Calorie Deficit and Low Calorie Snack Ideas
…low-calorie diets and calorie deficits are a surefire way to ensure you slow your metabolism over time and destroy your relationship with food, and view your body as a threat.
Food is a main source of nourishment for humans, and when you begin labeling it as good or bad, and disregard your body’s queues for hunger (or other symptoms and signs), food becomes a threat and source of anxiety.
Put differently, calorie deficits and low-calorie diets are harmful to mental health, deprive your body of nutrients, and do not address the underlying root-causes of symptoms.
Is calorie deficit really the best way to lose weight?
The short answer is no.
In fact, low-calorie diets and calorie deficits are a surefire way to ensure you slow your metabolism over time and destroy your relationship with food, and view your body as a threat.
Food is a main source of nourishment for humans, and when you begin labeling it as good or bad, and disregard your body’s queues for hunger (or other symptoms and signs), food becomes a threat and source of anxiety.
Put differently, calorie deficits and low-calorie diets are harmful to mental health, deprive your body of nutrients, and do not address the underlying root-causes of symptoms.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.
Weight management is commonly listed on my clients’ list of health concerns or goals, but as a holistic practitioner, we focus on non-scale victories, although most begin to shed weight after addressing root causes.
In this article, you’ll learn:
why calories in vs. calories out isn’t working for you
harmful effects of dieting
how to know if you’re eating enough calories
reasons for weight gain that do not involve calories
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CLICK HERE to read more about weight loss from a holistic perspective.
calories in vs. calories out
For decades, we’ve heard you must burn more calories than you eat in order to lose weight. And as much as I hate to say that is technically true, it’s not as simple as making sure the number on your Pelaton screen is higher than the number on your calorie deficit calculator.
Here’s why.
First off, your body burns calories in ways that you do not have control over, and are not easy to measure. Additionally, your body preserves calories during chronic stress. The complexity of calculating if what you are consuming is less than what your body is burning or holding onto is far too dependent on each individual for calorie deficit techniques to work in most people.
Here are some things to consider before you download a calorie deficit calculator:
calorie restriction slows metabolism over time (1, 2) - The human body is great at adapting! Research shows that the body adapts to long-term calorie restriction, rapid weight loss, and frequent high-intensity workouts, by significantly decreasing RMR (resting metabolic rate).
weight gain and weight loss are modulated by hormones, not calories (3, 4) - hormones that modulate hunger and satiety (ghrelin and leptin, respectively) have an impact on what and when you eat, but more importantly, studies have shown that the main hormone involved in metabolism, insulin, is a driver of belly weight gain, and is further affected by cortisol levels (another hormone).
Put differently, stress, sleep, and blood sugar handling have far more to do with weight gain and weight loss than calories.
the liver is responsible for clearing excess hormones - the liver is responsible for finding and neutralizing toxins for elimination. In addition to many other types of toxins, excess hormones are considered toxins that must be cleared from the body so as not to cause imbalance. If your liver is congested, produces poor-quality bile, or is struggling with detoxification efforts, your body is holding on to toxins, which are stored in fat tissue, and your body will make more fat tissue to accommodate that storage need. Supporting your liver is essential to weight loss attempts.
harmful effects of using calorie deficit calculators for weight loss
The harmful, long-term impacts of dieting are what should concern you most about tracking calories. But as humans, we tend to react the most strongly when a strong emotion is attached, as is often the case with your body.
Feelings of inadequacy, brokenness, and above all, fear, are all common reasons we turn to dieting. Those are all real emotions and should be approached with gentleness, compassion, and curiosity, not deprivation.
COMMON REASONS FOR DIETING:
you’re afraid of others seeing you as unhealthy or ugly
you judge yourself for how you look in photos and in the mirror
you’re afraid that gaining weight means you are unhealthy or have done something wrong
you or others have placed a responsibility on you to be and stay attractive to your partner (as in high-control religion)
you’ve been told by years of reality television, magazines, social media, and pornography, that thin is beautiful (and fat is not)
you’ve learned from growing up in a home that negatively talked about food or bodies, that food is and enemy or a problem to be resolved
HARMFUL EFFECTS OF DIETING AND CALORIE DEFICIT
metabolism slows with calorie restriction
chronic stress due to self-judgement
loss of intuition, ignoring hunger signals, and signs of dysfunction
judgment of others - the belief that certain foods are inherently “good” or “bad” causes us to inevitably judge others as well as ourselves
negative self-talk activates the Sympathetic Nervous System and is a threat to the brain
over-exercising is a form of stress
carbs have fewer calories than protein or fat - low-calorie snacks and low-calorie foods are generally higher in carbohydrates, contributing to insulin resistance and further impacting your ability to lose weight
signs you’re not eating enough calories
you feel peck-ish or hungry at the end of the day
it becomes more difficult to lose weight
you feel cold easily
your periods are changing
constipation
increased anxiety or depression symptoms (or both)
non-calorie causes for weight gain
As we discussed earlier in the article, calorie deficits are not effective for weight loss for many people, but especially perimenopausal women, because too many other factors are at play.
Addressing hormone imbalance, chronic stress, blood sugar levels, and liver health is essential, and should be a priority over calorie deficit calculators, when trying to lose weight.
HERE ARE SOME NON-CALORIE CAUSES OF WEIGHT GAIN:
UNADDRESSED GUT PATHOGENS - Common pathogens that infiltrate the gut include candida albicans, parasites, overgrown bacteria, helicobacter pylori, and mold toxins. These pathogens and stimulate a chronic stress response that negatively impacts hormone balance, in addition to leaving behind toxic byproducts that further instigate a stress response and overwork the liver.
