299. Overwhelmed by Health Advice? A Simpler Approach to Fatigue, Food Sensitivities, Hidden Stress | Christa Biegler of Less Stressed Life

Summary

Simple Farmhouse Life Podcast – Episode 299 Summary

Title: Overwhelmed by Health Advice? A Simpler Approach to Fatigue, Food Sensitivities, Hidden Stress
Host: Lisa Bass
Guest: Christa Biegler, Less Stressed Life Podcast
Release Date: July 22, 2025

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Introduction

In Episode 299 of the Simple Farmhouse Life podcast, host Lisa Bass welcomes Christa Biegler from the Less Stressed Life podcast to discuss navigating the overwhelming landscape of health advice. Together, they explore practical strategies for managing fatigue, food sensitivities, hidden stress, and subclinical thyroid issues, offering listeners actionable insights to simplify their health journeys.

Understanding Stress and Overwhelm

Christa begins by addressing the common frustration many face due to the vast array of health recommendations available online. She explains how the sheer volume of dietary styles and supplement suggestions can lead to paralysis and eventual abandonment of health goals.

Christa [01:31]: "There are so many recommendations out there for certain supplements, certain dietary styles. I think that's where people end up giving up."

The Health Triad Approach

To tackle health issues comprehensively, Christa introduces her "Health Triad" model, which examines symptoms through three lenses: chemical/nutritional, structural/environmental, and emotional/energetic. This holistic approach helps in identifying underlying imbalances rather than merely addressing surface-level symptoms.

Christa [08:27]: "What we have to satisfy are our very similar thought patterns. We're really wired for fear, unfortunately."

Nervous System and Neuroplasticity

A significant portion of the discussion centers on the nervous system's role in overall health. Christa explains neuroplasticity—the brain's ability to switch between the fight-or-flight response and the rest-and-digest state—and its importance in managing stress and improving digestion.

Christa [23:16]: "Neuroplasticity is your brain's ability to flip from fight or flight to rest and digest."

She shares personal anecdotes illustrating how heightened stress can lead to physical symptoms like poor digestion and hair loss, emphasizing the need to strengthen the body's ability to recover from stress.

Subclinical Thyroid Issues

Christa delves into the often-overlooked subclinical thyroid problems that may not always appear on standard blood tests but can significantly impact energy levels and overall well-being. She highlights the importance of supporting thyroid health through proper nutrition and stress management before issues become severe enough to be detected in labs.

Christa [52:02]: "If your adrenals aren't happy, your thyroid's not going to be happy."

Managing Food Sensitivities

The conversation moves to food sensitivities, particularly focusing on gluten and dairy as common culprits. Christa discusses how gut permeability, often caused by stress and imbalances, allows larger food particles to enter the bloodstream, triggering immune responses and inflammation.

Christa [73:49]: "Food reactions are secondary. They're really not primary."

She advocates for a whole-foods diet and cautious reintroduction of foods to identify and manage sensitivities without resorting to excessive restriction, which can further stress the nervous system.

Supporting Sustainable Energy

Addressing chronic fatigue, especially among busy parents, Christa emphasizes sustainable energy management. She outlines strategies such as neuroplasticity exercises, breathwork, and slowing down daily routines to enhance energy levels consistently.

Christa [41:16]: "We cannot think our way into slowing our heart rate down. But our breath can slow our heart rate down."

Practical Tips and Tools

Christa offers a variety of tangible tools to support the nervous system and overall health:

• Breathwork: Techniques like box breathing (inhale for four counts, hold, exhale, hold) help shift from a stressed state to relaxation.
• Neuroplasticity Devices: Devices like Apollo Neuro and Sensate can aid in stimulating the vagus nerve to promote calmness.
• Mindfulness Practices: Simple practices such as body scans and spending time in nature without digital distractions can significantly reduce stress.

Christa [42:37]: "Some of the best stuff is free, right? So, there's a couple of modalities I use in practice."

Conclusion and Resources

Towards the end of the episode, Lisa and Christa reiterate the importance of a balanced approach to health, addressing both the physical and emotional aspects. Christa encourages listeners to explore her Less Stressed Life podcast for deeper dives into these topics and to implement the practical strategies discussed.

