Less Stressed Life: Helping You Heal Yourself

https://biogenicnutrition.com/

I polled people on IG last month and almost 80% of people that saw my story said they felt like they have food sensitivities. So, that’s a problem because once you dive into the intricacies of that there is a lot of nuances.

So to help with this & answer the question I get in so many different flavors each week, I’m hosting a live training and Q&A session called “What should I eat? Answering your questions about food reactions and inflammation”.

You can register at christabiegler.com/foodreactions

This week I talk to the brilliant and humble Tim Hyatt, ND of Biogenic Nutrition. Dr. Hyatt shares his expertise on amino acid therapy. He deep dives into anxiety and proper testing for neurotransmitters and hormones. He shares the mental checklist he goes through as a practitioner as well as useful tips for patients and practitioners alike.

KEY TAKEAWAYS:

What does anxiety look like in patients?
ANXIETY def: our reaction or response to the emotion of fear
Amino Acid therapy
Neurotransmitter testing for anxiety
Understanding and quantifying stress: Perception and Perspective
Cortisol and Hormones
What's going on in the brain with anxiety
Cortisol/stress impact on sex hormones

DR. TIM SHARED HELPFUL TIPS ON:

Not dismissing "stress"
Looking at the lab but also the rest of the person
What helps with receptor function -Good nutrition, reduction of inflammation, good absorption of AA is huge
Proper testing of cortisol and what results tell us
Mechanisms in the body/brain that lead to anxiety
What is anxiety and what is it NOT? Do we miscategorize anxiety?

MENTIONED ON THIS EPISODE:

DUTCH test

ABOUT DR. TIM:

As an innovator who enjoys discovery, research, and science, Dr. Timothy Hyatt loves to create and improve products that help people. It was his frustration with conventional medicine’s treatment of his mother when she came down with a life-ending chronic illness that turned his thoughts to alternative medicine. Dr. Hyatt earned his doctorate in naturopathic medicine at the National College of Natural Medicine in Portland, Oregon in 2006. From there he began working in the biotech industry where he was directly involved in product development, research, and sales and marketing. . His first product idea was an amino acid formula that improves symptoms of brain-based disorders and, in late 2011, after moving his practice to Oregon, he founded Biogenic Nutrition other partners and currently serves as the company’s president.

WHERE TO FIND DR. TIM:

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

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A special thanks to our VIP sponsor RUPA Health, our lab concierge service that helps our clients get standard bloodwork 2/3 off retail direct to consumer lab test pricing. Let them know I sent you when you sign up for your free practitioner account.

#214 Is your diet the stressor? Shame cycle, IF, getting swole, ruining metabolism and what to do about it with Noelle Tarr, NTP, CPT Jan 05, 2022

Show notes

coconutsandkettlebells.com

You can register at christabiegler.com/foodreactions

Along the theme of food, this week on the Less Stress Life Podcast, I talk to Noelle Tarr of Coconuts and Kettlebells about diet stressors. Is your diet stressing you out? Noelle candidly shares her personal story of chasing fitness and the mental mindset mistakes and how that has shaped what she does in her personal and professional life. She talks about rebuilding based on truth and how a hyper-focus on food can cause stress on your body and do more damage than good. Most importantly, Noelle shares tips on how to change your mindset and reverse the shame cycle.

KEY TAKEAWAYS:

Diet culture teaches "thin is in" and value is based on this obsession with managing this
Trends and fads of diet culture
Is stress a mental or physical issue?
Cortisol spikes when stressed and impacts on body-mineral dumping, thyroid issues, hormonal imbalance, increased appetite, digestion problems
Understanding the nervous system
Nervous system chronic over stimulation slows healing drastically

NOELLE SHARED HELPFUL TIPS ON:

Giving yourself some grace
Mindset directly impacts physiology
Importance of allowing ourselves to "rest and digest"
Steering clear of the "shame cycle"
How reverse or avoid the shame cycle

ABOUT NOELLE:

Noelle is a Nutritional Therapy Practitioner (NTP™), certified by the Nutritional Therapy Association®, and a National Strength and Conditioning Association (NSCA®) Certified Personal Trainer. She's the founder and writer behind coconutsandkettlebells.com, and she's the author of the best-selling cookbook, Coconuts, and Kettlebells. She's also the host of the top-ranked women’s health and fitness podcast, Well-Fed Women, and the creator of an innovative personalized home workout program, Strong From Home.

