanging out in their intestine because they have inflammation going down? If it is, then I’m going to say, let’s keep going. I want to get you into a stable remission. If it’s not, then I have to think about, am I not being aggressive enough, or do I need to change my treatments because ozone is not going to be one of the things that helps them.
Karyn [00:36:06]: Yeah, yeah. So you’re using. You’re using various things. I mean, first of all, ozone is working on multiple levels because it’s working on inflammation. It’s turning over cells. So cell regeneration, it can break down biofilms. So what you’re saying is it has a wide application for a number of issues that people with Crohn’s and colitis are dealing with. And so maybe in a case you might use ozone over, like the bismuth complex.
Dr. Gurevich [00:36:35]: I definitely feel like it’s safer to start with ozone over bismuth. It just, you know, so the side effects that come with ozone with rectal inseparlation of ozone is diarrhea, cramping and gas. Right. So the large intestine is supposed to squeeze and go down. And I am taking, depending on where their diseases and how severe their diseases, I am having them put in somewhere from 200 to 750 ccs of gas in their rectum. That’s going to be a lot of stretching, which means that most likely they’re going to have an urgent bowel movement, they might have some cramping, they’re going to feel bloated, they’re going to feel distended throughout the night, and by the next day, things are kind of going to come out and they will feel better. But I think it’s, I’ve done it.
Karyn [00:37:15]: I can attest to it. It does a little uncomfortable, but then, yeah, you feel tons better.
Dr. Gurevich [00:37:20]: And I’ve seen it stop bleeding. I’ve seen it get out of also infectious gastroenteritis. It’s very effective because of that antimicrobial, microbial aspect of it. And so that is where I’m generally going to start with an IBD patient, especially if they’re local there. Yeah, let’s say it doesn’t work. Let’s say I can’t get them out of this flare that they’re in, then I’m going to start thinking about, you know, layering in other tools that I have, and biofilm treatment is definitely one of those other tools.
Karyn [00:37:49]: Gotcha. Gotcha. Now, let’s talk about FMT, just with a very specific question about it. So fecal microbiota transplant. So basically what they’re doing is they’re inserting healthy bacteria into the GI tract. So then it then proliferates more healthy bacteria. And so is this something, I feel like you mentioned earlier, something about using probiotics with biofilm. So is this something that would also be something that would break down biofilms as well as help, you know, repopulate the microbiome, help with inflammation, all of that? Is that something that would help with that?
Dr. Gurevich [00:38:30]: The teeter totter that I was, the seesaw that I was talking about, FMT for a lot of patients will absolutely switch them into a physiologic state. Absolutely. But if you’re in the US, FMT is almost impossible to get at this point. They’ve. The. You know, the FDA was basically like, we don’t like the idea of stool transplants, also. A stool transplant, basically, that is an organ transplant. You know what I mean? Like, we do consider the microviome an organ at this point.
Karyn [00:38:55]: Interesting.
Dr. Gurevich [00:38:55]: And so the FDA was, like, the first drug company that can make us a drug that can get us very clean, very safe stool. We’re gonna shut down FMT because we don’t know what kind of infections are gonna spread. This is the same story about, like, hepatitis with blood transfusions and HIV with blood transfusions. We don’t know what we’re getting. We don’t even know to look for what we. You know, we only know what we know. And so in the US, it is currently very difficult to get FMT. It is available outside of the country, and there are still stool banks that are running.
Dr. Gurevich [00:39:24]: But in the US, it’s more difficult to get an FMT transplant unless you have a known donor. If you have a known donor, it’s very. It’s vital that you screen that donor to death. And you work with a doctor who understands how to screen that donor to death, because we don’t know what you’re going to get exposed to until it’s too late.
Karyn [00:39:43]: Okay. Which brings me to this recent advancement in FMT therapy, which is an oral. Sterile. Basically, it’s poop. Right? Sterile poop from this company called Thana. So I recently started taking this. Is this something that you are using a lot in your practice, and what are you seeing? You know, so I. Everybody, I hope you.
Karyn [00:40:07]: I want to say this one more time. So this is like FMT, but it’s oral. So you’re taking it. You know, it’s a capsule that you just take by mouth. This is sterile poop. That is working pretty much like the components of FMT, right?
Dr. Gurevich [00:40:21]: Okay. So, you know, when I’m using Fena, Thena is made. I do know both of the owners, the company, they are very, very smart naturopaths. They. So it’s very. It’s expensive, right? It’s not expensive as FMT. FMT is a thousand. This is in the hundreds.
Karyn [00:40:35]: Yeah, yeah.
Dr. Gurevich [00:40:37]: But. So I gave. I was at a board meeting with one of the owners or one of the founders of the company, and she gave us all a free bottle. And I was like, oh, I don’t need an organ transplant. I’m all set. And then I. For some reason, I went out to dinner and she, like, convinced me, so I started taking it. It was the craziest thing, so I started taking it.
Dr. Gurevich [00:40:55]: And, you know, anybody who listens to the turn nerds knows all three of us suffer from constipation. Like, we are go getter. Like, the three of us never stop moving, you know, like, there’s not no time. And I was like, okay, I think Theta’s gonna really fix my bowel movements. And it didn’t. But what it did fix, which I did not see coming, was my sleep. I. When I started taking Theena, I was at first taking it at bedtime.
Dr. Gurevich [00:41:19]: When I started taking Theena, I started. I did two things. I did, like, the Huberman lifestyle stuff, like the cold showers and exposing my. My eyes to sunlight and. And, like, moving right in the morning. And then I took Dana in my sleep. I was sleeping better than before I had kids. I was sleeping through the night.
Dr. Gurevich [00:41:34]: I was having crazy dreams. I was so. Such a good sleep. And then I ran out of that.
Karyn [00:41:39]: That doesn’t tell you the gut brain connection is real, right?
Dr. Gurevich [00:41:42]: And then I ran out of Thana, but I kept on doing the Huberman stuff. And, you know, I’m in this huge transition. I’m opening up a new clinic, and my sleep got funny. And it probably had been, like, four months since I took Thena, and I was still doing the Huberman stuff, and I was like, oh, I bet it was the thana. And so what I do now is when I get through a period of where my stress overtakes my sleep, right. I’ll take, like, two weeks. I’ll pulse the thana, right. And it completely will reset my sleep cycle.
Dr. Gurevich [00:42:10]: It’s like, so now I’m using it with my really, really complicated insomnia patients to see if I can reset their sleep cycles, and it’s working for a lot of them. And so. So that is where I’m seeing it be very beneficial. I am also absolutely using it with my chronic GI people.
Karyn [00:42:27]: Like, you are?
Dr. Gurevich [00:42:28]: I am. And, you know, I’m generally like. I start by selling it as a sleep supplement, and then people are like, yeah, but my poops are, like, amazing, huh?
Karyn [00:42:38]: So for some people, it is fixing their poops. Is it more if you have loose stool? It’s bringing it back into formed, or is it working for constipated people, too?
Dr. Gurevich [00:42:47]: I’ve seen it work for both.
Karyn [00:42:48]: Both.
Dr. Gurevich [00:42:49]: I’ve seen it work for both. It is one of those layers that we have in our arsenal that is really interesting and has good efficacy.
Karyn [00:42:59]: Yeah. This is something I think. I mean, I had never heard of it. It’s very recently to me. So I think this is something most people haven’t heard of. So I will link it in the show notes so that people can look it up and do their own due diligence and see if it’s for them. But it is. This is not a probiotic.
Karyn [00:43:13]: This is a postbiotic. Correct.
Dr. Gurevich [00:43:14]: This is a postbiotic, and it is just basically sterilized stool. And I will also say, thana screens their donors to death like their stool don’t. So the way that the company started is Andrea Macbeth, who is one of the co founders, and her piper, her partner, were running a stool bank. They were treating exclusively c. Diff resistant patients who had failed standard treatment. And it became real clear that the FDA was going to shut it down the minute they could find a drug. And they were like, I wonder what would happen if we sterilize the poop. So they take human stool, and they run it through an autoclave.
Dr. Gurevich [00:43:51]: It’s 100% sterile. There is nothing that is in there at all. And they encapsulate that. The capsules are white. Like, they’re not even brown. You know what I mean?
Karyn [00:44:00]: The stuff inside is brown, though. And I know that because I had to start really small with it, because I can’t take a whole pill because I’m so sensitive. So I had to open it. And it’s brown. And it does smell a little like poop, I’m gonna be honest with you. Yes, it does.
Dr. Gurevich [00:44:15]: Because I’m like, when they’re closed, I’m like, I think it smells kind of like green tea.
Karyn [00:44:19]: Right? Like, you wouldn’t know. Yeah, but if you open it.
Dr. Gurevich [00:44:22]: Yeah.
Karyn [00:44:22]: And I even, I wondered to myself, because it’s so faint, that I had my son, I said, come smell this. He said, oh, yeah, that smells like poop.
Dr. Gurevich [00:44:30]: Oh, okay.
Karyn [00:44:31]: So interesting. You just turned off, but, like, you know, you can tell.
Dr. Gurevich [00:44:36]: I think you just turned off, like, probably 20% of your audience.
Karyn [00:44:40]: Oh, but it’s so good. It’s so good. Like, I’m loving it.
Dr. Gurevich [00:44:44]: I. Yeah. What are you, what are you noticing?
Karyn [00:44:46]: It has firmed up my stool.
Dr. Gurevich [00:44:48]: Wow, that is something to say.
Karyn [00:44:50]: Yeah. And that’s on just a small amount. I’m not even taking the whole thing because I have a particularly sensitive system, and I don’t need to take the full dose of anything. Plus, I’m thin, so, you know, so for me, I don’t usually need the full amount. So opening it up is, you know, taking less, and I’m still noticing that it’s helping.
Dr. Gurevich [00:45:07]: Wow.
Karyn [00:45:07]: That is the other thing I did notice. It’s interesting you mentioned sleep, because I’m having some kind of crazy dreams.
Dr. Gurevich [00:45:12]: Okay. Absolutely crazy. Crazy. Take it in the morning. Take it in the morning.
Karyn [00:45:17]: And I’m taking it right before I go to bed. So that.
Dr. Gurevich [00:45:19]: Take it in the morning.
Karyn [00:45:19]: I need to switch that.
Dr. Gurevich [00:45:20]: Yeah.
Karyn [00:45:21]: Interesting. Very interesting. Okay. I want to switch gears and ask you about something else, something that I noticed. I’ve been working with people who have IBD since 2010, and I mainly work with moms, women, and I noticed that their IBD shows up differently because I do have a few male clients I work with than men. I feel like it’s related to hormones, you know, like the start of your menstrual cycle, being pregnant after giving birth to the baby, menopause, these key hormonal fluctuations. Do you see in your practice, do you see IBD showing up different for women? And is it because of hormones? Like, what are you seeing there?
Dr. Gurevich [00:45:57]: Do you know about the astrobalone? Have you heard about this?
Karyn [00:45:59]: No.
Dr. Gurevich [00:46:01]: So we’ve discovered a bunch of different organs in the last ten years. One of them is the microbiome. We classify that as an organ. The other one within the microbiome is this part of the microbiome called the astrobulone. Right. The astrobulone is the type of that bacteria that comes in and out of bloom depending on where you are in your cycle and so your strobe loan. So this whole inter organ within your organ will change around puberty, around pregnancy, every month, depending on where you are in your cycle and around menopause. Men do not.
Dr. Gurevich [00:46:31]: Their. Their strobellone is much more static. I don’t actually even know if men have an astrobillon because I’m only talking about it in context of women. But it is important to know that that part, that organ is literally in flux. And so. Absolutely hormones can affect them. Absolutely. And, you know, one of the things that I’m always looking at for my patients is, like, is there a time of the month where you’re more triggered? Or, like, are you more likely to have a flare? Is it stress that flares you? Is it drugs that flare you? Is it your period that flares you? Like, what else happens? Because that zones me in to focus on the astrobalone.
Karyn [00:47:05]: Interesting. Interesting. Yeah. Wow. That’s fascinating. I need to do more research about that. Okay, so there’s so many things we talked about today that I know that people aren’t going to hear about from their typical GI biofilms. We talked about rectal ozone therapy.
Karyn [00:47:20]: We talked about fecal mycobriata transplant. We talked about this new post biotic that people are taking. If I’m, you know, I’m completely new and maybe I’m new, the people who are listening, they’re either new to IBD or they’re new to this idea that I want to move beyond medicine. Maybe I want to take medicine, but I want to do more. Or maybe I just want to get away from medicine completely. What would you say their first step? Like, let’s say they don’t really have access to a naturopath. What do you think their first steps should be? Something that’s going to move the needle. They’re going to see something right away.
Karyn [00:47:55]: Would it be the kind of things we talked about today, or is it let’s dial in on food and like, what should they do first?
Dr. Gurevich [00:48:01]: So the first thing I want to say about that is I personally don’t think that drugs are the bad guy. Right. You know, I think because of my nature of being a natural medicine provider, I see a lot of people who are convinced that the drugs are going to kill them. In my experience, I think the drugs absolutely have side effects, but I also think the drugs can be life saving. And I have seen people be able to, like, you know, I had a patient who, maybe she’s the one who introduced you to me also. She was like very involved in the online community and all the forums dealing with IBD. She was.
Karyn [00:48:31]: Oh, right, yeah, yeah.
Dr. Gurevich [00:48:32]: So she was so involved. And, you know, I got like so many referrals from her. And when she. When she came in to see me, she was about as close to a walking dead person as I had ever worked with. And we did a lot of work. You know, she had been resected. We did a lot of work on her microbiome. And I’ll still touch base with her.
Dr. Gurevich [00:48:50]: She usually touch base with me like once or twice a year, but she’s like not involved at all because her microbiome is stable. Right. So it’s important, like, in my world, the solution is you having quality of life, so you’re not on those forums. And sometimes that’s the drugs. I am not opposed to the drugs. I think that there are some drugs that are safer and some drugs that are more dangerous. I would like to avoid the ones that are more dangerous as much as I can. And if all that works for you is the drug, let’s do that.
Dr. Gurevich [00:49:17]: However, I think both of us know sometimes the drugs aren’t enough. Like, they take care of a small piece of it, but not everything in it, you know? Like, the drugs are not always the solution, and so if you need extra help, you’re always. The diet is the place to start, always. You know what I mean? Like, they’re food and, you know, start, like, real simple things. I was just. Yesterday, I actually had a patient come in, a new patient came in with a new diagnosis of inflammatory bowel disease, and we were talking about his diet, and his diet was chock full of processed food preservatives, food dyes, and gums. Right.
Karyn [00:49:54]: You know where to start?
Dr. Gurevich [00:49:55]: Yeah, I just pulled a study on it that was published in 2022, I think, in the Journal of Microbiology, that looked at what food dyes, gums, and preservatives do to your microbiome as one of the key agents that cause inflammatory bowel disease. That’s where I would start. Get rid of the ultra processed food, try to take the gums out of your diet, because we know that irritates your lumen, your gi lumen, and then, you know, make sure you’re eating a diet that’s pretty diverse and not processed. That’s where I would start there.
Karyn [00:50:25]: Yeah, yeah. Yep. I like it. And then if you can get some sunlight, if you could get some movement, exercise, that’d be great, too.
Dr. Gurevich [00:50:32]: You can decrease alcohol.
Karyn [00:50:35]: Right, right, right. That is step one, which can. I love it. I love food because it can move the needle a lot. It may not fix everything, but it’s a quick win that you can just see right away. I really love that. Okay, so I don’t know if you’re gonna love this question, but I have to ask you, what. What is the future of IBD look like? What is on the horizon in terms of treatment? And do you see a cure in our future, in our near future?
Dr. Gurevich [00:51:02]: I don’t think the medical community likes to use the word cure. So I’m gonna say that I have, you know, intimate experience with the medical community not liking that I use the word cure. So do I think that where research is going is more biologics that you can administer orally? I think that that is, you know, a chronic pharmaceutical that can keep you in remission is kind of where everything’s going. So that’s conventional. That’s, like, where the money is. I also think that we are at the same time, moving the needle in this, like, whole health, expanding health span. You know, we have those two opposite things. Happening at the same time.
Dr. Gurevich [00:51:39]: And I put my money on, you know, what are the health span people doing? What are the longevity people doing? How do we. We have made our world toxic, and we’re starting to see the effects of that. And at this exact moment when it’s, like, the darkest, you know what I mean? We have this amazing light coming in to talk about just all the foundational things that we need to treat our bodies like humans. Right. That is happening right now. That is where I put my money. I will, you know, I’m also a huge believer in the human body, and, you know, being able to live a life where you are not polluting your body, and I think that’s what brings health. And so that’s what I would be paying attention to if I was, you know, new to this diagnosis.
Karyn [00:52:22]: Yeah. Yeah. That makes complete sense. What we talk about here oftentimes is really kind of deep and heavy. And so I like to end on a lighter note with a lightning round so that we can just find out a little bit more about you, but keep it really light. Is that okay with you?
Dr. Gurevich [00:52:37]: Yeah, I’m ready.
Karyn [00:52:38]: Okay, here we go. So what is your favorite go to? Gut friendly snack.
Dr. Gurevich [00:52:43]: Oh, kimchi.
Karyn [00:52:44]: Kimchi. Oh, you gotta get those fermented foods in. Yeah.
Dr. Gurevich [00:52:48]: Kimchi with nutritional yeast and, like, some mushroom salt. It’s very good.
Karyn [00:52:51]: Yeah, love it. Okay. What is the number one supplement that you just cannot live without?
Dr. Gurevich [00:52:56]: Glutamine. For sure. Any small valcrones patient. Glutamine.
Karyn [00:52:59]: Glutamine. Okay. And being a doctor, going to a doctor, how do you advocate for yourself when you are the patient?
Dr. Gurevich [00:53:09]: That’s like the hardest. You know, I honestly think the goal when you’re in the doctor’s office, you are. This is not the person who knows everything. This is not doctor knows best. You are utilizing that practitioner to give you opinion. That’s very educated and well informed. That may or may not be the key to you. That is the whole point of your doctor’s day.
Dr. Gurevich [00:53:29]: This is a consultant that you’re bringing in that you may or may not utilize. There are treatments, yes.
Karyn [00:53:34]: You cannot emphasize that enough. It’s so huge. So many people go and think, oh, but my doctor said, they are your consultant. They’re working for you. Oh, yes.
Dr. Gurevich [00:53:44]: You can only know what they know. That’s it. Like, I only know what I know. I’m not having the pharmaceutical reps coming in and out of my office. Like, I’ve got my two. That for the drugs that I use, I’m having the nutritional people come into my office. They’re having the pharmaceutical people, they only know what they know, and the system is designed to keep them busy so they don’t, like, reach out and look for something that new or out of the box.
Karyn [00:54:05]: Right, right. Exactly. What is one thing that you do on a regular basis to help you connect with yourself? Like something self care wise?
Dr. Gurevich [00:54:13]: I’ve recently discovered orange theory.
Karyn [00:54:16]: What is that?
Dr. Gurevich [00:54:17]: Orange theory? It’s like.
Karyn [00:54:18]: I don’t know this. Tell me.
Dr. Gurevich [00:54:19]: Oh, my God, dude. They have. They have, like, hacked my psychology. It’s an exercise class, basically. It’s a mixture of cardio and weights, and it’s like, on a circuit. They kind of tell you what to do, but they blare, like fun music, and you’re, like, running and sweating and it’s. They have hacked my psychology.
Karyn [00:54:35]: Do you have to go in person for this or can you get a nap?
Dr. Gurevich [00:54:38]: I think you go in per. I don’t know. I only go in person. I’m not likely to show up unless I’m being.
Karyn [00:54:43]: Yeah.
Dr. Gurevich [00:54:43]: Like, holding me accountable. Yeah. I pay money. I’m gonna show up.
Karyn [00:54:46]: Yeah. Right. Okay. What’s one thing that we’re all getting wrong about gut health, in your opinion?
Dr. Gurevich [00:54:53]: I don’t think we’re focusing enough on fermented foods as we should be. And I think that one of the things that happens, especially in this community, that both you and I serve, is there is this, like, I want to limit. I want to limit. I’m on a limit. And then you’re on, like, the five foods, and none of them have nutritional value. I think what it comes down to is you need to, you know, get rid of the stuff that has the preservatives, the gums, the pesticides, and put in the fresh stuff so you can understand just how good whole nutrition makes you feel.
Karyn [00:55:20]: Yeah. Because it makes a big difference, right? Yeah, yeah, yeah. Okay. If somebody says to you, do you have a good book recommendation? You know, when someone says that to you, what’s the one book that you feel like you recommend more than any others? And it doesn’t have to be gut health. It doesn’t even have to be health related. It could be anything. Of course it is. Knowing you, Doctor Gurvich.
Dr. Gurevich [00:55:37]: So it’s actually called gut? It is. Her name is Alana something. I can’t remember. It is. And I listen to it. I didn’t read it. I listened to it.
Karyn [00:55:46]: Yeah. Yeah.
Dr. Gurevich [00:55:47]: First of all, she’s hysterical. Second of all, she builds and explains the Gi in these complicated, like, in these really simple ways for these complicated concepts, that actually puts a ton of humor in there. And it just like. It’s like. It reads like fiction, but it’s all about the function of the gi. It is, like, the best book ever. I love it.
Karyn [00:56:06]: Okay. Oh, I haven’t ever read it. I’m gonna go get it.
Dr. Gurevich [00:56:08]: You’re gonna love it.
Karyn [00:56:09]: What’s your favorite travel destination?
Dr. Gurevich [00:56:14]: I like to go visit my family.
Karyn [00:56:16]: Yeah, no, no, we’re, like, tropical overseas or anything. Just home for your family? Yeah, yeah, yeah, yeah, yeah. And coffee or tea. And how do you take it?
Dr. Gurevich [00:56:25]: Green tea. Coffee makes me crazy. Obviously, I have no limitation of energy. It gets a little bit too much for everybody if I get coffee, and I love. So I’ll buy loose leaf green tea, and then I’ll just refill it all day long until you get different a. You get caffeine, but also you get different layers of the antioxidants. And, you know, they say it’s anti carcinogenic, so it prevents cancer. We’ll see.
Dr. Gurevich [00:56:49]: It just gives me the perfect amount of caffeine, and it also tastes delicious.
Karyn [00:56:53]: Yeah, yeah, yeah. Love green tea. Okay, what’s your favorite way to unwind after a long day?
Dr. Gurevich [00:56:58]: Oh, hanging out with my kids, and then I like to cook.
Karyn [00:57:02]: You do? Yeah. Cooking with your kids. That would probably be perfect.
Dr. Gurevich [00:57:05]: It’s really. And, I mean, I tell everybody I don’t have any hobbies. It’s like naturopathic gastroenterology and cooking. That’s it.
Karyn [00:57:11]: Yeah, I love it. Okay, last question. So, the name of this podcast is the Cheeky podcast for moms with IBD. That’s my way of just having a little bit of fun with our illness, because I think you got to do that. So to me, being cheeky is being a little bit sassy, a little bit quirky, but a lot badass. So how are you cheeky in your life?
Dr. Gurevich [00:57:30]: I feel like what I do every day, just showing up and slightly fighting the system.
Karyn [00:57:37]: Yeah.
Dr. Gurevich [00:57:38]: Which I believe in, but I also think is bullshit. I think that is what I do on a regular basis.
Karyn [00:57:44]: Yes, yes.
Dr. Gurevich [00:57:45]: I mean, like, you know, for us, you know, anybody who’s in alternative medicine, we’re not, like, I don’t get paid. I mean, I have some gastros that I work pretty intimately with, and there’s a couple groups that refer to me, and I refer to them, but really, we are talking to, like, the direct people who want other options besides just the system. And that is, like, not the easiest a lot of times.
Karyn [00:58:10]: Yeah, yeah, yeah. Absolutely. I love it. Doctor Gurovich, thank you so much. I know we can find you on the Turd Nerds podcast, so everybody should go and download it, check it out. Where else can we find out about you?
Dr. Gurevich [00:58:22]: So I’m moving clinics. My new website is open Wellnesspdx, and that will be where my new practice is, hopefully for the rest of my life.
Karyn [00:58:31]: Yeah, you don’t want to make that move again.
Dr. Gurevich [00:58:33]: No. Ever.
Karyn [00:58:34]: Yeah, exactly. Doctor Ilana Gurevich, thank you so much. This has been such a wealth of amazing information. I know it’s going to mean so much to our listeners. So thank you for taking the time.
Dr. Gurevich [00:58:44]: I also just want to say thank you for getting this information out there. Like, we live in a world where really good at information is really accessible, coming from experts who know what they’re doing. And you putting out something like this actually helps people take ownership of their own health, and that, I think, is the first step of feeling better.
Karyn [00:59:01]: That is my goal, so. Yeah, absolutely. Thank you.
Dr. Gurevich [00:59:04]: Okay. Thank you, honey. Bye.
It’s me pressing pause on The Cheeky Podcast. Today I’m telling you why I’ve made this hard decision to put the show on pause for a little while, what’s coming up next that I’m excited about (that I hope you’ll be excited about), and my final words of wisdom.
After 35 + years with Crohn’s, it’s 13 Things I know for sure about healing your IBD in my heart and in my soul. This one is going to be a little emotional for me, fair warning.
I hope you’ll join me in support today so have to go through this one alone.
Three Things You’ll Learn in This Episode
🌿 3 reasons why now is the time to hit pause on the podcast
🌿Living in the uncomfortable reality of practicing what you preach
🌿 13 Things I know for sure about healing your IBD
One for the Road: The Best IBD Advice I Ever Gave You
This day has been a long time coming. It’s me pressing pause on The Cheeky Podcast. Today I’m telling you why I’ve made this hard decision to put the show on pause for a little while, what’s coming up next that I’m excited about (that I hope you’ll be excited about), and my final words of wisdom. After 35 + years with Crohn’s, it’s 13 Things I know for sure about IBD in my heart and in my soul. This one is going to be a little emotional for me, fair warning. I hope you’ll join me in support today so have to go through this one alone.
[MUSIC]
Hey, hey my loyal friend, my fellow IBD mama. It’s great to connect with you on this gorgeous day. And yep, you heard it right at the top of the show. The Cheeky Podcast for Moms with IBD is going on pause for a little while. This is a decision I didn’t make lightly, it’s a decision that frankly I’m not all that happy about, but sometimes in order to grow, we need to take a step back to take stock, to make changes so that we can move forward even stronger, even better than before. My hope is that by taking a break from the show, I can do just that.
You know I fancy myself Wonder Woman, able to do it all, lasso and invisible jet on hand, but lately I’ve felt like maybe at this time in my life I can’t do it all. I know I preach this to you all the time and it’s time that I listened to my own advice.
I don’t want to go out without an explanation though. And there isn’t just one explanation because life never happens in a bubble, there’s always multiple factors at play. And it’s this confluence of factors that has led me to make this decision from my head and also from my heart.