Christa [79:28]: "We have to bring down the inflammation around the topic first in order to correct things."

Resources Mentioned:

• Less Stressed Life Podcast: For in-depth discussions on stress management, food sensitivities, and thyroid health.
• Request A Test: requestatest.com – Affordable thyroid antibody testing.
• Neuroplasticity Devices: Apollo Neuro, Sensate.

Additional Courses by Lisa Bass:

• Simple Sourdough Course: Learn from-scratch sourdough baking.
• YouTube Success Academy: Strategies for earning an income online.

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This episode provides a comprehensive overview of managing health in an information-overloaded world by focusing on foundational balance and practical interventions. Whether you're struggling with unexplained fatigue, suspect food sensitivities, or dealing with subclinical thyroid issues, Christa Biegler offers valuable insights to help you navigate and simplify your health journey.

Transcript

[Lisa]

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[Krista]

Overwhelming part of the Internet today. There are so many recommendations out there for certain supplements, certain dietary styles. I think that's where people end up giving up. Like they notice there's things out of whack with their bodies. But where to even begin because there's just such a wide variety of people with a lot of different ideas.

[Lisa]

My name is Lisa, mother of eight and creator of the blog and YouTube channel Farmhouse House on Boone. On this podcast I like to talk about simplifying your life so you can live out your priorities. I help you learn how to cook from scratch and decorate on a budget through this podcast and my courses Simple Sourdough and the Simple Sewing Series. I also help people reach their goals from home through my business course YouTube Success Academy. I will leave links to these resources in the show notes in description box below. Now let's get into the show.

[Krista]

Welcome back to the Simple Farmhouse Life Podcast. Today we are having on Krista of the Less Stressed Life Podcast. We have so many things to talk about. Everything from thyroid to nervous system to food sensitivities, restrictive diets. So many topics. I'm not sure how we will even scratch the surface of all of these things. But the good news is if we don't address the topic that you're hoping to hear here because there are just so many. We had so many great audience questions. You can always go to her podcast, Less Stressed Life, and she can deep dive into a lot of these things. Krista is very knowledgeable and she has a lot of information that I think you'll find very helpful if you find yourself maybe not as energetic as you'd like to be. Sluggish. Just so many things that I think we deal with as moms, as humans, and I think she has a lot.

[Lisa]

Of insight to offer. So let's dive into the interview.

[Krista]

All right. Welcome, Christa. I just introduced you to the audience and I think we have a lot of great stuff to jump into to the point where we probably won't get to every question. I even had a few people that messaged me on Instagram with their own specific personal questions that I am supposed to be asking you as well. So we'll see how far we get with this. Let's start first with an introduction. Tell the listeners about your podcast, your mission, and what you help women with.

Yeah, well, things are always evolving for all of us in business, right? And so for a lot of us, our own history kind of informs how we work now. And so my podcast is called the Less Stressed Life. And it was, I named it that in 2017. I was looking for a synonym to inflammation because back then Facebook Live was cool and I was going on Facebook Live talking about inflammation and the only people coming were those who already knew what it was. Well, nothing has changed. Eight years later, still, the people who know what that is show up to talk about it. But at the time, I was looking for a synonym that would, that would be an umbrella for inflammation. So that was kind of like my initial interest way back in that time frame. It has become. There's been times where I've hated the name of that, and then it's kind of come full circle because it's been a beautiful umbrella for everything related to.

Health and relationships and even money sometimes. But we tend to get pretty nerdy over there.

You asked me about, about my mission and it's shifted, you know, from everyone deserves a less stressed life without health symptoms to helping women specifically heal themselves and asking really high quality questions. Because I have gotten to the point now where I don't. I think that how we change health care is health autonomy. It's. It's educating ourselves and understanding how to bring things back into balance. And so I'm a really systems based person. And so today when I'm answering some of your questions, I may take a beat just to be thoughtful. Because some of them, you know, sometimes we ask a question, it's really innocent and it's a bit granular, and it's like, well, let's just back up and.

Look at the entire picture here.