She's a mom to two incredible toddlers, and a boxer dog mom. As a marine-corps wife, she's lived all up and down the Eastern Seaboard, and currently resides in the gorgeous area of Northern Virginia.

WHERE TO FIND NOELLE:

Podcast- well fed women

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

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#213 Hormone health hacking for women entrepreneurs and high achievers with Laura Schoenfeld, RD Dec 29, 2021

Show notes

This week on the Less Stress Life Podcast, I talk to Laura Schoenfeld, RD about habits of performance driven people that can cause their hormones problems. We discuss the role of our adrenals, and how to best support our hormones instead of becoming burnt out. A must listen for anyone bulldozing through stress and working hard to meet goals, deadlines and demands of every day life.

KEY TAKEAWAYS:

Adrenals function and impact on how we feel
Adrenal fatigue and excess cortisol
Lifestyle, stress and adrenals problems for the performance driven person
Symptoms of hormonal imbalances
Harm in bulldozing through stress
Why do some people feel bad or tired after eating carbs
Common threads seen in entrepreneur women that degrade their health

GUEST SHARED HELPFUL TIPS ON:

Identifying adrenal issues in clients
Diet modifications to support adrenals
Creating a schedule & healthy habits for the entrepreneur
Knowing when it's ok to hire help or delegate without shame
Establishing good wake sleep schedules

ABOUT GUEST:

Laura Schoenfeld is a Registered Dietitian (RD), women’s health expert, and business coach for integrative and functional dietitians and nutritionists. Her mission is to educate women on how to nourish their bodies, minds, and spirits and help nutrition professionals grow and scale a successful business.

A specialist trained in functional medical nutrition therapy, she has helped hundreds of women optimize their hormone and gut health while allowing for flexibility in their diet and lifestyle choices. Drawing on her background as a teaching assistant and mentor for the Kresser Institute’s ADAPT functional practitioner program, Laura has coached dozens of dietitians and nutritionists on how to grow their businesses for financial success.

WHERE TO FIND GUEST:

Lauraschoenfeld.com

@lauraschoenfeldrd

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

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Loving the podcast? Leave us a review and ENTER OUR GIVEAWAY NOW!

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#212 Sperm quality, motility, oxidative stress, current research and what we can do in male fertility with Ayla Barmmer, MS, RD Dec 22, 2021

Show notes

This week on the Less Stress Life Podcast, I talk to Ayla Barmmer, MS, RD of Full Well Fertility about sperm quality, motility, oxidative stress and all the current research. We discuss the perception and reality of just how much male fertility impacts a couple trying to conceive and even dig into nutrients needed to support male fertility.

KEY TAKEAWAYS:

"Treatment Pie" for fertility
Role of male fertility
Functional medicine approach to get to root cause
Oxidative stress and inflammation will rob the body of fertility resources
Things we do now have an impact on future generations fertility wise
Male impact on pregnancy complications
Sperm count and quality is down over past 16 years
Conventional vs Functional approach to assess sperm
Nutrients for fertility- selenium, zinc, B12, lycopene, absorption doesn't mean utilization

GUEST SHARED HELPFUL TIPS ON:

Being in a good place health wise before trying to conceive
Importance of both male and female participation in fertility prep
Causes of oxidative stress in male fertility- environmental toxins, poor diet, alcohol/drugs/smoking
Ways to mitigate oxidative stress
Smart supplementation
Optimal diet
Choosing a quality supplement

PROMOTION: go check out fullwellfertility.com and get a discount on your order with the code “less stressed”

ABOUT GUEST:

For over 15years, Ayla Barmmer, MS, RDN, LDN, has been advancing the health and empowerment of thousands of clients, patients, peers, and mentees, at the intersection of nutritional science, functional medicine, and evidence-based holistic solutions. Ayla owns and operates Boston Functional Nutrition, an integrative and functional nutrition multi-clinician practice, that specializes in women's health and infertility. She is also the founder of Full Circle Prenatal, a fertility wellness brand, widely endorsed by a diversity of health practitioners for its quality and education. Ayla founded the Women's Health Nutrition Practice Group in 2017 where she serves as a preceptor, mentor, and educator, and co-founded the Women's Health Nutrition Academy in 2018, a leader in its field.

WHERE TO FIND GUEST:

fullwellfertility.com

on IG @aylabarmmer_rd

https://whnacademy.com/

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

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Loving the podcast? Leave us a review and ENTER OUR GIVEAWAY NOW!

