Stay ConnectedHolistic Health | Real Food Nutrition | Functional Medicine | Mind-Body
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.
This podcast uses the following third-party services for analysis:
Podscribe – https://podscribe.com/privacy
Copyright: © Copyright Erin Holt
When it comes to gut health, Secretory IgA is kind of a big deal.
Secretory IgA is the dominant antibody in our gut mucosal layer and acts as a “first line of defense” against pathogens. When Secretory IgA is low, it’s like the bouncer at the bar is GONE - which means anyone who wants to get in, can. In fact, the lower the SIgA is, the more prone you are to acquiring infections AND the less likely you are to clear up existing infections in your gut.
Inspired by recent stool test results, today Erin covers Secretory IgA and why it’s so important when it comes to overall immune and gut health. She discusses where this antibody is found (not just the gut!) and reasons why it may be low or high on a lab test.
In this episode Erin also highlights an important contributing factor that even functional medicine can miss: your mindset.
If you’re a gut geek, if you struggle with food sensitivities, if you know you have low Secretory IgA, or if you are looking for another way to improve your own immune and gut health, grab a pen because this episode is one you don’t want to miss!
In this episode:
-The noteworthy results in Erin’s latest stool test [4:30]
-The dominant antibody in our mucosal secretions [8:04]
-How Secretory IgA protects us from food sensitivities [10:18]
-What happens when Secretory IgA is low (and what it means if it’s elevated) [11:33]
-Cortisol, burnout and chronic health problems [14:11]
-The often overlooked aspect of healing [15:03]
-Clinically proven things that increase Secretory IgA [17:18]
-How our thoughts, emotions and stressors impact immunoglobulin A levels [21:21]
-The entertainment, media and news we consume [22:35]
-Stress, leaky gut, cortisol dysregulation and their connection to Secretory IgA [25:11]
-Factors that support healthy Secretory IgA levels [27:02]
-Self-compassion and releasing guilt [31:39]
-Allowing yourself to access joy and pleasure [34:08]
-What is “healing diet orthorexia”? [42:20]
-Signs you may be entering disordered eating territory [44:02]
-Why belief work is so important to health [48:16]
-What to do if you can’t access feeling good [51:11]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/197-secretory-iga-gut-health-what-you-may-not-know
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.”
We SAY we want success / financial freedom / bigger audience / more clients / private practice / fill in with your own personal goals… but deep down there is some part of our subconscious that is TERRIFIED of this.
(Ain’t that a kick in the head?)
In order to achieve our goals, hopes and dreams, we have to first acknowledge any mental blocks, limiting beliefs and/or fears that are standing in the way.
You MUST have practices in place to clear them, to move beyond them, to recognize them as untruths.
(Because PS It’s not that you have LESS limiting beliefs and fears as you grow, it’s that you get better at NOT believing they are true.)
Because of this, we do A LOT of belief work in the Funk’tional Nutrition Academy. As Erin says, FNA is a container for growth. We won't let you sleep on your come up.
In today’s episode Erin discusses one place where your limiting beliefs may come from, and how to recognize if this is holding you back.
Enrollment for the Funk’tional Nutrition Academy is officially OPEN TODAY!!!!
Click here to fill out our application form: https://www.funktionalnutritionacademy.com/
From a current FNA student:
I just wanted to reach out and express my deepest gratitude for Erin and the FNA program. I'm about halfway through the program and can confidently say that enrolling in FNA was by far one of the best decisions I've ever made, on both a personal and professional level. Not only have I learned so much about functional medicine (like seriously, SO much), but I've also learned a lot about myself along the way. Participating in this program has helped me to gain the confidence and clarity that I needed to leave a comfortable, yet unfulfilling, 8-5 job and move forward with my dream of opening a functional nutrition private practice. If it weren't for this program, I'm not sure if I ever would have built up the courage to make this leap, no matter how many functional nutrition trainings & certification programs I completed.
Happy International Women's Day, Erin! Thank you for all you do to build up other women in this field. Your work is making a difference!
From a recent FNA grad:
I have been over the moon with my experience in this program!! I highly recommend FNA to my fellow practitioners looking to expand on their functional nutrition knowledge, education and application; as well as those looking to embark into the realm of private practice. You have everything to gain, and this program will not disappoint. This program was everything I needed and more - it helped me organize the knowledge I already had while further expanding my understanding of the content and enhancing my ability to utilize this knowledge in practice. Thank you, @the.funktional.nutritionist , and happy international women’s day!!
