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Honest and eye-opening conversations with functional nutritionist Erin Holt. Erin shares insight into hot topic nutrition, plus interviews with thought leaders in the functional medicine and wellness world. Get informed and empowered with this funky spin on mainstream health information.
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Today’s episode was inspired by a recent poll on Erin’s Instagram, where she asked “What’s something that bothers you about wellness?”
There was a strong recurring theme in your answers - Folks are overwhelmed with broad sweeping generalizations, and exhausted with feeling like better health requires an all-or-nothing approach. It’s easy to feel like we’re falling short when we’re being inundated with ALL the health information, ALL the time.
So to help you all with this, Erin asked different people about real, basic strategies that work for them. This episode is a little different and includes the perspectives of practitioners and non-practitioners. It’s a peek behind the curtain of what real people are doing in their day-to-day lives.
Tune in as members of Erin’s team answer two big questions about what they do for their health: “What’s something that you do every day that’s a non-negotiable, built in habit?” and “What’s something you learned or implemented in 2022 that you would want to share with someone else?”
In this episode:
How Erin stopped overthinking nutrition [4:24]
New fitness choices that shifted things around for Erin in 2022 [8:16]
An effective mantra that Erin uses (that you can use too!) [10:50]
Meet Rachel [14:12]
The impact of setting personal and professional boundaries [15:08]
Why communicating boundaries is as important as setting them [18:25]
Is your relationship with coffee healthy? [19:30]
Meet Jenna [25:02]
A before and after of building a daily meditation practice [26:42]
Tips for starting a practice of your own [31:08]
The benefits of considering meal composition [32:38]
Meet Laura [37:41]
The power of intention [39:28]
How do you build habits? [43:28]
A simple practice for staying present [46:25]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/237-tips-healthy-living
For the last podcast of the year, we’re bringing you an unscripted conversation between two friends and colleagues.
Erin and Michelle are two nutritionists who exist in the gray area - the messy middle - of nutrition and wellness. They both live and practice in the space that requires nuance, context, critical thinking, compassion…and conversation.
Today’s episode is a convo between two wellness professionals who work with people to help them feel better, who don’t swear allegiance to any ONE dietary paradigm or methodology, and whose primary focus is to advocate for the needs of their clients. Because it’s their clients who suffer when they try to adhere to the dichotomous “THIS OR THAT” food, nutrition, diet & health rules that run rampant in the wellness space.
Michelle Shapiro is an Integrative Functional Registered Dietitian from NYC with 8+ years of experience serving over 1000 clients to reverse their anxiety, heal longstanding gut issues and approach weight loss lovingly and in a body neutral way. Michelle, in her work, aims to bridge the gap for clients between functional nutrition and body positivity. And that’s exactly what we’re chatting about in today’s show.
In this episode:
What’s the difference between the “diet industry” and “diet culture”? [6:31]
Erin’s 6 minute rant to summarize what she has seen in nutrition over the past decade plus [8:34]
Michelle’s weight loss story [13:22]
Physiological drivers of anxiety & panic attacks [16:28]
The role of self-betrayal in our health [18:12]
Autonomy of thought - the most powerful healing tool you have? [21:48]
The entry point to listening to yourself [23:10]
Intersection between functional nutrition and body neutrality: can they coexist? [29:15]
What’s a consent-based approach to nutrition? [31:09]
Hear why Michelle and Erin get fired up about “conventional medicine disguised as functional medicine” [32:36]
Integration between the physical and the psychological - and why this at the heart of functional medicine [35:42]
Okay I left diet culture…now what?! [38:47]
How pushing through discomfort can mute your body’s signals (and what The Biggest Loser can teach us) [42:07]
When ancient practices become trends - and the problems that can arise [46:50]
The 3Cs that MUST be brought into nutrition [54:50]
Take-away summary of our discussion [55:43]
The one question to ask yourself with all material you read and every interaction with a practitioner [1:00:48]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/236-functional-nutrition-body-neutrality
You enjoyed our last Manifest Your Health™ coaching episode so much (thanks for the feedback!) that we brought it back! Today’s episode covers a listener struggling with insulin resistance, prediabetic blood sugar, PCOS and hormone issues - despite doing ALL THE THINGS.