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#211 How to Save Your Gall Bladder with Kaely McDevitt, MS, RD Dec 14, 2021

Show notes

This week on the Less Stress Life Podcast, I talk to return guest Kaely McDevitt, MS, RD. Kaely has joined us in the past to talk about hormones, ovulation, and now gallbladder. She shares her expertise on why this organ is underappreciated and often neglected. Kaely dives into what the organ does, why to support your gallbladder, and how you just might save it.

KEY TAKEAWAYS:

An underappreciated organ, what is the gallbladder, and what does it do
The gallbladder is responsible for storing and concentrating bile
Bile is essential for the absorption of fat-soluble vitamins A, D, E, and K
Bile helps regulate cholesterol and blood sugar levels
Bile is antimicrobial- helps to make sure we do not have pathogen overgrowth in GI tract
Gallbladder liver connection
Gallbladder stones/attack
Gallbladder removal- not able to absorb soluble vitamins
Common issues with the gallbladder- "sluggish" bile flow is slow or saturated
Causes/risk factors of a sluggish gallbladder- hormones, stress, cholesterol-lowering medications, hypothyroidism, obesity, rapid weight loss, low-fat diet
Gallbladder and hormonal changes during pregnancy

GUEST SHARED HELPFUL TIPS ON:

Identifying gallbladder issues- elevated liver enzymes, bilirubin, ultrasound, symptoms
Symptoms of gallbladder dysfunction- poor digestion of fat-oil in stool, stomach pain, dry skin, skin rashes, weight loss resistance, nausea, indigestion, SIBO, tender to the tough under the right rib cage
Ways to support the gallbladder- conventionally & functionally
How to support if your gallbladder has been removed- ox bile
Diet mortifications- reduce fat, yay or nay?
"If you don't use it you'll lose it"
Gallbladder nutrients- taurine, choline, glycine

ABOUT GUEST:

Kaely McDevitt is a Registered Dietitian specializing in women's health. She owns a virtual private practice where she and her team help their clients overcome hormone and digestive issues through personalized nutrition. Having experienced the pitfalls of a conventional approach to women's health firsthand, Kaely is passionate about empowering women to take the driver's seat over their health and wellbeing.

WHERE TO FIND GUEST:

@kaelyrd

www.kaelyrd.com

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

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Loving the podcast? Leave us a review.

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#210 Eczema 101 root causes, testing, kids, topicals and first steps with Christa Biegler, RD Dec 08, 2021

Show notes

https://www.eczemanutritionist.com/

You may know that in my private practice I work with gut issues, skin issues, overcoming food sensitivities, and feeling tired and exhausted. Last week after guesting on 3 other podcasts all about eczema, I realized that I don’t think I’d ever done an eczema 101 episode for you, my favorite people, the listeners of the LSL. So today, I am welcoming my co-practitioner at the LSL Nutrition private practice Becky Santiago, who will interview me, and together we will discuss the presentation, testing, and soothing eczema, including answering questions asked by followers on social media.

KEY TAKEAWAYS:

Prevalence of eczema in general population
Why is eczema on the rise
Types and triggers of eczema
Standard/generic toolbox given to people with eczema
The emotional impact of skin conditions- come with compassion
Health triad- physical/structural, nutritional, emotional angle
Food sensitivity/eczema connection- Is it a gut issue
Food reactions or digestion problems?
The connection between microbiome and eczema

CHRISTA SHARED HELPFUL TIPS ON:

Healing from the inside out
Nutrients needed for eczema healing
Impact of stress on eczema
Cleaning up your diet to help your eczema- gluten, dairy, top 8 allergens
"Don't let food create stress"
Rebalancing microbiota and improving digestion
Identifying root causes
Healing eczema in pediatrics- working with mom and baby
Topical options to soothe on the outside

MENTIONED IN THIS EPISODE:

The Eczema Relief Diet & Cookbook: Short-Term Meal Plans to Identify Triggers and Soothe Flare-Ups by Christa Biegler

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

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Loving the podcast? Leave us a review and ENTER OUR GIVEAWAY NOW!

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#209 The Neuroscience Behind Overcoming Limiting Beliefs & Breaking the Habits Holding You Back with Julia Arndt Dec 01, 2021

Show notes

This week on the Less Stress Life Podcast, I talk to Julia Arndt about overcoming limiting beliefs and breaking habits holding you back. She shares her personal experience of burnout and the road to recovery. Julia explains how to retrain neuropathways by identifying limiting beliefs and finding flexibility to create better, more intentional habits.