Because when we bring systems back into balance, most symptoms are coming, most signals from the body, they're all just messages that you get to. You have the opportunity, hear, or you have the opportunity to ignore or, or, you know, there's. There's another list of what can happen there. But when we bring things back into.

Balance, most symptoms go away. Right.

And so that's just a huge piece for me. I don't like to play whack a mole. I don't like to. I don't like to over restrict, over supplement, over test forever.

And that tends to be a breath.

Of fresh air for someone who's kind of been down, you know, if we've already been on this health journey a while together. And that's pretty much where I'm at. I've been on this health journey for a long time. And it's like, you don't need a lot of things. You just need to know how to support your body.

That is, I think, the overwhelming part of the Internet today. There are so many recommendations out there for certain supplements, certain dietary styles. So to hear that it could be somewhat simple. I think that's where people end up giving up. Like, they notice there's things out of whack with their bodies, but where to even begin? Because there's just such a wide variety of people with a lot of different ideas. And it, for me, it used to be so much simpler. When I first learned about healthy living, I just took basic ingredients. I tried to not, you know, they say today, like, don't shop the aisles, but just take basic things, ferment them where possible, have things in their most, you know, natural form. And now there's just. There's so much information. And I know that there's. There are certain things where you have to go way deeper than that. And so I'm sure you obviously talk about all that as well.

It's so helpful to always zoom out before you zoom in as much as possible. And that's what I will attempt to do when you ask me questions, just to make sure I'm giving lip service to both answers. I think one of the challenges is.

That we live in such an instantaneous.

World, right, where we're looking for sound bites. Some things don't always fit in sound bites. So I'm always trying to figure out how to improve the sound bites.

And so I want to reiterate one of the sound bites right away because.

It helps set the stage for answering a lot of questions. Is that most symptoms, most issues come.

From not only an imbalance in a.

System or if one of the pieces of the machinery in the body just.

Isn'T working well, maybe it doesn't have enough workers or nutrients to work well.

So it starts to kind of lag behind.

I would consider that an imbalance. And so things are not getting processed through properly.

So it's imbalances and then deficiencies that happen. And so we treat a lot of.

Deficiencies as medical issues.

And so I always kind of think about it, like, how can you love.

On all of these systems and put things back into operation and then things should work.

Right. It's like you didn't come out of. Most people didn't come out of the birth canal reactive to lots of foods.

Right.

So let's like get. And that's a. You know, a lot of my passions.

Have come from not only some of.

My own health story, but also I find I see my health story and many of my clients as well. This. I have this kind of running joke. Like I've had most of the problems that my clients have had. And so I have. I tend to be pretty passionate about the things that I feel we need the biggest shifts in.

Right. In this world.

Yeah. Are there common themes? You see, like, okay, most women come to me and they have X, Y, Z problem and it could be related back to xyz. I'm sure there are some themes, but oh, so many.

I'm like, which ones should I talk about? Which one should I talk about? A lot of my. And this will not be surprising. So maybe I'll break it because I'm always thinking about how do we make this make easier sense. Right. And so I always think about things from the health triad. So anytime you have any symptom and so the health triad, I don't know if I made it up or if I found it because I've been talking about it for years. But just imagine a triangle. And so you can look at any.

Symptom through this lens.

You can go about it from this chemical, nutritional angle. You can go about it from a.

Structural, environmental angle, or you can go about it from an emotional, energetic angle.

So I like to give the example of back pain.

Usually you're going to go to structural first.

Right. And then sometimes that's you're like, oh, maybe it's Just maybe I did that.

And it didn't work.

So then you go over to the nutrition corner and you look at inflammation generally, which is a whole loaded topic.

And then maybe you may eventually end.

Up in the emotional energetic, which is something I've found huge for pain actually lately. But on that note, a lot of.

People come to me with any type of inflammatory symptom.

A lot of things I work with were gut issues, a lot of skin issues, and food sensitivities. Those are like the big ones that I work with. But then there's a whole separate section. Some of my real passions are really helping people increase and have sustainable energy throughout the day. And then this other piece where you fall through the cracks, not only around energy, like, oh, I shouldn't have energy because I have small children.

I think that's baloney.