Erin unpacks this from a multidimensional approach - not *just* addressing the physical concerns, but also asking insightful questions into the listener’s mental, emotional, and energy states as well.
We know a LOT of folks can relate to this conversation and you’ll walk away with a lot of a-ha moments!
A sweet note from us to you: While we don’t give health advice in DMs, emails or comments, we ALWAYS love to hear your breakthroughs and a-ha moments from the podcast. We also get so much joy out of seeing you tag @the.funktional.nutritionist when you’re listening to Erin, so if you’re into spreading cheer, please keep sharing loud for all to hear!
In this episode:
-Managing your energy, sleep, headaches, brain fog and mood [3:47]
-Do you need a CGM to regulate blood sugar? [6:27]
-Why your major health anxiety (aka healthxiety) can prevent healing [11:29]
-Are you pushing past your body’s capacity in the pursuit of better health? [25:42]
-Blood sugar is more than just diet, carbs and exercise - here’s what you may be missing [32:55]
-Lab test markers for blood sugar, glucose control and oxidative stress [38:19]
-Supplements for blood sugar regulation [43:14]
-The emotions and energetics behind exhaustion [44:51]
-Productivity in awareness and presence [48:51]
-The emotions and energetics of insulin resistance [53:48]
-Journal prompts for excess and deficient energy [58:37]
Carb Compatibility Project - Sign up today! https://www.thefunktionalnutritionist.com/ccp
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/235-manifest-health-blood-sugar-insulin-resistance-anxiety
A recent moment of serendipity led me to an invitation for a Mastermind event in Santa Monica. It was WAY outside my comfort zone. And I went anyway. But not without fear, discomfort and anxiety.
In order to expand beyond the edges of your comfort zone, you have to first find those edges, and bump up against them. And that sh*t is uncomfortable.
Attending this event asked me to punch holes in a LOT of belief systems about myself. To really look at the stories I was telling myself about myself and ask: are these true? Do I want to continue to operate as though these are true? What stories and beliefs need updating? Am I willing to step out of these in order to create a new story for myself?
And I had the opportunity to do this with a LOT of beliefs, ALL AT ONCE, in a very short period of time.
Within 36 hours of being home, I grabbed the mic so I could talk you through the exact process of how I held myself through the discomfort of growth. And how WORTH IT it was.
And also share with you the clarity, self-acceptance and magic I found on the other side.
This episode is all about expanding our capacity for what we give ourselves permission to be, do and have.
– From Erin
In this episode:
-Upcoming $44 breathwork event for setting new year intentions [5:06]
-What’s a Mastermind and why Erin joined one [8:29]
-Punching holes in beliefs in order to grow [11:11]
-How to safely stretch the edges of your comfort zone [17:45]
-What it means when your emotional reaction is disproportionate to a situation - and what to do [20:06]
-Parts Integration for healing [22:40]
-The magic on the other side of discomfort [36:59]
-7 questions to ask yourself by the end of the year [46:46]
Sign up for the Breathwork Event here: https://www.thefunktionalnutritionist.com/newyear
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/234-holding-yourself-back
On today’s show Erin sits down with Angelo Keely, the Co-founder and CEO of Kion, a supplement and functional food company dedicated to helping health and fitness enthusiasts live long, fun, active lives by providing clean, energy enhancing solutions.
Angelo knows his stuff when it comes to protein intake, so this is exactly what this episode is all about - protein needs, different types of protein, amino acids, strategizing protein intake for muscle mass, and why building muscle is a worthwhile health investment.
Like Erin, Angelo does not subscribe to any one diet dogma, so it was great to get his well rounded thoughts on all things protein and amino acids. Erin enjoyed talking to him so much that she lost track of time, so we know you’re gonna love this discussion, too!