KEY TAKEAWAYS:

Julia shares her personal story
Who are peak performers
Little habits slowly slipping can add to or facilitate burnout
Building healthy habits and routine
Neuro pathway development- stop running on autopilot and be intentional
The science of limiting beliefs

GUEST SHARED HELPFUL TIPS ON:

How to sustain performance over time without the sacrifice of burning out and leaving the job?
What are 3-5 steps on how to get started
Importance of self-care and what exactly that means
Morning routine- does yours help you to be productive
Leave the phone behind
Every day is a new starting point to be better
Find flexibility
How to change limiting beliefs/intention
Steps for transformation- self-awareness by observation

MENTIONED IN THIS EPISODE:

Peak Performance Method
Breaking the habit of being yourself by Joe Dispenza

ABOUT GUEST:
Julia Arndt is the founder of the Peak Performance Method (PPM), a unique model combining critical productivity, mindfulness, and leadership tools to help forward-thinking individuals and organizations develop the next workplace superpower through scalable programs. Julia is a stress management trainer, international speaker, and the host of the "STRESSD" podcast that has over 50.000 podcast downloads globally to date.

Julia originally hails from Germany, has lived in 5 countries over the last 14 years, and speaks three languages fluently. After working at Google in Silicon Valley for seven and a half years while the company grew from 30.000 to 100.000 employees, Julia has been running her own consulting and coaching business, helping over 5500 employees at innovative companies like Google, Microsoft, Uber, Swisscom and many more understand the effects of stress on body and mind, move beyond burnout and build a mindful lifestyle that delivers focus, high energy and productivity.

Her motto: If your brain is your most valuable resource, let’s make sure to take care of it. Your career success and satisfaction depend on your ability to develop the next workplace superpower.Today, you can find Julia at peakperformancemethod.com and on her Stressd Podcast.

WHERE TO FIND GUEST:

website: www.peakperformancemethod.com

Stressd Podcast

LinkedIn: https://www.linkedin.com/in/julia-arndt-b75a171a/

Instagram: https://www.instagram.com/juliaarndtcoaching/

YouTube: https://www.youtube.com/juliaarndtcoaching/

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

Shop our Favorites

#208 How to Get the Most Benefit from Tea with Ashley Holtquist of Sage and Cedar Herbal Wellness Nov 24, 2021

Show notes

https://www.facebook.com/SageCedarSD

This week on the Less Stress Life Podcast, I talk to Ashley Holtquist of Sage and Cedar Herbal Wellness about the benefits of tea and herbs. Ashley shares how to make tea easy and really get the benefits and positive emotions that go into the experience of tea.

KEY TAKEAWAYS:

Ashley shares how she got into the business of making tea in the black hills of South Dakota
What happens when you start reading food labels
Herbalism- a different way of thinking
Perception of tea vs practice of tea
Camellia sinensis shrub we get tea from- all from the same plant but processing can cause variances
Camellia teas are caffeinated, herbal usually not caffeinated
Tea is a delivery system for herbs
Benefits of tea & herbs
Differences in herbs and great combinations

GUEST SHARED HELPFUL TIPS ON:

How to brew tea- plant type and part matter
Herbs- boiling water, steeping long as you want
Loose leaves- not as hot and flavors quick (less steeping)
Over brewing and too hot can "ruin" taste producing bitter taste and losing all other flavors
How to get the right temperature (E Kettle can get exact temperature)
Tools of the trade to make enjoying tea easy

ABOUT GUEST:

Ashley has lived in the sacred Black Hills of South Dakota for most of her life and spent much of her time bonding with its diverse ecosystem. She is passionate about health and wellness grounded in vitalism and values a deep connection to nature. She has been studying herbalism and natural wellness for about 5 years and owns a company based in Spearfish called Sage and Cedar Herbal Wellness that she operates with her partner Joe. They specialize in sourcing quality herbs and tea leaves that they use in various health and wellness applications. Their primary focus is their line of loose leaf tea blends that they provide on their website and at various locations around the hills.

WHERE TO FIND GUEST:

https://www.sagecedarherbalteas.com/

use coupon code LESSSTRESSED for 10% of your entire order when you purchase through our website

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

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Loving the podcast? Leave us a review and ENTER OUR GIVEAWAY NOW!