CHRONIC EXTERNAL STRESS - Having a highly stressful and busy life is not what our bodies were meant to do. Your body has not yet evolved to understand the difference between the danger of a tiger or lion, and the stress from trying to meet a work deadline. According to your brain, it’s all tigers. And not evaluating and addressing external stressors is causing harm to your health and preventing you from meeting your weight loss goals. YOU ALWAYS HAVE A CHOICE:
when, what, and how you eat
who you spend your time with
whether or not you say ‘no’ or communicate boundaries
whether or not you seek help for past traumas, anxiety, or depression
how you approach sleep
LIVER HEALTH - The liver takes on a lot, and it is heavily impacted by the toxins you take in with food, medications, drugs, air, and water. But it is also impacted by blood sugar levels. The liver is responsible for dealing with your roller-coaster energy levels all day, by converting glucose into fat, and fat into glucose (read more about it here). This constant conversion throughout the day causes fatty liver deposits that impair your liver’s ability to neutralize and clear toxins, even excess hormones!
BLOOD SUGAR LEVELS - Regulating blood sugar levels is more than eating several small meals a day (I would argue that if you are getting enough protein, fat, and veg, you would not need to eat several small meals a day to regulate blood sugar levels). Blood sugar levels are modulated by the adrenal glands (your stress responders) and in doing so, stimulate the Sympathetic Nervous response (fight or flight). Those who eat a vegetarian or vegan diet, eat a lot of processed foods (even foods marketed as “healthy” can be heavily processed), or track calories, are more susceptible to insulin resistance issues, and will have trouble with weight loss, sleep, and anxiety.
TOXIC OVERLOAD - Toxins come from many different sources, including processed foods, medications, recreational drugs, air, water, pesticides, and the byproducts of pathogens that get into the gut. Toxins that cannot be eliminated due to poor hydration, constipation, or inactivity, will get reabsorbed into the body. And toxins love fat - many of them have an affinity for fat tissue, and in order to create enough storage for your toxic load, your body will create or hold onto fat tissue.
IMBALANCED HORMONES - I’m not just talking about periods or PMS symptoms. Hormones aren’t only for reproduction. They modulate stress, sleep, hunger, periods, blood sugar, and digestion. When liver and adrenal health are struggling, hormones will become out of balance, and when left unaddressed, the problem just gets worse.
so, what?
Wipe your tears, friend. Your body is doing exactly what it’s supposed to do, and the scale numbers are telling you that.
But before you download that calorie deficit calculator app, let’s figure out what the REAL cause of your weight gain is, so you can feel good about food, and your body again.
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Knuth ND;Johannsen DL;Tamboli RA;Marks-Shulman PA;Huizenga R;Chen KY;Abumrad NN;Ravussin E;Hall KD; (n.d.-b). Metabolic adaptation following massive weight loss is related to the degree of energy imbalance and changes in circulating leptin. Obesity (Silver Spring, Md.). https://pubmed.ncbi.nlm.nih.gov/25236175/
Johannsen, D. L., Knuth, N. D., Huizenga, R., Rood, J. C., Ravussin, E., & Hall, K. D. (2012, July). Metabolic slowing with massive weight loss despite preservation of fat-free mass. The Journal of clinical endocrinology and metabolism. https://pmc.ncbi.nlm.nih.gov/articles/PMC3387402/#:~:text=Despite%20relative%20preservation%20of%20FFM,or%20caloric%20restriction%20are%20maintained.
Ludwig, D. S., & Ebbeling, C. B. (2018, August 1). The carbohydrate-insulin model of obesity: Beyond “Calories in, calories out.” JAMA internal medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC6082688/#:~:text=Insulin%20injection%20into%20the%20central,hunger%20and%20causes%20weight%20gain.
Janssen J. A. M. J. L. (2022). New Insights into the Role of Insulin and Hypothalamic-Pituitary-Adrenal (HPA) Axis in the Metabolic Syndrome. International journal of molecular sciences, 23(15), 8178. https://doi.org/10.3390/ijms23158178
Ashwagandha for Anxiety and Anxiety Symptoms
There are many potential causes for anxiety symptoms, many of which should be addressed by a mental health professional. If you are experiencing depression or anxiety symptoms, please seek help immediately from a qualified specialist.
In this article, I’ll be looking at one specific potential cause of anxiety symptoms in relation to gut health and nutrition. A factor that often gets overlooked by other healthcare professionals, because it’s not commonly tested for.
If you experience anxiety symptoms, blood sugar issues, and sleep issues, this is something worth considering.
Potential root causes of anxiety symptoms
I love ashwagandha!
In fact, I've used ashwagandha and a variety of other adaptogenic herbs recommended to me by an herbalist, to support my own healing and anxiety symptoms.
But what I'm also doing is finding and addressing the root causes of my symptoms. My anxiety and blood sugar issues were not caused by not taking ashwagandha, nor will they be resolved long-term by taking it.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes of their anxiety symptoms so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.
Click here to view our website disclaimer.
In this article, you’ll learn:
one commonly-overlooked cause of anxiety symptoms
my favorite lab test for finding root causes
long-term relief for anxiety symptoms
Follow my email feed to stay up-to-date on new articles like this one. Click here to subscribe.
the root cause you won’t see on your annual bloodwork
There are many potential causes for anxiety symptoms, many of which should be addressed by a mental health professional. If you are experiencing depression or anxiety symptoms, please seek help immediately from a qualified specialist.
In this article, I’ll be looking at one specific potential cause of anxiety symptoms in relation to gut health and nutrition. A factor that often gets overlooked by other healthcare professionals, because it’s not commonly tested for.
If you experience anxiety symptoms, blood sugar issues, and sleep issues, this is something worth considering.
I’m talking about… CLOSTRIDIA INFECTION.