In this episode:
-Get to know Angelo Keely, co-founder of Kion Aminos [4:18]
-Why building muscle supports longevity, healthy aging, and fat loss [10:44]
-Anabolic resistance and using amino acids for aging, stress, injury and sickness [13:04]
-The metabolic impacts of protein intake and maintaining muscle [16:40]
-How the body uses plant proteins, animal proteins, and raw amino acids [19:22]
-The optimal combination of amino acids for muscle protein synthesis [21:05]
-Recommendations for protein intake based on your weight and goals [25:45]
-How essential amino acids prevent muscle loss while fasting [35:50]
-Whole food options to increase your protein [39:38]
-Using amino acids to support blood sugar regulation between meals [45:05]
-Leveraging amino acids for fasting with chronic SIBO and GI issues [46:48]
-Whey protein powders or amino acids - which one should you use? [47:47]
-The best way to leverage Kion Aminos for building muscle when resistance training [52:15]
-Angelo’s thoughts on Branched Chain Amino Acids (BCAAs) [54:06]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/233-protein-intake-building-muscle-mass
Whether you like it or not, social media is a pretty omnipresent part of our life. It’s here, and it’s here to stay. So it makes good sense to figure out how to engage with it in a way that supports us and makes us feel good. And based on Erin’s recent Instagram polls (oh, irony), this is currently not the case for many.
In today’s episode, Erin examines how she has been feeling about social media, which seems to be part of the collective felt experience – for creators and consumers alike.
We’re calling this one a “think piece” because it’s designed to do just that – get you to think about your consumption AND evaluate: How does this make me feel? And do I want to change? From there, we can incorporate that data into actionable steps.
Erin rounds out this discussion with strategies to redefine how you engage with social media, including ways to bring more intentionality, presence and appreciation into your consumption (and creation!).
This conversation is relevant whether you’re a content creator, consumer, an educator, someone looking to be educated, a business owner, a parent/caretaker…or some mix of all of the above.
In this episode:
-Lessons from eclipse szn [2:48]
-Hyperconnectivity vs. disconnection from self [9:09]
-What’s up with social media? A collective felt experience [10:19]
-The 3 main reasons why people are feeling overwhelmed [16:41]
-Why rest is resistance [18:26]
-Perspective & insights from creators [19:32]
-Why unconscious consumption feels bad for everyone [29:07]
-Social media & your brain chemistry [39:00]
-What’s dopamine got to do with it? [44:44]
-Moving from distraction to clarity [47:06]
-Your power is in your presence [48:31]
-A POWERFUL question to ask yourself [52:02]
-Specific practices to redefine your relationship with social media [58:59]
-Bringing intentionality, presence and appreciation into your consumption - and creation [1:02:19]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/232-brain-health-intentionality-social-media
Get a taste of how Erin blends functional medicine, energy anatomy & intuitive medicine in her unique functional alchemy approach.
This Manifest Your Health™ coaching episode addresses a listener’s struggles with SIBO, IBS, GERD & constipation. Podcast listener Hillary is a classic example of someone stuck in the symptom ⇒ diagnosis ⇒ prescription of conventional medicine (without feeling better).
Erin discusses strategies to feel better, as well as functional lab testing to gather more information. She also offers insight into the emotions and energetics behind Hillary’s symptoms to help her figure out what is at the TRUE root of her ongoing health issues.
This is a great episode for anyone struggling with ongoing SIBO, IBS, constipation - or any practitioner who works with clients with GI disorders!
In this episode:
-Where to start BEFORE thinking about functional lab testing [5:13]
-Unpacking the health history timeline - and why it’s so imperative [7:40]
-What is a tortuous or redundant colon? [13:16]
-Can we blame all symptoms on the diagnosis? [15:11]
-Intestinal Methanogen Overgrowth [15:55]
-Symptoms associated with methane gas [16:24]
-The GERD-SIBO connection [19:01]
-Treatment strategies for gastritis [23:58]
-Prokinetics [30:04]
-Why up to 2/3 of SIBO patients will relapse [35:30]
-Root causes of SIBO [35:49]
-Functional medicine lab testing for SIBO, IBS and constipation [39:23]
-The emotions and energetics behind constipation [45:45]
-The emotions and energetics behind gastritis [50:33]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/231-manifest-health-sibo-ibs-gerd-constipation
There's no doubt that autoimmune illness is on the rise. Maybe you've been diagnosed with an autoimmune illness or you have a history of autoimmune illness in your family, and you want to learn more. It's important to understand the possible triggers of autoimmunity and flare-ups and the tests available to understand which triggers have the greatest effect on you. You really want to be able to identify your unique root causes.In the previous episodes of this series, Erin has discussed what autoimmunity is, some of the causes, the stages, and conventional testing. In today's episode, she will share how autoimmunity can be 'turned on', various functional medicine tests that can be used in identification and treatment, and things that can be tried before going in for functional medicine tests. Erin will not be sharing specific treatment strategies. Please consult a member of your healthcare team who understands the specifics of your case.Whether you have an autoimmune disease, a history of autoimmunity in your family, or you're a practitioner, this episode is densely packed with information that will help you take a functional, root-cause approach to autoimmunity.