THERE’S 3 REASONS WHY:
#1- If you listened to the whole episode last week, the one where my hubby and I talk about being an IBD couple and what our life journey has been like, if you listened to the end (and I know it was a long one), you heard me open up about some health struggles I’ve been having lately. I’ve tried, since January of this year to do it all—keep up with my health, my job, my kids, helping to take care of my elderly dad… and because I wasn’t focused enough on all the balls in the air, I found that most of the time the ball that was dropping was my health.
You’ve heard me say it before and I’ll say it again, if you don’t have your health, you don’t have anything—your health is the most important thing in this world so it’s time to practice what I preach. It’s time to put my health first again. You also might remember me sharing that back in 2008, when I finally decided I was the one in charge of my health, I declared it the year of ME. One year focused on doing everything I could to make me as healthy as possible, inside and out. I’m about to do that again. Thankfully this time, I don’t think it will take a year, but I do need to put in some focus time on me and so that is what I am going to do.
#2- With the health challenges that have creeped up for me lately, it’s really inspired me to continue my health and nutrition education so I’m about to go back to school to get my Master’s Degree in Nutrition. First up, are classes like Anatomy and Physiology and Organic Chemistry—classes I really need to give my all to. So this break from the podcast will also allow me the opportunity to learn more about the nutritional approach to healing IBD and I can’t wait to share all the knowledge I gain with you.
#3- Lately there’s been this nagging feeling in me, that I’ve been playing too small when it comes to helping people with their Crohn’s and colitis. That there are so many more people out there that I want to share this empowering message with. So part of this break from the podcast, I’ll also be oiling the hinges of my message and how I serve you, with the intention of figuring out how to make an even bigger impact in the world of Crohn’s and colitis. I’m really excited about this last piece and I don’t exactly know what The Cheeky Podcast 2.0 will look like but I know it will have interviews with cutting edge IBD providers and I know I’ll be sharing more of your inspiring stories, and I know there will be a book in there as well. I want to shout IBD so loud that everyone in the universe hears us, takes freakin’ notice, and it moves them to finally get off their assess and develops a cure. That’s my goal for the future of IBD.
So with all of those life factors and goals in mind, spending some time focused on my health, going back to school, and thinking about how we can make a bigger IBD impact, I’m going to take some time to do just that with the goal of bringing The Cheeky Podcast back in a bigger and bolder way to support you on your gut healing journey.
DON’T WORRY, I’M NOT GOING ANYWHERE.
But of course, I don’t want to leave you hanging. I will never leave you hanging and I want you to keep moving forward on your personal healing journey. My passion and my mission in life is to serve those with IBD, and I’m not abandoning that mission. During this podcase hiatus, it might be a great time to go back and catch up on some of our past 100 episodes, all dedicated to livin’ your best IBD mom life. From crazy healing modalities you may never have heard of to eating for your own gut health needs, to IBD supplements, colonoscopies, interviews with experts and IBD gals, there’s too many topics for me to mention. It’s basically a A to Z of all thing C + C related and there’s lots of uncharted territory to discover. Go back and take a listen to some of the oldies but goodies on our play list. I’ll be sending out a list of the most popular, most commented on Cheeky Podcast Episodes to our Gut Love Community members so you can check out what you might have missed, so stay tuned for that.
THE GUT LOVE COMMUNITY IS WAITING FOR YOU.
And speaking of our free and fabulous Gut Love Community, the place to be for all things IBD healing and motherhood related, we’ll still be rockin’ over there during this podcast break and I’ll still be in touch with you in the community with how to’s, recipes, my take on the latest research studies, I’ve got some brand new hot off the press gut healing protocols to share, a couple of surprise challenges we’ll be taking on together in the community, and so much more. I’m super excited about that.
There’s never been a more important time to join the Gut Love Community if you haven’t already. Join us at karynhaley.com/community. It’s our free and fabulous community of IBD mamas all with the same goal of finding our way to health and happiness, while we raise our kids. If you are already with us in the GLC, hang tight, I’ll be in touch soon. If you haven’t join yet, here is your engraved invitation. Join us in the GLC to keep up with your gut healing while the podcast takes this much needed pause. Karynhaley.com/community
OK, my friend, that’s it in a gut shell. That’s the haps on why it’s time for me to take a pause on the podcast and for this episode today, this last episode for a while, I want to leave you with
13 Things I Know for Sure About IBD in My Heart and in My Soul.
Keep this list with you in your heart, save/bookmark it on your computer. It’s at karynhaley.com/101 Re-read it, re-listen to it every time you need a reminder of why you are working so hard to achieve your IBD goals. This is why. This is your motivation to keep going.
So, let’s end today right with my best advice. A culmination of what I’ve learned in 35 +years with Crohn’s. Here we go with 13 Things I Know for Sure About IBD in My Heart and in My Soul.
#1 I know that there is no one-size-fits-all diet for IBD, but there is a diet for you, and it’s not the diet for everyone. It’s the diet for you. It’s the Karyn diet. It’s in the Stephanie diet, it’s the Jessica diet, it’s the Giovanna diet. There is an eating plan that works best for your sensitive belly. Finding out what that food is takes time, but it is the best investment you’ll ever make.
#2 I know that your doctor matters. Keep doctor shopping until you find a doctor you connect with and can be open and honest with, a doctor who sees you as an equal on your healing journey. Your doctor can have a profound positive influence or they can suck you into a vortex you never get out of. Choose a doc who know about root cause medicine, not the one who wants to suppress your symptoms and your spirit.
#3 I know that it’s never selfish to carve out YOU time. It’s imperative for your health, your healing and your well-being. Mom guilt is powerful, but just remember how much love and energy and fun you can give your kids when you have filled your cup first. I give you permission, get rid of the mom guilt. It doesn’t serve you or your Crohn’s or colitis.
#4 I know that you should never lose your faith or you will lose your way. Believe in the power of you and in the power of healing. There is no greater strength than this. Keep telling yourself: this may be my now, but this is not my forever.
#5 I know that healing isn’t just about finding the right eating plan. If you ignore the stress in your life or your terrible chronic sleep patterns you have or other lifestyle factors like anxiety and depression, you will never get all the way to health. There will always be something standing in your way.
#6 I know that if you want healing that lasts, you need to believe in the power of your mind. The gut brain connection is real and it’s profound and it can have an impact in both positive and negative ways. To help your gut and brain communicate more effectively, stimulate your vagus nerve—that neural pathway between your gut and your brain. It’s one of the most important links in your body.
#7 I know that you can’t go through Crohn’s and colitis alone. Find your support and support doesn’t always mean family. Find your IBD tribe of mamas and be vulnerable and real with them. Let them help you when you are in need and help them when they are down. There’s no greater sisterhood than an IBD sisterhood.
#8 I know that we need to stop apologizing, whispering I have Crohn’s or I have colitis, stop feeling embarrassed because your disease takes you to the bathroom. Shout IBD from the rooftops. It’s the path to how we will eventually find a cure.
#9 I know that you can’t give IBD so much power in your life that dictates your mood. You are more than your physical body. You are more than your body.
#10 I know that eating out, going to friends’ houses, parties, and traveling does have your name on it. It may take a little bit more effort and you may need to curtail some of your activities, but never let IBD take away your life, your freedom, or the happiness you experience by being with others.
#11 I know that when it’s time to decide on a particular medication, a diet, lifestyle factors or supplements, and mindset approaches, the most important decision maker is you. You have intuition and wisdom greater than you know. Listen to your inner wisdom, it will always lead you in the right direction.
#12 I know that you absolutely, positively need to cultivate your wheel of wellness. All the healing modalities at your disposal, the ones that improve the quality of your life. Healing is never about one thing and no one is going to cultivate your wheel of wellness for you. It is up to you to figure out the doctor, the movement practice, the food, the spiritual journey, the therapy, mind-body medicine approach, the supplements etc, etc, etc… your wheel of wellness is just as unique as you are. Build it slowly and assess its strength often. When it’s built solid, your wheel of wellness will stay with you forever.
#13 Lastly, I know that you need to find something to be grateful for every day, even if all you can come up with in the beginning is “I’m grateful that the day is over.” Gratitude begets gratitude, begets gratitude, and gratitude is a healer.
FROM THE BOTTOM OF MY HEART, THANK YOU.
I am grateful for you dear one. You are the reason I do what I do. You are the reason I keep fighting for and educating and empowering because together we are the difference makers. No one cares more about eradicating Crohn’s and colitis than us. I’m grateful for you, that you have taken up this cause for your own body. Keep fighting for you, keep fighting for health. You will get there, this I know to be true.
Don’t forget, if you want to continue this IBD conversation while the podcast is on hold, take this time to re-listen or listen for the first time to some of the 100 episodes in our Cheeky Podcast feed and join us in the gut love community where you’ll be supported, heard, and embraced as I take the time to heal, to learn, and to reimagine what’s possible to serve you even better.
I say this every time I sign off from the podcast, but today it certainly has more meaning than ever before. Until we meet again, and I know we’ll meet again, I’m wishing you a cheeky and healthy gut healing journey.
If these walls could talk, what as story they would tell.
I bet your mate has been on quite a journey with your Crohn’s or colitis as well. We never experience IBD in a vacuum, or in a bubble. They are by our side, living IBD in their own way. What’s it like for them to live with a partner who as Crohn’s or colitis?
Today, on this very special 100th episode of The Cheeky Podcast, Bill and I are pulling back the curtain to let you in on our IBD story.
This is one to listen to with your partner.
Four Things You’ll Learn in This Episode
🌿 Why it’s so hard to be vulnerable and honest with your partner about how IBD impacts your life.
🌿Using your diagnosis to help your kids be as healthy as they can be (at least until they reach their teen years ; )
🌿 Couples Communication IBD style: The pitfalls we fall into and the communication strengths we gain from having a chronic illness.
🌿 Why stepping into your Crohn’s and colitis power is the must do step for lasting healing to take place.
Do you love condiments as much as me? Ketchup, BBQ sauce, mustard, salsa, and dips like guacamole and hummus?
You bet you do!
They add a little flava-flav to just about everything you eat. But when it comes to being able to enjoy condiments like these on your favorite foods, you run into two problems…
#1- The ingredients in traditional condiments wreak havoc on your gut (whether you know it or not).
And…
#2- Condiments like these, the ones you find at your local grocery store, are never on your gut healing diet. The ingredients are either full of sugar or chemicals (and often, both).
If you’re a condiment lover, hold on to your hat mama because this week on the podcast, I’m setting you up for condiment success.
I’m dishing out some seriously good news when it comes to these flavor makers. Condiments that turn your plain food from iffy to spiffy (yep, I said it) and at the same time, make your belly happy too!
We talk about:
The ingredients in 95% of all condiments that make your gut do a tailspin
Quick and simple recipes if you want to make your condiments at home (great for knowing exactly what’s in them)
How you know when you’re ready to start eating condiments like mayonnaise, ketchup, BBQ sauce (all the good stuff) when you’re on a gut healing diet
Why condiments are the key to getting your kids to eat healthy food
And so much more!
After this episode, you’ll have simple and delicious condiment recipes at your fingertips, knowledge about which store-bought condiments are gut healthy, and access to all the best condiment brands on the market. You go, condiment queen.
Episode at a Glance:
[07:00] The ingredients in 95% of all condiments that make your gut do a tailspin
[09:16] Why Mrs. Butterworth isn’t as friendly as she looks
[14:10]Quick and simple recipes if you want to make your condiments at home (great for knowing exactly what’s in them)
[15:00] Gut healthy, yet super tasty condiment ideas you can buy at the grocery store
[15:31] The absolute best condiment brands you can always trust
[16:18] How you know when you’re ready to start eating condiments like mayonnaise, ketchup, BBQ sauce (all the good stuff) when you’re on a gut healing diet
[19:15] Why condiments are the key to getting your kids to eat healthy food
[22:23] The benefits of the condiment caddy and what to put it in
[24:04] The best way to take this conversation to the next level and get your gut healing plan in place today
Do you love condiments as much as me? Ketchup, BBQ sauce, mustard, salsa… dips, aw dips, like guacamole and hummus?
Definitely tasty, but the problem is, with so many added ingredients like sugar and salt, plus chemicals to enhance flavor and color, and preservatives to increase shelf life, they’re usually not so healthy for your gut. But today we’re going to change all that so you can rest assured that the condiments your consuming aren’t messing with your digestive system. In this episode, I’m going to share with you the best gut healthy condiments you can have, ways to make the unhealthy condimnents healthy, and all the while, keep your Crohn’s or colitis belly happy.
If you love condiments as much as I do, it’s time to take your condiments from iffy to spiffy. Uh, the corniness has begun. Let’s get this condiment party started!
[Music]
INTRO: You are listening to The Cheeky Podcast for Moms with IBD, a safe space for moms with Crohn’s and colitis, connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this.
[music]
Hello dear one and welcome back to The Cheeky Podcast—the best place to be for moms with Crohn’s and colitis who are trying to heal with out of the box remedies that honor not just your symptoms, but your mom lifestyle as well. I am so thrilled to share this time with you today. Whether you’re dropping the kids off at school, washing the dishes, exercising or just laying down and chilling like you deserve mama, thanks for hanging out with me for a bit, I couldn’t appreciate you more. I love this podcast medium. It’s the perfect way to connect with you, my fellow gut loving mama.
After last week’s deeply personal and sometimes dark episode, episode 50 (go check it out if you haven’t yet), I needed something a little lighter this week. Something equally important for your gut health, but a little lighter. Something that brings joy to my life, and I hope joy to your life too.
And that’s condiments.
You know me as Karyn, the Crohn’s and Colitis Health Coach, but in my family, I’m known as the condiment queen. Move over Queen Elizabeth. I never met a condiment I didn’t like. Whether it was pre-Crohn’s as a kid, or after I started eating gut healing and healthy food, all the way to today. Condiments and I are, as the cool kids say, BFF’s. How about you? Do you love a good condiment? Do you have to have ketchup and mustard or mayonnaise on your burger? Maybe it’s relish or barbecue sauce? I’ll put condiments on anything but when it comes to a burger for me there’s nothing better than a barbecue sauce mayo combo and for a hot dog I like traditional yellow mustard and relish. If I’m lucky, some kraut.
Mouth watering yet?
[05:30] I’d love to know your sauce or a condiment obsessions. I remember way back in the day, when I was a kid, I had to put ketchup on everything. From breakfast eggs to dinner steak and everything in between, ketchup was my jam. My youngest child must take after me because he was quite the ketchup connoisseur as well. Lately he’s started to shy away from ketchup a bit, I think because his brothers like to tease him about it (and we all know how the whole older sibling younger sibling dynamic works), but if he had his way I think he’d put ketchup on salad.
Like I said, as a kid it was all about ketchup, but as I got older I fell in love with blue cheese on my pizza—maybe for you it’s ranch… fries dipped in mayonnaise (you can thank visiting the lovely country of Belgium for that), and to this day whenever I go out to a fancy restaurant, I have to order a sauce like bearnaise, or green peppercorn for my filet mignon.
[07:00] Condiments can enhance the flavor of pretty much everything we eat, but condiments, the kind we buy at the grocery store are usually really unhealthy for even healthy people, and for those of us with gut disorders like Crohn’s and colitis, the ingredients can be so disastrously disruptive, that at best, they said us to the toilet, and at worst they ignite the flames of a flareup.
Most store-bought condiments like ketchup, mustard, mayonnaise, salsa, salad dressings, hot sauce, soy sauce… all the ones that are probably in most kitchen refrigerators are usually filled with added sugars and salt. And over time, the sugar especially, will mess with your gut and create a bacterial imbalance and a host of distressing digestive symptoms.
If it was only natural sugar and natural salt that was added to condiments, I think we could find some work arounds, but the worst part of about these grocery store condiments is that they are filled with artificial colors, artificial flavors, artificial sweeteners, even chemical preservatives and those of us with the gut disorders can be really sensitive ingredients like these. Even if you don’t feel it right away (like running to the bathroom 5 minutes after you eat), these artificial ingredients can make your Crohn’s or colitis worse and be one of the factors that keeps us from finding true and lasting remission.
Let me give you a few examples so you can see exactly what I’m talking about here.
Let’s take maple syrup- Mrs. Butterworth? Seems like a friendly lady right. Think again. That’s definitely not maple syrup that’s hangin out in that kind of freaky looking bottle where we pour the syrup from the top of her head—come on, you know it’s weird. Syrups like Mrs. Butterworth, not to pick on her because there’s lots of other maple syrup imposters out there, have no maple syrup in them. Instead they’re filled with high fructose corn syrup, and, because hfcs wasn’t enough, then some more corn syrup, and then some cane sugar because the hfcs and the corn syrup wasn’t enough sweetness for the manufactures. Also caramel color and sodium hexa-meta-phosphate, sodium benzoate and potassium sorbate (preservatives), and then there’s that added artificial flavorings (and who even knows what that means).
BBQ sauce is loaded with multiple types of sugar.
Many queso dips contain MSG.
Teriyaki and soy sauce are both loaded with sodium and gluten.
And don’t even get me started on your favorite store bought, supposedly healthy salad dressing. A salad should be a healthy meal. But the chemicals, the artificial flavors, preservatives, the gut disrupting gums that are used to keep the ingredients emulsified, the added sugar… makes your “healthy” meal anything but healthy.
If you’ve looked into or started any gut healing diet for your Crohn’s and colitis, you know that none of these store-bought condiments are allowed. There’s just too much crap. They’re not natural, and their ingredients cause major disruptions to your already disrupted gut.
So, even though you know you’ll miss condiments like crazy, you are motivated mama and you start that gut healthy, gut healing diet and all these condiments are off-limits. You’re eating dry chicken and tasteless vegetables. Your food has no pizzazz, no flavor, no flair. And it just makes you feel serious FOMO. Everyone else can eat jazzy, spicy, bold, flavorful, delicious treats, but you’re stuck with boring, bland, tasteless cardboard.
[13:04] If you’re smiling or laughing right now, you get it. You get the dilemma. It’s not fair.
But, hold the phone mama because I’m here to change all of that for you. Just because you’re eating gut healthy doesn’t mean your food has to be tasteless or boring. Hell to the no! Healthy food can be super tasty. You just have to add your own flair to it.
You can say yes to ketchup, you can say yes to a sweet and tangy barbecue sauce, you can say yes to creamy, delectable mayonnaise and salad dressing and sauces that make your Asian dishes sing. It’s all about finding a way to either create your condiments in a really simple and speedy way in your kitchen or knowing which brands have ingredients are best for your sensitive digestive system.
If you’re like me and you love condiments and food that tastes good, you’re going to definitely appreciate a brand new resource I have to share. I created this one especially for my clients who understandably refuse to give up flava when they’re in gut healing mode. It’s my pdf guide—”Condiments for a Healthy Belly and a Happy Mama” and it’s yours absolutely free. This condiment resource has quick and simple recipes for some of your favorite condiments, it has ideas for healthy condiments you can buy at the grocery store, and it also has my favorite condiment brands, so you know exactly what to buy and where, when it comes to your purchasing options. If you are a condiment queen like me, you’re going to love this resource. You can get it by going to Karynhaley.com/condiments That’s karynhaley.com/condiments
You can also get your free resource by checking out the show notes. I’ll leave a link there as well.
Before we wrap up for today, I want to address one of the questions I always get asked about condiments when it comes to eating for your gut health. Many gut healing diets like the Specific Carbohydrate Diet, The GAPS diet, Paleo, even the gluten-free or dairy free diets, don’t get into when is it OK to add condiments (healthier condiments) like these to your every day eating plan.
[16:18] Although everyone is individual and some condiments that work for one mama will not work for another, the rule of thumb I like to follow is when you can eat all of the ingredients in the condiment separately without any G.I. or non-G.I. reaction, you can eat that condiment, in all its glory.
So if you’re waiting to enjoy mayonnaise for example, check out your mayonnaise recipe if you’re making it homemade, or the ingredients list for a store-bought option. It might include ingredients like eggs, a specific type of oil, maybe some Dijon mustard, sometimes you’ll see lemon juice or vinegar in mayonnaise. Can you tolerate all of these ingredients individually, by themselves? If you can, that condiment is yours for the taking.
Make sense?
Cool, so go for it with healthy homemade or store-bought condiments from my pdf resource guide because they really will jazz up any gut healing food you’re eating. I remember when I began the Specific Carbohydrate Diet back in 2008, condiments and seasonings became my go-to for every meal. It’s amazing how wonderful and deliciously healthy gut healing food can taste when you have the right condiments and the right spices and seasonings. It doesn’t hide the food like so many traditional condiments do. It brings out the natural flavor in the food. It’s just an absolutely different gastric experience when you eat this way.
So that’s good news isn’t it? Condiments are not off the table even when you are trying to eat gut healthy for your Crohn’s and colitis. Want to know something that might be even better than that? I’m going to tell you how to do condiments like the bad ass boss mom I know you are.
Let’s do condiments like only a mom can.
When you’ve collected all of these delicious and healthy condiments, you want to have them at the ready for you, but you can also have them at the ready for your kids too. Condiments are the key to getting your kids to eat healthy food.
[19:15] I’ve gotta shout that from the roof top one more time: Condiments are the key to getting your kids to eat healthy food.
The key to doing condiments like the mom I know you are is to set up a condiment caddy, one that is circular and spinnable. Some people call it a Lazy Susan. If you don’t know what I’m talking about, Google Lazy Susan. You’ll see exactly the device I mean. It’s a round platter that spins. When it comes to breakfast, or lunch, or dinner, set out the condiment caddy right in the middle of the table and watch what it does for your kids taste buds.
There’s two rules that bad ass moms follow when it comes to the condiment caddy. Rule #1 about the condiment caddy that works perfectly in your kids favor is that they are allowed to put whatever condiment from the condiment caddy they choose on their food. Even if you think it’s gross. I mean, even if they choose to put ketchup on their salad.
The second rule about the condiment caddy is that initially, they are allowed to put as much of that condiment as they want wherever they want. So again, back to getting your kids to eat salad, they are allowed to put as much salad dressing on that salad as they wish… at first.
Those two rules definitely go your kids favor. But with rule number two, as you get your kid used to whatever healthy food you’re dishing up, you start to pull back a little bit on the condiment. Eventually and hopefully you’ll be at an amount you consider to be sane.
[22:23] I got my kids to eat broccoli this way. A little parmesan cheese and butter on their broccoli and voila, they are now broccoli lovers. Same thing with spinach salad—at first they loaded it up with ranch dressing. Little by little, they were easing up on the dressing and loading up on the spinach—well at least it worked for 2 of my kids and don’t they say 2 out of 3 ain’t bad!
And if you’re wondering what would I possibly put in my condiment caddy, you’ll definitely want to check out my free pdf resource: Condiments for a Healthy Belly and a Happy Mama. It’s got condiments galore so I have no doubt you’ll find some condiments you and your kids will love. Remember you can find your PDF resource by going to the show notes or typing in KarynHaley.com/condiments into your browser.
Do it like a the amazing mom I know you are with the condiment caddy.
OK my friend, did I answer all of your questions about the best ways to use condiments to jazz up healthy, gut healing food… about buying healthy condiments at the grocery store and making super simple delicious condiments that will make your belly happy at home… and how to get the kids involved by making condiments the gateway to health food? If anything I’ve talked about today is unclear or you still have questions, be sure to DM me on Facebook. I’m happy to continue the conversation over there. On Facebook I am @TheIBDHealthCoach. @ TheIBDHealth coach.
[24:04] And if you’re a Crohn’s or colitis mama and you’re struggling—maybe you were just diagnosed, or you’re struggling to get off the toilet, struggling to have enough energy to enjoy time with your kiddos, struggling to get your head around the steps you need to take to create a healing path for you—that’s definitely my specialty… know that I’m here for you. I offer free 30-min coaching sessions for moms with Crohn’s and colitis who are ready to get clear on their healing path, so they can move forward with confidence, clarity, and good gut health. During our 30-minute consultation, we set goals together, we talk about how we can marry your symptoms and your lifestyle to create the best plan for your needs and wants, and we talk about how we can work together with me as your guide to get you to the other side faster and with less roadblocks. And whether we decide working together is a good fit or not, you leave the session with tools you can use to jump start your Crohn’s or colitis healing journey right away.
Win-win.
If you’re ready to take big bold steps mama to heal your Crohn’s or colitis, I’ve got you covered. Schedule your free 30-minute consultation at KarynHaley.com/IAMREADY. That’s KarynHaley.com/IAMREADY
Dear one, just for today because we like to take it one day at a time– be bold, be brave, be kind to yourself, but always, always be true to who you are.
Until we meet again, I’m wishing you a cheeky and healthy gut healing journey.
Chat soon!
These statements have not been evaluated by the Food and Drug Administration. This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.
It’s something we all take for granted. In the United States and in most countries, we turn on the facet in our home and we’ve got fresh, clean, pure, hydration right at our fingertips, right?
Actually, it turns out this isn’t always the case.
Often times our tap water and even our bottled water can be filled with odorless, tasteless contaminants, irritants, hormone disruptors, gut disruptors—all invisible. We don’t see it. We don’t taste the problem so we keep drinking, thinking we are doing our body good.
Today on the podcast, I’m sharing the challenges with most tap water and even many of the most common water filtration systems, ones you might even have in your home right now. And I’ll be sharing with you how you can make one small water change to positively impact your life.
For your IBD health, for you kids health, this is an important episode to check out.
Four Things You’ll Learn in This Episode
🌿 Two key factors that determine if your water is gut healthy and whole body healthy.
🌿 The best water check resource to see where your tap water stacks up.
🌿 Why reverse osmosis may not be all it’s hyped up to be (and don’t get me started on the filtered water that comes from your refrigerator).
🌿 The best water filtration system on the market today.
Could Your Water Source Be Harming Your Crohn’s or Colitis?
Water. It’s something we all take for granted. In the United States and in most countries, we turn on the facet in our home and we’ve got fresh, clean, pure, hydration right at our fingertips, right? Actually, it turns out this isn’t always the case. Often times our tap water and even our bottled water can be filled with odorless, tasteless contaminants, irritants, hormone disruptors, gut disruptors—all invisible. We don’t see it. We don’t taste the problem so we keep drinking, thinking we are doing our body good.
Today on the podcast, I’m sharing the challenges with most tap water and even many of the most common water filtration systems, ones you might even have in your home right now. And I’ll be sharing with you how you can make one small water change to positively impact your life. For your IBD health, for you kids health, this is an important episode to check out.
Let’s dive in.
[MUSIC]
Hello my friend, welcome to The Cheeky Podcast. It’s great to be with you again. Summer is flying by as it always does. The weather is hot, hot, hot, and we are all reaching for some water to stay hydrated. I thought that it was the perfect time, when we’re all drinking more water, for us to have a candid, open conversation about what’s really in your drinking water and what you can do to make sure you have the best water source at your fingertips, in summer especially, but all year long.