View on our website at https://www.thefunktionalnutritionist.com/podcast/196-confidence-clarity-courage-for-practitioners
If you’re mindful of what you consume and you also drink wine, or if you’re looking for a way to enjoy wine without feeling terrible, this is a conversation for you. Today Erin sits down with founder of Dry Farm Wines Todd White to discuss how we can consume and enjoy natural wine in a way that’s in alignment with our overall health - and the health of the planet. Tune in to hear about the environmental impact of conventional and natural winemaking, organic, biodynamic farming, the importance indigenous yeast, how wine additives, alcohol content and sulfites affect your health, and even touch on the spiritual and community aspects of wine. While we’re not about to tell you that wine is a health food, this conversation does make a good case for enjoying what you consume.
As the founder of Dry Farm Wines, a writer, speaker, and a leader in the organic/Natural Wine movement, Todd White has widely educated communities on conscious consumption. Built on a foundation of honesty and peace, Dry Farm Wines are lab tested to ensure each bottle is sugar free (0-0.15g per glass), lower in sulfites, and lower in alcohol (under 12.5% alc/vol). The wines are friendly to low carb & low sugar diets.
In this episode:
-Allowing yourself to lean into joy and what feels good [6:06]
-Why Erin was drawn to Dry Farm Wines [8:45]
-How the conventional wine industry compares to the food industry [10:28]
-Additives and why there are no ingredient or nutrition labels on wine bottles [13:16]
-What you need to know about wine if you’re vegan [14:08]
-Natural additives found in wines [16:09]
-Alcohol content in wine - why it matters [17:32]
-What is “natural” wine and how do you know if you’re drinking it? [21:49]
-Sulfites and sulfur dioxide [24:27]
-How wine becomes sugar free [26:41]
-How conventional wines contribute to histamine sensitivities [31:31]
-How darker wine gets its color [36:01]
-Why it’s hard to find natural wines [40:59]
-The impact of irrigation on grapes [42:04]
-The accuracy of the alcohol content stated on wine bottles [44:11]
-Differences in farming practices of conventional and organic, natural vineyards [46:15]
-About the small, family vineyards that Dry Farm Wines works with [49:54]
-Why the Dry Farm Wines subscription expanded Erin’s wine horizons [57:20]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/195-why-wine-makes-you-feel-terrible-natural-wines
An often overlooked topic when we are talking about hormone imbalance or adrenal fatigue is how to support hormones by supporting the brain. The brain literally tells our organs and glands how and when to make hormones. So in order to have “healthy hormone balance”, the brain has to be healthy, resilient and balanced.
This episode has lots of nuggets of info, with one major message: Your thoughts and stress levels influence your brain and your physical body. If we want to change the physical body and feel better, then we have to start at the top. Listen in as Erin dives into the upstream factors of hormonal health, why information alone won’t solve your problems, and her top 3 tips for paying attention to thought patterns.
In this episode:
-Erin tells a story of synchronicity & signs [3:22]
-How investing in yourself can help others [12:35]
-Making changes: Are you looking for the problem, or are you looking for the answer? [17:36]
-Where to start when regulating your hormones [23:18]
-The value of information and education to understand your body [27:22]
-Why information won’t be the thing to save you: The IIT factor (information, integration, transformation) [29:05]
-The HPA (hypothalamic–pituitary–adrenal) Axis feedback loop [33:16]
-The functional root cause approach to hormone balancing [37:25]
-Dismissive providers & validating your lived experience [38:04]
-Potential causes of unsuccessful ovulation [42:38]
-“Thoughts aren’t free”: the cost of negative thought patterns [43:23]
-How to change your biochemistry by getting out of fear [48:16]
-Why the goal of eradicating all stress is futile - and what the goal should be [52:03]
-Erin’s 3 tips to pay attention to your own patterns [53:44]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/194-hormone-brain-connection
Erin often thinks of the work that she does in 2 parts. While it’s true that we have to work on the physical body - nutrition, movement, lab testing - we have to be open to the fact that our energy body and emotional body impact our physical health as well. This conversation with Andrea Mitchell, intuitive wellness coach and founder of Andrea Mitchell Wellness, explores the other half of healing that often goes overlooked.
A lot of folks have been asking us for more “woo”-ish episodes, so we’re bringing this conversation to you and hope you can pull some little pieces to use in your day-to-day life! Tune in as Erin and Andrea discuss the purpose of art therapy, somatic healing, breathwork, and hypnosis - as well as diving into some high level topics like the ego and consciousness. Stay through to the end to hear Erin and Andrea’s hot takes on manifestation, and how Erin uses it in her life, work and healing.