And then. And then what about this other. I have a real passion for, like, subclinical thyroid stuff.

So thyroid issues before they show up on blood work.

And that would be kind of. That would be kind of a thing for me in general is I can talk about the big surface level, but.

I tend to be.

And I love to try to make complex topics simple. But I love to, like, I'm not very superficial. It's like very deep. And so you asked about the most common themes. And so when we think about that health triad, I think there's so much.

With all of that.

But I always. I make jokes that a lot of.

Our work is nervous system based, which.

Is why I try to do a lot of nervous. And I.

Everyone hears that now. I hope if you're in the health realm, we hear a lot about nervous system stuff.

And so I try to.

I don't feel like I've heard that much. I think I've been out of the loop for a while because I've. I like, did all this research, you know, back when I did it, and now I'm convinced of what I know. And then it's, you know, that's a good feeling too. You could talk about that. Because I don't. I don't know if I really have heard much about that.

Yeah. So your nervous system. Why do I care about this? I think that's useful because I. And I think maybe. Let me share just a touch of the story of how, like, practice started and why I kind of have come.

Maybe 180, more so than even 360.

But I first, when I went into private practice about a decade ago, I was working with food sensitivities from a Testing and kind of restriction and then reintroduction phase.

And that worked until it didn't work.

And then we brought in gut health work.

And that worked until it didn't.

Then we brought in micronutrient work. And I was all.

All of those things were really useful.

You know, sometimes you've maybe heard this expression like God won't give you things you can't handle.

Right.

And so it really felt that way in practice. It was like things worked until I.

Hit a wall and then it didn't work. And then what I was seeing later was that people had a lot of fear of round food reintroduction. I was like, this is literally contraindicated for everything.

Like anytime fear is running the show, what happens. Let's talk about the nervous system big picture for a second. So, and just there's so many ways to think and talk about it, but I just like to try to make.

It tangible and useful.

So we have about, we have tens of thousands of thoughts per day, maybe like 40,095% of them aren't really that helpful. They're really sub conscious. Really the subconscious is operating things. And that's kind of like the very beginning of the nervous system. Because if you think about the brain, the brain is the one who sends out signals to make hormone production and other things.

But one thing that happens with the.

Nervous system is that if the nervous system perceives the nervous system, mostly the brain, and it's like the brain spinal cord and all the nerves that come from it. So the brain is really in charge of so much. Right.

But if 95% of it is kind of not even our logical brain and.

More so our primitive brain or our limbic brain, then that always has to.

Be part of an overall healing story, usually.

Okay, so getting a little ambiguous and it's not necessarily my goal. I want to talk about why this relates to food sensitivities and why it matters in general. And it's certainly not the only thing I do.

I do all of the nutritional chemical pieces.

I just feel when I look at that health triad, I've got to, I've got to approach it from all angles.

In order to support people.

Because I'm kind of a crazy person. And I really like results and I really don't like relapse. And so I really like to address.

All angles in order to be most effective. So when we think about the nerve, the nervous system directly informs the immune system. And if the immune system is overloaded.

Or gets the, gets the communication that things are not okay. And we can talk about this in a tangible way of like, how people respond to food sensitivities and why. I think people respond a lot to like dairy and gluten and issues like.

That in general, negatively.

So it's all information to the immune system, which you may know is largely in the gut, not completely, but largely in the gut. So you have all this information coming.

In not only from the food you eat and your environment and the toxins.

Coming in, but also from the nervous system. And so that informs it pretty much just as much as all those other.

Nutritional physiology things does.

And when the immune system is feeling under fire or like things are not.

Safe, it's going to not only fuel.

Inflammation, but it's going to create an imbalance. Shocker.

Going back to the same concepts we.

Started with is going to create an.

Imbalance in the immune system.

It's actually going to alter like this. These specific T cells, TH1, TH2, and those are going to create different types of reactions. Those reactions might look like one. If one is dominant, it might look allergy, like getting sick, sinusitis, eczema, atopic things, allergies. And the other one may look totally different, might look like pain, not getting sick, et cetera. So nervous system stuff, I mean, if we think about. I want to give one more example because it really is a huge piece of food. Sensitivities, in my opinion, is if we think about the very top of the.