So, most of the time when we talk about water, we talk about how much water you should be consuming. What’s a healthy amount and how can you make sure you get it in throughout the day. But before we even get to that conversation, before we talk about how much water to consume, we need to address an even bigger question. And that question is: What’s the best water source for you? Because without good, clean, quality water, you can drink and drink and end up doing more harm than good.
Clean, pure water is important for everyone, but like many things, when it comes to Crohn’s and colitis, we need to be especially careful about the water we consume because of the challenges of our compromised intestinal system. Research by the American Gut Project shows that the source you pick for your water is a key factor in the variation of gut bacteria in your microbiome. The simple act of picking the right source can make a big difference in diversifying your bacteria, the bacteria in your gut, for better digestive health—and frankly, better health overall.
THE FORGOTTEN NUTRIENT.
We’ve talked up and down, this way and that, endlessly about how food impacts our gut health on this podcast, but what about water? The problem of not talking about where our water is sourced from starts at the very top. I mean way at the top, at the institution level, the government level. Was water part of the food pyramid of our youth? Remember the food pyramid we learned about in health class? No, it wasn’t. Is water a part of the latest dietary guidelines in the My Plate chart. Nope. And this omission is causing many scientists to classify water as the “forgotten nutrient.”
Our government and national healthcare agencies may not be talking about the importance of your water source, but the research is clear, the water source you choose will positively or negatively impact your microbiome. In an recent study, participants who drank well-water had higher microbiome diversity in their stool—over tap water, bottle water, or even filtered water.
Of course we don’t all have access to well-water, let alone good quality well-water and if you’re like me, you can have well-water and still struggle if it’s not potable or drinkable. You should see the number of filters our water has to go through, just to pass inspection. That cannot be good for our family’s health.
So, if you don’t have access to well-water or you’re well-water is less than desirable, what can you do to make sure you are using the highest quality filtration system to get the best benefit for your gut health and your overall health as well? There’s so many choices out there… spring, distilled, mineral, reverse osmosis, ionized water…
What’s the best water for our sensitive bellies, the one that will give us a healthier microbiome, more diverse bacteria, and aid us as we combine all the other gut healing modalities we’re using to combat our Crohn’s and colitis. And if you’re anything like me, you want to keep this water decision, easy peasy. You spread enough time on food, supplements, medications, lifestyle factors. Your water source needs to be an easy decision, and an easy set up.
Let’s see if we can simplify all your water choices. I’m going to tell you the absolute best water source for you, for your endocrine system (your hormones), your metabolism, your connective tissue, and of course your digestive system.
On the way there, we’ll evaluate your current water sources—ones you might be using right now, so you can see which ones make the grade and which ones might just have to go. For each of the options, there’s two specific goals we have to keep in mind when it comes to water: purity and mineral content. Water, in many cases can be contaminated with pathogenic microorganisims—heavy metals, pesticides, and endocrine and gut disrupting chemicals. We need to demand water that’s as pure as possible for our own health, and also for the health of our kiddos.
And minerals—why do we want minerals in our water? Well, our whole body can benefit from maintaining minerals in our water sources. Especially in America, we are mineral deficient, we’re afraid of salt, we don’t eat enough mineral rich sea vegetables, but our digestive system and our other organs benefit from minerals. Minerals found in quality water sources like sodium, potassium, magnesium, and calcium. High quality water sources include minerals and we don’t want a water source that excludes these vital nutrients.
Just to recap before we move on, quality water is about #1 purity (no contaminants that can disrupt your microbiome and in turn your Crohn’s and colitis) AND #2 the presence of trace minerals that positively impact not only your digestive system, but also your endocrine system, metabolism, neurological pathways and the connective tissues in your body.
GET YOUR WATER QUALITY RESOURCE (IN A HANDY DANDY CHEAT SHEET).
If you want to get the full picture on water quality—broken down in a one-page format, that gives you the load down on all the filtration methods (the pros and the cons)—what we are talking about today, but in a handy dandy condense version, I have a one-page cheat sheet I’ve created just for you, You can go to karynhaley.com/water. It’s my Water Quality one-page PDF and it will give you all the deets you need to get the best water filtration system for your home. Karynhaley.com/99
So, yes, I’ve got the cliff notes version all ready for you to grab, but if this has really been a question in your mind, if you want to make the best decision with your whole family’s health in mind, want to have what you need to make the most informed decision, stick around because I’m about to give you the full scoop on choosing the best water source for your home.
TAP WATER, YES OR NO?
OK let’s start with our most common source of water, the water that comes straight from our facet at home, tap water. Remember, we are looking for purity and minerals. So how does tap water stack up? Well, the good news is that tap water has the potential to be full of healthy minerals. Nothing has been filtered out so the minerals that are in the water are there to benefit you.
The problem with tap water though is in it’s purity rating. Many tap water sources contain microorganisms like E. coli, giardia, noroviruses, inorganic chemicals like arsenic, nitrates, lead. And organic compounds that are hard to pronounce like glyphosate and tetrachloroethylene.
Of course, in America, our tap water is regulated by the FDA and the EPA. They wouldn’t allow any of the crap in our water, would they? Unfortunately, there are levels of these known contaminants that are considered safe and allowed by the FDA. Plus there have been several case studies, news reports (I’m sure you’ve heard about them), where contaminants in tap water have reached concerning levels. Let’s take lead for example, a known toxic substance. That’s one that I’m sure you’ve heard about as being of concern in certain cases.– in the home where you deserve safe drinking water. This is especially challenging in children as they are still developing but also concerning for those with immune disruptions as well. People like us.
Other contaminants that have been known to seep into tap water include fertilizer, livestock manure, human sewage. Also, some tap water contains nitrates, nitrites, arsenic, parasites, and bacteria. Now, of course these are extreme cases and these may not be substances that are in your tap water. Let’s hope not.
If you are wondering about your tap water right now, for my folks in America, you can get all the information you need through the EWG’s website. That’s the Environmental Working Group. The watchdog company for all things food, environment, and health related. They have a tap water database and you can type in your zip code to see how the water coming out of your faucet stacks up.
I put in my zip code in as prep for this episode and was surprised to find a total of 12 contaminants in my tap water. Seven of them exceed the EWG’s health guidelines. Yikes! This is in my own tap water that I’ve had tested and is supposed to be safe. Thank goodness I have a water filter I trust. I don’t want to expose my kids to that. You might want to check out your own water purity if you use tap water in your home. I’ll leave a link in the show notes to the EWG’s tap water database so that you can type in your own ZIP Code and find out what’s going on with the water in your area. The show notes can be reached at KarynHaley.com /99. The link will be there.
Now, many of us are aware of the pitfalls of tap water because we hear about it all the time, this is the reason why the bottled water industry has boomed into such a powerhouse. Filtered water, distilled water, mineral water… All the things that make our water pure and clean… supposedly. But how are these methods really stacking up? Let’s find out.
DISTILLED WATER, YES OR NO?
So first we’ve got distilled water. Distilled water is created when tap water is boiled into a vapor and then condensed back into a liquid. That sounds promising right with all that boiling it’s got to be really pure. And yes, indeed, it is really pure. No microorganisms to upset our G.I. tract. Problem is, it also purifies out so much of the minerals and salts that our digestive system benefits from. That’s definitely not a good thing.
And not only that, but distilled water also pulls in properties of anything it touches. So put that in a plastic bottle and guess what it’s leaching? Yeah, it’s leaching plastic and then you are drinking it so for the most part if you’re looking for a drinking water, I have to give distilled water a thumbs down. Yes it’s pure but it’s missing some vital nutrients that our body needs.
SPRING WATER, YES OR NO?
Now how about spring water? We all know about spring water and so many of us consume it when we drink bottled water. It comes from a spring so we’re thinking babbling brooks and nature and water that is in a peaceful environment. With all that goodness, it must be healthy.
First, let’s get on the same page with what exactly were talking about when we’re looking at spring water. Does Springwater actually come from babbling brooks? Well, spring water is ground water. It’s ground water that lives underground in an aquifer. It sits below the earth’s natural water table. Sounds good so far, but the problem here is that getting information on how a particular brand or product is made (about its purity and mineral content) is really tricky. The companies that make spring water aren’t required to give us this information, so we are left with variable purity ratings and variable mineral ratings.
That’s not to say that all spring water is bad, the problem is we really just don’t know. Some are probably good and some are lacking. Without any real transparency in the bottled water industry, the authenticity of the water source becomes really murky.
There is, potentially some good news on the spring water front though. If you’re like so many Americans and you have come to rely on a particular brand of spring water… maybe it’s Daissini or Fiji or Deer Park—my brother only drinks Deer Park and swears by it. He swears that if he drinks any other bottled water he hast to run to the bathroom. I definitely think there’s a psychological component going on there. What do you think? But there is a way to find out about the specific nutrient and purity information about a particular bottled water company.
Consumer Reports has a online spring water database where you can click on a particular brand of spring water and check out all of the nutrients and purity levels in that product. You may not be getting the full picture about your particular spring water, but at least it’s more than the information you’ll find on the bottle . I’ll leave a link for you to check out that website in the show notes as well. KarynHaley.com/99
WHAT ABOUT REVERSE OSMOSIS?
Now I know there is some of you out there listening saying Karyn, I never drink my tap water and I definitely don’t drink bottled water. I know that the purity and the mineral content is very variable and I don’t want to drink out of plastic bottles. I know all of this so that’s why I have a reverse osmosis system in my house. Let’s talk about that filtration system for a moment because I know it’s really popular and several people have that type of system in their house.
Reverse osmosis, most of the time called RO, is a purification process that uses a semi- permeable membrane to filter out contaminants like sediment, chlorine and microorganisms. The good news about RO is that it’s great if you live in an area where the water is really contaminated because it’s definitely removing those contaminants. But, how much of the contaminants it’s actually removing really depends on your RO system because there’s a ton of variability in these systems.
Also we definitely need to talk about the mineral content with reverse osmosis. After having heard about the other options we’ve talked about so far in seeing how RO works with its purification process, you can probably guess that there’s a problem here. All that purification is also removing the good trace minerals that we need for better digestive health. Iron, magnesium, manganese, and so many more.
And there’s more when it comes to RO filtration systems. If you’re using an RO system in your home that connects to your water faucet and you use that water for all the cooking in your home, here’s where trouble can happen. This demineralized water removes the vitamins and minerals in the food as it’s cooked. That’s because water bonds to everything it comes in contact with so the nutrients from the food you’re cooking gets leeched into the water and then you throw all those nutrients away when you strain your food.
Even the WHO, the World Health Organization is concerned about RO filtration stating that, “It has a definite adverse influence of the animal and human organism.” Not a good look RO!
OK, so so far we’ve talked about tap water, lots of negatives with that one. We’ve covered spring water with so much variability you really just don’t know what you’re getting and we just covered the pros and cons of reverse osmosis. Some positives when it comes to purity, but lots of negatives with the removal of all those much needed trace minerals.
AND THEN THERE’S CARBON FILTRATION.
Let’s move on and talk about one of the filtration systems most of us have in our kitchen. That’s carbon filtration. This is really common if you have a refrigerator that has a water spout built in. These type of refrigerators usually use a carbon filter. The bottom line with carbon filtration is that they can be really variable in their effectiveness with both purity and minerals.
First of all, the good news, they remove contaminants that we can taste and smell, but other contaminants do remain. Secondly, some studies have shown bacteria like salmonella can still be present in carbon filtered water. And of course there’s the problem of changing the filter enough. How many of us remember to do that? And to make matters worse, the constant water formation on the surface of the spout encourages mold and yeast growth. So that yeast and mold is getting into your water glass and then into your body every time you take a sip.
I remember one time, a babysitter who was at our house taking care of the kids saying to me have you looked up inside your refrigerator water spout? There’s all kinds of mold growing in there. I was mortified and terrified of what we had been drinking for so long. I tried repeatedly to clean the area with bleach and get the mold away, but no matter how hard I tried, that mold was just not going anywhere so we stopped using the refrigerator water now we don’t have that refrigerator anymore, so good riddance.
The bottom line on carbon filtration is variable purity and variable minerals at best. Not the best water source for our health or our family’s health either.
Now, so far we’ve talked about water filtration systems that have the potential to be threatening to our health, let’s turn the page and talk about some possible options for us when it comes to healthy, pure, mineral rich drinking water. There’s two of them, and I would call these my honorable mentions when it comes to quality drinking water.
DOES THE PH OF YOUR WATER MATTER?
One option is alkaline water. You might’ve heard about an alkalizing diet, eating with less acidic foods, finding a better pH for your body, eating food that is more basic (as opposed to acidic) for your overall health. A healthy digestive system is the main focus for an alkaline diet because the predominant thought is that disease cannot survive in an alkaline state.
Just like alkalizing foods, water can be alkaline as well. Alkaline water boasts of higher mineral content like calcium, magnesium, sodium, and potassium. Right now it’s all the rage. But is it better? Well the jury is still out on that. I will say that alkaline water certainly has potential. One recent study actually found that alkaline water was better for bone health (largely due to the mineral content) and another study found that it did reduce acid reflux symptoms which isn’t surprising since it is less acidic. As aging women we all need to think about better bone health. And of course as women with Crohn’s and colitis, acid reflux is something we may deal with as well. So that’s promising.
All and all, I’d give alkaline water a halfway thumbs up for purity and a thumbs up for mineral content. Yes the studies I’ve read look good, but I just think we need to have this type of water filtration system out a little bit longer before we can definitively say it’s a go.
IONIZED WATER: THE WATER OF THE FUTURE.
The second honorable mention it’s worth mentioning, is ionized water. The best news about ionized water is that you can be sure it contains minerals. The whole filtration process starts with electromagnetism that separates positive charged minerals and sets them off to one side from negative charged bicarbonate that gets separated off to another side. Ionized water can also be alkalized so now you are drinking water with a higher pH, meaning less acidic, more basic water and water that has been proven to have a high mineral content. That definitely is promising.
HANDS DOWN, THE BEST WATER SOURCE IS…
So I’d say alkaline water and ionized water definitely have benefits and are worth looking into for a pure and mineral rich drinking water that’s good for your whole body and your family’s health as well. But I have to say, that there is an even better option on the market today. Let me tell you about that option now. This is my favorite overall option when it comes to drinking water, it’s the system we’ve had in our house for the last seven or eight years. I’m a huge advocate of this type of water, but right now I am not an affiliate for the company. That may change in the future because I just can’t say enough about this filtration system, but as of right now I’m just telling you this out of my research and my experience with the product.
I’m talking about the Berkey filtration system. Is this a filtration product you’ve heard about before? It’s definitely gaining in popularity because it’s been reviewed by scientists and consumer groups alike. And everyone is raving about the quality of the water it produces.
Berkey filters work on a filtration system that uses gravity fed filtration. It’s high in purity and high in the mineral department. I really like that with the Berkey filtration system, that it doesn’t require anyone coming in your house and work on all of the pipes and change all of the inner workings of your tap water. It’s just a canister that sits on your kitchen counter and pound for pound it’s in definitely a cheaper option than many of the filtration systems on the market.
So I mentioned gravity fed filtration. How does all of this work? The Berkey water filtration system starts with microfiltration of your own tap water. So no special water needed. It gets rid of the microorganisms in your tap water. So we’re talking about a 99.9% of the arsenic and bacteria and chlorine. It’s also removing huge amounts of E. coli and fluoride, as well as glyphosate, heavy metals, etc… All those microorganisms that can have a negative impact on our digestive health.
Then, the Berkey filtration system ionizes the water. Just like the ionic process I mentioned earlier, it’s the same principle. Contaminants attract to contaminants and then get absorbed by the filter. Contaminants don’t get past the filter in into your drinking water.
Lastly in its filtration process, the Berkey purifies by removing submicron (that’s teeny tiny—if you want to be technical about it), viruses from the water. This is B Big because most water filters can’t accomplish this task without the use of toxic chemicals.
If you’ve seen a Berkey filters before, maybe on someone else’s counter or maybe on your own, you know what it looks like. It looks like one of those metal coffee urns with a spout on the bottom. You see them at events and in hotel lobbies. Do you know what I’m talking about? The Berkey company makes different sizes of this urn and the one that you get depends on your needs and the size of your family. Like I said earlier, pound for pound this is really an economical option. There is an upfront cost for the Berkey that may seem high to you, but when you think about the fact that the filters in the Berkey only get changed every two years, and I always change mine during the holidays because that’s when they have their super sales, in the long run it’s a much cheaper and definitely it’s a much healthier option than any we’ve talked about so far today.
The Berkey water filter, big thumbs up for purity, big thumbs up for mineral content. You won’t be disappointed with this water filtration system. Just make sure you get a size big enough for your needs because my family made the mistake of getting what’s called the Big Berkey and I think we probably could’ve used a size bigger. I use it for everything, for drinking water, for cooking water, for the pets water and I’m filling the water more often than I’d like. One day we are going to upgrade. But if you have a smaller family, I’m sure the Big Berkey would be the right size for you.
So that you have it. My favorite water filtration system the Berkey and the honorable mentions that almost measure up plus the methods you should absolutely think twice about before you make a long-term commitment. If you want more Berkey info, if you want to check this water filtration system out for yourself, I will leave some links for you in the show notes. Remember that if you want my recap, the cliff notes version of everything we talked about today, go to Karynhaley.com/water. Everything you need to know about quality water in a one-page PDF version. And if you’re not in the market for a water filtration system today, you can keep that on hand for when you are.
OK my friend, how did that information land for you? What questions do you have about getting quality water in your life? Which system seems to fit best for you? You know my opinion, there are some honorable mentions out there but they just do not meet the quality standards of the Berkey water filter. I’d love to know your thoughts though. Come on over to the show notes at karynhaley.com/99 and let me know what you think.
Until we meet again I’m wishing you a cheeky and healthy gut healing journey. Chat soon!
Thanks to gut healing diets like Paleo, FODMAPs, Keto, gluten free, even to some extent the Specific Carbohydrate Diet, we’ve seen store-bought snacks rise to the occasion.
Gone are the days when we have to go without or suffer through the long hours of making our own snacks at home.
Today’s gut healthy store-bought snacks are all about flavor. They’re all about saving you time in the kitchen. And they’re all about ingredients that work best for your sensitive belly.
Raise your hands in the air like you just don’t care if that’s got your name all over it.
Three Things You’ll Learn in This Episode
🌿 The one brand of gut healthy snacking goodies that covers everything you ever wanted to snack on.
🌿 The best snacks to satisfy your salt cravings and your sweet tooth.
🌿 The family who turned an autoimmune disease into a gut healthy, thriving snack business.
When we deal with challenges like Crohn’s and colitis, we feel its impact daily. The digestive system and other parts of our body seem to fail us at every turn.
What if we could use our gut-brain connection and our vagus nerve pathway, (this amazing super communication highway between our brain and our microbiome) to our IBD benefit?
And what if it was amazingly simple? What if there were no-brainer, easy peasy ways that increase our vagal tone and ultimately create a positive impact for our gut?
Reducing symptoms like inflammation, boosting our immune system, reducing our stress response, balancing our mood with less anxiety and depression, healing the lining of our digestive tract.
Sometimes gut healing is hard.
Sometimes we need to take drastic, challenging steps to heal. And sometimes gut healing modalities are so simple that they are right at our fingertips.
No side effects, no toxic pills, no special diets to follow.
Just simple steps you can start right away.
Well, grab a and pen and paper, get out the notes app on your phone because today is all about some simple, no brainer steps you can take right now to improve your gut health and it’s all thanks to our amazing, often undervalued vagus nerve.
Three Things You’ll Learn in This Episode
🌿 The specific bacterial strain that’s been found beneficial in helping IBDer’s achieve remission.
🌿 How vagus nerve stimulation therapy is being used to help those with IBD find relief from mild to moderate symptoms.
Gut instinct, gut feeling, even butterflies in your stomach… You might think these thoughts in your head, but you’re feeling them in your gut. That’s the gut/brain connection in action and its pull is strong. You can think of it like this: Maybe you have a friend or a family member who you chat with all the time, you know each other so well that you finish each other’s sentences, the two of you never run out of things to talk about… that’s the connection between the brain and the gut. It’s solid and no one is tearing it apart. This glorious link, this super communication pathway is all made possible by a part of the central nervous system called the vagus nerve. It travels down the back of your body and connects these two body systems so they can talk like two young girlfriends who stay up all night at a sleepover.
Now let’s bring IBD into the equation. When we deal with challenges like Crohn’s and colitis, we feel its impact daily, where the digestive system and other parts of our body seem to fail us at every turn. What if we could use this gut brain connection, this vagal pathway, this amazing friendship and connection, to our IBD benefit? And what if it was amazingly simple? What if there were no-brainer, easy peasy ways that increase our vagal tone and ultimately create a positive impact for our gut?
WE ALL WANT THAT.
Reducing symptoms like inflammation, boosting our immune system, reducing our stress response, balancing our mood with less anxiety and depression, healing the lining of our digestive tract.
Sometimes gut healing is hard. Sometimes we need to take drastic, challenging steps to heal. And sometimes gut healing modalities are so simple that they are right at our fingertips. No side effects, no toxic pills, no special diets to follow.
Just simple steps you can start right away.
Well, grab and pen and paper, get out the notes app on your phone because today is all about some simple, no brainer steps you can take right now to improve your gut health and it’s all thanks to our amazing, often under-valued vagus nerve.
[MUSIC]
Hello my friend, welcome back to The Cheeky Podcast. It’s a treat to be with you today, talking about one of my favorite gut healing topics that just doesn’t get enough attention—it’s the vagus nerve. I just stimulated mine right before I hit record on this episode so I am feeling energized and ready to tell you all about it.
LET’S WORK TOGETHER
Before we dive into the juicy details, I want to leave you with one final reminder… you might remember me talking about this at the end of the last couple episodes—my private health coaching practice is about to hit pause for new clients. I’m booking my last consult calls before I’m enacting my waitlist on Tuesday, July 12, 2022. If you and I are already working together, this won’t impact you at all. You are still good to go and it’s my honor to be by your side on your gut healing journey. But from time to time, I reach my client limit and in order to best serve the clients I do have, I need to press pause on taking any new clients.
One of those pauses is about to happen so if you’ve been thinking about how health coaching might be just what you need to get some clarity on getting your IBD into remission, if you’ve been feeling stuck in a rut, spinning your wheels and getting nowhere with your current IBD healing plan, or if you just feel overwhelmed with all your healing options and you don’t know where to start—hop on a client call with me. My 30-minute consults are completely free and we’ll chat about how your IBD is impacting your life, we’ll make a plan to get you started on the right path and we’ll talk about how we can work together to help your gut healing goals become your reality.
After these sessions, the comment I always get is “Wow, I don’t feel as overwhelmed anymore. Now I have a plan and a path forward.” That’s the best thing to hear for me. It truly lights me up. After all these years with Crohn’s, giving back in this way really feeds my soul. You know if you are a long time listener, supporting you on your IBD healing journey is my mission in life. I suffered for way too long before finally finding ways to help put my IBD symptoms in their place and I don’t want you to suffer like I did. There’s just so much that can be done to help. Sometimes, we just need someone to take us by the hand and walk with us as we figure things out.
Did I mention an IBD consult call with me is absolutely free? What are you waiting for? Now is the time mama. If you’re ready to take big, bold, IBD-sized action steps, I’m here to help. Go to karynhaley.com/consult to book your session with me today. Remember, it all goes away on July 12th, 2022 so take advantage of this opportunity before then.
OK my friend, it’s vagus nerve time and we are about to talk about some simple action steps you can take today, ones that can have a positive impact on your gut and the rest of your body. And let’s be honest here, this might seem like an episode that you want to skip because it’s not the sexiest topic and it may not be something you’ve heard about before so you’re not sure if it’s worth your time. Let me tell you my friend, you should definitely stay for this one because I’m about to share with you things that your doctor probably has never talk to you about before. You are not going to believe how profound and how simple some of these steps are that really can help with your Crohn’s and colitis symptoms.
But let’s take a quick step back before I share with you 11 simple ways that you can engage in stimulate your vagus nerve for better gut health because in order to fully embrace the simple action steps I’m going to lay out for you today, you’ll want to understand exactly what we’re talking about here and why this vagus nerve and the gut/brain connection has anything to do with your IBD.
WHAT’S THE VAGUS NERVE?
Now, we’re not going to get too detailed here, because there’s already a Cheeky Podcast episode about the gut/brain connection out there. It’s an oldie and for me it’s cringy to listen to, but the information is valuable so I’m going to swallow my pride and dread of you going there and taking a listen to remind you that it’s episode 6. We are up to 97 at this point, so please be kind. I hope the flow has improved since that one. But if you’re looking to expand your knowledge about the gut/brain axis, this episode is really intriguing to you, that’s the episode for you. It’s a good companion episode for this one. So go check that one out as well, but in this episode we are going to move beyond what the vagus nerve connection is and talk more about how to stimulate it for better gut health. Let’s just do a quick refresher of how this connection works and why it matters especially for those of us with IBD.
So, if you remember studying anatomy and physiology in school (and who doesn’t), you might remember just how amazing our body systems are (that part I do remember). The fact that they work in such harmony to keep us alive is truly astounding. The vagus nerve is one of those body systems. It’s part of (as the name suggests) the central nervous system or the CNS. The CNS breaks into different types of nerves and the vagus nerve is part of a CNS system called the parasympathetic nervous system. Its opposite counterpart, the sympathetic nervous system is the fight or flight part of our anatomy we need in dangerous situations and when we see that there is no real danger, it’s up to the parasympathetic nervous system and our vagus nerve to kick in and calm us down.
The cool thing about this system is that it’s autonomic. We don’t have to think about it to make it work—our breathing, our heat beat, our digestion. All parts of this system are well-oiled machines that don’t take conscious thought to work. Well, the vagus nerve is part of the parasympathetic nervous system, this calming system and it starts at the base of our skull and travels down our back with nerve endings moving into our heart, our immune system, and our digestive system.
When we talk about this nerve, we talk about it connecting the gut and the brain, but we really should include the microbiome in there as well. That’s the gut connection. Those trillions of tiny microorganisms, gut bugs if you will, play a crucial role here as well. You can think of this connection like an information superhighway and even though it contains no wi-fi, or dial up internet connection, it’s even faster connection than the world wide web, and definitely a more important because it connects all these major organs in you.
To keep our amazingly well-crafted bodies going, our organs need to be in constant communication with each other in for us to maintain homeostasis—or balance. And this communication is bi-directional so these are not one-way streets. The vagus nerve is not just the brain sending information one way down the road and the gut sending one way as well. It’s constant information going both ways all the time. Talk about a complicated system! Because of this complicated, constant communication, the vagus nerve gets to plays a roll in our food intake, our hunger, our satiety or feeling full when we eat, but also our physiology and even our behavior. Even just simple thoughts and feelings we’ve gotten used to when we have IBD are linked to this vagus nerve. The feeling of a rumbly, gurgly belly, feeling nauseous or queasy, even how your mouth waters when you think of your favorite food. It’s all about the gut/brain connection.
NOW THAT WE HAVE THE BASICS, LET’S GET WILD.