Some species of clostridia bacteria are known to cause symptoms of anxiety, blood sugar issues, and sleep issues, due to their relationship with dopamine.
I'd bet good money that your GP is not testing for clostridia on your annual bloodwork (and that's why practitioners like me are here!)
a closer look at clostridia
The image below is a snapshot of specialized lab results from a person I worked with who had all of the symptoms mentioned above.
Specifically, we're looking at the 'HPHPA' marker.
You’ll notice that for HPHPA, 208 is the MAX we should see on this test. This test detected levels of 1511, it’s literally off the charts!
Here's what having high levels of HPHPA means for your anxiety symptoms:
HPHPA is a metabolite of a certain group of Clostridia bacteria found in the GI tract, including Clostridia sporogenes, Clostridia caloritolerans, and Clostridia botulinum, among others.
Additionally 4-cresol (also shown in the image above) is a metabolite produced specifically by Clostridia difficile (you may have heard this called “C-diff”).
High markers of HPHPA and/or 4-cresol means that there is a likely infection of certain types of clostridia bacteria in the GI tract.
These types of Clostridia are known to inhibit the enzyme responsible for breaking down dopamine, called dopamine-beta-hydroxylase.
Too much dopamine might seem like a good thing, right?
Dopamine feels great at the moment, but when it's chronically maxed, it infiltrates the sympathetic nervous system, resulting in a constant fight or flight response, modulated by the sympathetic nervous system.
PUT MORE SIMPLY:
Elevated Clostridia metabolites prevent the breakdown of dopamine, causing a chronically stimulated fight or flight response, potentially resulting in anxiety symptoms, sleep issues, and blood sugar issues.
addressing root causes for anxiety symptoms
I am a big advocate for seeking licensed professional support for your mental health and wellness. And to be clear, I do not claim to be a mental health professional, nor do I offer treatment from that perspective.
What I can (and do!) help with is supporting nutritional factors for signs and symptoms of neurotransmitter dysfunction and hormone imbalances, often rooted in the gut or diet.
I believe that addressing mental health and wellness often requires a multi-faceted approach that requires care from an integrative support team. So, in addition to your other licensed mental health practitioners, it may also be worth considering a nutritional approach to addressing your anxiety symptoms.
HERE’S WHAT THAT MIGHT LOOK LIKE
If Clostridia infection has been detected on this specialized blood panel, this very well may be one factor in your anxiety symptoms, and the heightened fight or flight response may also be causing blood sugar issues and sleep issues.
Clostridia is a type of bacteria, and the types found here that disrupt dopamine breakdown, are found specifically in the digestive tract.
Eradicating Clostridia, or any type of bacterial overgrowth in the gut, requires a strategic and holistic approach.
The short-term fix would be a round or two of prescription antibiotics from your GP or other physician and/or anti-anxiety medications. These can both be helpful, but may not support the long-term issue.
THE LONG-TERM SOLUTION OFTEN ENTAILS:
addressing digestive health as a whole, including digestive enzymes, stomach acid support, intestinal tissue healing, bowel movements, and liver health
temporary restriction of carbs and sugars that feed bacteria
nutrients to break down biofilm, a sticky film in which the bacteria live and hide
potent antimicrobial botanicals shown to eradicate bacterial pathogens
carefully curated probiotics to rebuild the microbiome after we’ve killed off the invaders (antibiotics, even botanicals, kill all bacteria, even the beneficial ones)
FAST FORWARD
After 4 weeks of addressing root cause factors, we re-tested the client whose lab results were shown above, and found the HPHPA markers came down significantly:
So, you can continue taking ashwagandha for the rest of your days to help with your anxiety symptoms, blood sugar issues, and sleep issues.
OR...
You could seek long-term solutions by finding a qualified practitioner who is trained to find the root causes of your anxiety symptoms.
WANT TO TALK ABOUT IT?
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Effects of Coffee on an Empty Stomach - Caffeine in Coffee and Blood Sugar Levels
Every body is different, having unique biochemical makeup and experiences that influence all aspects of health. Nutritional and lifestyle changes should never be considered without an individualized assessment by a qualified practitioner.
The focus here is to help you determine whether or not it is okay to drink coffee on an empty stomach. We’ve seen already how the caffeine in coffee has an impact on blood sugar levels - let’s find out how that might affect you if consuming coffee without any food in your stomach.
Is it okay to drink coffee on an empty stomach?
The short answer is, I wouldn’t.
But my body is different from yours.
There’s a lot of hype from fitness influencers on this subject, and I’m here to provide the research and give you a holistic practitioner’s point of view, so you can make an educated decision based on your own body’s symptoms and history.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.
Because the clients I see are navigating symptoms of adrenal insufficiency and issues with blood sugar levels, to those individuals, I typically recommend not drinking coffee on an empty stomach.
In this article, you’ll learn:
benefits of drinking coffee
risks of drinking coffee (or caffeine)
who should not be drinking coffee on an empty stomach
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Looking for information more focused on how caffeine affects the body? CLICK HERE.
benefits of drinking coffee
Not everyone will agree, but the first benefit I think of is taste. I love the dark, rich, nutty taste of a good cup of coffee.
Opinions aside, below are some benefits of coffee found in research. In some cases, the benefits are specific to coffee or caffeine in coffee, and sometimes both. I’ve been careful to note the differences in this list.