Brain, maybe a story would be useful here.

Last summer, my husband's an adrenaline junkie and so he really wanted to backpack on dirt bikes into the mountains on really difficult trails. And I was not equipped for this journey. So I was very proud of myself because usually this is very scary for me. And this has been a long standing thing that I get dragged along on these things. And I try to be the supportive wife. So I'm going up this mountain. I make it about two thirds of.

The way, and I'm so proud of myself.

And then I start, like, things start not going well. Long story short, I am rattled and I am out in nature.

And usually nature is the best place for the nervous system.

Like, 15 minutes in nature can give you a couple of hours of like, stress. There's some. I can talk more about where that comes from. But anyway, I'm in this ideal place. No phone service, no alerts, going off, looking at a mountain lake. And my nervous. I'm just like shaking. And the reason I share this is.

Because things can go awry at any time.

And so what I noticed coming off that mountain a couple days later is.

My digestion was off.

Like poor digestion, noticing undigested food in the stool. And the reason I bring this up is because when stress goes up, the first thing that goes down is all digestive capacity. Your stomach acid goes down, all other digestive function goes down. And when we don't digest well, all kinds of things happens.

Right.

So I just bring that up because there's always a crossover into all these different things. And so I think the question started.

With what are the common themes?

Man, there are so many common themes.

There are so, so many common themes.

I'm sure we'll get into more of them as well.

Yeah, yeah. Well, in some ways, I guess the nervous system is the, probably the most difficult one to address. Like it sounds really easy to just say don't eat this supplement with this. You know, you can do physical things. But then in, in a way, I don't even know how you address the nervous system. Like, what does that even look like? Like for some people it probably just is easy and comes really naturally. Like you see people who, you know, we have these anecdotes of like, oh, well, my Grandpa lived to 95 and he ate this and that, but he was just like a hard working, like he always had goals. It's just like who he was. This is my actual grandpa and you know, or like my grandpa, not mine, but, you know, lived till 95 and he smoked a pack a day. But like his outlook on life and his approach to stress, it was just, it seems like it's almost like natural or it's not. And so how does one address that?

Yeah. Okay, so so much to unpack there. All good, all good. I'm just thinking about how this reminds me of how we sort of want one protocol to just be the thing for everyone. And I think a thought that is maybe supportive for us because we have a couple options. We can believe that the options are overwhelming or we can believe that there are options for everyone and that you don't run out of options. So those two different thought patterns can lead us down completely different avenues. Not only in our nervous, like truly, that's actually the start right there. It's like, well, do you believe that you're like, are you going to lean into overwhelm?

Right.

Because you're not going to choose the exact right thing. And this comes from a lot of stuff, like a lot of perfectionism, a lot of not wanting to fail. By the way, that's when we talk about one One place I like to look at common denominators is how as.

Humans we're all extremely similar in our thought patterns.

And so we're really wired for fear, unfortunately. And so, yeah, you know, when we. And our brain's going to recruit for fear constantly. Of course my brain was recruiting for fear constantly that entire time I was on top of that mountaintop, right. Like, I'm like thinking about how I'm gonna break my leg all the way down. Of course.

Right.

It's this unfortunate spiral we sometimes get into. And I just wanna mention really quick that one of the most challenging things I've been rolling through my brain and trying to work through with myself, with clients for really at least three years is like the concept of unconscious stress where it's like, I don't feel stressed.

And you see that in a lot.

Of high achieving people because they have gotten good at it, becoming the norm. And that's okay. That's okay. Yeah, that was me too.

People are like, you're so tired, you're so stressed. I'm like, I'm not, I'm really not.

Yeah, I might really be.

I don't know.

That was me too. I, I mean, and it's funny, like, I have, I have a relationship with.

Testing where I'm like, informed consent, let.

Me help you understand it before you drop tons of money on it type of approach at this point in life. But that said, I remember getting some, some testing around adrenals where it was like, oh, your adrenals are fried. And I was like, oh, interesting. Doesn't feel like there. Yeah. And then I got some different testing that kind of gave me the same thing. I was like, oh, I wonder if this is incorrect. I was like, wait a second, I got it from both places.