So far so good? Well, the this is where, in my opinion all this complicated anatomy gets interesting because it turns out that the health of the vagas nerve and the communications we are having between our microbiome and our brain actually have links to all kinds of illnesses, when the communication isn’t working at its peak. Autism spectrum disorders, schizophrenia, major depression, Alzheimer’s, Parkinson’s, MS… research shows major connections to disrupted vagas nerve communication and because this nerve ending also plays a role in our fight or flight response, it also plays a huge roll in our stress response (how we experience stress and anxiety) and also in how inflammation shows up in our body.
See why if we could, we’d all want to find ways to have our vagas nerve working at its peak, why we’d want to stimulate it so it’s working to its fullest? Because when the vagas nerve is happy, the inflammation in our digestive track is lower, our stress response is more regulated and balanced, and we are at decreased risk for the other illnesses I just mentioned—both physical and mental health challenges.
ILLNESSES LINKED TO PROBLEMS WITH THE VAGUS NERVE.
A couple minutes ago, I said that this is where it gets interesting, the vagus nerve and its strong connection to disease and illness, hold on to your hat mama and get ready to geek out with me, because if that was interesting, it’s about to get fascinating. Everything I’ve mentioned so far has been information that’s been around for a while, but lately this gut, brain, microbiota connection, all through the vagus nerve has gotten even more fascinating because lately researchers have found that when we take specific bacterial strains (think probiotics, prebiotics), we can change the course of some of these types of illnesses.
So, it used to be that scientists would say, we know that probiotics are important for your gut health, but we’re not exactly sure which probiotic you should take. Take a multi-strain one because I’m sure one of the bacterial strains will help. But now, researchers have been able to pinpoint specific bacterial strains and say, “This one helps for depression, this one helps for Parkinson’s, this one helps for IBD.” And through treatment options like these, we are stimulating the connection between the gut and the brain through our microbiome for a healthier vagus nerve connection and a healthier whole body for you.
Now there’s a long way to go with this research, but it’s coming along more rapidly now that ever. Just think, if we could use very specific strains of bacteria on our own body, imagine how much more effective they’d be to control our Crohn’s and our colitis symptoms. For example, some new research has studied a bacterial strain called E. coli Nissle 1917 and it’s been shown to be beneficial for patients with both Crohn’s and colitis. Have you heard about this strain? I actually have some clients who swear by this probiotic as an integral roll in their Wheel of Wellness. Of course, everyone is individual and more research needs to be conducted, especially more human trials (so far it’s mainly been animal studies), especially before you know if it’s the best approach for you, but it’s an exciting start and I think it’s really going to move the IBD needle in a positive direction. Hopefully in our lifetime.
If you want to read more about this specific bacterial strain, the E. coli Nissle 1917 and see the research for yourself, go to the show notes at karynhaley.com/97 and you can check out the research for yourself.
VASGAL NERVE STIMULATION ISN’T SCIENCE FICTION.
Thanks to all the new research currently being conducted, we can also get really specific with conditions that can be helped by stimulating our vagus nerve. Medical centers like The Cleveland Clinic have been treating gastroparesis (where food stops moving from the stomach to the intestines) and vasovagal syncope (basically fainting) with vagal nerve stimulation or VNS as it’s called. Those are more traditional uses for VNS, but information put out by the Cleveland Clinic also shows indications for VNS for other health challenges like cluster headaches, PTSD, and guess what other condition near and dear to our heart—yep, you guessed it VNS has been used to treat Inflammatory Bowel Disease.
And here’s where we get to the most useful part of this whole conversation today. We now know the why. Why the link between the brain, the gut, the microbiome, and IBD so important. Now we get to the how. How can you stimulate the vagus nerve to help as a healing tool for your Crohn’s and your colitis. Well, one way is through medical VNS (vagal nerve stimulation) I just mentioned.
So far, there have only been a few human studies looking at medical uses for VNS in IBD. In one study, patients with IBD had the VNS device inserted cervically and the device was implanted internally. This study did show promising results. But in a newer study the VNS devices were being used in a non-invasive way (not inserted inside the patients). One research study in 2021 I looked at showed a younger set of IBD patients, 10-year-olds to 21-year-old. They all had mild to moderate Crohn’s disease or ulcerative colitis and they didn’t respond to conventional treatment. The people in the study also had calprotectin levels of 200 or higher. I know most of us if not all of us are familiar with the lovely calprotectin level. It’s an IBD measurement tool through a stool sample that looks at IBD inflammation in our body. And level of 200 would be considered active inflammation.
So the young people in this study were either given VNS treatment externally through their left ear or externally on their lower leg. And although this was a small study, it at least was a human study and it definitely showed promising results for several of the patients—inducing remission for many. This is definitely prompting more research in the area of vagal nerve stimulation to help with IBD symptoms. We’ll have to see if this ends up as a treatment in our doctors’ offices. Wouldn’t that be cool?
So that’s what’s happening medically. That’s what’s happening with gut brain vagus nerve stimulation with research and possibly at some point, an option for treatment in your doctor’s office. But what can you do right now? What can you do to help increase your vagal tone right at home so that you can find gut healing benefits for you as well?
I mentioned the at the top of the episode that activating and stimulating your vagus nerve for better gut health is simple and something you can do right away. And as I give you these examples today, you’re going see just how accessible and easy this process is. Here’s 11 ways you can stimulate and increase your vagal tone to help you control inflammation, boost your immune system, heal mucosal lining, decrease your stress response and your feelings of anxiety, modulate your mood (especially for depression), become more resilient, and enjoy so many more of the benefits of this vagus nerve gut/brain connection.
Vagal tone, or a well-stimulated vagus nerve, is accessed by looking at your heart rate and your breathing rate. We want there to be a difference between your inhalation heart rate and your exhalation heart rate. Your breath should speed up when you breath in and slow down when you breath out. And this means higher vagal tone means which equals a healthier gut/brain connection.
THE MOMENT YOU’VE BEEN WAITING FOR.
So let’s increase your vagal tone, all with ways we don’t need to go to the doctor’s office for. All with easy ways that need no special equipment, shall we?
#1: You can increase your vagal tone with gentle exercise.
And I think you’ll find that gentle exercises like yoga is especially beneficial here as there are lots of twisting your torso exercises in this type of practice. Twisting exercises help with smooth muscle contractions and smooth muscle contractions aid in digesting your food. Gentle impact exercise stimulates your vagus nerve for better digestion.
#2: You can increase your vagal tone with deep breathing exercises.
Deep breathing promotes the parasympathetic nervous system’s state of relaxation, calm, and peace. There’s several ways you can incorporate deep breathing into your day. I’m a huge fan as you already know of the 4-7-8 breath. This is the breath where you breathe in through your nose for 4 seconds, you hold it for 7 seconds, and then you breathe out through your mouth for 8 seconds. It’s a breath you can do anytime, anyplace, anywhere.
I’m also a huge fan of taking three slow, deep intentional breaths in the morning before I get out of bed. And also taking three slow, deep intentional breaths before I go to bed at night. It’s just very calming and soothing and a lovely way to start and end the day and good for that vagal tone.
Alternate nostril breathing is also a wonderful breathing exercise to stimulate the vagus nerve. It involves blocking off one nostril, while breathing in and then taking turns closing the other nostril as you breath out. You can repeat this breathing exercise on both nostrils 10-20 times playing with how slow or fast you complete the cycle.
The most important part about deep breathing is no matter how many seconds you decide to make the breath last, when you breathe in and then breathe out, try to make your exhalation breath double the time of your inhalation. So if you breathe in for four seconds, you’ll want to breathe out for eight seconds. And if you choose to breathe in for three seconds you’ll want to breathe out for six seconds. Continue to try to lengthen the time of your deep breathing and you’ll be sending signals of calm and relaxation to your vagus nerve.
#3: You can increase your vagal tone by singing.
Yes, you heard that right singing. Whether you’re tone deaf or you sing like Julie Andrews in The Sound of Music, it doesn’t matter. Just the act of singing is all you need for this vagus nerve stimulator. This is my favorite way to stimulate my vagus nerve. It works because vibrations in your body from singing gives your vagus nerve a workout. There’s no fight or flight response while we are singing. Just lots of rest and digest which is all part of the parasympathetic nervous system and the vagus nerve.
#4 You can increase your vagal tone by side sleeping.
Are you already a side sleeper? If you are, that is a bonus and if you are sleeping on your right side that’s a double bonus. Right side sleepers are stimulating their vagus nerve and increasing their vagal tone while they sleep. It couldn’t be simpler than that.
Now if you are a back or tummy sleeper, you can always use a pillow to help. You know one of those long pillows or U-shaped pillows. I always called it my boyfriend pillow. They’re those long body pillows you probably remember from when you were pregnant. I would always tell my husband, my boyfriend’s coming to bed with us tonight. Totally bad joke but he always laughed at it which is how I know I picked a keeper. If they laugh at your bad jokes, they are a keeper. If you prop that type of pillow behind your back, it can help you stay on your right side while you sleep.
#5 Speaking of laughing with your spouse, you can increase your vagal tone by laughing.
Laughter truly is the best medicine. Laughter stimulates your vagus nerve and increases vagal tone. So often as moms, we forget to laugh. We’re so busy running our household and taking care of our health that laughter gets left behind. I was definitely the victim the cheerless mom. So, this year I made a pact with myself that I would have a huge belly laugh at least once a day. I love to watch comedians (Jim Gaffigan is a personal fav, he always makes me laugh), but I’ll also watch funny YouTube videos, and I’ve asked my older teens to send me funny animal memes on my phone because they always crack me up. It’s my goal to laugh hard, get in a true belly laugh, at least once a day and getting my family involved in it helps me stick to my goal.
Not only am I stimulating my vagus nerve here, but I feel like laughter is just good for my whole body, mind, and soul.
#6 You can increase your vagal tone by getting some acupuncture.
Great if you already have an acupuncturist, I don’t know if I would go out and get one just for this benefit because there are so many other options here. But if you already have an acupuncturist, you might want to let them know that you are interested in stimulating your vagus nerve for better gut-brain health. They are trained in increasing your vagal tone and will definitely be able to help you out.
#7 You can increase your vagal tone through meditation.
And you know I am not a “make your mind blank” type of meditator. So you know that’s not what I’m talking about here. I’m talking about active mind visualizations that help strengthen your gut-brain connection. Meditations like this not only improve your vagal tone, but they can also improve the quality of your sleep, how you express pain in your body, it can help decrease anxiety, as well as your G.I. symptoms.
My favorite meditation app is insight timer, it’s full of free meditations and they even have great vagus nerve stimulation options. I put my top three favorite in the show notes so if you’re interested in using meditation to stimulate your vagus nerve, go check it out at KarynHaley.com/97
#8 You can increase your vagal tone with cold exposure.
Have you tried this before? This is something I’m really getting into lately, and I’m not going lie, I’m really struggling with it. I’m not going to give up though because I know just how beneficial cold exposure can be. Cold situations like a cold shower, a cold plunge pool, an ice bath… people swear by these and research shows that it benefits our vagal tone as well.
If you’re new to all of this like me with cold therapy, you might want to just start by drinking a glass of cold water or splashing cold water on your face. That can be a baby step and can help get you moving in the right direction with this vagus nerve stimulator.
#9 You can increase your vagal tone by taking specific bacterial strains.
We talked about this earlier in the episode, this new research showing that specific bacterial strains rather than multi strain probiotics may be a direction that can help your Inflammatory Bowel Disease. Remember E. coli Nissle 1917? That’s one in the research that is promising for Crohn’s as well as colitis.
There are also several bacterial strains that have been shown to benefit the vagus nerve. Another one is Bifidobacterium longum. That has been found helpful for those with anxiety. So if that something that you experience, you might want to check out the research on that as well. I’ll leave the links for that in the show notes as well.
#10 You can increase your vagal tone by cutting down on sugar.
What ailment can’t be helped by cutting out sugar? This is a no-brainer. Sugar causes chronic inflammation, and it impairs your vagus nerve pathways. Inflammation of the mucosal lining is also present when there’s too much sugar in the diet. It disrupts the microbe communication between the brain and the gut. So as best you can, get rid of the sugar. It will help your gut brain connection.
#11 you can increase your vagal tone by gargling.
Yep, simple gargling. Getting a bunch of warm water and gargling it in the back of your throat. This option works much like singing because it is all about the vibrations it creates in your body. Those gargly vibrations stimulate your vagus nerve. It’s like in giving the vagus nerve a work out.
For a highly effective IBD gargle and swish, especially to keep the mouth sores away which are so common with Crohn’s and colitis, I highly recommend adding into your warm water a touch of baking soda and hydrogen peroxide. Now you’re helping the health of your mouth and stimulating the vagus nerve at the same time. Win, win.
I told you those were simple right. We’re not talking about rocket science here. These are things that all of us can do right now, today, to help with the health of our gut. I know you can do at least four or five of these right away. Maybe more!
THE RECAP.
Let’s recap increasing your vagal tone ideas real quick before we go.
1-Gentle exercise
2- Breathing
3- Singing
4- Laughter is the best medicine
5- Side sleeping (right side)
6- Acupuncture
7- Meditation
8- Cold exposure
9- Specific bacterial strains
10- Cut down on the sugar. You are sweet enough.
11- Gargling
Right now, the ones I’m most actively working on are deep breathing, singing, laughter, meditation, and cold exposure. All of them probably play some sort of roll for me, but those are the ones that I think are most important for me right now. How about you? Which of these are you currently actively engaged in or which ones do you feel like you could do more of? As always I want to hear from you. Let’s connect so you can tell me what vagal tone exercises you’ll be trying. There’s a comment section at the bottom of the show notes. Tell me what one or two vagal tone strategies you are going to start right away. Ones that will help not only your Crohn’s or colitis, but your whole body as well. Karynhaley.com/97. I can’t wait to hear from you. The gut-brain connection, it always makes me feel lucky and grateful for all my body does for me.
Don’t forget, you’ve got only a few days to book your free IBD consult with me and for us to work together with me by your side as you find your best IBD healing path. My free consultations and private 1 on 1 health coaching sessions are hitting pause. It all goes away on July 12, 2022 so book your free consult at karynhaley.com/consult
Until we meet again, I’m wishing you a cheeky and healthy gut healing journey.
Chat soon!
These statements have not been evaluated by the Food and Drug Administration. This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.
This episode is one of my favorite interviews to date.
My guest today is Karyn Hobson and as I’m sure you’ll see in this conversation, she and I could go on talking forever. We have so much in common, so many strange coincidences in our life that start with the fact that our mothers not only named us the same name, but then spelled our names with the same weird “Y” in the middle.
And as you’ll see, that’s just the tip of the iceberg with all the connections we have in common. I think you are going to feel like a fly on the wall listening to this really powerful IBD-centered conversation.
Four Things You’ll Learn in This Episode
🌿 The power of finding your tribe to help you get through the negativity and the naysayers who don’t get your life on an IBD healing diet.
🌿 How to balance being a “good patient” with your own patient advocacy needs so YOU come out on top.
🌿 Doing a colonoscopy your way and learning from past colonoscopies.
🌿 The wrong thing to do when symptoms creep up vs the methodical, practical, no-drama way that’s much more productive.
🌿 And so, so, so, much more! If it’s C + C related, we get into it.
These statements have not been evaluated by the Food and Drug Administration. This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.
The sunshine, the kids out of school, the pool parties, and the seasonal bounty of summer fresh and summer fun fruits and veggies. Yes, it’s summer, and that means that so much of the world is getting excited about summer food—berries and salads and melons—but for those of us with Crohn’s and colitis, summer food is usually a little cringe worthy.
Raw fruits? Raw veggies?
Not likely.
But here’s the thing. A lot of enjoying food you don’t think you can eat, is about putting those foods in a form that you can easily digest and absorb.
And that’s my IBD specialty.
Finding ways to help you enjoy IBD forbidden foods, especially in summer. So that’s what today’s episode is all about. Sensational summer gut healing foods you should definitely be getting lots of this time of year, all made in a way that you can enjoy them too!
Did I mention there’s recipes involved? Oh yeah, I’ve got you covered.
Three Things You’ll Learn in This Episode
🌿 The secret to eating summer foods you thought you’d never be able to touch.
🌿 The digestive enzyme found in a summer favorite that can help you decrease gas, bloating, belly pain, and diarrhea after meals.
🌿 The glutathione rich veggie that can help heal your intestinal lining.
Oh it’s official. Summer is here. Summer gut lovin’, had me a blast. The sunshine, the kids out of school, the pool parties, and the seasonal bounty of summer fresh and summer fun fruits and veggies. Yes, it’s summer, and that means that so much of the world is getting excited about summer food—berries and salads and melons—but for those of use with Crohn’s and colitis, summer food is usually a little cringe worthy.
Raw fruits? Raw veggies?
Not likely.
If you’re a Cheeky Podcast regular, you might remember I’ve mentioned this before, but it’s worth repeating. In fact, I’m going to repeat it over and over again because it’s just that capitol H HUGE.
A lot of enjoying food you don’t think you can eat, “Nope, I’m sensitive to that or No way, that food gives me gas and bloating,” is about putting those foods in a form that you can easily digest and easily absorb.
And that’s my IBD specialty. Finding ways to help you enjoy IBD forbidden foods, especially in summer. So that’s what today’s episode is all about. Sensational summer gut healing foods you should definitely be getting lots of this time of year, all made in a way that you can enjoy them too!
Did I mention there’s recipes involved? Oh yeah, I’ve got you covered. Cue the music.
[MUSIC]
Hello my friend and welcome to The Cheeky Podcast. I’m your host, Karyn Haley, and I am so happy to connect with you on the bright sunshiny day. Especially today on an episode all about food—my favorite topic. Summer is here and it’s time to get your freak on. You know I’m all about eating seasonally to get the best nutrients out of the food you’re eating, and if that food has been shown to benefit your gut, oh, I’m all over that.
Today, I’m sharing 5 of the best gut healing, summer loving fruits and veggies you’ve got to make part of your diet this season. But best of all, I’m also sharing with you some gut friendly recipes you can try out to get these foods in, even if you thought they were off limits to you before.
Now I know, some of you listening do tolerate fruits and veggies in their more traditional form, so I’ve got you covered dear one. Summer lovin’ recipes for when your gut is happy and recipes for when your gut needs some extra love.
On the show, I’ll be telling you all about our 5-star sensational summer favorites for these recipes, I’ll highlight why they are so important for your gut health and what types of gut ailments they are best for. Then, if you want to take these food stars one step further and cook with them, you can get your hands on my Sensational Summer Recipes for Gut Love at karynhaley.com/summer.
OK, enough preamble, let’s just dive in with our first summer of gut love star—
#1: Asparagus
Yes, love it or hate it, asparagus. Asparagus is a lot like Brussel sprouts. You either love ‘em or hate ‘em. But I have to challenge you here because just like Brussel sprouts, I’ve got to say that if you don’t care for them, it’s because you are not making them right. Gone are the soggy, slimy asparagus recipes from your mama’s kitchen or your grandmama’s time. Today’s asparagus is made in a way that brings out all the natural sweetness and if you thought you didn’t like asparagus, I’m begging you. Give it a chance with the recipes I’ve created for you. Then get back to me with your thoughts because I’m betting you are going to be changing your mind.
Did you know that there are actually more than 300 species of asparagus grown around the world. In American anyway and also in the UK, the color we see most often is the bright green. But have you ever had purple asparagus? I think that’s my favorite. That’s a French type of asparagus and then there’s the white variety which is more of a Spanish and Dutch variety.
Well if you can find it, the purple colored asparagus is especially healthy. It is filled with phytochemicals called anthocyanins just like the ones found in purple pigmented things like berries and red wine. Phytochemicals are all about boosting our immune system and cutting our inflammation down so go for it with purple asparagus.
All asparagus varieties in general are great sources of vitamins like vitamin K and vitamin A. They’re also a great source of iron and the B vitamin thiamine. Those B’s are fantastic for energy boosting which, let’s face it, we all need when we are moms with IBD. It’s also a great source of iron, again one of those minerals that needs a boost when we have Crohn’s and colitis, and it’s also a good source of vitamin C. And if you are you thinking about getting pregnant, or you are pregnant, asparagus has your name on it as well because it is a great source of folate.
Now we can’t leave asparagus behind until we talk specifically about it’s gut healing properties. Asparagus contains glutathione. It’s an antioxidant found in plants and animals and fungi and it’s essential for proper immune function and it helps us build and repair tissue. It also protects our body from damage to its cells caused by free radicals. So you can see how this glutathione would be really vital for those of us with Crohn’s and colitis. Healing damaged cells, protecting and repairing gut tissue, that’s huge for us!
To really bring this home IBD style, it’s important to note that studies have shown that glutathione is actually depleted in the mucosal and submucosal lining of the gastrointestinal tract in people with Crohn’s and colitis. So there’s actual research out there showing that we really need to find ways to improve our glutathione levels since we are depleted. Asparagus is one of those ways to help increase our glutathione levels. I told you asparagus was all about summer gut lovin’.
Asparagus also contains prebiotic compounds and inulin which can help with bacterial balance. Now, if you are in the middle of a nasty flareup, I don’t always recommend pre-biotics. They can just be way too challenging on an inflamed digestive system. But if this is you, I highly recommend you check out my recipe for asparagus soup because it is made in a way that breaks the fibers of the asparagus down and makes it much easier to digest. Now you have put the asparagus in a form that your body can use to help your gut heal.
Now one last fun fact about asparagus because it is the elephant in the room that we have to mention, and that’s asparagus pee. Have you heard of asparagus pee? That interesting smell that happens in the bathroom after you eat asparagus. It’s because asparagus contains a chemical called asparagusic acid. You might think that everyone can smell it, but the latest research says that it’s more complicated than that. There’s three types of people when it comes to asparagusic acid. There’s those who produce it and smell it, there’s those who produce it and don’t smell it, and then there’s those who don’t produce it at all.
Which type are you? Just a little fun fact to ponder.
You can get your summer of gut healing started with my recipes that include asparagus as the star ingredient: There’s my unique take on roasted asparagus and also creamy asparagus soup. The first is best if you’re able to tolerate whole asparagus in the second if you are in flare mode or find asparagus challenging to digest. You can get those recipes at karynhaley.com/summer.
Next up is our star #2 in your summer of gut love.
The reason why I picked pineapple as a summer gut healing fruit above so many is because pineapple contains a gut loving compound called bromelain. Bromelain is a digestive enzyme and it’s found in the stem, in the core, and in smaller amounts in the fruit of the pineapple. So for this reason, I highly recommend buying your own fresh pineapple, they have them in abundance in the grocery store this time of year, and when you cut it, get as close to the core as possible because this is where extra Bromelain enzymes lye.
So what is this bromelain enzyme all about and how does it impact our gut health in a positive way? Well people with Crohn’s and colitis struggle with digestion. Especially the proper digestion of macronutrients in the food we eat– our fat, our protein, our carbohydrates, can all be a struggle for us. But digestive enzymes like bromelain can have a massive positive impact on helping us break down the nutrients in the food we eat. And remember broken down nutrients means we are digesting and absorbing more of the vitamins and minerals in the food we eat. And that equals a happier belly, and it equals increased energy, and it equals a more balanced immune system, and it equals lower inflammation in our body. So being able to properly break down and absorb the nutrients in the food you it is a huge step at controlling your gut troubling symptoms. Symptoms like gas and bloating and belly pain can all be alleviated when we have digestive enzymes on board. It’s just a little extra help to aid our digestive system in doing what it wants to do, and that’s to thrive and be healthy.
Pineapple is absolutely the best source of this digestive enzyme, bromelain. And of course you can absolutely supplement with a bromelain-based digestive enzyme and if you struggle with symptoms like bloating and gas and belly pain and diarrhea after eating, these types of supplements may be really beneficial for you. But also choosing to eat pineapple that contains bromelain can be positive for your gut challenges as well.
There have been several research studies looking at the benefits of this bromelain enzyme and when it comes to gut challenges bromelain has been shown to speed healing, help decrease inflammation, it’s also been associated with helping with candida, which is a yeast overgrowth in the digestive track.
Bromelain has also been associated with lowering stool fat excretion so again if you’re having challenges digesting fat this can really be a help for you. Bromelain has even been found to reduce the expression of TNF-alpha that’s associated with inflammatory bowel disease. You may have heard your doctor mention TNF-alpha because of a biologic medication that you’re taking or maybe you have researched its role in Crohn’s and colitis, but TNF-alpha is one of the highest pro-inflammatory cytokines in the body. Cytokines are those molecules of inflammation, so bromelain can play a big role and bringing that type of inflammation down.
Like I mentioned initially, if you really dealing with some of these things that I just mentioned by having active Crohn’s or colitis, experiencing candida, difficulty digesting fat, you’ll want to look into supplementation, but why not eat some pineapple to boost your bromelain naturally as well?
Beyond the bromelain benefit, pineapple is one of the best sources of vitamin C. It’s also really high in the mineral manganese and it also has good amounts of B vitamins like thiamine and B6. And hello to your moms to be again– pregnant mamas, and nursing mamas , pineapple is high in folate and folate is recommended for three months after pregnancy as well.
There’s nothing like just cutting open a fresh pineapple and eating it by the chunk, but if you aren’t ready for fresh whole raw pineapple just yet, you can check out my favorite gut friendly way to eat pineapple all summer long in my Pineapple Fresca recipe at karynhaley.com/summer
Summer of gut love star # 3 is:
Strawberries.
Yes, strawberries. And I get it if you’re saying whoa, whoa Karyn, I was with you for asparagus. I was with you for pineapple. But there is no way I am going to eat a strawberry. I remember those days well myself. In fact these days, I never take eating a strawberry for granted because I know just how challenging it can be for those of us with Crohn’s and colitis.
Remember, eating foods like this is about preparing them in a way that your body can digest and absorb. It’s about finding a way to get all those nutrients in a gut friendly way and I’ve got you covered there so take my word for it while I tell you about all the amazing benefits of making strawberries a main part of your summer of gut love.
Strawberries are all about their anti-inflammatory antioxidants. When we talk about most fruit, I usually say it’s just not worth it. Most fruit is not worth eating, especially if you’re eating it without the peel because there just isn’t enough health there. It’s way too much sugar and not enough gut health benefit. But strawberries, strawberries, they are worth every bite.
Strawberries are super high in vitamin C so you’ve got your immune system support there. They are also a good source of manganese and folate and potassium. Remember those anthocyanins from asparagus? Strawberries have them too to help boost your immune system and lower your inflammation– two things us IBDer’s need for sure.
And the seeds of the strawberry are just as important as the strawberry itself, maybe even more important because the seeds are high in micronutrients, beta-carotene and also vitamin C. Antioxidants are your first line of defense against free radicals and inflammation and strawberries are just an absolute powerhouse when it comes to that.
One last note on strawberries that’s important for all of us moms to know is that we want to give our kids strawberries as well. Research from the Department of Food Science and the University of Massachusetts found that a daily ¾ cup of strawberries may forestall the onset of Crohn’s, colitis and other IBD’s.