In this episode:
-The role food plays in the autoimmunity process [2:00]
-Can you do anything before you try functional lab testing? [5:20]
-The dynamic process contributing to autoimmunity [10:48]
-What is molecular mimicry & how does it play a role in autoimmunity? [14:23]
-How bystander activation can lead to autoimmunity [20:35]
-Functional medicine lab tests [22:19]
-What's the connection between a leaky gut and autoimmune disease? [27:50]
-The importance of a healthy microbiome [32:48]
-Food sensitivities and our inflammatory load [35:37]
-Chemical and environmental triggers [41:19]
-The Psychoneuroimmune response [51:27]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/230-autoimmunity-triggers-root-cause-functional-labs
Self-compassion: not typically considered a healing "biohack", but today's show might change your opinion on that.
It's fair to say that most of us struggle with self-compassion. With easy access to external influences (hello social media, beauty standards, and manipulative marketing), it becomes easy to view ourselves through an excessively critical lens. Self-compassion is an important part of a complete healing plan, which is why Erin and one of her mentors, Jessica Flanigan Brown, bring this topic to light. Simply put, the concept of self-compassion is foreign to most in the disordered eating space, and especially in mainstream diet culture. Self compassion is the missing link to helping those affected by eating disorders to heal and persevere.
Tune in to learn about self-compassion and its critical components, the difference between intuitive eating and the self-compassion-centered concept of "Inner Eater", and relatable client examples where self-compassion-centered treatment has been successful. Walk away knowing how to take your first steps towards practicing self-compassion. Most importantly, be part of the ripple effect of healing and share this episode with someone in your life who may struggle with self-compassion.
In this episode:
-Get to know Jessica [2:21]
-Why Jessica transitioned from primarily working with autoimmunity to the eating disorder cohort [6:48]
-Emotional resilience: What is it, and do you have it? [11:18]
-What are the primary components of self-compassion and how do they relate? [12:08]
-Why intuitive eating doesn't work for everyone [14:48]
-How to begin developing self-compassion and trusting ourselves [21:48]
-How Jessica's concept of our "Inner Eater" differs from intuitive eating [28:48]
-A few real-world examples of how the "Inner Eater" has been implemented [33:48]
-What is the path to get started on practicing self-compassion? [47:48]
-All about Transformational Eating™️ and how to connect with Jessica [49:48]
Jessica Flanigan Brown is a clinical nutritionist and author of The Loving Diet. Jessica has been practicing clinical nutrition for 25 years. In her clinical practice, she specializes in gut restoration, and in her coaching practice, she specializes in disordered eating, especially in mid-life. She is finishing at Stanford University School of Medicine’s CCARE Applied Compassion Training program, where she will be a certified compassion teacher and educator. She helps others to get in touch with the healing power of their hearts with a practical approach. Find Jessica on IG @thelovingdiet
Connect with her on her website: thelovingdiet.com
Learn more about her Transformational Eating™️ course here: thelovingdiet.com/landing-page
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/229-self-compassion-disordered-eating
Part three of the Understanding Autoimmunity series explains why autoimmunity is becoming so prevalent. Erin dives into the roles our modern food sources, microbiome, and environmental chemicals each play in autoimmunity. If you have been diagnosed with autoimmunity, this episode should help you understand your own unique story.
Erin also provides information to help you understand ways to prevent autoimmunity. Even if you carry the underlying genes for autoimmunity, you have a lot of influence over whether or not these genes are expressed.
In this episode:
Autoimmunity statistics and causes [5:30]
The role that our food source plays in autoimmunity [17:30]
The link between autoimmunity and glyphosate [27:30]
Why our immune system is dependent upon the health of our microbiome [33:30]
How environmental chemicals can trigger autoimmunity [38:00]
The good news: autoimmunity responds well to a healthy diet, lifestyle, and mindset [42:30]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO:
https://www.thefunktionalnutritionist.com/podcast/228-autoimmunity-series-part3-genetics-microbiome-chemicals-environment
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