And so see, I would just ignore it. I'd be like, I mean, and what.

Are we going to do with it?

Right?

Sometimes there, there is, sometimes you get data. And I always think that's a good.

Thing to say when we get testing.

Is what are we going to do with the data? I always encourage people to answer two.

Questions before we do testing.

I know I'm not answering your question yet. I'll get there.

That's okay.

Two questions before we, before we do testing, which is what do you hope to learn?

And then can you be okay if.

It'S unremarkable or it doesn't tell you anything?

Which can be the case with testing.

So different testing will give you different things. There was a test I had done and it was More minerals. And so even though it showed my.

Adrenals were depleted and my thyroid was.

Sluggish, at least I had tool, like.

Very simple food based tools for what.

I could do for it. Like I could give myself back nutrition.

I could replete some of the deficiencies.

That had been caused by stress. So that's actually kind of a common denominator is that stress uses up and stress can look like a lot of things.

I could use the words inflammation and stress.

They're both like umbrella terms, but they.

Use up a lot of nutrients, inflammation.

Through the body, which by the way, it's inevitable. It's not like you're going to get to zero inflammation. And I would say in general, I want you to know, and I hope.

We get to some really good tangibles here.

But like, I want you to know, health is Goldilocks right now. We are in this age. Since we're talking about the nervous system, I think the question. I'll get back to the original question in a moment. We're in this age of. I opened my YouTube and I'm seeing like really? And I'm pretty good at ignoring it at this point. Cause I've been in. You probably are too. It's like I'm. I don't even know why this stuff is on my feed about like cortisol detoxes. I'm like, cortisol is Goldilocks. You need it, you will die without it.

Right.

And your body's gonna do whatever it.

Can to make some.

But I understand, I think about it like a gas pedal. We kind of push on stress high and cortisol is high. And we use up a lot of resources. You use up a lot of gas and then we kind of go into a reserve tank. And when you're in a reserve tank, sometimes you feel like it's hard to get out of bed in the morning. Sometimes it feels like you're a little.

Sluggish in the afternoon.

Sometimes, you know, it can look like different things. Sometimes it looks like maybe you get.

A cut and you just recover slowly.

It takes a couple of weeks for that to heal instead of a few days.

Right.

So that's what that can actually look.

Like in real life.

Sometimes it looks like you're trying to go from laying down to standing up and you're a little dizzy. You know, if we're blazing through things and we don't recognize that those might be little clues, you know, as humans, sometimes we tend to wait till things are bad. And I, I think there's it's always a balance.

It's always a Goldilocks.

So, you know, we're not trying to.

Make something zero or high, but I bring back to inflammation.

You know, we're not necessarily looking for zero because when we do exercise, we.

Introduce inflammation as well. Right.

And it's not like.

[Lisa]

Right.

[Krista]

It's not like we're not going to do it, just knowing that it does use up nutrients. So let me go back to the original. I was just thinking about other common denominators and how this gets portrayed in the environment. So I think your question was, how.

Do you even start working on the nervous system?

Like, what does that even mean, essentially?

Right.

And so there's so many ways to talk about it.

There's so many options.

And again, you can look at it as options. You can look at it as abundance, abundance of options. And I just get to pick, like, one to experiment with. And it may work, it may not work. Or I can look at it as like, oh, my gosh, I have so.

Much and there's too much.

Well, then you are actually. That approach for your nervous system is like, you probably actually need to just take things off your plate because your capacity is already limited. Like, we can already know that that's a place where your nervous system is feeling, like, instantly threatened when you go to overwhelm. And I just say that because that's a common place. I see clients at the very beginning. It's like, it's very normal to indulge in overwhelm.

No problem.

Let's discuss that and, like, what that actually means. And let's, like, adjust for it. Because when your brain is going on spirals, it actually prevents you from healing as fast as you would like. So when I'm talking about nervous system, the easiest way to talk about it is from a concept of neuroplasticity. Neuroplasticity is your brain's ability to flip.

From fight or flight to rest and digest.

And so when you and I are maybe running after kids or running from appointment to appointment or something like that.