As moms with Crohn’s and colitis, we are always looking for ways that we can decrease our kid’s chances of ending up with our chronic illness. This research shows the benefit of strawberries so go out and buy those strawberries for you this summer, buy them for your kids this summer, if you have the time go strawberry picking because it is a blast. And everything just tastes better when it’s right off the farm, not to mention the nutrient benefits.
No worries if you are struggling with strawberries, I have got you covered with my gut friendly strawberry recipe for strawberry jam. It is a no refined sugar recipe but it is not a no when it comes to taste. You are going to love it. And for those who are ready for a raw strawberry, my grain free strawberry shortcake recipe, complete with dairy or non-dairy whipped cream is waiting for you. And I just have to give you a sidenote about that strawberry shortcake recipe, if you really feel like you’re just not ready for a raw strawberry but you are excited about strawberry shortcake, go ahead and pop the berries in a sauté pan with a little bit of water heat them on medium for a few minutes to break down some of those raw fibers in the strawberry. It makes them so much easier to digest. There’s no law against cooking your berries a little bit before putting them in the shortcake. The taste is still delicious while protecting your gut for easier digestion and absorption of those strawberry nutrients. Win-win. You can get your strawberry recipes and the other recipes were talking about today at karynhaley.com/summer.
#4 on our list of summer of gut love stars is zucchini.
Zucchini, ripe and ready for you to eat, full of so much nutrition, zucchini is a vegetable you want to be eating this summer if you are in gut healing mode.
Zucchinis have been around for thousands of years. It’s believed that they were first cultivated over 10,000 years ago in South America. We talk about ancient grains and how healthy they are. But let’s take a moment to be impressed with ancient zucchini. Of course, over those thousands of years since, zucchinis have grown to be a much sweeter version than the original—no surprise there. But they are still delish and they are still oh so nutrish.
The summer promise of zucchini is in its anti-inflammatory properties and also it’s immune boosting properties. Again, two things we are always looking for when we have Crohn’s and colitis.
In the grocery store, you might see dark green, light green, or even spotted the zucchini. The nutrient profile for each a slightly different but know that they are all gut healthy. They may even be healthier for us than winter squash because they are lower in starch and lower in sugar content. So less disruption to the gut microbiome.
Zucchini is full of vitamin C, B6, manganese, and that wonderful B vitamin, riboflavin. It’s also high in potassium and folate (you go mama), so eating this versatile vegetable will help give you energy, an immune system boost, and help your baby’s health as well.
And I have to say it again, if you typically struggle with zucchini, if you think it’s not for you, I’ve got you covered with some amazing zucchini as the star ingredient recipes that are easier to digest and made with your gut health in mind.
When we get really specific with why those with gut struggles should consume zucchini, we look at gut struggles like diverticulitis because the zucchini is so hydrating that it helps balance electrolytes and nutrients for those suffering with this condition. Research is also shown it to benefit IBS, ulcer-type symptoms and also leaky gut. These are all things that many of us experience when we have Inflammatory Bowel Disease.
This is all great evidence to encourage you to eat zucchini, but I think the best gut loving reason is the benefit to our epithelial cells. With Crohn’s and colitis, we are often dealing with epithelial damage. Our epithelial cells line the surface of our intestine to help us digest and absorb our food and help protect us from microbial infections. But when these epithelial cells are damaged with Crohn’s and colitis, we are less likely to be able to digest and absorb our food and also we are more at risk for gut infections. Non-starchy veggies like zucchini can help lower inflammation in your gut for a stronger epithelial lining. A stronger epithelial lining equals better digestion and absorption of nutrients in our food. Bam. Drop the Mic. I don’t know about you but that sells me on eating zucchini.
In real gut health practical terms, zucchini is one of the only veggies that can help with both diarrhea and constipation because it is so easy to digest. It helps balance out either one of these challenges for a body. You can eat it soft and mushy, well-cooked, maybe without the skin for diarrhea and full skin on and lightly cooked for constipation. Now that is a versatile vegetable.
And just a real quick FYI before we move on, I’m talking about zucchini here but I also want to mention that yellow squash has many of the same benefits as zucchini so I always recommend eating both of them all summer long while they are in season. Why not get two you for the price of one?
If you’re looking for some unique and gut friendly ways to eat zucchini this summer, look no further than my sensational summer gut healing recipes. There’s delicious recipes for a zucchini omelette you are going to love and also my take on barbecue zucchini boats. Of course you can check those recipes out at karynhaley.com/summer
We have one last summer of gut love star. Are you ready for it? Our last gut healing star, one you should definitely be eating as much as you can this summer is #5 no our list:
Watermelon.
Well it wouldn’t be summer without the taste of juicy, sweet, just eating it says summer, watermelon. Isn’t it great to know that when you eat watermelon you are giving your gut exactly what it needs to help it heal?
Watermelon in the summer is all about getting your antioxidants to help boost your immune system and reduce inflammation throughout your body. Watermelon is also a great summer hydrator since its water content is so high.
Watermelon was first cultivated in southern Africa. What they ate years ago was actually much more bitter, but now across the world, we’ve cultivated more than 1,200 different varieties of watermelon. Crazy cool right? Most of us eat the red part of the watermelon but you can actually eat the rind as well. It’s not toxic or dangerous, but I don’t usually recommend it for gut lovers like us unless you are fully masticating or blending it because it’s just too challenging for our sensitive digestive tract.
In terms of its nutrient profile, watermelon is a great source of vitamin C, hello immune system booster, it’s also high in vitamins A, potassium and magnesium. While I don’t think it’s the best source of your B energy vitamins, it does have smaller amounts of thiamine and B6.
I mentioned the potassium benefits of watermelon and that is not something to take lightly. Potassium is great for cleaning out toxins and helping prevent kidney stones, which is something that those of us with Crohn’s and colitis can be more prone to. It’s also a natural diuretic so that means it helps us pee more– fluid in/fluid out, which also helps decrease those kidney stones.
I mentioned that watermelon has a really high water content. No surprise there but did you know that watermelon is about 91% water. This makes it one of the best natural detoxifier’s out there. I’d much rather you detox with food like watermelon rather than a dedicated detox which can make many people with IBD feel really awful. Our sensitive systems just needs a much more gentle detox and eating foods that naturally detox our body is truly beneficial for us.
Interestingly enough, watermelon has also been used in some of the most popular gut healing diet out there, like GAPS, for example. That’s because watermelon is believed to reduce acid reflux symptoms as it soothes and helps protect our digestive tract. It also helps to regulate pH levels which can be out of balance when acid reflux is at play.
One last thing I want to mention about watermelon is that it is a higher FODMAP food so if you are following a low FODMAP diet this summer, you may want to keep watermelon to a minimum. That doesn’t mean it’s your forever, it just means it’s your now. Watermelon will be waiting for you when your time with low FODMAP’s is over.
Of course, you can find my favorite gut friendly watermelon recipes in your sensational summer gut healing recipes guide. My absolute favorite summer recipe, the one I make all the time, is my watermelon salad with mint and feta. It’s in there as is my creamy watermelon smoothie. You’re going love both no matter where you’re at with your gut healing right now. Of course that’s waiting for you right now at karynhaley.com/summer
So when it comes to summer, your best to gut healing stars are asparagus, pineapple, strawberries, zucchini, and watermelon. Which one are you ready to try today? The best way to find out which one works for where your IBD is at and which ones you like best is to check out my hot off the press sensational summer recipes. These gut friendly recipes will help you with eating seasonally, keep you eating gut healthy, and it will absolutely keep your taste buds happy this summer. And bonus, these recipes are absolutely kid friendly as well. Try them out and let me know what you think.
KarynHaley.com/summer for your free and fabulous recipes.
One last note before we wrap for today. You know I have a private health coaching practice where I help moms with Crohn’s and colitis find the balance between motherhood and IBD, explore options that can have a positive impact on how your illness shows up in your life, and take you by the hand, step by step, as you take big, bold leaps towards life transformational change.
It has been my privilege to serve clients in this way since 2010. From time to time, my practice fills up and I need to stop accepting new clients in order to give my best attention to the clients I currently have. I am very close to that place again and I’m anticipating needing to start my waitlist again real soon. So, do yourself a favor. If you have been struggling with finding ways to quiet your IBD symptoms, if you are feeling overwhelmed with what steps to take next, if you are just feeling lost, make this your call to action. Before I enact the waitlist again, get in with me for a free 30-minute consult.
Now is the time my friend. Put you first. Put your health first. When you do that, you can then be a better mom to those kiddos of yours. It’s really the most selfless act you can do. If you want that free 30-minute IBD consultation with me, if you want to hear how we can work together to make big, positive changes in your life, schedule your consultation now, before the waitlist goes up again. You can do that at karynhaley.com/consult. Super easy, just karynhaley.com/consult and you can book your session with me today.
OK my friend, it’s time to get out there and enjoy summer, gut love style. Summer, summer, summer… it’s like a merry-go-round. So many summer themed songs out there! Get your gut healing, gut loving recipes. They’re waiting for you at karynhaley.com/summer. And of course, if you are driving or I confused you with too many links, you can always find all the links mentioned in this episode in the show notes and Karynhaley.com/95
Until we meet again, I’m wishing you a cheeky and healthy gut healing journey.
Chat soon!
These statements have not been evaluated by the Food and Drug Administration. This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.
Today’s episode is what I would call a mindset episode.
We talk a lot on The Cheeky Podcast about using food, and supplements, and alternative remedies, but one thing we don’t get into enough is how our mind can make the biggest impact. It’s something I’ve been learning more about lately.
It was always there, but it wasn’t until I started having some health challenges again that I realized just how much the mind plays a significant role, even in areas that are unconscious but ingrained in us.
Three Things You’ll Learn in This Episode
🌿 What’s really going on inside your head when someone asks, “How are you?”
🌿 Three questions we must ask to begin to separate who we are from what our illness is.
🌿 A conscious-thought exercise to set your day (your week or your month) off on the right foot.
On this podcast, I’m most often talking about lessons I’ve already learned, I’m on the other side of something and I can step by step the information for you with ideas and concepts related to IBD that I’m comfortable teaching. Today, I don’t have a tutorial or a “how-to”. It’s more of a show and tell. I’m in the middle of this one with you and hopefully today, we can grow and learn together.
[MUSIC]
Hey there dear one, we meet again! Karyn with you on an especially introspective episode of The Cheeky Podcast. We’ve had a crazy Covid week at our house and I’m hoping all is winding down. This is our first time with the virus. 3 out of the 5 of us had it. I’m not part of the 3 and I’m hoping upon hope it stays that way. Covid is an unrelenting beast, it affects everyone differently (I’m not telling you anything you don’t already know) but I hope your experience with it, if you have an experience with it that it is mild and it’s quick. When will we get to fully move beyond Covid? What a long, strange trip it’s been.
Today’s episode is what I would call a mindset episode. We talk a lot on The Cheeky Podcast about using food, and supplements, and alternative remedies, but one thing we don’t get into enough is how our mind can make the biggest impact. It’s something I’ve been learning more about lately. It was always there—I’m a psychology major—and in fact my training in graduate school was in a field called medical family therapy (so the medical side of the mind) so how the mind works and how we can use our mind to our healing benefit is always there, but it wasn’t until I started having some health challenges again that I realized just how much the mind plays a significant role, even in areas that are unconscious but engrained in us.
Let’s start our with IBD mindset conversation with a scenario. One that probably happens to you on a daily basis. It’s when someone casually asks you, “How are you?” Maybe it’s a friend, a co-worker, your boss, maybe it’s the nurse at the doctor’s office when you’re getting checked in, maybe it’s the check-out worker at the grocery store. Besides the perfunctory response we always give which is, “I’m good how are you?” silently, after hearing this question, we may look inside for a split second—it’s so unconscious, so brief that we barely know it’s happening—and we think how am I really doing? The answer to that question is so automatic and most of the time it has nothing to do with how we are really feeling.
It’s in moments like these that we’ll instantly mentally flip back on our day, on the last couple days or the last week and think, how many times have I been stuck in the bathroom, how much fatigue do I have, is my belly aching, am I bloated, gassy—you fill in the IBD symptoms that plague you. That’s how we judge our honest response if we were to actually give it out loud when someone asks, “How are you doing?”
Like I said, it happens so instantaneous and it’s so unconscious that it all happens before we even realize we are doing it.
What’s my IBD doing? Because that’s how know how I’m doing.
That’s the way I was playing it too until very recently when I started consciously thinking about my immediate reaction to this question, “How am I doing?”
Why was I equating my mood solely on what my Crohn’s was doing?
Why was I giving this illness so much power?
Why was I letting IBD dictate how I was showing up in the world, especially when I felt bad?
What if I could separate who I am, my mood, my state of mind, outlook on life from the state of my IBD… could I separate all of this from IBD, even when my IBD is showing up in nasty ways.
Could I get asked that same question, “How are you?” and answer after that quick mental flip, answer with an honest “I’m great” even if my IBD had betrayed me that day?
Have you heard of the term toxic positivity? It’s all abuzz lately. Psychologically minded experts talking about how just having a positive attitude, an exceptionally optimistic attitude, can actually be detrimental to your well-being.
“My life my be on the skids, but I’m on top of the world. Nothing’s going to get me down. Today is another day and I’m just grrreeaaatt!!
The world just the most beautiful place and aren’t I lucky to be alive?”
We all know annoying people like this. They’re so freakin’ happy. Their world is rainbows and unicorns… and the honest truth is that after fives minutes with these people, we really just want to smack them for their toxic positivity.
When I’m talking about separating your IBD from your outlook on life, that’s not what I’m talking about here. I’m not talking about a false or inflated sense of peace or happiness or positivity.
Sure, you’re life may suck but smile and the world will smile with you.
No, that’s not what I’m pondering for myself or proposing for you either.
What I’m talking about is developing a real sense of self that includes highs and lows, but those highs and lows aren’t constantly dependent on the state of our IBD.
Does that make sense to you? I hope it does. It’s not about pretending we don’t have IBD, it’s about having a real life (the good and the bad) anyway. A life that’s not centered around IBD at every turn.
Because what I’m realizing lately is that this pattern of equating, “How am I doing?” is way too enmeshed with my IBD symptoms or non-symptom that day. And it’s giving IBD way too much power over me. And I’ll tell you something, the last thing I’m going to give that son of a B disease, is power.
Now let’s get one thing straight. The state of our Crohn’s or colitis matters. The fact that we have this illness at all, matters. Our body has betrayed us. The body we’ve come to depend on and rely on has betrayed us. Let’s just sit with that for a moment because it’s huge. Think about the betrayal and vulnerability one feels when someone breaks into their home and steals their personal belongings. Has that ever happened to you? It’s a betrayal of your personal world that was supposed to be safe. That’s kind of like what’s happened in our body with Crohn’s and colitis. It’s a betrayal of the highest order. Our body is supposed to be there for us. To keep us healthy and safe and in one fell swoop, with this diagnosis, we were betrayed by the entity closest to us in the world—our own body.
But that’s our body. The physical vessel that carries who we really are around. It’s literally the physical part of us that’s carrying who we are from one place to the next. What about our soul, our essence, if you don’t want to get spiritual or metaphysical about it, our personality. You can just call it that—your personality. The unseen but ever present things that make you, you.
Now, I know I’m getting into an other-worldly realm here. Some might even call this religious and for some, that’s stepping on too many toes. But for me, this isn’t a religious principle. You are a being—a physical being—with the housing you carry around you all the time. IBD has infected that part of you, your body. But the inner you, the invisible beautiful soul within—your personality, your compassion, your motherhood, your beliefs, your ability to experience happiness, gratitude, sadness and empathy… I’m suggesting you see this as completely separate from your IBD. Because when you do, when you separate you from your IBD, you may begin to remove yourself from the judging, and the basing “how are you,” on your illness alone.
We never set out to do it. We never consciously think, I’m going to let my Crohn’s or colitis be my identity. But slowly, over time it happens and it’s time to break the cycle. I’m trying to break the cycle and I hope you’ll join me.
Like I said at the top of the show, this is a new outlook for me. This comes after having some hard times with Crohn’s lately and noticing that it was impacting every part of my life. I was letting it drag me down, not just physically, but emotionally and spiritually. And this thought that maybe I could separate who I truly am, what mood I’m feeling, how I show up in the world, didn’t come to me in an a-ha moment or in a sudden epiphany, but slowly, over time, over the last few months, I started to see that this illness was dragging me down and I wasn’t just letting it to this passively. I was the one attaching myself to the anchor at the bottom of the sea.
So the bottom line here for me and for you is 3-fold. It’s three powerful ways of showing up in the world, despite a diagnosis that betrayed your body. And those three statements go like this:
I am not my illness.
I am not my body.
My identity is more than my IBD.
It’s as simple as that, and it’s as hard as that.
I am not my illness.
I am not my body.
My identity is more than my IBD.
When you fully embrace these three statements, I mean at your core at your heart embrace the hell out of this way of thinking (not just I support the party line), but in your soul embrace that you are not your Crohn’s. You are not your colitis; you realize that it doesn’t need to dictate how you show up in the world. It doesn’t need to dictate your mood. You are not your body. You are not your body. Who you are is invisible, it’s beautiful, it’s un-adultered, it’s pure, and it is fabulous!
So now the question becomes, how do I go about separating myself from my IBD? How do I rip apart this crazy glue of an unhealthy relationship I’m tethered to? Like I said, this is a work in progress for me. In the past, I have found it easy to create distance from Crohn’s when I’m in remission. But when symptoms are raging, when ½ your day is taken up by IBD related crap, when the physical body is betraying you, how do you separate yourself from this dysfunctional relationship?
There is some research in this illness/attachment state. This showing up in the world as if you are your illness. The inability to separate the essence of you from your disease. Scientists call it psychological ownership. And sure, some psychological ownership can be a motivator to help you get well, but when this ownership drags who you are on the inside down with it, now it’s time to look in the mirror and start to make some changes.
How do we go about putting some distance between IBD and who we are at our core for the betterment of our experience on this planet, with this one life you’ve been gifted? We can start by asking ourselves a few questions.
#1: Who was I before my IBD diagnosis?
What was important to me? What lit me up and what brought me down? Who was I and how has that now changed?
Prior to my IBD diagnosis, I would have told you that I was going to be a dancer. I didn’t know if I was going to Broadway or own my own dance studio or teach dance at college, but I was going to be a dancer. It was my life before IBD. But to be really honest with you, I was also self-absorbed and self-centered. Sure I was 14 when IBD came into my life, but I was on a path to lead what I thought of as a carefree, uncomplicated, but honestly not as fulfilled, not as appreciated life as it’s actually turned out to be.
Who were you before your diagnosis?
Have your friendships changed? Has your relationship with your partner changed? What parts of who you were before IBD would you bring forward into your post diagnosis world if you could? Even if it’s in the smallest of ways. Actually, it’s all about finding those small, significant ways.
So, I’m not a professional dancer, and I probably never would have danced on Broadway, IBD or not, but dancing is still a HUGE part of my life, 30 plus years later. Dancing is when I am freest. Dancing is when I connect with my soul. Dancing is when identifying with IBD truly leaves and magic is all I feel on the inside.
And the cool thing about life, post diagnosis, is that we can embrace some of the freedom that having IBD gives us. Some of the societal norms most people follow, we have an excuse to say, “no.” Many, many woman in our society take years to learn the word no. No, I don’t want to do that. Maybe they get comfortable enough in their skin by the time they are in their 40’s, 50’s… but we get to embrace “no” earlier. Protecting your energy, protecting your precious time becomes a hot commodity when you have Crohn’s and colitis. It means saying “no” when others might feel obligated to say yes.
And it also means that because we are faced with so many challenges, we learn to appreciate the smaller miracles in life. The little joys others may never notice or take for granted.
Who were you before your diagnosis? What did you forget to bring forward into your new life? What do you want to leave behind (like the yes-pleasing gene so many women have) and what seeds can grow out of this challenge like an appreciation for small wonders and little things like a the way a warm blanket comforts you or finding an extra roll of toilet paper in your bathroom when you thought you ran out.
I’m working on answering these questions in my life right now and I hope this question calls you to do the same.
#2: Do I make myself my illness?
Is the best describer of you—“You know, Karyn, the one with that gut disease. Karyn, the one with Crohn’s disease.”
My illness. My disability.
Is IBD your only identity? It is if you choose it to be.
How can you flip the script on your health challenge. Sure, it is yours. You are suffering for it, but it also doesn’t need to 100% define you. It doesn’t need to be 100% your identity. How can you separate you from you IBD?
I hope that when someone meets me for the first time they remember me for other things besides the one with that gut disease. There’s more to me and it’s important that I’m putting all my gifts out into the world.
Finally #3: Am I letting IBD dictate my mood? My every feeling, how I show up in the world?
It’s so tough for IBD to not dictate your mood and your thoughts about how you’re doing and what value you can bring to any situation. It can be completely unconscious. When IBD takes over our day, it takes over our soul, our essence, our personality. This becomes our default mode.
To break this cycle, it takes thoughtful, energy planning. It takes finding peace and happiness in small places to get beyond your Crohn’s or colitis dragging you down with it. So, maybe you don’t feel up to going on date night with your partner. Absolutely understandable. But we don’t need to give up the concept of date night all together. How about sitting in bed with your partner watching Netflix—even pausing the show when you need to use the bathroom or sitting with your heating pad if your belly feels like you inhaled a soccer ball.
Possibly you miss your kiddos big game because you were just didn’t feel up to leaving the house. I missed my son’s soccer tournament a week’s ago, but I sat with him while he shared with me the play by play from the video on my hubby’s phone. Thank God for technology. My kid was so excited to relive those moments that he made me feel like I was there. Now, I can still press play and enjoy those moments over and over again.
When IBD dictates your mood, your life, how you show up in the world it’s a good sign that your self-care has taken a hit as well. In what small ways can you pamper yourself? Yes, you are pampering your body with a bath, with a walk in nature, with 5 minutes of quiet time. But really, the bigger benefit is going to your soul. The smell of a candle, the sights and sounds of nature, the inner peace that quiet brings. These things don’t just invigorate the body, they invigorate the soul. And a happy and well-tended to soul is able to separate their physical state from how they are truly feeling deep in their soul.
This separation of mind and body, separation of your illness with who you truly are at your core takes conscious thought. It takes practice, it takes patience with yourself, it takes grace to falter, and it takes B+ mom effort.
I’m working on all of this. Especially on days when I don’t feel well. So, I’ve created mantra guides, words that stay with me as I work through and try to get better at this much needed separation. My favorite mantra right now is: I am not my body. I am not my body… That’s why it’s the title of this episode.
Conscious thought-practice is also really helpful as well. Conscious thought-practice involves being receptive to what the universe is telling me, taking it in consciously and reflecting the light back out into the world. Conscious thought-practice can involve getting myself in a meditative state and taking in the positive words of affirmation that feed my soul so I know what I am truly feeling. Not letting my body dictate the terms of my emotional state.
So, I thought it would be helpful to leave you today by setting both of our minds on the right path as we move forward with our day and with our life. I thought we’d go through one of these conscious thought exercises so you can really feel how powerful they can be. This is one I created for you and you can feel free to come back to it time and time again, whenever you need a pick me up or a gentle reminder that you are so much more than your IBD.
If you are just hanging out and listening today or if you are doing chores, take a quick break with me and close your eyes. It’s time to take a deep breath and go inward. If you are driving or walking, still take a deep breath with me. You can let these words passively wash over you. Either way is good.
You are not your illness.
You is inside, you is the real, inner, unseen you.
It’s your soul, your essence, your personality, you’re her.
The her in you may have to shift a bit to make room for IBD sometimes, but you are still in there.
Serve your soul just as you serve your IBD. Nurture her and she will give back to you 10-fold.
You are not your body.
You are the living, breathing, bounty of all that is good in the world.
You are worthy of love, and praise, and grace, and beauty, happiness, stillness.
You are worthy of genuine care and emotion.
Your identity is more than the woman with IBD.
It’s OK to wonder who you are without your diagnosis.
It’s OK to feel fearful about the unknown of who this person is, of who this person is yet to become, let the unknown fear in.
It’s OK to feel fearful about the known, fearful of what you are dealing with, what you are living with on a daily basis, let the known fear in.
Every ache and pain I experience may not be related to my IBD, because I am a whole person with other challenges and other life experiences.
My diagnosis does not own me.
I am open to discovering who I am apart from IBD.
I am not my illness.
I am not my body.
My identity is more than the woman with IBD.
I will find light.
I will find hope.
I will find balance.
I will find health.
I will find me.
This is the perfect way to end today my friend. Come back to this when you need a reminder of all that you are, all that you are destined to be. It’s waiting here for you. Until we meet again, I’m wishing you a cheeky and healthy gut healing journey.
Chat soon!
These statements have not been evaluated by the Food and Drug Administration. This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.
When I hear a question come up over and over again for my clients, I know it’s time to bring it up on the podcast.
Because I know if they are wondering, so are you.
One of the questions I’m getting a lot lately is, “How do I know if I’m in a true IBD flare up or if I’m just reacting to one of my food sensitivities?”
This is a great question, and on the surface, it seems like a hard one to answer. I bet, if you’ve struggled with this, it’s cost you some sleepless nights and hours of questioning.
It’s time to put this question to bed once and for all. I’ve got you covered and the answer is easier than think to figure out.
Three Things You’ll Learn in This Episode
🌿 Is there a difference between a food intolerance and a food sensitivity?
🌿 3 questions to ask yourself if you’re wondering if it’s a flare-up or a food intolerance?
🌿 How to figure out what your personal food culprits.
Is it a Flare-Up or a Food Sensitivity? How to Figure Out the Difference
When I hear a question come up over and over again for my clients, I know it’s time to bring it up on the podcast. Because I know if they are wondering, so are you.
One of the questions I’m getting a lot lately is, “How do I know if I’m in a true IBD flare up or if I’m just reacting to one of my food sensitivities?” This is a great question, and on the surface, it seems like a hard one to answer. I bet, if you’ve struggled with this, it’s cost you some sleepless nights and hours of questioning.
It’s time to put this question to bed once and for all. I’ve got you covered and the answer is easier than think to figure out.
Let’s get into it.
[MUSIC]
WHERE WILL YOU FIND YOUR SUMMER HAPPINESS?
Hey there my friend, how are you feeling today? It’s June and I’m happy for summer weather in Maryland—finally. I just finished planting flowers in my garden and that makes me happy too. Behind my house, I have a small garden bed and some summers I grow veggies, sometimes it’s an herb garden, and sometimes it just sits dormant when I don’t have the energy or the gumption to do anything with it. Last year my neighbor grew this amazing flower garden. It was a thing of beauty and she was always bringing bouquets over to my house. We’d take care of the garden when they traveled, I loved peering over my fence into her garden to just take in the sight of the flowers. It was a daily self-care exercise and stress reliever all in one.