EVIDENCE-BASED BENEFITS OF DRINKING COFFEE:
the caffeine in coffee is an antioxidant, but only in very high doses (1)
coffee (even decaf) reduces risk of gallstones (2)
coffee increases salivary amylase secretion - Amylase is an enzyme responsible for breaking down sugars and carbohydrates, and when coffee is ingested, the polysaccharides contained in the coffee tell your brain to secrete amylase.
coffee (even decaf) increases hydrochloric acid (HCl, known as stomach acid) temporarily, although caffeinated coffee much more so - this can aid in digestion, but can also be a risk
coffee (even decaf) increases bile flow - aids in the digestion of fats and elimination of toxins
coffee (even decaf) increases pancreatic juices - these are enzymes that aid in the digestion of food
coffee can support microbiome in the gut - this can be a benefit to some, but not to others. Coffee consists of polysaccharides, undigestible fibers that, when fermented in the large intestine, support the growth of “good” bacteria, and thus produce short-chain fatty acids that support the mucosal barrier of the large intestine. Polysaccharides may present more of a risk if fermented in the small intestine, or when there is a higher “bad” bacteria to “good” bacteria ratio.
risks of drinking coffee
EVIDENCE-BASED RISKS OF DRINKING COFFEE:
coffee (even decaf) increases hydrochloric acid (HCl, known as stomach acid) for 30-60 minutes after ingesting (2). The increase in HCl can aggravate ulcers, but does not cause them (5). This aggravation can lead to discomfort, pain, increased inflammation due to the irritation of the stomach tissue, and worsening of the ulcer(s).
coffee alters microbiome in the gut - As I mentioned earlier, the polysaccharides in coffee, which are a type of fiber, can help support good bacteria in the gut. This can be good for some, but harmful to others.
Gut bacteria, specifically bacteroidetes, firmicutes, and prevotella, are supposed to live in the large intestine. Ther they ferment the undigestible polysaccharides, and produce short-chain fatty acids that help protect the lining of the digestive tract, acting as part of your immune system. For someone with bacterial imbalances, or bacteria populating in the small intestine (upper digestive), this could be a problem. In some cases, coffee was shown to enhance the growth of a certain clostridia species, which can be very harmful to health.
caffeine increases cortisol levels (3) - Cortisol is a hormone produced by the adrenal glands, known as a glucocorticoid, meaning, it stimulates the pulling of stored glucose from tissues and metabolizing them into cellular energy known as ATP, or Adenosine Triphosphate.
Why is this a risk? This process is part of your body’s stress response, and activates the Sympathetic Nervous System (fight or flight), while also utilizing the HPA axis (Hypothalamus Pituitary Adrenal). If you are someone who drinks coffee often, or throughout the day, this will negatively impact your adrenal health, blood sugar levels, and sleep. CLICK HERE TO LEARN MORE ABOUT ADRENAL HEALTH AND CORTISOL
coffee damage to gastric mucosa (4) - This is interesting because research shows no association between coffee or caffeine in coffee, with the development of ulcers (5). However, there is evidence that coffee causes damage to tissue lining the stomach, as well as increases intestinal permeability (you may have heard this called leaky gut), both of which would seem to contribute to ulcers.
who should not be drinking coffee on an empty stomach?
A few things to consider when reading this section:
This article is meant to provide education and resources to help you make more educated decisions about your own health. It is meant to be used for information purposes only, and not to be construed as health advice, medical advice, treatment, or prescription.
Every body is different, having unique biochemical makeup and experiences that influence all aspects of health. Nutritional and lifestyle changes should never be considered without an individualized assessment by a qualified practitioner.
The focus here is to help you determine whether or not it is okay to drink coffee on an empty stomach. We’ve seen already how the caffeine in coffee has an impact on blood sugar levels - let’s find out how that might affect you if consuming coffee without any food in your stomach.
WHO SHOULD NOT BE DRINKING COFFEE ON AN EMPTY STOMACH
BLOOD SUGAR SYMPTOMS - If you have symptoms of poor blood sugar levels, such as feeling jittery after coffee, getting “hangry” between meals (shaky, loss of focus, headache, irritable), craving sugar, carbs, or salt, or feeling better after you eat. These are symptoms, that, on their own may indicate adrenal insufficiency, and drinking coffee on an empty stomach may worsen the problem.
caffeine in coffee (and other sources) stimulates cortisol release, and in essence, a stress response from your body, activating your Sympathetic Nervous System and HPA axis, as we discussed earlier. CLICK HERE TO LEARN MORE ABOUT ADRENAL HEALTH AND MANAGING BLOOD SUGAR LEVELS.
DIGESTIVE SYMPTOMS - If you have symptoms of poor digestion, such as bloat after meals, excess fullness, chronic constipation or diarrhea (or alternating), heartburn, or cramping in lower abdomen.
These are all common symptoms of poor digestion, typically leading to (or may be a result of) a bacterial imbalance or other pathogenic infection. The research we looked at earlier in this article suggests that since caffeine in coffee irritates the mucosal lining in your colon, stimulates stomach acid production, and increases motility in the colon (makes you run to the bathroom), drinking coffee on an empty stomach may worsen these symptoms.
ANXIETY OR OTHER MOOD VARIANCES - Anxiety can be caused by a number of things, including lack of protein/amino acids, chemical imbalance, chronic stress, and trauma. One thing we do know is that caffeine in coffee stimulates the fight or flight response. We also know that pairing caffeine with foods focused on quality protein, fats, and fiber, can help slow this process. Drinking coffee on an empty stomach may have the opposite effect, and may exacerbate anxiety symptoms.
SLEEP ISSUES - You might argue that people with sleep issues may want to cut out caffeine in coffee altogether. Some have a genetic factor that changes the way they process caffeine, no matter what time of day they consume it, or whether or not they pair it with food. However…
Sleep issues can often be indicative of blood sugar issues as we discussed earlier. Fun Fact: Waking up around 2:00 am to pee is usually due to a drop in blood sugar levels (and a spike in cortisol), NOT because your bladder is full. READ MORE ABOUT IT HERE.
