Women's Health Week // Nutritional Biohacking

It’s Women’s Health Week and studies show that while women today are leading healthier lives physically, there are still quite a few missing pieces to the overall picture of health and well-being. This week is all about reminding and encouraging women to: listen to their bodies; put their own needs first for a change; be kinder, gentler and more compassionate with themselves; and to share knowledge to help make better informed decisions about overall health and well-being.  

Over 6 days, I’m sharing scientifically proven biohacking tips on taking charge of your overall health and wellness. Men, stay with me. You’re up in June — and you’ve got ladies in your life that can use your support.

BIOHACKING 

Biohacking is the process of making changes to your lifestyle in order to “hack” your body’s biology and feel your absolute best. As humans, we are made up of very complex systems. Everything we put into our bodies — our foods, our thoughts, our physical movement ­— are inputs to our biology and have an enormous impact on our outputs — how we behave, feel, function, and perform on a daily basis. 

If the goal is better outputs such as increased energy, clearer thinking, better moods, happier relationships, reduction in illness, optimum performance, and so on, then we need to adjust our inputs.

DAY 2 // Biohacking with Food

Women are biochemically different than men so it’s important to adopt different approaches that are designed to work for each of our unique differences. And although proper dietary intake can help maintain hormonal balance, reduce symptoms of PMS, improve energy, mood, and fertility, it’s too often overlooked. Below are a few tips on biohacking your system with food.

WATCH YOUR ENERGY BALANCE:

Low calorie intake and high energy output is not the end-all-be-all equation for fat loss, weight management, or body composition changes. While this method can work for some, it’s not sustainable, it’s not universally applicable, and can be detrimental in certain situations.

Calorie restriction has been linked to thyroid imbalances, a sluggish metabolism, sleep issues, fatigue, brain fog, lackluster hair, skin and nails, and an increase in cortisol (which aside from the hair, skin and nails symptom) are all factors in weight gain.

• Stop restricting and start eating balanced meals every 3-4 hours to manage blood sugar levels, avoid cortisol spikes and mood swings, and help regulate metabolism

SUPPORT WITH FOOD:

Balance your hormones, maintain a healthy weight and keep your body working FOR you with the following tips.

• Choose organic as often as possible and always wash your food (see Day 1 about EDC’s)

• Choose fresh and frozen (but not processed) food as often as possible and limit the amount of processed foods, which contains preservatives, dyes, and added oils and salt (again, Day 1).

• Make sure to incorporate healthy fats in your meals such as avocado, walnuts, and salmon

• Eat more plants. Always.
  

Cycle Syncing:

Once you understand how your hormones shift throughout your cycle and what phase you’re in, you can begin to maximize (and appreciate) your hormonal superpowers (again, see Day 1) and gain better control of your overall health through the foods you eat.

Menstrual Phase — During this phase, progesterone drops and estrogen rises and then falls. It’s best to focus on blood-building foods that restore and re-mineralize the body while avoiding high fat and heavily salted foods, limiting your caffeine intake, reducing or eliminating alcohol and sugars, and drinking soothing teas if you experience cramping.

Specifically: kale, mushrooms, beets, adzuki beans, kidney beans, watermelon, warm soups or bone broth (rich in collagen to help with rebuilding), sea vegetables, flaxseed

Follicular Phase — the body is preparing for ovulation, hormones are at their lowest point (as well as your energy), and FSH (follicle-stimulating hormone) rises to tell the ovaries to prepare to release an egg and increase estrogen. Support healthy gut balance and help metabolize estrogen with probiotic-rich foods and boost energy with iron-rich foods and vitamin B-12.

Specifically: sprouted and fermented foods like broccoli sprouts, kimchi, pickled veggies, sauerkraut, grass-fed beef, wild fish, pasture-raised eggs, organic chicken, and dark leafy greens.

Ovulation Phase — estrogen is at an all-time high, testosterone surges, FSH continues to rise, LH (luteinizing stimulating hormone) increases, an egg is released and you’ve got yourself an increase in libido and sexual energy (praise the lord). Since estrogen has an appetite-suppressing effect, you’ll feel less hungry yet still have lots of energy. As a result, focus on protein and fat for energy and incorporate foods that are high in fiber and antioxidants to support the detoxification of the increased in hormone levels.

Specifically: brussels sprouts, berries, coconut, almonds, seeds, dark leafy greens, and asparagus and choose lighter carbohydrates like quinoa and lentils.