So this year, I decided I’d dabble in some flowers too. I bought seeds, I grew them into little sprouts in my house and I just finished planting them this week. I know, it’s late. We’ll see what happens. I’m always late putting my garden in and it still works out so I’m hoping the flower garden works too. Sunflowers, daisy’s, zinnias, Snapdragons, and Phlox’s. If you are a flower lover, these probably mean something to you. I, on the other hand, have no green thumb and don’t have a eye for telling which flower or plant is which so this will definitely be an experiment. If it works, I should have some stress relieving, calming beauty to look and smell at during this time of year. If it doesn’t, well I tried.
What are you doing this summer to find your center, to find some peace during a troubling time with your Crohn’s or colitis? To get through the kids summer vacation. I hope you find something that makes you smile because we all deserve to find something to smile about each day and sometimes, it’s something little, but it just brightens your world for a moment. Know what I mean?
Reach out and share with me what your summer happiness goal is. Hello@karynhaley.com. I can’t wait to connect with you!
Well, my dear, this is a good episode. It’s going to provide you with some clarity on a very murky topic for many of us in the IBD world. How do we know the difference between a food sensitivity and a flare up? This can be tricky for many.
I GET IT NOW.
In thinking about this topic for today, like with all episodes, I wanted to give you the most medical, research backed information, but maybe this is a surprise to you and maybe it’s not, medical journals and research studies aren’t being done on this. At least not ones I could find. So today, keep in mind I’m going from my own experience and my client experiences to answer this question for you.
I do have to say though that since I started my health coaching practice back in 2010, I’ve definitely seen patterns emerge and I feel confident that you are going to benefit from what I have to share. Just keep in mind the research studies aren’t there yet. Maybe one day they will be.
Also, I want this information about flare ups vs food intolerance reactions to be very actionable for you. After this episode, I want you to be able to say, “I get it now. That makes sense and now I’ll be able to figure this out for myself.” That’s why, after just a little bit of background info to make sure we are all on the same page with what a flare up is and what food intolerance is, I’ll be giving you the 3 questions to ask yourself next time this issue presents itself to you. The three questions that will give you all the information you need to know what’s going on with you in that moment. Does that sound like a good plan? I hope it does for you.
OK, now let’s start this conversation by all of us getting on the same page. When I say, “food intolerance” or “food sensitivity” what is it that I am talking about? It’s something that every IBD client I’ve ever had has had to deal with. It’s something Gut Love Community members email me about. IBD and food sensitivities, whether you know you have them or not, are impacting how you feel. So when we say, food intolerance or food sensitivity, what are we talking about here? What’s this thing that’s impacting so many of us?
FOOD INTOLERANCE VS FOOD SENSITVITY.
The American Academy of Allergy, Asthma, and Immunology says that, “A food intolerance occurs when someone has difficulty digesting a particular food.” The smarties at Harvard say that food intolerance is, “The inability to process or digest certain foods.” Very similar right?
Harvard talks about examples of food intolerance being something like lactose intolerance. I’ll add on to that by saying histamine intolerance or fructose intolerance. An inability to digest those things. Harvard data also says that there’s a difference between a food intolerance and a food sensitivity, though when I look at their writings about both, they are really so stinking similar that I’m not sure even they understand the difference.
Other sources that I’ve seen don’t differentiate between food intolerance and food sensitivity. They use the words interchangeably. Personally, that’s the philosophy I prescribe too. So for today, you’ll probably hear me say both words. I mean the same thing. Whether it’s a food intolerance or a food sensitivity, we’re talking about having a challenge with properly digesting a particular food.
Now even though I’m using food intolerance and food sensitivity interchangeably, I’m not including food allergies in the mix. True food allergies are quite different that a sensitivity. A sensitivity starts in the digestive system. It may branch out and show up in other places as we’ll get into today, but it starts in the digestive tract. A true food allergy is an immune response where even a microscopic amount of that food can lead to anaphylaxis—a life threatening reaction where the person has difficulty breathing, might be wheezing, trouble swallowing, low blood pressure, maybe even passing out.
Food allergies are a whole different thing as you know if you have a family member or a friend with a food allergy. That’s not what our focus is today. Today is about the food intolerance type of issue with food and frankly, the least talked about food challenge and least understood by our doctors.
SYMPTOMS OF FOOD INTOLERANCE
So when we talk about food intolerance, what exactly are the symptoms. What do those of us with IBD and food intolerance experience as a reaction when we eat something that doesn’t agree with us?
Well, as you can image, G.I. symptoms come up.
Intestinal gas
bloating
abdominal pain
diarrhea
But food intolerance symptoms may not stop there. Like I said, even if the symptoms start in your digestive system, they may not stay there. You may never even experience gastro symptoms from your food sensitivity. And that’s what makes this so damn difficult to pinpoint, to figure out the culprit in the first place.
Your food intolerance may show up as neurological symptoms like:
Headaches
Brain fog
Poor concentration
Inattentiveness
Scattered mind
Anxiety
Jitteriness
ADHD
Or it may show up as an inflammatory response like:
Arthritis
Joint pain
Stiffness
Muscle aches
Runny nose
Sinus pressure
Sneezing
It may even show up as a skin response with:
Eczema
Rash
Bumps
Hives
Flaky patches on the head
Flushed skin
Your food intolerance may even show up as fatigue or drowsiness.
See why so many of us don’t know we have food intolerance? You go to your dermatologist for a rash, your neurologist for headaches, maybe a therapist for your ADHD symptoms… and not a single one of these providers puts these symptoms together. No one is looking at the whole picture, saying huh, “I wonder if there’s a root cause to all of this and I wonder if it’s all related?”
But you can begin to do that for yourself today. You can begin to ask yourself, “Which of these symptoms ring true for me and could they be related? Could something I’m eating be at the heart of all this?” These are big questions and it’s OK if you don’t have all the answers today. We start with the questions. Questions about what’s going on with you is where your healing begins.
So we can experience one or two of these symptoms after eating certain foods or more symptoms. That’s not unusual either. Probably more when it comes to food sensitivities because they can show up in different ways.
SYMPTOMS OF AN IBD FLARE-UP
OK, so we know what the symptoms of a food intolerance or a food sensitivity are. Now let’s look at what’s going on when we have a Crohn’s or colitis flare up so we can begin to see the subtle differences. We know that an IBD flare up happens when we are not in remission, when inflammation is up, gut dysbiosis is rampant and our immune system is in attack mode. This is a time when our symptoms get out of control. As you can imagine if you remember some of the symptoms that I just mentioned, the IBD flare up is a similar picture. According to the Cleveland Clinic, world renowned for their G.I. department, they say an IBD flare up is happening when some of the following symptoms are present.
Remember our food intolerance symptoms? Keep those in mind while we go over these flare up symptoms:
Abdominal pain
Diarrhea
Diarrhea/constipation
Urgency
Gas
Bloating
Loss of appetite
Loss of weight
Mucus/blood in stool
Upset stomach
Less common, but also present sometimes:
Fever
Fatigue
Itchy, red eyes
Joint pain
Nausea
Vomiting
Skin rashes
Vision problems
Completely different right? You’ve got it now. A flare up and a food intolerance present completely different. Case closed, we can end this episode now.
Uh, not so fast. That was my way of seeing if you’re still with me.
If you saw just how similar that flare up list was and you’re comparing it to the food intolerance list, I think you see the problem coming to life right before your ears. This issue of food intolerance vs flare up is a murky, tricky, little sucker and it lies. It loves to create confusion and chaos. It’s no wonder we can’t tell the difference between a food intolerance reaction and a flare up. There’s so much overlap in the symptoms that we may think we’re having a flare up when it’s actually a food sensitivity reaction and we may think we are having a food sensitivity reaction when it’s actually a flare up.
So how do we begin to figure this out? How do we begin to peel back the layers of this seemingly complicated problem, this onion if you will, to get to what’s really going on? Because when we know what our culprit is, then we can do something about it.
Uncovering whether it’s a food sensitivity vs a true IBD flare up involves asking yourself 3 questions. Three questions that will give you the information you need to have peace of mind that you are going down the right track to address your problem.
THE 3 QUESTIONS TO ASK YOURSELF.
Question #1:
When I remove my suspected food culprit, do my symptoms go away?
If this were me, and it has been me several (too many) times before, the conversation with myself would go something like, “Were there peppers in that soup I had last night, and then had again as leftovers for today’s lunch? Yes, shoot I can’t believe I did that. I know peppers and I are not friends. That must be why I’m having extra gas, bloating, and diarrhea today. That’s why my head is pounding, and my hands are aching.”
Or the conversation I’ve also had with myself in the past (I like to talk to myself a lot and I also answer back, that’s a problem isn’t it). Anyhoo, I’ve said to myself, “These last several days I haven’t felt like myself. I’ve had been on the toilet more, I can’t keep track of a single thought in my head, my gas has been really smelly, and my belly looks 3 months pregnant by 4pm. What’s going on here? What have I been eating lately? Is there a food I’ve been eating that I can attribute this too? Let me do a few days with my Food-Mood-Poop Journal and see what’s going on.”
See how those are two different scenarios, but I’m getting back to the same question. When I remove a suspected food culprit, do my symptoms go away? And if the answer is yes, you are most likely dealing with a food intolerance and not a true IBD flare up.
Now, before we move on to question #2 I want to address the challenge I see so many of you having with IBD. You feel so awful so much of the time that you don’t know what foods to remove. You don’t have any idea where to start. I’m going to cover this in just a minute so hang tight with me. I promise I’ve got your starting place too.
But if you are already working with food to help your IBD, if you are already on a gut healing diet, if you’ve already removed many of your culprit foods, this question will be easier for you to answer.
But, if you haven’t started a gut healing diet yet, what are you waiting for? It may not be 100% the answer for you, it must be part of an IBD healing approach—it’s in that Wheel of Wellness I talk about so often on the podcast. But gut healing food is an important factor and it’s time to get started on that today. Go to Episodes 68-71, wherever you get your podcasts and listen to my gut healing diet series to help you find the best gut healing diet for you.
OK, question #1, when I remove my suspected food culprit or culprits, do my symptoms go away? Now, let’s move to question #2.
Question #2 is: What are my symptoms?
It’s time to take a hard look at what’s going on with you. It’s time to be honest with yourself about your symptoms. As moms, we so often put others needs in front of our own, so with this question we strip down all the falsehoods, all the “I’m OK, I can handle it, it’s not that bad,” and we get real and honest with ourself.
What are my symptoms?
Now, remember, those symptoms of a flare up and a food intolerance can be very similar, but we have to ask ourself, “What are my symptoms?” Although there can be a wide range of symptoms in food intolerance, usually we are not seeing things like mucus in our stool, blood in our stool, consistent weight loss, fever, eye challenges like Uveitis…
We are not seeing these types of issues with an immediate food reaction.
Are you having any of these symptoms? Remember, according to the Cleveland Clinic, these symptoms are more indicative of an IBD flare up.
But maybe your symptoms aren’t this severe. Maybe your feeling abdominal pain, you’re spending more time on the toilet, you’re having headaches and body aches… is it just a food intolerance or could more be going on?
It’s time to ask yourself question #3.
And question #3 is: How long has this been going on?
1 day? 2 days? 3 days? Or is it more like 1 week, 2 weeks, a month, or longer?
To answer this question fully, we have to know the answer to another question first and that question is, how long does a food sensitivity reaction usually last? That’s a tough one to get a definitive answer on, but let’s break this down as best we can.
First, it’s important to note that a food sensitivity reaction may occur within a couple hours of eating, but it may also occur up to 48 hours later. It also may not occur until you’ve eaten your food culprit a couple times. You may need to put a couple helpings in your system over a couple days before your body says, “Enough!”
There’s really no clear guidance from medical sources here, but from my experience, a food intolerance reaction usually will go away 1-4 days after you’ve remove the culprit.
So, how long have these troubling symptoms been going on? 1 day, 2 days… or is it a lot longer than that?
According to most IBD experts, an IBD flare up can last a week, to several months, even several years. If your challenges are going on that long and if you’ve removed all your food culprits, you better believe that’s not the cause of your symptoms. It’s time to get some help from your doctor.
So, symptoms play a role in determining what’s going on and so does how long it’s been going on. If you can answer these three questions for yourself, you will come a long way towards deciding if what you are going through is a food sensitivity reaction or a true IBD flare up.
Let’s say you’ve asked yourself these three questions and you know it’s a food intolerance that’s at play, but you just can’t figure out what’s bothering you. Where do you start? Well, there’s three options I usually suggest.
WHERE SHOULD I START?
#1- Food-Mood-Poop Journal
It’s the most comprehensive, meticulous way to figure out what your food culprits are. It’s crazy powerful and why I suggest it so often to my clients and on this podcast. There’s a lot that can be gleaned from tracking your food and your responses to that food. Download an app, do a free form journal, or get my free and fabulous F-M-P Journaling System at karynhaley.com/journal. Just get started with it and start to see the patterns in what you eat and how you feel.
Now, what’s another option if you suspect there’s some food culprits but you don’t know what they are? An elimination diet is another option to try. With an elimination diet, you get rid of known IBD culprits—the main food sensitivities for many. Eggs, dairy, gluten, corn, soy, wheat, etc… Leave them out of your eating plan for 30 days to 3 months and then start to slowly add them back in and see what happens. With an elimination diet, I highly recommend you also journal about how what you are eating is impacting you with some type of F-M-P system. We think we can keep it all in our mom brain, but we really can’t. Elimination diets can be really helpful, especially when paired with a way to track how it’s going.
Or you can do option #3. Option number three involves getting a practitioner to order a food sensitivity test for you. This is usually accomplished through a blood test and as I’ve mentioned previously on the podcast, you can now even order these kits on your own. Some are good. Some are crap. I have to say though that food sensitivity testing shows a moment in time. Our sensitivities can change over time and insurance doesn’t usually cover the testing so that can be an expensive moment in time.
If you are already working with a practitioner that has access to a high-quality food sensitivity test, go for it. If not, I highly recommend the other two methods to figure out what food intolerances you are dealing with.
Knowing what you are sensitive to will make answering those three questions extraordinarily easier.
Now, that’s what to do if you know food intolerances are at play with what’s going on with you or if you are trying to sus all that out. But what if you know it’s a flare up. You ask yourself those three questions I mentioned and you decide, yep, I’m in a flare up. Well, now it’s time to get some help. Your gastroenterologist, your functional, integrative, or naturopathic doctor… they are trained to help you in times of flare ups so don’t suffer alone. Go see them and see how they can help.
No matter if you are suffering from food intolerances or an IBD flare up, suffering is suffering. Please do yourself a favor and start by asking questions. Ask yourself the three questions I mentioned today.
If I remove my food culprit, do I feel better?
What are my symptoms?
How long has this been going on?
Start looking at what’s going on with you—no ignoring it because you don’t have time. Trust me, ignoring it will only take time away in the long run from you being the mom, the partner, the friend, the family member, the worker, and the human you deserve to be.
Today is the day to look at what’s going on mama and I’m here to help. If you are struggling with this very thing and you’re still feeling confused about whether what’s going on with you is a food intolerance or a flare up, get in touch. Together, we’ll figure it out.
Hello@karynhaley.com is how to get in touch with me. I love hearing from you and I’m looking forward to connecting with you soon my friend!
Until we meet again, I’m wishing you a cheeky and healthy gut healing journey.
Chat soon!
These statements have not been evaluated by the Food and Drug Administration. This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.
Exhausted by motherhood, chronic illness, all the demands placed on us every day?
If you’re feeling like your mind and body could really use a jolt of energy, a natural jolt of course– no 5-hour energy drink needed. You are going to love this episode.
It’s my interview with Vanessa Nowak, Health Coach and exhaustion to energy expert for moms. She has some really practical, tangible tips to share with us today so we can go from fatigued and blah to thriving and energized.
Three Things You’ll Learn in This Episode
🌿 The motherhood exhaustion story that led Vanessa to start to make changes in her own life.
🌿 Vanessa’s 5 Step Exhausted to Energized System to help you have more mom energy and better health .
🌿 Why, even when we have a step-by-step plan for success, we fail to act. And how you can get over inaction and into energy again.
These statements have not been evaluated by the Food and Drug Administration. This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.
The problem with the way most providers approach treating Crohn’s and colitis is that they treat us with a top/down, the outside/in perspective instead of finding IBD where it starts—at the root.
The top/down approach is great when symptom relief is your goal, but not so good when you are ready to move beyond medicine and tackle this illness from the inside/out.
This backwards way of treating IBD that we have become so accustomed to smothers our IBD flame for a short stint, but doesn’t put the fire out for long periods of time, it negates the roots that caused our illness in the first place, and discounts the body’s innate and truly amazing ability to restore balance when given the proper tools.
In this Treating IBD series (this is Part III), we’ve been talking about a whole new approach—a re-imagining of how we see our Crohn’s and colitis, from the way that it came into our lives, to providers who can help us dig deep to find longer lasting answers.
And today, as we wrap up this Treating IBD series, we’re putting the final piece of the puzzle in place. The one that’s waiting for you to put all this information together.
The nine root causes of IBD.
Chances are you don’t have all 9, but when you know your 3-5 roots, you can be armed with the clarity and power you need to finally make big, bold leaps at truly quelling your IBD.
Together, in Part III of our Treating IBD: Moving Beyond Medicine series, we’re going to nail down your roots and get you moving on a gut healing path that leads to remission.
Can I get a yes, yes, yes!!!!
Three Things You’ll Learn in This Episode
🌿 When and why probiotics and pre-biotics (both in food and supplement form) can make you feel awful and do more harm than good.
🌿 The definitive way to know if you have leaky gut (not everyone with IBD has it).And then I’ll tell you what to do about it if you’ve got it.
🌿 How to get in touch with 10 IBD Experts that have practices dedicated to Crohn’s and colitis root cause healingso you can continue this conversation and thrive in your life.
Treating Your IBD: Moving Beyond Medicine Part III
The problem with the way most providers approach treating Crohn’s and colitis is that they treat us with a top/down, the outside/in, perspective instead of finding IBD where it starts—at the root. The top/down approach is great when symptom relief is your goal, but not so good when you are ready to move beyond medicine and tackle this illness from the inside/out.
This backwards way of treating IBD that we have become so accustomed to smothers our IBD flame for a short stint, but doesn’t put the fire out for long periods of time, it negates the roots that caused our illness in the first place, and discounts the body’s innate and truly amazing ability to restore balance when given the proper tools.
In this Treating IBD series, we’ve been talking about a whole new approach—a re-imagining of how we see our Crohn’s and colitis, from the way that it came into our lives, to providers who can help us dig deep to find longer lasting answers. And today, as we wrap up this Treating IBD series, we’re putting the final piece of the puzzle in place. The one that’s waiting for you to put all this information together.
The nine root causes of IBD.
Chances are you don’t have all 9, but when you know your 3-5 roots, you can be armed with the clarity and power you need to finally make big, bold leaps at truly quelling your IBD.
Together, in Part III of our Treating IBD: Moving Beyond Medicine series, we’re going to nail down your roots and get you moving on a gut healing path that leads to remission.
Can I get a yes, yes, yes!!!!
Here we go.
[Music]
If autoimmunity was a tree, it would have nine roots. Nine roots that all lead back to one place. Your trigger. Hey there my friend, Karyn Haley with you again on The Cheeky Podcast and I hope you are having a promising day. It may not be great. We all know days with IBD can be a hit or miss, but it’s episodes like this one that have the power to give hope and support, to help you move forward, armed with life transforming knowledge. Knowledge you can then run with.
And this is definitely a notes episode, one that will give you so much information, you’re going to want to have a place to jot some of these ideas down. This episode is Part III in what has turned into a 3-part series all about how you can move beyond medicine to add other treatment modalities to your IBD healing regime.
I’ve said it before and I’ll say it again, medicine may be part of your plan. I’m certainly not promoting taking away what you already have in place. What we’re talking about in this series is finding other ideas to add to your Wheel of Wellness besides medicine, to diversify your healing, get to the root of why you got here in the first place. And if it’s your goal, to help you completely move beyond medicine when the time is right for you.
Only you and your doctor will know when the time is right for that, but in the meantime, lets focus on adding to your treatment options so that you can find the healing and the path to the life that you absolutely deserve.
Last week in Part II, Episode 90, do you remember that was the episode where we talked about all your provider options when you’re ready to truly explore all the healing modalities open and waiting for you. Options and ideas your traditional doctor is probably not telling you about. If you haven’t listened to that episode yet, go check it out. It’s got loads of really solid information on other providers that can help when you are ready. You might also remember me saying that I’ve got an awesome resource for you, with my favorite IBD experts in each of the areas we discussed. IBD experts who are in the thick of gastrointestinal issues and have great information and knowledge to offer. Some you may have heard of, some may be completely new to you.
If you want to get your hands on my IBD Expert List, you can get your hands on it at karynhaley.com/experts. Wherever you are in the U.S. or other parts of the world, this list is going to be valuable for you because many of these providers offer telemedicine options and others have ongoing information they are publishing regularly regarding gut health—information you don’t want to miss out on.
I’ll remind you about the link one last time before we wrap up and of course, it will be linked in the show notes as well at karynhaley.com/91
Now let’s get to those roots.
Back in Part I of the Treating IBD series, I mentioned your 3-legged stool. Do you remember the legs and are you still holding on to how they pertain to you? The first leg of your stool is your genetics—the DNA you are born with. Is it as fixed as we once thought? Nope, it’s changeable. According to the field of epigenetics it is, but were we born with the DNA for IBD? Yes, indeed.
The next leg of your stool is your microbiome or the trillions of bacteria living inside of your body, whose balance or imbalance, possibly intestinal permeability, is key to the trajectory of your IBD.
If all of this is confusing, don’t fret, go back and check out Episode 89. It will catch you up in a simplified way, and then you can jump back in with us for this episode, Part III.
Now the last leg of your stool, do you remember that one? It’s your trigger leg—the mind, body, or soul stressor or stressors that caused a volcano in your body named Crohn’s or colitis to slowly begin to ooze. Or even cause a catastrophic eruption like a Pompeii sized blast. Everyone is different here. How did your IBD show up for you? It’s these stressors, the triggers for you– this is where we begin our treating IBD story today.
So in Part I we talked about the 3-legged stool and how one of the legs is your trigger, and at the end, I gave you a homework assignment to think about what those stressors might have been for you. Today, we get to put your homework to the test with 9 possible autoimmunity triggers. Let’s see if your triggers fall into one or more of these categories.
Like I said at the top of the show, most people with autoimmunity, like IBD, fall into 3-5 of these root cause triggers. Maybe you’ll confirm what you already know and you’ll feel more confident about what brought your IBD about or maybe you’ll add a couple triggers to your insights and be that much more armed with great information to take to your provider and into your future healing.
With each trigger, I’ll be giving you some ideas to help get you started on a healing path as well. I’ll point out some of the ways medical professionals look at, assess, and treat these nine roots. This is definitely not a substitute for a good medical provider. We’re really looking at this from a high view, general perspective today, but it will still be good information so that you can fill in your specifics and at least know which practitioner to start with depending on the triggers you are presenting with.
Ready for the 9 triggers?
HERE’S TRIGGER #1: LEAKY GUT
Is this one of your triggers? Maybe, maybe not. Everyone who’s heard of leaky gut and has gastrointestinal challenges tends to think they have leaky gut. This isn’t always the case and you can’t make a definitive assessment based on symptoms alone.
If you were with us for Part I in our Treating IBD series, you might remember I mentioned a clinician and researcher named Dr. Alessio Fasano. He’s the man who started this whole leaky gut conversation. Thanks to his research, we know that there is a protein that regulates leaky gut in our body. That protein is called zonulin and there are some really good tests in medicine today, tests ordered by functional and integrative medicine providers, that look to see if you have high levels of zonulin in a blood or stool test.
A high level of zonulin is a good indicator that you do in fact have leaky gut, one of the root triggers behind autoimmunity and IBD.
Let’s say zonulin testing has been conducted by your provider and you know leaky gut is at play as one of your root causes. Now what? Well, there’s a few options root cause providers are using for their patients, and of course it’s one part of a comprehensive approach because it must go hand in hand with other root cause solutions, but first and foremost, we grab the low hanging fruit and address your diet. Eating in a way that supports the health of your digestive system and the lining of the intestinal track is paramount.
We know that everyone is different here, but some changes you may want to consider are eating gluten free, dairy free, possibly eliminating gut disrupting foods like corn and soy. These types of foods may be one of the things at the root of your IBD and we’ll talk about specific food sensitivities in a moment, but this is just the tip of the iceberg when it comes to foods that create an environment for leaky gut. Healing leaky gut can also include adding in foods like bone broth. Basically, the bottom line with leaky gut is to eat in a way that supports your GI tract so that you have the power to digest and absorb the food you eat. Sounds like digesting and absorbing nutrients should be automatic, but for those of us with IBD, it’s not.
Besides food, what other options can help heal your leaky gut? Supplements and herbs for starters. Digestive enzymes, probiotics, an amino acid supplement called L-glutamine, licorice root, slippery elm, aloe vera, marshmallow root. And of course, I’m not saying you need to take all of these. Absolutely not. These are just options to consider—ones you can work with your “moving beyond medicine” provider to tailor a plan that works best for your needs.
TRIGGER #2: GUT DYSBIOSIS
Dysbiosis is a bit of a fancy medical word, but it just means that there’s an imbalance of bacteria your digestive system. An imbalance of bacteria is one of the hallmarks of IBD. Many of us fall into this root cause. How about you? How does this one land for you?
Gut dysbiosis is one of those ailments best looked at in your stool, but it’s not going to be found in the traditional stool tests you might at your GI office. Thankfully, there are functional labs like Diagnostic Solutions and Genova Diagnostics that offer quality stool testing for gut dysbiosis. It’s great if you have a provider who can order these types of labs, but if you don’t, the good news is that now you can order labs like these on your own, through reputable direct to consumer sites. I always prefer for a doctor to be able to help you interpret the results, but it’s good to know that tests like these, that were once only offered by certain providers are now offered to the masses. I’ll leave some links in the show notes at karynhaley.com/91 to some of the best direct to consumer lab companies.
Healing gut dysbiosis all starts with diet. See how much you can accomplish with diet? It’s truly amazing if we only put a little energy into finding out the foods that work for our body. Your first steps here will be to cut out the crappy food (you know what I’m talking about—the fast food, the canned, boxed, packaged food with way too many ingredients that no one can pronounce). Replacing the junk with healthy food—remembering that healthy is different for everyone. Again, it’s about eating the food your body can digest and absorb. Providers like the ones mentioned last week in Part II can help you figure this out.
After a diet clean up, we want to start adding in probiotic rich foods like 24-hour fermented yogurt, sauerkraut, kimchee, fermented veggies, kombucha, kefir, pickles, apple cider vinegar. All the good bacteria that can really begin to repopulate your digestive tract.