If you are someone who has trouble with sleep, consider how the caffeine in coffee may be impacting your adrenal health and blood sugar levels.
what can you do instead?
PAIR YOUR COFFEE WITH QUALITY, WHOLE FOODS - Wait to consume your coffee until you have a good solid meal balanced with quality proteins, fats, and fibers.
TRY OTHER STIMULATING ACTIVITIES, FIRST - Instead of dragging yourself sleepily to the coffee pot each morning to “get going”, drag yourself sleepily out for a brisk walk first thing, getting sunlight on your face to let your adrenal glands know it’s time to wake up. Or drag yourself sleepily to a yoga class your Pelaton, or other activity that boosts cortisol levels first thing in the morning.
SWITCH TO DECAF - I know, I know. I hear myself, too. As a coffee lover, myself, this feels like a big ask, but it may be just the right thing for your body that enables you to still enjoy coffee without the impact of caffeine in coffee.
GET FOUNDATIONAL SUPPORT - If you are someone who deals with the digestive symptoms mentioned above, trouble managing blood sugar levels, trouble with sleep or anxiety, I have developed a number of resources that will help:
Reclaim Your Health program - A 3-month private coaching program to help pinpoint the root causes of your symptoms, and work to make foundational changes to repair and heal the underlying issues.
REBALANCE - a 4-week online course that specifically targets adrenal health, sleep, blood sugar, and hormone balance.
GET TESTED - Are cortisol levels an issue for you? There is a simple saliva test that will help you know how your cortisol levels look throughout the day, so you can understand the potential causes of blood sugar, sleep, and anxiety symptoms. Includes a free follow-up call with Hilary to review the results. CLICK HERE TO PURCHASE.
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Iriondo-DeHond, A., Uranga, J. A., Del Castillo, M. D., & Abalo, R. (2020). Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain-Gut Axis. Nutrients, 13(1), 88. https://doi.org/10.3390/nu13010088
Nehlig, A. (2022, January 17). Effects of coffee on the gastro-intestinal tract: A narrative review and literature update. MDPI. https://www.mdpi.com/2072-6643/14/2/399
Lovallo, W. R., Farag, N. H., Vincent, A. S., Thomas, T. L., & Wilson, M. F. (2006, May 2). Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women. Pharmacology Biochemistry and Behavior. https://www.sciencedirect.com/science/article/abs/pii/S0091305706000645
Iriondo-DeHond, A., Uranga, J. A., Del Castillo, M. D., & Abalo, R. (2020). Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain-Gut Axis. Nutrients, 13(1), 88. https://doi.org/10.3390/nu13010088
Shimamoto, T., Yamamichi, N., Kodashima, S., Takahashi, Y., Fujishiro, M., Oka, M., Mitsushima, T., & Koike, K. (2013). No association of coffee consumption with gastric ulcer, duodenal ulcer, reflux esophagitis, and non-erosive reflux disease: a cross-sectional study of 8,013 healthy subjects in Japan. PloS one, 8(6), e65996. https://doi.org/10.1371/journal.pone.0065996
Mold Toxicity Symptoms | Treatment for Hidradenitis Suppuritiva
Mold toxicity symptoms often get overlooked by healthcare professionals, because they overlap with other types of conditions that are commonly treated separately without looking at the root cause.
In this article, we’ll discuss mold toxicity symptoms, and how they are commonly associated with autoimmune diseases like Hashimotos thyroiditis, hidradenitis suppuritiva, multiple sclerosis, irritable bowel syndrome (IBS), or chronic fatigue syndrome.
Mold toxicity symptoms
Mold toxicity symptoms often get overlooked by healthcare professionals, because they overlap with other types of conditions that are commonly treated separately without looking at the root cause.
In this article, we’ll discuss mold toxicity symptoms, and how they are commonly associated with autoimmune diseases like Hashimotos thyroiditis, hidradenitis suppuritiva, multiple sclerosis, irritable bowel syndrome (IBS), or chronic fatigue syndrome.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.
Mold toxicity is a common root cause of many inflammatory conditions.
In this article, you’ll learn:
what mold toxicity symptoms look like
what conditions are commonly associated with mold toxicity
the difference between mold and mold toxins
sources of mold and mold toxin exposure
my three-pronged approach to treating mold toxicity symptoms
Follow my email feed to stay up-to-date on new articles like this one. Click here to subscribe.
how do mold toxicity symptoms show up?
Mold toxicity symptoms will manifest different in everyone, and it’s possible there are multiple causes for these symptoms.
Our healthcare system is missing the mark when someone presents with many of these symptoms, and potential root causes are never tested for. Traditional healthcare providers are trained to suppress symptoms, but in and of itself, symptom suppression blatantly ignores the root cause, which ultimately makes the symptoms worse over time.
If you regularly experience any of these symptoms, mold toxicity is worth considering as a root cause.
COMMON MOLD TOXICITY SYMPTOMS INCLUDE:
dizziness
low blood pressure
electric shock sensations, tremors, or vibrations
tinnitus (ringing in ears)
GI (gastrointestinal) or digestive issues
sensitivity to chemicals, perfumes or smells
night sweats and body temperature dysregulation
chronic fatigue
depression and/or anxiety
hormone imbalances (blood sugar issues, irregular periods, PMS symptoms, etc.)
body pain, chronic pain
nosebleeds
frequent urination or excess thirst
memory loss or brain fog
conditions associated with mold toxicity
When the body is exposed to mold toxins, whether from environmental sources, food sources, or produced by mold in the body, and if the condition is not addressed in a timely manner, this leads to an inflammatory response called the Cell Danger Response.
If the mold toxicity (the root cause) remains unaddressed, this develops into a chronic condition known as Chronic Inflammatory Response Syndrome, or CIRS.