Luteal Phase — hello rollercoaster. the phase before your period includes a wave up and down of estrogen and progesterone and a time when many women experience more symptoms (aka PMS filled with bloating, mood swings, forgetfulness, and irritability), an increase in appetite and a craving for more comfort foods. Support this phase first and foremost with making sure you are eating enough calories to prevent dramatic shifts in mood and eat at regular 3-4 hour intervals throughout the day. Opt for foods that are rich in B-vitamins, calcium, magnesium, and fiber help reduce sugar cravings, fight fatigue, and promote elimination to flush hormones. Additionally, attempt to avoid foods that may trigger discomfort, cramps, or mood swings like caffeine, sugar, and alcohol for a more balanced mood.

Specifically: sweet potatoes, squash, dark chocolate, spinach, and pumpkin seeds; produce serotonin, like leafy greens and quinoa

Adaptogens for Women’s Support:

Below are two adaptogens I personally swear by throughout the month…

Maca — an indigenous Andean nutritional powerhouse shown to boost energy and mood, enhance sex drive, support a healthy libido, aid the body in natural liver detoxification, stimulate the adrenal glands to balance hormone levels, support a balanced transition through menopause, help with fertility, and studies have shown it may help with hormonal issues, including PMS, menopause, and hot flashes, as well as psychological and sexual symptoms during post-menopause. Add in to your morning smoothies, or simply mix with water and drink before you head out for the day.

Chaste berry - a member of the mint family with health benefits mostly related to reproduction and menstrual health. This herb stimulates the pituitary gland to create more luteinizing hormone (LH) which triggers the ovaries to increase their production of progesterone. Balancing the ratio of progesterone and estrogen has shows to: alleviate PMS symptoms such as bloating, depression, and irritability; decrease breast discomfort, cramping, and painful periods; regulate periods for those with an irregular cycle after long-term hormonal birth control use; ease endometriosis symptoms. This herb requires consistency to feel the benefits.

STAY WITH ME OVER THE COURSE OF THIS WEEK FOR MORE TIPS ON BIOHACKING YOUR HEALTH AND EMPOWERING THE AMAZING WOMEN AROUND YOU TO DO THE SAME.

Day 1 - Hormones. Are. Real.

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LET ME KNOW…

Have you tried biohacking with the foods/nutrients you put in your body? What other adjustments have you made to your lifestyle to support your overall health and wellness? Share your favorite tips in the comments below — others in the community might benefit from your recommendations!

Come connect with me on Instagram @running_with_forks

Do you have any questions not answered in this post? Comment below or send me a note so I can continue to add information to answer your questions.

Hydration Basics: Are you Drinking Enough?

We are made up of roughly 45-60 percent water and how much you need to drink each day depends on a number of factors such as:

• age and gender

• body type and composition

• activity intensity and duration

• sweat rate

• stress

• illness and inury

• climate

• supplements

So, whether you’re sitting at as desk all day, getting multiple workouts in, headed out for a hike, recovering from an injury, or relaxing in the sun on vacation, it’s always important to hydrate properly and recognize when you may or may not be getting enough in.

How Much Do You Need To Be Drinking

A good general recommendation is about half your body weight in ounces.

That may sound like a lot if you're someone who currently only drinks a glass here and there, but as you start to become more aware, you'll be able to fine-tune how much you drink and when. Paying attention to your urine, your skin, how many glasses you're consuming each day, and the foods you're eating, will help you better understand your body and how it's responding.

And just in case you're thinking you need to go pound 12 glasses of water, your intake doesn’t come only from drinking water. It also makes up your coffee, tea, milk and nut milks, and certain solid foods such as watermelon, lettuces, cucumber, broccoli, etc. With thirst and awareness as a guide, we as humans are generally able to stay pretty well hydrated, but for those not particularly aware of the body's messaging, below are just a few reasons it's so important to drink up and tips for ensuring you're taking care of your body for the long haul.

Why Hydration and Water is Important

• Water is the primary building block of cells

• Regulates internal body temperature

• Metabolizes proteins and carbohydrates

• It is the primary component of saliva and is used in digestion and swallowing

• Lubricates joints and acts as a shock absorber

• Insulates the brain, spinal cord, organs, and fetus

• Flushes waste and toxins from the body

• Carries oxygen and nutrients to cells

• Promotes healthy weight management

• Boosts the immune system

Tips for Staying Hydrated

ALWAYS CARRY A WATER BOTTLE: Keep a water bottle in your bag, in your car and at the office. You can never be too prepared. Refilling your water bottle at the office also requires you to get up and walk around which helps prevent long periods of sitting when you get caught up in that pile of emails.