Andrea Mitchell is an intuitive wellness coach and founder of Andrea Mitchell Wellness. She uses a whole body approach to healing. Living in true balance requires the alignment and integration of the mental, emotional, spiritual and physical bodies. Through private and group offerings she empowers her clients to use this awareness of whole body health to take ownership of their healing. She has training in Pilates, Yoga, Reiki, Breathwork, Akashic Records, Intuitive Guidance, QHHT, and is a Licensed Art Therapist in NYC.
*Disclaimer* This episode has some swear words!
In this episode:
-Andrea’s journey into working with the whole body approach [8:25]
-The purpose of art therapy & how it differs from talk therapy [10:14]
-How breathwork & somatic therapy ties into mind-body healing [14:33]
-Different styles of breathwork and their effects [18:16]
-How physical ailments can be connected to emotional blocks [22:41]
-Why the body might deactivate cortisol [29:06]
-The variety of trauma & how it impacts your health [32:32]
-Opening the brain with hypnosis [35:36]
-What makes QHHT (Quantum Healing Hypnosis Technique) unique [38:52]
-The conscious ego vs the unconscious state, explained [43:17]
-“Feet on the ground, head in the sky”: Caring for the physical body while acknowledging energetic health [49:21]
-Erin and Andrea’s thoughts on manifestation [51:31]
-Questions to ask yourself when manifesting, unpacking fears and limiting belief blocks, and the importance of intention [55:12]
https://www.thefunktionalnutritionist.com/podcast/193-emotional-body-breathwork-hypnosis-manifestation-andrea-mitchell
There are tremendous health benefits to strength training - including lowering inflammation, supporting hormones, mitochondrial function, metabolic health & immune health. But based on the messages and questions we received, a lot of women out there are intimidated by strength training.
Erin wanted to bring on someone who could help, so she’s chatting with Nora Matthew about how to approach strength training in a sustainable way - without burning out. Because the benefits of exercise only exist if you’re not *overdoing* it, which kind of flies in the face of a lot of mainstream fitness advice. And unfortunately, burnout is a trend that both Erin and Nora have seen working with thousands of women.
If you want to be working out more, but you’re nervous about how to start…OR you are already exercising, but feeling burnt out & unsure of what you’re doing wrong… this episode is for you! This conversation will help you get started (or slow down!) with confidence.
Nora owns Her Strength Studio, a female focused strength training gym in upstate NY that primarily utilizes the modalities of kettlebell, barbell, and bodyweight for functional strength training. They offer small group personal training with each client following their own curated program based on their goals, exercise history, injuries and time commitment. Her Strength Studio also offers a selection of self-led online programs and remote personal training for those who are out of the area.
In this episode:
-Our opinions on the best types of exercise for women’s health [5:34]
-Nora’s journey to strength training (as a former athlete and mom of 4!) [6:54]
-The biggest problems in the fitness industry & how doing more isn’t always better [10:54]
-Considerations for intense workouts [16:20]
-Exercise sustainability: when you’re in it for the long haul [20:50]
-The benefits of going to a coach for guidance [22:18]
-Feeling sore post-workout: how to gauge good vs. not good [24:37]
-Red flags that you’re pushing too hard [31:27]
-Why you should prioritize form/technique over intensity [32:46]
-How to know when it’s time to take time off – and why you should [33:51]
-When to know it’s time to push for more [36:47]
-Specific benefits of resting between sets [39:40]
-Where to get started if you’re feeling intimidated by lifting weights [44:19]
-Nora’s tips for finding a coach [47:48]
-At home exercise options [49:22]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/192-sustainable-strength-training-nora-matthew
Erin sits down with Rachel Mistry, MS, RDN to discuss some common patterns they see working with clients in The Funk’tional Nutrition™ Clinic. Histamine issues seem to be more and more common - not only are we seeing it more in our practice, Erin received a TON of questions about histamine on Instagram. Because it’s such a big deal for clients and listeners, they wanted to bring this discussion to the show.
“How to figure out what’s causing my histamine intolerance?” seemed to be the million dollar question. While histamine issues can have a lot of contributing factors, Erin & Rachel are focusing on one today: HORMONES. Tune in to hear what histamines are, unexpected symptoms that histamines can cause, the histamine + hormone link, and some real life hormone / histamine case studies.