Cell Danger Response and CIRS can both develop as a result of any pathogen that goes undiagnosed or unaddressed, not just mold toxicity. Other pathogens that commonly fall into this category (and are not commonly tested for by your traditional Western Medicine practitioner) are candida albicans, H. pylori, parasites, and bacterial overgrowth.
WHAT HAPPENS IN CELL DANGER RESPONSE?
Pulling directly from a recent article I wrote about conditions related to Candida, here is what happens during a Cell Danger Response (2):
Mitochondria (the powerhouse of cells) begin by producing more fuel and releasing metabolic intermediates, like oxygen and reactive oxygen species.
When this does not resolve the threat, energy production begins to shut down in order to preserve energy. Digestion is also disturbed as it is non-essential to dealing with the pathogen, and your fatigue increases.
Cell membranes (also known as cell walls) stiffen, preventing nutrients from transferring in and out of cells for energy production.
Mitochondria release antiviral and antimicrobial chemicals into the fluid surrounding the cells.
Sends chemical signals to warn neighboring cells, and signal for help from immune cells such as eicosanoids and cytokines.
The Sympathetic Nervous System (“fight or flight” response) is kicked on until the threat is resolved. If candida goes unnoticed or undiagnosed, your “fight or flight” response will be in ON-mode indefinitely.
When the stressor is left unaddressed, this cascade of inflammatory response can lead to chronic illness, chronic pain, and autoimmune disease.
CONDITIONS THAT MAY BE LINKED WITH MOLD TOXICITY
Asthma (1)
Autoimmune diseases, such as Irritable Bowel Disease (IBS), Hashimoto’s Thyroiditis, Hidredenitis Suppuritiva, Rheumatoid Arthritis, or Multiple Sclerosis
Leaky Gut Syndrome
PCOS (PolyCystic Ovarian Syndrome)
Interstitial Cystitis
Depression
Anxiety
Balance issues
Dementia
the difference between mold and mold toxins
Molds are a type of fungi made up of multi-cellular filaments called hyphae (1). It is commonly heard that black mold is the only type of toxic mold, but there is simply not enough evidence to support this claim. Mold can be found in air, soil, plants, animals, and humans, and grows in places with lots of moisture.
We’ll talk more about common sources of mold exposure further down in the post.
Mold is a living organism, and when it is threatened, it produces mold toxins as a defense mechanism. These toxins, known as mycotoxins, are known to disrupt the mucosal barrier of lungs, intestines, and other epithelial tissues throughout the body, in order to make the space more suitable for mold to grow and thrive.
This disruption of epithelial tissue causes an inappropriate inflammatory response.
sources of mold and mold toxins
PACKAGED OR FRESH FOODS - This goes for any food, although there are also foods that are naturally high in yeast and mold (below). Regardless of whether your food is past its expiration date, it’s possible mold is growing on it. Always look before you sniff.
DUST
INSIDE WALLS OR WINDOWS OF YOUR HOME
BUILDINGS THAT HAVE TAKEN WATER DAMAGE
WINDOWS OR VENTS OF YOUR CAR
ANY SPACE THAT IS GENERALLY MOIST
FOODS THAT NATURALLY CONTAIN HIGH AMOUNTS OF MOLD OR YEAST:
grains
cheese
mushrooms
fermented foods (yogurt, sauerkraut, kimchi, natto, kefir, aged cheese, etc.)
dried fruit
chocolate
coffee beans
wine and beer
processed meat
nuts
milk
treatment for mold toxicity symptoms
Pathogens like mold, mold toxins, candida, bacteria overgrowth, and parasites, are all potential root causes for autoimmune diseases and inflammatory conditions like IBS and leaky gut syndrome.
Treatment for any pathogen requires an individualized approach and specialized testing to know exactly which pathogens are causing the problem. But at the heart of it, treatment for mold toxicity symptoms boils down to three foundational steps:
Remove the Mold Source - Eradicating a pathogen is useless without also removing the contributing source(s). It would be like starting a diet without evaluating your digestive health, or considering your health history. Removing sources of mold from your home, your car, the foods you eat, and any other spaces you spend significant amounts of time in, is the very first step to a successful elimination of mold toxins.
Support Detox and Drainage - Your liver plays a big role in the elimination of pathogens like mold toxins. Ensuring your liver is not congested and can effectively deactivate toxins, and that your drainage pathways are clear (bowel movements, sweat, urine, and lungs), is the second step to a successful mold detox.
Eradicate the Pathogens - Once the first two steps have been evaluated and supported, using high-potency botanical or pharmaceutical intervention to kill off the pathogens is the next step to getting rid of your mold toxicity symptoms and finding relief for your autoimmune symptoms.
Important additional factors to consider when treating mold toxicity symptoms include:
accurate testing - Working with a practitioner who is familiar with specialized testing that will help you understand what it is you’re fighting against, will make your treatment more successful. Secondarily, pathogens have ways of hiding, so working with a practitioner who understands how to draw pathogens out of hiding prior to testing, will get you a more accurate test result.
binders - When actively killing off pathogens, binders are essential to removing debris and toxins from the body. There are many types of binders, and each is specific to certain types of pathogens. Working with a practitioner who understands which types of binders are best for the specific pathogens you are dealing with, is essential to a successful treatment.
microbiome rebuild - Kill-off agents, whether pharmaceutical or botanical, kill off EVERYTHING - good and bad. It is especially important to repopulate the “good” bacteria and support healthy microbiome after, and sometimes during, the kill-off process, to ensure a more powerful immune support for future pathogenic infections. Without this step, you may be more susceptible to future infections, and an immune system that struggles to keep up.