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#207 Eating for Psoriasis with Kellie Blake, RDN Nov 17, 2021

Show notes

This week on the Less Stress Life, I talk to Kellie Blake, RDN about the challenges she's faced with a diagnosis of Psoriasis at 12 years old and symptoms since 5. "Being a somewhat sickly kid, no one put the pieces together," Kellie explains. Looking back, she talks about just how far she's come and the details of her journey to overcoming a challenging autoimmune condition. Kellie's story is relatable to so many with skin and autoimmune conditions. She shares great tips and offers real world advice for clients and practitioners alike.

KEY TAKEAWAYS:

Personal elimination diet experience
root cause approach is so important
Disruptions in the gut microbiome at a young age- long term affects
Autoimmune clients respond so well to food changes
Stress fuels Psoriasis and exacerbates the problem
Gut differences with Psoriasis
Stress, trauma, genetics, poor nutrition, microbiome imbalances can all contribute to diagnosis

GUEST SHARED HELPFUL TIPS ON:

Can eat as healthy as you want but need to digest and absorb
Whole foods plant based diet
Managing SIBO, low fodmaps diet for a little while
Stress Management Tips
Sleep improvement- make it a priority
The better kinds of exercise when healing
Types of trauma and stress
How psoriasis presents and different types- 90% Plaque Psoriasis

MENTIONED IN THIS EPISODE:

Psoriasis Cookbook and Meal Plan - by Kellie Blake
The Psoriasis Diet Cookbook Easy Healthy Recipes to Soothe Your Symptoms by Kellie Blake

ABOUT GUEST:

Kellie Blake is a registered dietitian specializing in functional nutrition. Kellie has been able to reverse her own autoimmune symptoms with functional medicine and nutrition and she is passionate about sharing this message with her clients. She has a private practice, NutriSense Nutrition Consulting, is on the Editorial Board of Integrative Practitioner where she writes monthly articles showcasing her client case studies, and is a blogger for the Integrative and Functional Nutrition Academy. She has written 2 cookbooks: The Psoriasis Diet Cookbook and Psoriasis Cookbook + Meal Plan. In addition to her private practice, Kellie practices in the areas of psychiatry and enteral nutrition.

WHERE TO FIND KELLIE:

NUTRISENSENUTRITION.COM

ON IG & FB: nutrisensenutrition

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG: instagram.com/anti.inflammatory.nutritionist/

Shop our Favorites: christabiegler.com/shop

Loving the podcast? Leave us a review and ENTER OUR GIVEAWAY NOW!

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#206 Simple Solutions to Back, Knee and Shoe Pain with Anya of anyasreviews.com Nov 10, 2021

Show notes

facebook.com/anyasreviews/

Anya shares her personal story as to how and why she got into the barefoot movement. She explains the benefits of barefoot footwear, how to correct past damage, and how to transition. A must-listen for anyone with lower back, hip, or knee pain as well as practitioners looking to help clients.

KEY TAKEAWAYS:

Normal shoe vs barefoot shoe
Common shoes - tapered toe does not match the shape of a foot
Barefoot shoes match the natural shape of a foot, not restrictive
Heel in all traditional shoes- even sneakers. Higher the heel the more compensation needed
Barefoot Shoes do not have any heel at all- zero drop, although they can still have support
Babies learn to walk barefoot, why do we change that at school age?
Getting rid of pain with better/barefoot shoes
How footwear affects the whole body

ANYA SHARED HELPFUL TIPS ON:

Transitioning to barefoot shoes
Where to find barefoot shoes
Not an all or nothing thing
Specific brands that fit the bill
Finding affordable options for the whole family
Ways to present natural footwear to kids
One tip for improvement
3 steps to get started

MENTIONED ON THIS EPISODE:

Whole Body Barefoot by Katy Bowman

ABOUT ANYA:

Anya is a barefoot shoe expert and entrepreneur. After years of chronic foot pain, she discovered natural footwear and how it impacts the body from the ground up. Today she works to help people to find real solutions to their foot pain through better shoes and better habits. You can find barefoot shoe options for the whole family, for every occasion and budget at AnyasReviews.com

WHERE TO FIND ANYA:

Websites: AnyasReviews.com

BarefootShoeFinder.com

Anyas-Shop.com

Social Media: instagram.com/anyasreviews/

youtube.com/channel/UCCJOX9b_oojDzit600t3ORA

pinterest.com/anyasreviews/

WHERE TO FIND CHRISTA:

https://www.christabiegler.com/

On IG:

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