When you are able to tolerate pre-biotics, foods like dandelion greens, Jerusalem artichoke, garlic—these are great options. But again, after some healing and restoring of the digestive tract has taken place. If you’ve ever just jumped into probiotics or prebiotics because you heard they were the answer for IBDer’s only to feel bloated, gassy, have diarrhea, etc., it’s because your gut just wasn’t restored enough for this step yet. Again, working with one of the providers I mentioned last week will help you figure out when the time is right for you.
Besides probiotic foods, probiotic supplements made from high quality pharmaceutical grade ingredients through brands like VSL#3, Visbiome, Kirkman labs, and Pure Encapsulations, and Klaire Labs can be helpful as well.
TRIGGER #3: GI INFECTIONS
SIBO, Candida, C-diff (clostridium difficile), salmonella, E coli, H pylori… so many gut infections and as hard as it is to believe, much of the time we don’t know we have these infections at the root of our IBD because we are so used to having gut challenges. It becomes normal to us. And no one is testing for it.
Bloating, gas, diarrhea, back and forth between diarrhea and constipation, sugar cravings, heart palpitations, anxiety, brain fog, poor concentration, skin rashes… all of these can be symptoms of undiagnosed GI infections. With infections like these, the only way to really treat them with accuracy is to test for them first. SIBO (small intestinal bacterial overgrowth) is one of these infections that you’ve probably heard of, but most gastro’s aren’t testing for it. Or when they do test for it, they aren’t using the best test available to them. I see client after client only able to get limited SIBO testing. It is so frustrating. But integrative, functional, and naturopathic physicians who specialize in IBD are usually knowledgeable about the best SIBO and other GI infection testing options. Again, there’s probably tests you can order direct to consumer, but having a trained professional to read your results is always preferable.
When treating gut infections, sometimes an antibiotic is needed. Other treatment options may include herbal remedies like allicin (compound in garlic) or natural antibacterials and antifungals like oil or oregano or neem oil. The type of infection you have along with your doctor’s gut infection protocol (they all seem to be a little different) will determine what you take and for how long.
Food should always be a part of an intestinal infection treatment plan. Diets like Low FODMAPs and SCD can be prescribed to help because they are low in sugar, low in fermentation, and low in carbs.
GI infections will always trump adding in probiotics for gut dysbiosis. This is a clear case when some restoration of the GI tract needs to come first. After some healing has taken place, then it will be safer to start adding in probiotics in the form of fermented foods or supplements again.
TRIGGER #4: THE HIGH SUGAR/HIGH CARB DIET
Oh yeah, mama, you know if this is you. This was me when I finally decided I wanted to move beyond medicine. This was my biggest culprit. Back then, my days were filled with pasta, white bread, cereal, white mashed potatoes with gravy, mac and cheese… so called comfort food. that’s all I ate. So much so that when I finally changed the way I was eating and embraced a low carb diet, I went into carbohydrate withdrawal. Yes, it’s a real thing it is no joke.
Changing up your diet when you are a sugar and carb junkie can be real tough, especially when you see others eating this way, seeming to have no consequences at all. Not fair, right? This is where the genetics comes into play unfortunately, but as my clever integrative gastro told me once, yes you have the IBD genes, but eating that will always catch up with you. So while others are struggling with heart disease, Type II Diabetes, strokes, and neurological challenges, your future, thanks to eating healthy, looks much brighter.
Your genetics that may have set all of this up in the first place, can actually be a positive here because it’s what is giving you the motivation to eat with your gut in mind; to eat healthy so you can avoid all those later in life challenges so many are plagued with.
The even better news about trigger #4 is that when one of your root causes to IBD is an unhealthy diet, the treatment doesn’t require a procedure, a test, bloodwork, or even a stool sample. Instead, it requires a commitment to figuring out what gut healing foods work best for your body. This is a good place to enlist the help of a qualified nutritionist or a health coach specializing in IBD. Not a calorie counter, bland food diet promoter, but someone who understands the impact of food on the digestive tract. And if they mention following bland diet, remember that’s your cue to run.
TRIGGER #5: VITAMIN AND MINERAL DEFICIENCIES
This can be a big unknown trigger for autoimmune conditions like IBD because so much of the time, we never know where our vitamins and mineral stand. Who’s getting vitamin and mineral profiles checked? As an IBD patient, it’s not something that comes up often in traditional settings. But when digesting and absorbing nutrients is at play and it’s not going well, you better believe it’s going to show up as a GI challenge.
Vitamin and mineral deficiencies may show up as weak bones, fatigue, decreased immune function. Any of this sound familiar? So many of us are saying yes. This could be a root cause for you and it’s time to get it checked out. Like I said, vitamin and mineral testing is not a standard part of your bloodwork. Maybe a vitamin D level if you’re lucky, but other nutrients like your B vitamins (like B12 and folic acid), zinc, calcium magnesium, Vitamin C, potassium… Or how about your macronutrients like how well you digest fat, protein, and carbohydrates. All of these levels will have an impact on your C + C. And no one is looking for it.
Testing and then correcting for vitamin and mineral deficiencies can lead to huge transformations for the way your Crohn’s or colitis shows up for you. A functional/integrative provider may start looking at your vitamin and mineral count by checking out your bloodwork, but then they good deeper with urine, saliva, possibly hair sample testing—tests that can detect the micro and macro nutrient deficiencies in your body. Then, they can give you a personalized vitamin and mineral plan that includes food as well as supplements that are actually worth taking.
Let’s take your B-12 level for example. Most traditional docs may prescribe B-12 injections if they find you are low in B-12 (common in ileal Crohn’s). Low levels of B12 may show up as fatigue, brain fog, muscle aches, joint pain, weakness… Most doctors end up prescribing a form of B12 call cyanocobalamin. But another form, methylcobalamin, the methylated form of B12 is the active form of B12, so no conversion of the vitamin is necessary for your body. Many IBDer’s are unable to convert into the active form so they are just wasting their time with a B12 supplement that never helps their levels rise.
Let’s take one that’s more common—vitamin D. We’ve all heard of that one. Many with IBD are deficient, but are you getting the right test with your blood serum labs? Make sure you ask your doctor for the 25-hydroxyvitamin D test and when in comes in be sure you look at your values as well. Many traditional providers will say, “You’re level is around 30 so you’re OK, when functional and integrative providers warn that your D level really needs to be higher than that. Sure, we can ward of the most serious of sickness with a low normal level, but to function at our peak, our D levels need to be much higher. Providers like the ones I mentioned last week will look at your labs differently to help you function at your best, not just survive.
TRIGGER #6: HIDDEN FOOD ALLERGIES/SENSITIVITIES
This is a big one for us. Capital H HUGE. It’s amazing what knowing your food sensitivities and avoiding those foods can do for you. Have you ever spent the time to figure this out for yourself? If you have, I know you are shaking your head saying, “Oh, yeah, it’s huge!” I’ve personally witnessed a 180 degree turn around in client after client when they figure out what foods work for them and what foods don’t. And these type of food reactions may not be your typical food allergy with an anaphylactic reaction, but they cause troubles nonetheless.
Common root cause sensitivities we tend to see in those with IBD are foods like gluten, dairy, foods that contain histamines or fructose, corn, wheat, soy, eggs, sometimes caffeine… And the way these sensitivities show up for each of us will be different. From gut challenges to body aches to brain fog to sleep disturbances to skin reactions… food sensitivities show up in a myriad of ways. Figuring out what these foods are and how they show up in your body is the key to quelling this root cause challenge.
There’s many ways to assess food sensitivities. One way is through food sensitivity tests like one called LEAP (learning, eating, and performing test) or the ELISA test—Everly Well has an at home version of a food sensitivity test, Genova Diagnostics has a version as well. While these tests are by no means perfect when it comes to catching every food sensitivity, they can give you valuable information to start making changes to what you eat.
If you don’t have access to food sensitivity testing, you can still make strides at figuring out your food sensitivities by tracking your food, your mood, your symptoms and your poop with a food journal in an app or with my Food-Mood-Poop Journaling System. Methods like this usually take more time and dedication, but they can work to figure out how the food you eat is impacting the systems in your body—especially the GI tract. If you’re looking for a way to track yourself so that you can begin to uncover what you’re food sensitivities are, go to the show notes at karynhaley.com/91. I’ll leave a link for you there to get my F-M-P Journaling System completely free.
TRIGGER #7: TOXINS
Toxins are something most of us rarely think about. Sure, we think poisons and hazardous materials as something to avoid. Carbon Monoxide, asbestos… You might even remember the Mr. Yuck sticker our parents would place on products throughout our home if it was something we weren’t supposed to touch because it had chemicals in it. Are you old enough to remember Mr. Yuck or is it just me?
But all toxins aren’t that obvious and some have the potential to hide, creep in, in places where think you are safe. Chemical, environmental, and physical toxins are lurking in everything imaginable. And these toxins may have played a significant role in shaping the way your IBD shows up today.
Everything from toys, to make up, shampoo, water bottles, our clothes, carpets, furniture, paint for our walls, mold, heavy metals, poor air quality… pretty much everything we come in contact with has the potential to contain toxins. In fact, according to toxin experts, most humans are walking around with about 700 toxins in their body, toxins that are not supposed to be there, at any given moment. 700!
And remember, not all toxins are man-made chemicals either. Natural toxins, like ones in our food also play a role in the demise of our digestive health. Toxins like lectins in legumes, mycotoxins in dried fruit and nuts, and biotoxins in certain kinds of fish can cause damage to many parts of our body, including the digestive system.
Besides natural toxins, some of the most common chemicals that you may still be in contact with in your home are ones like parabens found in shampoos, shaving gel, and toothpaste. Also formaldehyde which is usually on new things you bring into your home like a mattress or a new car… even clothing. If you ever say to yourself, wow that has a “new” smell, you can thank the formaldehyde. Periflorinated chemicals are also ones we probably come into contact with daily. Fast food containers, flooring, paint all may contain these PFC’s that have been linked to damaging our immune system.
There’s too many toxins here to list, but chances, even if we have the cleanest, greenest, most organic home with stuff and food, we are still exposed to toxins and toxins were most certainly present in the home where you grew up.
So, what can you do about this autoimmune root cause challenger?
There are some conventional blood tests that look for toxins in the body—complete blood count, liver enzymes, inflammatory markers… these can all be helpful. Functional and integrative doctors may take this testing one step further with an organic acid test that looks at toxins in your urine. They may also do more blood and saliva testing.
If it’s found that the toxins in your body are creating challenges for your immune function, your inflammatory pathways, and your digestive system you can work with your provider to create a plan to gently rid your body of these toxins. The plan will really depend on what toxins are present.
I don’t recommend you do a detox on your own. First of all, detox’s in general can be very taxing on and IBD gut, but the other problem is that detoxification releases toxins into your body to be flushed away. If you’re flushing organs like your liver, your kidneys, or your colon are not in good working order, you can be creating more problems than you are helping.
So do yourself a favor, if you feel like toxins are one your root cause culprits, work with a trained detox provider who is very familiar with Crohn’s and colitis to help you detox naturally and slowly so you avoid a lot of discomfort and don’t create more problems than the toxins themselves.
TRIGGER #8: STRESS
The mother of all triggers, the one we truly struggle to get under control is stress. Can you honestly say you have no stress? Me either. This is a trigger we can all use help with. But especially when IBD is at play, with this huge gut/brain connection, we can’t afford to ignore our stress anymore.
In my practice, stress is usually the last thing people want to tackle. People are much more willing to change their diet, try supplements, before they want to look at stress. And that’s because it’s hard. Dealing with the stress in your life is harder than adopting a completely new way of eating.
Right here, right now, let’s ask some questions to bring this topic of stress front and center for you, once and for all. Are you ready? I know just these questions alone can be anxiety provoking so let’s take a deep breath together and let it go. This is a safe space and we are just asking the right questions to get to the heart of your stress. Here we go.
What kind of stress were you under just before your IBD diagnosis?
Is that stress still a factor in your life today?
What are the 3 biggest stressors that you are struggling with right now? What three things are weighing on your mind when you get up in the morning, when you try to go to bed at night?
Are you more prone to the type of stress that lingers and festers for long periods or do you experience bursts of stress at home or in your work life that challenge you in the moment?
The kind of stress that lingers—finances, a long-term illness, long term relationship stress, long term insomnia—this is what we call chronic stress.
The kind of stress that comes fast and goes away just as fast like a time-centered deadline at work, a blow-up with your spouse you didn’t see coming but fizzles out quickly, a surprise when a deer jumps out in front of your car while you’re driving—these are all types of acute stress.
OK, you did great with that. Let’s just shake it off. Literally give your hands, your body a shaky shake, maybe a little deep breath and just let it go for the moment.
Good, now we manage these types of stressful situations (notice I said manage, not get rid of) in our life differently. Knowing the kinds of things that are stressing you out, knowing the type of stress that’s plaguing you (acute or chronic) is the first step in getting control of the stress that’s impacting your IBD. It’s insight, and insight is half the battle.
So congrats to you, you already to a big, bold IBD leap today.
Now it’s time to take some action. If stress is an IBD trigger for you, or if stress is in your life right now and you’re ready to take action to finally do something about it, I want you to get your hands on my stress management toolbelt. It’s your guide to managing stress so it doesn’t mange you or wreak havoc on your IBD. Going into this resource knowing if you fit into the acute, chronic, or both category (often times we have both) will be really helpful because you’ll now be able to hone in on the stress management techniques that will best serve you. A link to your free stress management toolbelt is in the show notes at karynhaley.com/91.
TRIGGER #9: HORMONE IMBALANCE
The last autoimmune trigger that’s a biggy with women is hormones. Hormones play a large role in all of our body systems, especially our digestive system. And if our hormones are out of balance, it creates a cascade of symptoms that can impact your gut.
Let me really bring this home with a really concrete example for you. When you have your menstrual cycle, if you’re still in menses, or think back if you’re not anymore, what happens to your bowels? There’s a change there during that time of month isn’t there. Some women experience severe constipation while others have looser stools, even diarrhea. The hormones responsible for initiating your period don’t just work during your time of the month. They also are interacting with you and your digestive tract all day, all month, all year long.
This gut-hormone connection isn’t just reserved for your period. How about when you were pregnant, what did your IBD do then? How about after you gave birth and your hormones changed again? What about menopause? If you’ve been through that, how did it impact your IBD?
See, hormones and IBD will always go together. One impacts the other greatly. If you suspect hormone imbalances at the root of your IBD, proper testing is key. And like with many of these triggers, your conventional doctor may not be asking for tests that will really give a full picture into your hormone function. When it’s time for hormone testing, don’t just stick with the standard TSH and T4 bloodwork. Be sure to ask for more detailed testing or see an integrative or a functional medical provider who can steer you in the right direction.
Functional hormone testing usually includes:
TSH and T4
Total T3
Free T4
Free T3
Reverse T3
Thyroid Antibodies
See how much more comprehensive we need to be when determining if there’s a hormone challenge at the root of your IBD?
Like with our possible IBD trigger #7: Toxins, the route you take to help your hormone challenges and your IBD will depend on what results come back. You may need targeted medications or supplements. There’s even certain foods that support various hormonal pathways like for our adrenals or our thyroid levels.
If you suspect hormone challenges at play, start with good functional hormone testing and let your practitioner steer you into some of your best treatment options.
Woo-Wee, we made it! Nine triggers. Nine possible root causes for your IBD. Which ones fit for you? Let’s recap our list one last time. Remember, we may be talking root causes here, but it’s only to get clearer on your best path to healing. We must know where we came from to know where we are going in life, and in IBD treatment as well.
LET’S RECAP YOUR 9 ROOT CAUSES.
So, those roots were:
Leaky gut
Gut dysbiosis
GI infections
High sugar/high carbohydrate intake
Vitamin and Mineral Deficiencies
Hidden food allergies/sensitivities
Toxins
Stress
Hormone imbalances
Where do all roads lead for you? Did you pick out a couple that may be a factor? 2, 3, 7 roots? Instead of feeling daunted by this, I want you to pant yourself on the back and say, “Thank you body. Thank you for steering me in the right direction. Now I’m ready to take action like never before.”
As we wrap up this Treating Your IBD series: Moving Beyond Medicine, what did you learn?
Do you have a good handle on your personal 3-legged stool?
Do you have an idea of the types of providers that can help you when you are ready for healing from the inside out?
Are you thinking about what you’re 3-5 (it’s OK if there’s more or less) triggers are that contributed to your diagnosis and what’s still contributing to keeping your disease active?
That’s where I’d love for you to be right now. With clarity for those few things. It’s a lot, yes, it’s a lot. But if you’re feeling lost, confused, overwhelmed right now, I’m here to help you make sense of it all. You can also use your new IBD Experts List to help you seek out providers who can help. Remember that list is yours for hanging out with me during this series, it’s yours for being part of this lovely and courageous community of IBD mamas and it’s yours because you deserve it.
You deserve to heal.
You deserve to be as healthy as you can be. I know the providers my IBD Experts List can help get you started. It’s waiting for you at Karynhaley.com/experts. These are truly some remarkable, some of the smartest people I’ve had the pleasure to meet or learn from over the years. You are going to love hearing about the work they are working on and how they can help serve your IBD at its root.
And If you know anyone in a similar situation, please share everything we’ve talked about in the last couple weeks with them. This is powerful, life changing information. Share these episodes with them so they can find peace and thrive in their life too.
That’s a wrap on our three-part Treating Your IBD series I just want to say thanks for joining me. It’s been quite a ride. We’ll be back again this Thursday with an interview episode I know you are going to love.
Until we meet again, I’m wishing you a cheeky and healthy gut healing journey.
Chat soon!
These statements have not been evaluated by the Food and Drug Administration. This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.
Last week was the start a series of episodes all about treating your IBD at the root cause level.
When you’re ready to move beyond medicine, with so many options out there, all of them touted as THE ONE WAY TO HEAL, how do you go about carving out your best gut healing path? The one that will move mountains and create life transforming results for you in huge, impactful ways.
That’s what this series is all about. This week, we are continuing our moving beyond medicine conversation. It’s time for Part II in the series.
This is going to be good!
Three Things You’ll Learn in This Episode
🌿 Big shocker ~ the best provider to help you with a “food is medicine” approach isn’t your doctor. But who is?
🌿 What is the difference between an Integrative Medicine, Functional Medicine, and Naturopathic Doctor (and who is best suited to help your IBD)?
🌿 The reason why you might just need more than one IBD root cause provider.
Last week was the start a series of episodes all about treating your IBD at the root cause level. When you’re ready to move beyond medicine, with so many options out there, all of them touted as THE ONE WAY TO HEAL, how do you go about carving out your best gut healing path? The one that will move mountains and create life transforming results for you in huge, impactful ways. That’s what this series is all about. This week, we are continuing our moving beyond medicine conversation. It’s time for Part II in the series. This is going to be good!
[MUSIC]
Hey there my friend, Karyn here with you on The Cheeky Podcast and if you are listening to this in real time, it’s May and May signifies IBD awareness month. Raising awareness for Crohn’s Disease and Ulcerative Colitis is a job I take very seriously. I’ve been shouting I’VE GOT IBD from the rooftops for years now because the more people who are aware of who we are, the struggles we go through, that we are strong, and resilient, and bold, and that we have an invisible chronic illness worth fighting for, the further we will get in finding compassion, understanding, and a cure.
So as this month comes to a close, will you please commit to spending its last few days talking about your illness more than you usually do? Will you spread the word to your family and friends and neighbors and co-workers? “I’ve got IBD and this is how it impacts me.” You never know where you are going to spark an idea that will help us find peace in our lifetime.
You deserve it. We deserve it. We deserve understanding, and attention for what invisible, largely un-talked about, even whispered about illness looks like.
OK dear one, I have to start this episode with a bit of an explanation. If you were with me last week, you might remember that I was creating a two-part series all about treating your IBD in ways that move us beyond medicine. Medicine is great. It’s here for us when we need it, but long-term toxic medications with myriads of side effects do not need to be our life long goal anymore. There’s too many natural options available to us now. Thanks to the internet and social media and podcasts, we hear about our options now more than ever before.
Well, Part I was great. It went off without a hitch. We focused on why it’s absolutely valuable and necessary to move beyond medicine. Why it’s tough to do this when you’re only source of professional and medical IBD information is your traditional gastroenterologist. They have a warm place in my heart and they are so valuable, but they are not the only path we should be following. We focused on knowing where your IBD comes from and why having that knowledge is the biggest, badest, most necessary first step to take when you’re figuring out your next healing IBD move.
Remember the 3-legged stool from last week? Genetics, your microbiome, and the stressor or the trigger that explodes or slowly burns your IBD path in motion. These three legs of the stool are the key to your personal autoimmunity story.
HOW’D THAT HOMEWORK GO FOR YOU?
Did you complete the homework assignment I gave you?
Did you take some time to figure out what your 3-legged stool looks like? If you did, you will definitely have a “leg up” on this episode. Use the information you have in your mind now to help you as we continue to move forward and put the IBD treatment puzzle pieces together.
Now, if you are just joining us for Part II of the series, that’s OK. This episode can really stand alone, but you’re going to get so much more out of your Crohn’s or colitis healing journey, to figure out what works best for you, check out Episode 89 as well. You can get it wherever you get your podcasts and I’ll leave a link for it in the show notes at karynhaley.com/90.
But what I realized in creating Part II in this series, which was supposed to be the last part, is that this topic of moving beyond medicine is too big to constrain into two parts. If I want to really give you the knowledge to take with you and run, to give you the kind of step by step, detailed information I strive to give each week, I needed to make this series in three parts.
In Part I, we dug deep, all the way to the root of IBD. This week in Part II, our focus is on where to go to get help once you have this knowledge and deep understanding of our illness, and then Part III will be the wrap up to all of this knowledge—We’ll wrap our Treating IBD series up in a pretty purple bow (purple for IBD awareness) as we get to the most common 9 root causes for IBD and I’ll be telling you how you can use those 9 roots to get out of the dregs of IBD into a life of being the mom, the wife, the friend, the family member, the worker, the human you always wanted to be.
Let’s do this shall we? Let’s get into Part II: Moving Beyond Medicine with practitioners at the heart of autoimmunity and root cause medicine. When you begin to understand that you can and deserve to cast a wider net to help your IBD symptoms, the question often becomes now what? Who can help me move beyond medicine? Well, I’m so glad you asked.
LET’S START AT THE VERY BEGINNING…
So, you know the how and the why behind your IBD. Again, it’s all there in Episode 89. Now, it’s time for us to move into the what part of our IBD equation. What can you do to help your IBD besides medicine? Your gastro has you covered there, but what else is out there for your treatment options? Today’s episode is all about your options. It’s not about creating a treatment plan for you. It would be way beyond my scope to create a specific treatment plan, but it’s absolutely essential that you work with a qualified professional because autoimmune conditions like Crohn’s and colitis have several different pathways to healing. That God for that because we are all manifesting our IBD in different ways. As we learned last week, there are several different sneaky culprits at play when it comes to IBD.
In Part III, we’ll delve into the 9 most common ones, but even with that information, you’ll still need an amazingly qualified provider to help you get the most out of treating those roots. And by the way, Part III is coming out sooner rather than later because I want you to have all this information at your fingertips. So if you are listening when this episode goes live on Thursday, the next episode, Part III will be coming out on Monday (this coming Monday) so be on the lookout for that.
So, now we ask the question, what can you do? Who should you seek out to get the moving beyond medicine care you need. Lets’ start with the Integrative Medicine provider. Integrative medicine—have you heard that term before? It’s a popular medical term in the U.S. It might be called something slightly different to you lovely listener if you are outside the U.S., but these days every country has providers who specialize in integrative medicine.
An integrative medical provider could be an MD, or a DO, or even a PA, or a nurse practitioner. Integrative medical providers come from all backgrounds in the medical field. You’re looking for one who specializes in IBD. The father of integrative medicine is Dr. Andrew Weil. Have you heard of him or read any of his books? Really brilliant man. I got to be taught by him in my health coach training program which was pretty cool. If you are not familiar with him and you go look him up after this episode, think “Yogi Santa Claus.” Just a little visual for you smile over.
INTEGRATIVE MEDICINE COULD BE AT THE HEART OF YOUR IBD HEALING REGIME.
According to the Andrew Weil Center for Integrative Medicine, integrative medicine is “a healing-oriented medicine that takes into account the whole person, including all aspects of life.”
I think of IM as the best combination of East meets West. Integrative Medicine uses whatever modality is best for the patient so that could be medication, it could be herbs, or supplements, acupuncture, more cutting edge IBD treatments like Fecal Microbiota Transplant or Rectal Ozone Therapy, or stem cell therapy, etc. Wouldn’t it be nice to have a medical provider by your side who is able to pull from all types of healing modalities whether they are conventional or more natural? Integrative medicine practitioners provide this and are well-versed in getting to the bottom of what’s causing and impacting your autoimmune illness and then spending time in partnership with you to carve out a treatment plan that works for not just your symptoms, but your lifestyle as well.
Sounds pretty good doesn’t it?
Integrative medicine doctors are found all over the world. I’ll leave a link in the show notes to a comprehensive IM provider directory so you can find an integrative medicine provider near you.
What other options are available to you when you are ready to move beyond medicine? How about a functional medicine practitioner? Again, a functional provider can be from all walks of healthcare. From and MD, to PA, nurse, to a nutritionist. I consider myself a functional health coach because I look at Crohn’s and colitis from a root cause, healing perspective rather than a symptom relief model.
WHAT IS FUNCTIONAL MEDICINE AND WHAT CAN IT DO FOR ME?
According to the Institute for Functional Medicine, FM is a “systems biology-based approach that focuses on identifying and addressing the root cause of disease.” Functional medicine providers can really help when you are ready to go all in on healing—not covering up your illness. Nothing against cover up medicine. Sometimes when we are suffering, that’s exactly what we need in that moment. I’ve been there myself; too many times but it’s not a place to thrive. We need to have that fire in our belly that says, “I deserve more.” Constantly covering up my symptoms was how I blinked and 20 years of IBD hell had gone by with nothing good to show for it. Take it from me, you don’t want to turn down that dark path.
You can find a functional medicine trained practitioners all over the world. To locate one in your area, or hell through telemedicine these days, I’ll leave a link to the Institute for Functional Medicine’s practitioner directory in the show notes. That way, you can find someone to connect with if you are ready.
NATUROPATH’S ALSO TREAT CROHN’S AND COLITIS.
I want to round out your medical practitioner options with one last field to consider. It’s one that’s been tremendously helpful for me. And that’s the field of naturopathy. Naturopaths are physicians. They are trained and educated at accredited medical colleges and according to the American Association of Naturopathic Physicians, “They learn how to, diagnose, prevent, and treat acute and chronic illness to restore and establish optimal health by supporting the person’s inherent self-healing process.”
I love that “self-healing process.” Self- healing, did you catch that? Inherent in the core belief of a naturopath is the belief that the body has the ability to heal itself. When given the right tools, naturopaths believe the body wants to reset, wants to find health and balance. We just need to have the treatment plan in place that gives our body a nudge.