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Please share your thoughts and questions in the comments below!
DO YOU HAVE MOLD TOXICITY SYMPTOMS?
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NUTRITION SERVICES
ADDITIONAL RESOURCES
BLOG REFERENCES
Kraft, S., Buchenauer, L., & Polte, T. (2021). Mold, Mycotoxins and a Dysregulated Immune System: A Combination of Concern?. International journal of molecular sciences, 22(22), 12269. https://doi.org/10.3390/ijms222212269
Naviaux, R. K. (2013, August 24). Metabolic features of the Cell Danger Response. Mitochondrion. https://www.sciencedirect.com/science/article/pii/S1567724913002390
Why Protein is Important | A Closer Look at Protein Powders, Protein Shakes, and Protein Calculators
Protein is made up of amino acids fused together by peptide bonds. The body can synthesize many amino acids from other sources, but there are nine amino acids which it cannot synthesize. These nine amino acids are needed to build protein, and in order to do that, they all need to be present simultaneously.
The inability of our body to produce these amino acids is what makes them essential amino acids, meaning, we must get them from our diet. The fact that they need to be present simultaneously in order to build protein, means we need to be consuming more complete proteins at each meal.
So, what’s a complete protein?
What about protein?
You hear a lot in the media about tracking calories, lowering cholesterol, and ditching sugar.
But protein somehow gets undermined in many traditional medical practices, and I want to change that.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Over the course of my work and studies, I’ve learned just how important dietary protein is. Not only the amount of protein but the quality of protein.
In this article, you’ll learn:
benefits of eating enough protein
how protein impacts your mood and mental health
recommended protein intake
what might be preventing you from digesting dietary protein
ways to add protein to your meals
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health benefits of protein
Two factors determine the quality of any dietary nutrient, including protein:
Your body’s ability to digest a food and absorb its nutrients
The quality of food you’re consuming
You can be using all the protein powders, downloading all the best protein calculator apps, eating protein foods, and downing protein drinks. But if your digestive health is not up to par, and you’re consuming the same heavily processed protein powder every day, you might as well be flushing your money down the toilet.
WHY DOES YOUR BODY NEED PROTEIN?:
NEUROTRANSMITTER PRODUCTION - Neurotransmitters are chemical messengers similar to hormones, that regulate mood. Certain amino acids, the building blocks of protein, are precursors to neurotransmitters like serotonin, dopamine, GABA, and epinephrine (adrenaline).
Tryptophan: precursor to serotonin
Tyrosine: precursor to catecholamines (dopamine, epinephrine)
Glutamine: precursor to glutamate from which GABA can be synthesized
D-phenylalanine: inhibits the enzyme that breaks down endorphins, hormones that “relieve pain, reduce stress, and improve mood.”(1)
ANTIBODY FORMATION - Antibodies are formed as part of your body’s adaptive immune system. When an antigen is present, antibodies multiply in order to fight the invader and also have the ability to remember the antigen should it ever come back again (2). These antibodies are formed from proteins.
MUSCLE BUILDING - Similar to bones, muscles go through a process of breaking down and rebuilding. Resistance exercise causes the muscle tissues to break down, then muscle protein is synthesized post-workout to repair and rebuild the muscle tissue even bigger than before (3). Amino acids are necessary for this process to occur.
NUTRIENT TRANSFER ACROSS CELL MEMBRANE - Channel proteins (see Figure A, below) are formed from amino acid subunits to create a tubular structure that is nestled within the cell membrane to allow nutrients to travel in to and out of the cell.
COLLAGEN IS NEEDED FOR HEALTHY JOINTS, SKIN, NAILS, AND HAIR - Collagen is the most abundant form of protein in your body, and according to Cleveland Clinic, accounts for 30% of your body’s protein (4).
CARRIES OXYGEN THROUGHOUT THE BODY - Hemoglobin is a protein found in red blood cells that binds to oxygen in the lungs and carries it to cells and tissues throughout the body as needed. the word globin describes a colorless protein that when bound to heme (iron), becomes hemoglobin.
Figure A - Image found on this website
To sum it all up, the benefits of getting a wide variety of quality protein in your diet, include:
improved mood and mental wellness
healthy skin, hair, and nails
improved arthritis symptoms (or prevents arthritis altogether)
good energy throughout the day
helps you feel more satiated at meals, reduces cravings
supports immune function
supports muscle formation in conjunction with resistance training
recommended protein intake for women
Many researchers agree that the Recommended Dietary Allowance (RDA) for protein is based on inconclusive research, and yet has been the RDA for over 70 years (5). All the more confirmation we need to understand that no RDA suits all bodies.
However there has been further research that suggests that protein intake higher than the RDA is more beneficial, and that RDA values are not considered optimal.
Currently, the RDA for protein for individuals (male- and female-bodied) 18 years or older, is 0.8g per 1 kg (2.2 lbs) of body weight.
For a 150 lb individual, this equates to about 54.5 grams of protein daily. Based on what I’ve learned about how the body uses protein, I would argue that this is too little.
Apart from the protein functions discussed earlier in this article, one of the more prominent impacts I see in my clients who consume inadequate or low-quality protein is on blood sugar levels. Protein itself does not influence blood sugar metabolism (although protein can be converted to glucose by the liver if needed). But by not consuming enough protein, my clients turn more to carbohydrates in the form of starches or sugars.
Each body has unique health needs, and it’s important to consider that blanket statements like these may not apply to your body. But for my typical client, one who is struggling with adrenal issues (sleep, energy, troublesome or irregular periods, PMS symptoms), has PCOS (polycystic ovarian syndrome), or is dealing with gut pathogens like bacterial overgrowth, candida overgrowth, or parasites, I recommend 90 grams of protein per day.