DRINK OFTEN: Keeping your water bottle handy helps with this, but you have to remind yourself to actually use it. Rather than chugging water infrequently whenever you remember, drink consistently throughout the day to continually hydrate.

DRINK WHEN YOU WAKE UP: After a long (or short) night's sleep, you'll want to rehydrate with a glass of water. My recommendation: drink 8 oz water with the juice of half a lemon to stimulate your liver and digestion, flush toxins and boost metabolism before anything else enters your body.

SET AN ALARM: If you tend to lose track of the last time you drank, set a timer or alert on your phone every 30 minutes as a reminder to take a sip.

REPLACE ELECTROLYTES: For workouts less than an hour, this usually isn't an issue, but if you sweat a lot or if you're doing a long workout, it's important to replenish your lost electrolytes (sodium, potassium, calcium, magnesium) as well as water. You can do this through food in your post workout meal and adding salt to foods (1/4 - 1/2 tsp), but the easiest way is to add an electrolyte sports drink to your water bottle during your longer workouts.

POST WORKOUT MEALS: Consume nutrient dense foods and drink water after exercise to assist in the re-hydrating process.

BE AWARE OF THIRST CUES ALWAYS.

How to Test Your Hydration

Dehydration can be detected primarily by paying attention to symptoms. And if you're thirsty, you're on your way to dehydration.

Another way to test is through skin elasticity. Pinch the back of your hand and lift the skin. If a fold of pinched skin returns to its original shape especially slow (called tenting), then you may be dehydrated. 

And the best way in my opinion to check for hydration levels is to pay attention to your urine. If your urine is transparent, you may be drinking too much water. Pale straw to transparent yellow is observed as normal hydration levels. And if you are seeing dark yellow, you may be on your way to dehydration or already dehydrated and should drink water soon. Anything beyond that, schedule to see your doc. 

Early signs of dehydration:

• thirst

• dry mouth, eyes and nose

• decrease in energy

• fatigue and weakness

• increased body temperature

• muscle cramping

• headaches

• nausea

• dark urine with less volume (note that certain supplements and vitamins, such as B12, can cause urine to be bright yellow, which may not be indicative of dehydration)

Severe dehydration can also include:

• muscle spasms

• vomiting

• dark urine

• decrease in performance

• vision problems

• loss of consciousness

• kidney and liver failure

The remedy for dehydration is simple: Drink water. It’s better to take frequent sips of water rather than chugging larger amounts infrequently. Adding in sport/energy drinks can help restore carbohydrates and electrolytes and pay attention to that pee!

Summer Post-Workout Recipe: Blackberry Basil Smoothie

ACCORDING TO BARRE3: THIS IS THE OFFICIAL SMOOTHIE OF BARRE3 ANYWHERE 2018

Yeah! Thanks, Barre3! If you missed it in their instagram stories, I got you covered. Scroll below for the full recipe! But if you feel like witnessing my first ever Instagram Stories video, it's a hoot to watch me on camera (talk about vulnerable firsts) and you should go check it out. 

This recipe is THE PERFECT post workout smoothie, not to mention, super refreshing for those hot summer days and when you're short on time.

POST-WORKOUT/HEALTH BENEFITS:

• Protein (protein powder)

• Fat (coconut and avocado)

• Fiber (spinach and greens)

• Electrolytes (coconut water)

• Antioxidants (blackberries)

• anti-inflammatory (basil and bee pollen)

• Fights free radicals (basil and bee pollen)

• Supports a healthy gut (basil and bee pollen)

BERRY BASIL SMOOTHIE

INGREDIENTS

• 1 serving protein powder (we suggest collagen protein or your favorite plant-based protein)

• 6-8 oz. coconut water

• 1 cup frozen berries

• 1 handful spinach or your favorite leafy greens

• 3-4 fresh basil leaves

• 1 Tbsp. unsweetened shaved coconut

• 1 Tbsp. flax seeds

• ¼ – ½ avocado

• 1 Tbsp. bee pollen (*optional)

• ¼ tsp. cardamom (*optional)

INSTRUCTIONS

1. Combine all ingredients in a high-speed blender, and whir away until smooth.

Need a Tip for quick and Easy Smoothie Making?