In this episode:
-What are histamines, and do they only cause allergy symptoms? [5:59]
-Histamine reactions that you might not be aware of [7:31]
-Cyclical headaches, migraines, and cramping: is it a histamine thing? [11:40]
-The real impact of high stress [12:30]
-What a typical cycle looks like [15:00]
-The histamine and hormone links [17:21]
-Why estrogen needs to be in balance [18:40]
-Strategies to help your hormonal balance (hint: test, don’t guess) [23:32]
-The low histamine diet as a short term solution [25:40]
-What a DUTCH test can show you [30:26]
-How your home environment and beauty product routine can impact your endocrine system function [34:39]
-Overall nervous system support and down regulation for hormonal health [36:51]
-Real life hormone and histamine case studies [38:31]
-Skin flares and eczema resolved by reducing histamines [38:31]
-How hormones responding and reacting can be clues to root causes [40:02]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/191-histamine-hormone-link
In honor of the new year, Erin is sitting down today and speaking from the heart with reflections on 2021 and some thoughts on new years goals. Hearing how folks navigate their own struggles & inner beliefs often helps others to do the same, and that’s the intention of this episode: to help you in some way - small or large. Listen in as she shares some personal experiences with you, advice you may need to hear, and the biggest lesson she learned in 2021.
In this episode:
-Is your New Year’s goal setting taking you out of the present moment? [6:13]
-A limiting pattern you may recognize within yourself [8:54]
-Why Erin had to get outta dodge at the start of the year [10:53]
-Erin’s DIY retreat [15:57]
-Are you taking your own advice? [20:16]
-The crucial importance of self care (hint: it’s not just for you!) [23:49]
-Can you glorify your “2.0 self” AND pay enough honor to you, right now? [27:10]
-Erin’s biggest lesson of 2021 [31:47]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/190-honoring-old-you-new-year-reflections-lessons
This minisode is Part 3 of a 3 part series Erin is doing on Metabolic Health, where she answers some of the most common questions she has received on all things metabolism! Tune in as Erin rounds out this series with topics like the red flags to look for with high and low blood sugar, glucose monitoring, lethargy after eating, how much hunger is “normal”, what stress/sleep have to do with blood sugar, and the best types of movement practices for your hormones.
In this episode:
-Without testing, what are red flags to look for? [3:12] - Low Blood Sugar Red Flags [4:12] - High Blood Sugar Red Flags [4:54]
-Should everyone do glucose monitoring for a baseline? [6:30]
-Do you recommend testing blood sugar every morning even if someone is NOT diabetic? [9:52]
-Is lethargy normal after eating? [11:05]
-How much hunger is normal? [11:55]
-Do I have to be using a CGM to do the Carb Compatibility Project? (Hint: No! Here's why) [15:48]
-Best things to prioritize to rein in glucose metabolism after a few days of heavy carb intake [21:30]
-When trying to keep blood sugar balanced is it necessary to eat carb/fat/protein at every meal and snack? [25:38]
-How to figure out your unique threshold for carbohydrates [27:49]
-What are the basic principles that everyone should apply in regards to metabolic health [29:17]
-What does stress and sleep have to do with blood sugar [29:33]
-The best type of movement practices for your hormones [31:11]
- Is healthy sleeping all due to diet/wellness work, or dedicated sleep hygiene? [33:41]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/189-metabolism-3-glucose-monitoring-red-flags-metabolic-health
This minisode is Part 2 of a 3 part series Erin is doing on Metabolic Health, where she answers some of the most common questions she has received on all things metabolism! Tune in as Erin covers topics like hypoglycemia (low blood sugar) causes and prevention, “hanger”, 3am anxiety and hunger, the connection between mood and blood sugar, preventing hypoglycemia during exercising and if HRV is a good measure of metabolic health.
In this episode:
-Do you think HRV (heart rate variability) is a good measure of metabolic health? [5:32]
-What is the connection between irritability, low patience and blood sugar drops? [7:15]
-Why does hypoglycemia happen? [8:58]
-Why do I wake up stressed and hungry at 3:00 am? How do I prevent this? [13:13]
-Can you drink a protein drink to prevent hypoglycemia episodes while exercising? [16:06]
FOR OUR FULL LIST OF LINKS + RESOURCES, HEAD TO: https://www.thefunktionalnutritionist.com/podcast/188-metabolism-2-hypoglycemia-mood-exercise
Our TOPPODCAST Picks 