Protein enables you to feel more satiated and slows the breakdown of food, which in turn does help with blood sugar levels. This effect is not going to come from your vegan protein powders or protein drinks, as those are generally made from starchy protein food sources like pea protein, and loaded with a number of other heavily processed ingredients.
Satiation and the slower breakdown of food is going to come from consuming high-quality whole-food forms of protein, paired with good digestive health.
So, what is a high-quality protein?
complete protein vs. incomplete protein
Protein is made up of amino acids fused together by peptide bonds. The body can synthesize many amino acids from other sources, but there are nine amino acids which it cannot synthesize. These nine amino acids are needed to build protein, and in order to do that, they all need to be present simultaneously.
The inability of our body to produce these amino acids is what makes them essential amino acids, meaning, we must get them from our diet. The fact that they need to be present simultaneously in order to build protein, means we need to be consuming more complete proteins at each meal.
So, what’s a complete protein?
A complete protein is a food that contains all nine essential amino acids. Or a combination of foods that collectively contain all nine essential amino acids.
The nine essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
MY BEEF WITH VEGETARIAN DIETS (I will keep this brief)
Some might be angry with me for saying this, but I’ve looked at a lot of solid research over the years that supports what I’m about to say.
Vegetarian, and especially vegan diets, even the healthiest whole-food plant-based diets, simply do not provide enough bioavailable complete protein without consuming mountains of starchy carbohydrates.
… Stepping off my soap box…
how to get more protein in your diet
Increasing protein without addressing gut health is a recipe for disaster. If you have digestive symptoms like bloating, fatigue after meals, constipation, diarrhea, heartburn or indigestion, or excess and prolonged fullness after eating, it’s important to get your digestion back on track before you can properly digest protein.
Once digestion is up to par, increased protein will help with muscle building, fatigue, blood sugar levels, mood, and food cravings.
Here are a few ideas to help you out:
START YOUR DAY WITH ANIMAL PROTEIN AND GREENS - Prioritizing green, leafy vegetables and animal protein will keep you full until lunchtime without that need for a pick-me-up in between. Here are some examples of what I typically eat for breakfast:
sauteed, finely chopped broccoli + 2 eggs or leftover protein from dinner last night + sauerkraut
finely chopped cabbage and onion + salmon fillet
root vegetable hash (shredded root vegetables + diced, cooked brisket or sausage + topped with a fried egg) - prioritize less starchy vegetables like radishes, beets, and kohlrabi
chopped dandelion greens, sauteed with chopped onion + top with favorite high-quality dressing (make your own, or my favorite is PCC’s house-made Green Goddess) + leftover steak
NUTS AND SEEDS - Nuts and seeds are a great way to add protein to your day, whether as an isolated snack, or adding to a meal.
Add sprouted pepitas (pumpkin seeds) to any soup, breakfast dish, or salad. I keep a jar on my countertop so they’re always easily accessible.
Switch up your crackers and coffee for a handful of mixed nuts and a string cheese as a high-protein snack.
Nut and seed butters are available now in go-packs. Artisana and Justins are two of my go-to brands for this (no affiliation).
MEAL PREP PROTEINS FOR BUSY SCHEDULES - Meal prep is essential for anyone with a busy schedule who wants to eat healthier. Packaged options that are minimally processed are becoming more abundant, but there’s nothing quite as good (and in your control) than something prepared at home, with ingredients YOU selected. Here are some ideas:
boil and peel eggs for the week
fill a jar with mixed nuts to keep in your desk at work, or in your bag
make time for batch-cooking: Before I started working from home, I would batch-cook my lunches and snacks for the week, and portion them out so that I could just grab and go. Here are some meals I commonly made:
tuna salad with chopped greens
roasted non-starchy vegetables + chicken/steak/fish
soups (I would commonly add a scoop of cottage cheese to my warm soup for extra protein)
bento-box - sliced chicken or turkey, sliced or bite-sized vegetables (broccoli, cucumber, kohlrabi, radishes, turnips, etc.), nuts and seeds, cottage cheese, olives, pickled beets, sliced or string cheese, etc.
DITCH THE VEGAN PROTEIN POWDERS, AND SWITCH TO HIGH-QUALITY COLLAGEN AND AMINO ACID SUPPLEMENTS - If supplementation is how you’re getting a chunk of your protein, consider ditching the heavily processed protein powders, protein drinks, and protein shakes. Here are some of my favorite products.
did you learn something new?
Please share your thoughts and questions in the comments below!
NUTRITION SERVICES
ADDITIONAL RESOURCES
BLOG REFERENCES
C. C. medical. (n.d.-a). Endorphins: What they are and how to boost them. Cleveland Clinic. https://my.clevelandclinic.org/health/body/23040-endorphins
Janeway CA Jr, Travers P, Walport M, et al. Immunobiology: The Immune System in Health and Disease. 5th edition. New York: Garland Science; 2001. The structure of a typical antibody molecule. Available from: https://www.ncbi.nlm.nih.gov/books/NBK27144/
Kwon, Y. sub, & Kravitz, L. (n.d.). How Do Muscles Grow?. How do muscles grow? https://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html#:~:text=Muscle%20growth%20occurs%20whenever%20the,controlled%20by%20complimentary%20cellular%20mechanisms.
Cleveland Clinic medical. (n.d.). Collagen: What it is, types, function & benefits. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/23089-collagen
Wolf, R. R., Cifelli, A. M., Kostas, G., & Kim, I.-Y. (2017, March 10). Optimizing protein intake in adults: Interpretation and application of the Recommended Dietary Allowance compared with the acceptable macronutrient distribution range. Advances in Nutrition. https://www.sciencedirect.com/science/article/pii/S2161831322007165