Place all ingredients of your smoothies (except for the liquid) in a mason jar, ziploc, or airtight container and pop into the freezer. When ready for your perfect post-workout smoothie, open the freezer, toss the contents of the mason jar into the blender along with recommended liquid and blend.

And if you still haven't downloaded the Super Shakes Guide, it's your easy guide to making a perfectly balanced smoothie every single time, no matter what ingredients you have on hand. Snag it here!

If you whip up this delicious smoothie, take a picture and post it on Instagram with the hashtag #barre3anywhere and #rwfeats and let me know what you think!

The Sunshine Vitamin

Did you know that 40-60% of the US population is deficient in the beneficial (and crucial) vitamin D, otherwise known as “The Sunshine Vitamin”?

This is especially true for those living in a northern region and because it is extremely rare in foods, it's nearly impossible to get all of our needs from food alone.

What is it and why are we deficient?

Simply put, Vitamin D is a fat-soluble vitamin that is produced by the body in response to sunlight exposure on the skin. However, in order for our bodies to convert the cholesterol in our skin to Vitamin D, we need UVB exposure, which is typically what we are trying to avoid when we lather ourselves up with sunscreen.

When we apply an SPF of 8+ or higher, the amount of Vitamin D that can be made by the body decreases by about 95%, which is great for skin cancer prevention, but not for your Vitamin D requirements – or your overall health and well being. If you think you’re getting your daily dose when sitting in a sunny window at work or driving down the highway, think again. Window glass blocks essentially all UVB rays preventing the skin’s absorption.

Do you have darker skin AND live in a northern region (think: north of an imaginary border from Northern California to Boston)? You have higher levels of melanin in your skin which makes your skin better at screening out most of the already limited sunlight you’re exposed to for those 4-6 months out of the year.

And if getting older wasn't enough already, as we age, our body’s ability to produce Vitamin D is reduced by 75%. 

If you're a plant-based eater, have malabsorption issues, or have Crohn’s or Celiac disease, you’re at higher risk for deficiency as well.

Pregnant or trying to conceive? It's highly recommended you take additional supplementation to support both you and your baby during this time. Most prenatal vitamins contain 400 IU and studies have shown taking an additional 4,000 IU daily had the greatest benefit for preventing pre-term labor and infections.

Low levels in the body are associated with:

• Increased risk of cancers

• Development of diabetes

• Decreased immunity

• Elevated blood pressure

• Neurological disorders

• Increased symptoms of anxiety and depression

The take-away? We all need Vitamin D supplementation!

Food vs. Sun vs. Supplements

Vitamin D is extremely rare in foods and the likelihood that you’re getting in enough daily from food alone is pretty low. Some good sources include fatty fish such as salmon and tuna, fish liver oils such as cod liver oil, mushrooms, whole raw milk products, and eggs so begin making an effort to eat more Vitamin D-rich foods.

Additionally, attempt to get at least 15 minutes of sun exposure (without sunscreen), 2-3 times per week.

However, the easiest way to ensure adequate amounts in our system is through simple supplementation and it's one of top recommendations for everyone. 

How much do you need?

The official recommendation for supplementation is only 400 IU but this is purely to prevent deficiency, not for optimal health. The recommended intake to maintain OPTIMAL and HEALTHY levels in the body (which is what we strive for, right?) is approximately 4,000 IU (from sun, food, and supplementation). That's a big difference! And if you’ve been deficient recently and are trying to regulate your stores, you might require up to 5,000/day for 6-12 weeks afterwards.

My go to D supplement is Thorne liquid D. It has 1,000 IU in 2 drops so you can adjust for your own personal requirements. 

Example:

• Pregnant or trying to conceive and taking a prenatal that has 400 IU, add an additional 6 drops (3,000 IU) of Liquid D

• Northern regions and darker skin: Take 4,000-5000 IU in winter months and 2,000 IU in sunny months

• Aging population 5,000 IU

*I recommend discussing your personal vitamin D status and supplementation needs with your physician, nutritionist, or dietitian before considering a vitamin D supplement. 

And in regards to sun exposure, I am not recommending you avoid sunscreen, but balance your exposure with/without protection so you absorb your D needs while still preventing your risk of developing skin cancer.

If you're unsure of your personal needs, feel free to reach out!

Happy sunning!