There’s a whole range of naturopathic physicians working in the U.S. and most of them specialize, just like a traditional doctor so try to find someone who works with gastrointestinal issues. That’s the best type of naturopath that’s best suited to serve you. I’m working on creating a list of all of the types of providers I mentioned today with provider names for you to check out. And the naturopath I’ve got on that list is stellar. I mean, amazing and really cutting edge in the work she’s doing for IBD patients. I’ll have that done and ready to share by Part III of this series, so be on the lookout for that.
If you’re looking for a naturopathic physician where you live, in the U.S. the best place to start is with the American Association of Naturopathic Physicians. There website has a directory of providers and of course, I’ll link to it in the show notes at karynhaley.com/90. I have no doubt there’s some type of field similar in non-U.S. countries. They may even be called a naturopath. Do a search and see what you can find where you live.
THE FOOD APPROACH PRACTICTIONER.
Now if you are seeking a food-based approach to healing, and I don’t blame you because gut healing food is medicine, a dietitian or a nutritionist can really help with getting you versed in a gut healing-based diet. Usually they are also helpful with supplement recommendations. Some even do root cause digestive testing that your traditional doctor doesn’t know about. Be careful though, there’s a wide variety in paradigms and schools of thought with dietitians and nutritionists. What you don’t want, is calorie counting, nutrition facts panel centered help. That might be needed for weight loss (that’s a strong might), but we are looking at transforming our digestive system into a gut healing machine.
Calorie counting is not the answer. And you don’t want to work with a nutrition expert who tells you, “Just eat bland and you be fine. Pasta, bread, mac and cheese… bland, bland, bland.” If that’s what you are hearing from them, run, don’t walk to find a new provider. Dieticians and nutritionists come in the integrative and functional variety as well. That type of provider is best suited to help and fulfill what you are looking for. Look for someone with digestive disease experience because they have the gastrointestinal tract experience to keep that in the mix.
CAN A HEALTH COACH HELP YOUR IBD?
One last option for your consideration when you are ready to move beyond medicine is to look for a Health Coach. Health Coaching used to be a small field and no one really knew what they did, but Health Coaches are everywhere now—around the world and they can be very helpful in providing you with ideas, resources, support, and accountability on your health journey. Plus, they are not the “15 min in and out” type of provider so with a health coach, you get to delve deeper and really feel heard and understood. It’s a safe space to sort out the challenges in your life.
Most Health Coaches, by nature, are mind/body, root cause, wholistic minded, but check their philosophy before getting started to make sure. You already have enough traditional and conventional wisdom in your life through your G.I. For this provider, you are seeking someone with a more natural, open minded approach to healing. All you have to do is ask about their healing philosophy and they’ll tell you.
One of the things Health Coaches do better than any of the providers I’ve mentioned today is engaging in the support, encouragement, and also providing you the accountability we all sometimes need to make change happen. A good health coach will help you weigh all your options, know what your options are, encourage you to have open, honest conversations with your doctor and in the end, respect your decisions without judgement. They really hold your hand and walk you step by step through your whole gut healing journey.
Just like all of the providers we discussed today, Health Coaches specialize. If you are looking for someone to help with your IBD challenges, you don’t want a weight loss coach or an exercise and fitness coach. Sure, some of these types of goals can be part of your health coach experience, but you’ll want a coach who is very familiar with IBD. Of course, you know I’m one of those coaches and I’d love to chat with you to see if we are a good fit to work together, but there are others as well. Don’t hesitate to interview them to find the coach that works best for you.
In fact, with all of these types of providers, an interview is a great idea. Most offer 15-min free phone chats to see if they work with the types of issues you are bringing to them. A while back I did an episode all about finding the best doctor for you. Before you seek out one of these providers we’ve talked about today, you might want to give that episode a listen or a re-listen to help you find the best provider or providers for you.
Remember, healing takes a village. Surround yourself with all the help you can get. If you want to check out that episode, where I help you find a doctor you’ll rave about, that’s Episode 44. I’ll link to it in the show notes.
Now the good news about all of the practitioners I mentioned today, ones that can help you further understand your personal 3-legged stool, can give you suggestions for how to move forward with true and lasting healing, is that they don’t practice cover up medicine. It’s their goal, 100%, to get underneath the surface to bust open a healing regime that works—long term works. Isn’t your life worth that?
THE RECAP.
Let’s review your provider options for beyond medicine healing one last time before we wrap up.
The integrative medicine doc who combines the best of western medicine with the best of eastern wholistic treatments.
The functional medicine provider who really looks under the hood to appreciate all the root causes that went into your current status, they look at you as a whole person, not just one organ.
The naturopath who is a trained physician believing in your body’s inherent ability to heal.
The dietician or nutritionist who specializes in a gut healing approach to food and supplements.
The health coach who helps you sort out all your options, gives you ideas to consider regarding IBD healing through food, lifestyle, and mindset and then supports you unconditionally when you choose your own path to healing.
WHO YOU GONNA CALL?
Which are you going to call on first?
Check out the links in the show notes to help you get started and remember that all of these providers can work as a team to help you heal. You may have a functional medicine doctor and a nutritionist. Or you mind have an integrative medicine provider and a health coach. Find the best combination that works for you.
I’ll leave you with this—we all need a gastro—they are another valuable member of our team. You might be an IBD gal who relies on your biologic or your immunosuppressive therapy. But it doesn’t have to be the end all be all for you. I’ll argue that if you just rely on that, you are missing out on so much that life has to offer.
We’ve got to grab your IBD at the root and give a good shake to truly find lasting healing and lasting peace. These types of providers can help you get there.
In this now three-part series, we’ve tackled what got you here in the first place. It may have seemed weird for us to start there, we’re talking about IBD treatment! But trust me, you can’t move forward with treatment effectively until you know how you got to where you are today. The 3-legged stool.
In Part II, we talked about the providers you’ll want to seek out to become your partners on this transformative journey. Next up, getting released this coming Monday, it’s time for Part III it’s the last part of the equation. The 9 possible root causes you’ll want to bring to the attention of these providers when you reach out. Do you have all 9? The chances are crazy slim. I’m willing to bet that. In my experience with my clients, most people with autoimmunity and IBD have anywhere from 3-5 root causes. Next episode, I’ll go over the nine with you and help you figure out which are playing the biggest impact in your life. I’ll also give you some general guidelines on how you can begin to tackle some of those big root cause challenges. That way you’ll be well on your way when you seek out a provider who can help you clear it all out—all of those roots.
YOUR IBD PROVIDER DIRECTORY COMES OUT SOON!
I’ll see you Monday. Don’t forget, that’s when I’m also releasing your Moving Beyond Medicine Provider Directory. The one with Crohn’s and colitis tested providers who are ready to help you get started. Can’t wait for that. You’re going to love it! Be sure to download and listen to Episode 91 to get your hands on that.
Until me meet again, I’m wishing you a cheeky and healthy gut healing journey.
Chat soon!
These statements have not been evaluated by the Food and Drug Administration. This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.
Why was I diagnosed with Crohn’s? Why am I saddled with colitis?
Of course you have. We all say, “why me” from time to time. It’s completely natural. Most of the time, we mean it in a WHY ME kind of way. Putting it out to the universe because there’s no real answer to this question.
But what if you really asked why? What if you actually knew the why behind your IBD? Imagine what knowing why you get this illness would do for how you treat you it—at the root cause level.
Today, we are going deep my friend. We are taking it to the root, to the why behind your IBD so you can use this information to create a personalized healing plan tailored for just you.
Are you ready for a big, bold, episode? Fasten your seat belt and get ready for some big revelations.
Three Things You’ll Learn in This Episode
🌿 For all the gifts your doctor has, why they may not be the best teacher of root cause medicine
🌿 What IBD and a 3-legged stool have in common (turns out, alot)
🌿 Why knowing what’s at the root of your Crohn’s or colitis is the key to unlocking your personalized IBD freedom plan
Have you ever wondered, why me? Why was I diagnosed with Crohn’s? Why am I saddled with colitis? Of course you have. We all say, “why me” from time to time. It’s completely natural. Most of the time, we mean it in a WHY ME kind of way. Putting it out to the universe because there’s no real answer to this question. But what if you really asked why? What if you actually knew the why behind your IBD? Imagine what knowing why you get this illness would do for how you treat you it—at the root cause level.
Today, we are going deep my friend. We are taking it to the root, to the why behind your IBD so you can use this information to create a personalized healing plan tailored for just you.
Are you ready for a big, bold, episode? Fasten your seat belt and get ready for some big revelations.
[MUSIC]
Hey there, Karyn here with you on The Cheeky Podcast and it’s time we have a good, juicy chat. Get your cup of tea, coffee if you must (I’ve got some lemon lavender mint and a candle by my side). Let’s take a deep collective breath, and let it out, get centered, grounded, and feel open to learn everything you can about why IBD came knocking on your door.
Our conversation today has to start with a disclaimer to your doctor. Thank God for gastroenterologists. After all their academic smarts (cause let’s face it, you have to be smart to get into medical school) and then getting through medical school, and then specializing in gastroenterology, hopefully getting board certified even, they have the medical and scientific knowledge to help us treat our Crohn’s and colitis with state of the art medications when everything else has failed and we just can’t get out that nasty a flare up.
Thank God for colorectal surgeons who are just as smart as gastroenterologists, and again went through all the medical school rigor, board certifications, and have to remain steady and clear headed as they perform intricate and complicated bowel surgeries so we can function in life again.
We need medical professionals like this in our life when we have IBD. I always tell my clients, make sure you keep ties with a qualified gastro (a surgeon if you have stricturing disease or massive colon involvement) because you never know when you’re going to need them.
THE PROBLEM WITH THE MEDS ONLY APPROACH
But the problem with always focusing on what the gastro gives you as treatment options and on that type of treatment regime, the medication only approach is that:
#1 It discounts so many other ways available to us to heal our digestive tract—ways that don’t include risks like a suppressed immune system or lymphoma.
#2 It doesn’t take into account that Crohn’s and colitis are highly impacted by the food we put into our body.
#3 Our IBD, it doesn’t ever really heal. Instead, it covers it up. It’s like when you know have friends over and you shove all the crap laying around your house into a nearby closet and hope know one looks in there. Your Crohn’s and colitis, it’s still there. It’s just not initially seen at a first glance.
And again, I am so grateful for medication for IBD, but in this time, in this day and age, with so much additional information at our fingertips, if you are not pairing your medication with more natural, more root cause approaches, if you’re not looking for ways to spend significant amounts of time away from your medication only approach, you are really missing the boat on what it is to truly find freedom from this devastating illness. Freedom that can give you your life back. And you, dear one, deserve to get your life back. You deserve it. And your family deserves to have all of you well.
Freedom from IBD is a beautiful thing!
So, when we are talking about Crohn’s and colitis, and other ways to find impactful healing, you’ve most likely heard about approaches other than medicine. If you’re a Cheeky Podcast regular, you definitely have heard about other ways to heal that use food, or supplements, or lifestyle tools like finding ways to managing the stress in your life.
WHY DO NATURAL APPROACHES WORK?
But why do approaches like these work and why should you try them? Today, I want to take you back just a little bit, and go a bit deeper with you to help you truly understand the “how” and the “why” behind natural, root cause medicine because it’s one thing to practice it—to go on that gut healing diet (gluten free, dairy free, SCD, autoimmune paleo…), it’s one thing to take the supplements you see touted on the internet as something that helps IBD (maybe vitamin D, turmeric, or gut repair powders…), but it’s a whole other thing to really, at a deep level, get the how and the why behind natural approaches like this.
Knowing why these approaches work can help you tailor them to best suite your needs and help the approaches you pick work best for you. It’s so important that you don’t just go out and try that diet or supplement everyone is talking about because when you don’t understand your own make up and what you try doesn’t work, you think—“Oh, everyone is wrong. Natural remedies don’t work.” Or you think, “What’s wrong with me? Why do things like this work for everyone else but not me?”
BECOMING IBD UNSTOPPPABLE.
You see, IBD mamas who really get the why’s and the how’s behind a more natural way of healing, now those are the mamas who know so much about their body, what works for it and what doesn’t, that they become unstoppable.
To get this conversation started, we need to remember that Crohn’s and colitis are autoimmune diseases—diseases where for some reason, the immune system begins to attack itself. Lots of people in the world suffer with some sort of autoimmunity. Almost 4% of the world’s population has one of 80 known autoimmune conditions. And according to the American Autoimmune Related Diseases Association, as many as 50 million Americans are living with an autoimmune disease. 50 million! And the cost of treating it in America alone is $86 billion dollars a year. A year!
Many don’t even know they have autoimmunity. They know that they don’t feel well, but they don’t know why. They rush from doctor to doctor, never getting a proper diagnosis. Often times being told that if they just calmed down, if they just got over their anxiety or their stress, and often if feels like we are getting a verbal a pat on the head by the doctor about being “good girl” and maybe the problem will go away. You may have been in that place yourself, maybe even for a long time before getting the diagnosis of Inflammatory Bowel Disease.
Well, at least after all the crazy, wanting to pull your hair out moments, at least we know what autoimmune disease we have. We know we have Crohn’s or colitis or maybe both. And I should say, at least we know one of our autoimmune conditions because if you know anything about how autoimmunity works, you know that autoimmunity likes to travel in multiples. It’s not uncommon for IBDer’s to also have other autoimmune conditions like thyroid disease, lupus, fibromyalgia, psoriasis, rheumatoid arthritis, and so on.
To really become a bad ass IBD mama, to really take control of your own healing destiny, it’s time that you got a behind the scenes look at your autoimmunity and what’s causing your IBD. That’s actually the place where root cause healing begins to take shape. When we want to move beyond medicine to help treat our symptoms at the root level, we start there, in the why and the how, with what’s created all this gut chaos in the first place.
The really cool thing about autoimmunity is that in the last 10-15 years is that the research has exploded. So much more is known about why we get Crohn’s and colitis than ever before. I remember 35 years ago when I was first diagnosed, no one knew anything. Literally I remember my doctor telling me, this is what you have, and we have no idea why it happens. But in your lifetime he said, I bet we figure it out and I bet we find a cure. Now, finally, the research is coming in droves.
Unfortunately, the phenomenal research that’s coming out hasn’t changed the way doctors treat IBD yet. Did you know that when new research comes out, the kind that can be replicated and really put to unbiased rigor to test it out, it often takes about 20 years from that point to put those new ideas into practice by doctors. Talk about a trickle-down effect. It’s like a clogged faucet, coming out in 1 drip every 7 days. Can you imagine if your shower worked that way? Frustrating, I know. But trust me when I tell you, it is coming. Medical practices and doctors are beginning to catch up with the science. We are getting there.
So what is the research telling us about IBD and about the why’s and the how’s of autoimmunity? What do we know about why this autoimmune disorder is plaguing us? It all has to do with a 3-legged stool. Yep, a 3-legged stool.
THE 3 LEGGED-STOOL RESEAON YOU HAVE IBD
Picture a bar stool. It’s round on the top with 3 legs underneath to hold you up as you sit your behind on it. Perfectly balanced, those 3 legs have got you supported. But what would happen if one of those legs broke? Can a 3-legged stool hold you up with 2 supports? With 1 support? Absolutely not. With even just one leg of the stool missing, the stool collapses.
And this is how autoimmunity works. Autoimmunity is like a 3-legged stool. Each leg of the stool represents a factor that greatly contributed to your IBD diagnosis. If we can begin to strengthen even one leg of the stool, we can have profound positive impacts on weakening the strength of this IBD monster. Rebuild two of the legs, even bigger power, and all three, now you’ve made strides that will have a profoundly positive impact on the rest of your life.
Now, you might be thinking, wow Karyn has really put together an amazing analogy here. The 3-legged stool. How insightful of her. But nope, I’m just the messenger. Researchers, scientists, and some doctors have been talking about the 3-legged stool approach to autoimmunity since the early 2000’s. I’m just relaying this information as I understand it best. So many have batted around this idea, but I think it first came from Dr. Alessio Fasano, a researcher, a clinician, and an MD working in the field of digestive disease and autoimmune disorders.
And I want you to really get the why’s and the how’s of the rungs of the autoimmune 3-legged stool so you can start to put the puzzle pieces of your own illness together. What are your main culprits, your main factors? They are different for all of us, but knowing yours will help you begin to formulate the best root cause (get IBD at its roots and rip them out) treatment plan for you.
SO WHAT’S IN EACH LEG OF THE STOOL?
So what are the legs of this autoimmunity stool? The three legs are:
Genetics
The Microbiome/Intestinal Permeability
The Stressor
One more time, it’s genetics: your DNA, your gene expression that you were given at birth. It’s the health and the strength of your microbiome: the trillions of bugs that inhabit our digestive tract and determine if you are healthy or in gut dysbiosis. And #3, it’s the stressor, the trigger that causes everything to collapse.
OK, so now you know what each leg of the autoimmunity stool represents. Let’s dive in just a bit deeper here so you can begin to put your own why’s and how’s, and ultimately your own root cause treatment plan together.
We’ll start with genetics. Your DNA. This is what is given to you at birth, and you can’t change it right? It’s just who you are destined to be. If Crohn’s or colitis is in your make up, you’re screwed. Well, if you’ve heard anything at all about an emerging field of research called epigenetics, you know that what we learned as kids is about our genes being unflinching is dead wrong. In fact, our genes aren’t as stable as we once thought. They may actually be more malleable, and this is great news for those of us with IBD—those of us who’s genes predestined us to this disease.
Epigenetics says that just because your parent(s) gives you a gene for autoimmunity or cancer or Alzheimer’s (fill in your disease of choice) doesn’t mean we will get it. How mind blowing is that? We have the power to change our genes for the better—or the worse, depending on the choices we make in life, and depending on our life factors—ones we have control over and ones we don’t.
The Human Genome Project has been looking into our DNA and has concluded that we have the power to turn on gene expression and turn off gene expression. This is the work of the field of epigenetics. Fascinating right? Is it just my nerd brain exploding here? It’s pretty cool, right?
COOL, BUT NOW WHAT?
So, what does this information mean for you?
It means that just as your genes played a role in contracting IBD in the first place, they can also play a role in your root cause healing. It means that you may not be doomed to a life of nothing but sickness for the rest of your life.
That’s very encouraging, isn’t it?
At the cellular level, we can make positive change happen. When we remove the source of the damage, we give the tissue time to heal, we restore energy to your cells so that immune function can get back on track and as a result inflammation can heal, we are literally changing our genetic make-up.
We’ll get into more specific ideas on what some options might be for you to consider and how this can be accomplished in Part II of our Treating IBD: Moving Beyond Medicine series, but for today, just revel in the fact that epigenetics is a thing and the genetics part of your autoimmunity stool has the power to become strong again.
One last note I have about this whole topic—genes and epigenetics—I don’t know about you, but for me, when I talk about having IBD and I know there’s a gene link, it always makes me think about my kids. Does it do that for you?
While raising my kids, knowing IBD has been such a huge factor in my life, knowing that my kids don’t have to be destined to a life of IBD, I always think about what I can do to make sure this insidious illness doesn’t take over their body. If this topic makes your mind go there as well, go check out Episode 31 of the podcast: You’ve Got IBD. Will Your Kids Get it Too? It’s got some great ideas for you to give your kids the best start and maybe even have an impact on their genes too. I’ll leave a link in the show notes.
OK, we talked about the first leg in our 3-legged stool of autoimmunity. Are the wheels turning for you about how your genetic makeup may have played a role in developing this illness, but also how you have the power to say, “No. This is where I am, but this does not mean this is where I’ll always be.”
Powerful stuff.
LEG #2: THE MICROBIOME
Now let’s talk about the second leg of your stool, the microbiome and possibility intestinal permeability. So we know all about the microbiome. It’s a hot research commodity, I’ll tell you that. Lots of studies are being conducted about the health of the microbiome and how it plays in the diagnosis of Crohn’s and colitis. I’m so thankful for this because I think it’s the start of scientists finding a cure.
What we know about the microbiome is that it plays a vital role in all of the organs, systems, and pathways in our body. It plays an especially big role in how our digestive system operates. A healthy microbiome with a diverse range of bacteria leads to a healthy gut and that filters into other areas of our body too. But an unhealthy, unbalanced gut bug ratio, now that leads to an imbalance of bacteria and this state of imbalance leads to chinks in our immune function. And in the case of IBD, the immune system begins to attack itself.
We often think of our gut bugs as just a part of our gut, but the bacteria of your gut will have a huge impact on many functions of your body.
Once the immune system begins attacking itself, inflammatory pathways begin to light up because the immune system regulates inflammation. See how the microbiome, our immune system, and our inflammation are all intricately related? As our immune system begins to wage war against itself, our inflammatory pathways turn on and begin to wreak havoc on our digest system. The perfect IBD storm and it can all be traced by to the balance of your microbiome.
Now the same doctor who first started talking about this 3-legged stool analogy for autoimmune disease, Dr. Alessio Fasano, is the same man who also was the first to bring up the idea of intestinal permeability or leaky gut. And we just cannot talk about the microbiome, about IBD, and not mention leaky gut.
If you’re really familiar with this topic, bear with me for just a sec because it’s important we are all on the same page when we’re talking about leaky gut. And of course, a refresher is always good too. Leaky gut starts with the mucosal lining of the digestive tract. The barrier between what goes into our bloodstream and what stays in the digestive tract. The mucosal lining of the gut is what we call, semi-permeable. Some things pass through and some stay out. We want the nutrients in our food and water to pass through, but we don’t want large food particles or other foreign substances getting in.
When autoimmunity strikes, our bacterial system can be out of balance, so our intestine becomes inflamed, and it’s not unusual for the tight junctions of the mucosal lining to open wider so that food particles and toxins breech the barrier and enter the bloodstream. This is what is coined as intestinal permeability or leaky gut.
Now, just because you have IBD doesn’t mean you have leaky gut, but many do and it can lead to other autoimmune diseases, food sensitivities, hormone challenges, metabolic disorders… you name it. And all of it started with the second leg of your autoimmune stool—your microbiome.
Now again we’ll be getting into some ways you can help your microbiome to restore its balance in the Part II of this series, but I do want to share with you what new emerging research is looking into with gut dysbiosis and balancing the bacteria in your digestive system.
There’s been a great deal of research into probiotics helping in this area. There’s even a specific multi-strain probiotic that’s been shown to have a positive impact for those with IBD. And that’s VSL#3 or Visbiome. These high quality, high dose probiotics have shown in research studies to be very effective in aiding our microbiome to balance out.
But what’s even cooler, is the latest research targeting very specific probiotic strains to help those with IBD to bring their gut dysbiosis back into balance. For example, there’s research showing the positive effects of LA1- lactobacillus acidophilus. It’s been shown specifically to improve intestinal barrier function. So if you have leaky gut, this particular strain can prove beneficial. Another probiotic strain, Bifidobacterium lactis, has been researched and is now associated with lowering colonic inflammation and it’s also been beneficial in regulating T cells in the body. That’s huge because excessive activation of T cells has a large role in the expression of IBD within our body.
That’s just a couple of the specific probiotic strain studies going on. I, for one, hope this research really continues. Using targeted probiotic strains to help each of us individually with the IBD symptoms that plague us most. It would be a huge advancement in IBD root cause treatments.
So, genetics, now the microbiome… are you beginning to put together a picture of how this IBD came about for you? Why do you think your microbiome was malfunctioning? The reason for all of us can be different. For some, it’s diet. For others it can be stress, or hormones, or a virus or parasites… We are born with a microbiome so did the imbalance develop in utero? That could be a factor too. As research continues into this field, keep the health of your microbiome at the top of your mind. We’ll talk about ways you can strengthen it in Part II of this series.
LEG #3 THE STRESSOR
I’m sure you’ve heard the saying, the straw that broke the camel’s back. Gene expression and your microbiome are one thing, but without the straw that breaks the camel’s back, without the stressor, or as I like to call it, the trigger, we don’t have Crohn’s or colitis.
This could be the reason why you get Crohn’s and your sibling doesn’t. Possibly the genetic makeup is there for both of you, but you got the trigger—lucky you. And often times, in fact most of the time, it’s not just one trigger. But a cascade of triggers, like a rolling snowball, it gets bigger and bigger until it becomes out of control.
Your trigger may be chronic life stress over a period of time. It may be a bacterial or viral illness that favors the gut, like the flu or like food poisoning. It may be a hormonal shift, like starting birth control or giving birth, or less likely but even going through the hormonal shift of menopause—that’s more likely to exacerbate your IBD that create it, but hormone shifts do play a role. Exposure to toxins, and pesticides, other autoimmune conditions… all of these things can be your trigger. The final straw that breaks the camel’s back.
Most of my newly diagnosed IBD clients will tell me, “I felt this brewing for quite a while.” Or “I should have seen this coming.” They saw it coming through the events that were unfolding in their life, in hindsight of course.
When you use this information to start thinking about a more long term, root cause healing approach, think about the role these triggers played in your life to contribute to your diagnosis. And if you are struggling to figure out your trigger or triggers, get in touch. I’m happy to help process this with you. We’ll get to the heart of it together. You can email me at hello@karynhaley.com anytime. That’s what I’m here for.
Part of your IBD treatment plan (besides the medication, besides your diet, besides any supplements you take) should include ways to mitigate this trigger you are experiencing. It may be causing a physical stressor, or an emotional stressor, or a chemical stressor for your body through the toxins you are exposed to (maybe all three)—because if these are not dealt with, I’m telling you straight mama, you will never get the full healing you so desperately desire. The full healing you absolutely deserve.
TAKE A DEEP BREATH AND TAKE THIS ALL IN.
How is this landing with you? It’s a lot to take in. I told you we were going deep today. And there’s no pressure to have it all figured out right now. Today, is just about getting a sense of what’s been contributing to your illness. How did you get here? It’s not the stuff your doctor typically talks to you about, but you not only have a right to know, like I said at the top of the episode, you need to fully appreciate how you got here, the why behind it all to help you develop your personal root cause treatment plan.
Next week, in Part II, we get into some ideas for what your plan might look like. Keeping in mind your personal 3-legged stool, you can begin to get to the heart of root cause healing. That’s where you’ll start.
HOMEWORK
So, I know I never do this to you, but this week, you get to be one of my clients. I give them homework and now I’m giving you homework too. Before we chat again next week, do some deep thinking about each leg of your autoimmunity stool: your genetics and even more importantly your epigenetics, your microbiome: What is the state of your gut bugs? Do you have leaky gut? What are your main symptoms right now? And lastly, what were those stressors, those triggers back when you were diagnosed? Are they still a factor in your life? Are there new stressors that have creeped up that are holding your healing back?
Have this information at the ready next week because next week, we are going even deeper to make positive change for your IBD in Part II of Treating IBD: Moving Beyond Medicine. Can’t wait.
Until we meet again, I’m wishing you a cheeky and healthy gut healing journey. Chat soon!
These statements have not been evaluated by the Food and Drug Administration. This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.