That is natural for us to be in a state or flight.

Fight or flight, especially if we haven't really, like, uncovered that.

So there's lots of ways we can.

Be in fight or flight. The conversation is, can you go from a. Maybe like even an exciting meeting, like a podcast or a stressful meeting or anything like that into a place where you can actually digest? Because, remember, digestion is a big reason.

People are reacting to food, in my opinion.

We already talked about that a little bit. And so that is called neuroplasticity. Be able to flip through that.

We know with aging, neuroplasticity actually declines.

The easiest way to think about it, and this is how I like to think about it because I love analogies. It's kind of like exercising one bicep.

And not the other.

And so when you're always exercising the fight or flight, which we are very good at doing as humans, that's a common denominator. We're really good at it. It's you're exercising one and you're not.

Really practicing flipping into the other.

And so the rest and digest side is a bit weak. And when we're not really using, you know, when you don't use a muscle, it does atrophy in a very short amount of time. Like it's like, yeah, it, you just.

You have to exercise it.

So the nervous system is very, very similar. So you have to strengthen that ability to flip between the two. So it's not like you're just going to walk around being low stress forever. It's not reality. The conversation is, can you become more aware of what stress looks like on you? And I'm going to give you a personal example because just like you, I was like, I'm fine, everything's good, I got no problems, I'm doing fine. Right. Like I'm a high achieving woman who's like, doesn't have time to stop and too busy taking care of everybody else. Right.

All those that hopefully are very relatable.

Something and I, something for me was that I would have lots of appointments back to back and I would talk.

Very fast and maybe you think I.

Talk really fast right now. And I do talk fast when I'm excited. I definitely do. So that's why it's hard to recognize the stress.

But my heart rate would be beating.

Really quickly and I try to catch myself because sometimes I have a lot.

I want to share and a lot.

I want to tell you. Sometimes I have to catch myself and take a breath to get my heart.

Rate to slow down and just slow.

My rate of speech because what a crazy thing that's making my heart rate go higher.

So obviously my cortisol go higher. Right.

So what, what an interesting thing that.

I was not reading as stress but was being read as stress by my body.

Right. So just kind of a useful, useful, very tangible. Like sometimes stress doesn't look like we think it looks like. So neuroplasticity is essentially switching from one side to the other and there's Lots of tools that can help do that. I get lots of questions about that with kids, et cetera. But that's kind of the crux of it is like can you recognize when you're in a more heightened state and.

How fast or can you flip into a less heightened state?

And if you think about it like.

This could this applies to life in general.

It also looks like maybe reacting to people asking us things sometimes like not in the way we want to react.

Right. Reactivity is kind of in that more.

Fight or flight side where it's like stopping, pausing and responding is more of a. It's just like how we're sort of.

Presenting in the world sometimes.

Can be, can be. You know the nervous system is sort.

Of the rate limiting step. I feel like sometimes in health.

And so even I'm going to tie that back to a little bit of nutritional chemicals. So even when I'm getting.

When I was getting these mineral analysis and they were showing me long term.

Depletion of minerals which was showing me subclinical thyroid stuff and adrenal stuff and.

Very validating to someone who would normally.

Fall through the cracks. You could give people really specific guidance around consuming certain nutrients and they could feel better. And I did too. Like I definitely do when I'm consuming enough of certain nutrients and minerals electro like different types of electrolytes and things. But in order to really make the.

Needle move and for those to resolve.

You do have to tend to the nervous system because the reason that those are being dumped, the reason those are being used up up is because of cortisol because of aldosterone, another stress pre hormone made by the adrenals because of the activity of stress hormones in the body overall.

[Lisa]

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[Krista]

That sounds like the hardest part. Like oh, it sounds so abstract. Like, like take some things off your plate and then you know, it's trying.

To decide we can talk about some more tangible options.

Yeah, give me some tangible because I totally can relate to this and I'm sure if I did a mineral analysis, there'd be all kinds of things found. Even though I feel like I have tons of energy and I function great, like everything appears on the surface totally fine. But I know I run in stress, like my husband said forever since he's met me. You, you thrive on stress. Like I, People tell me I'm a very high capacity person and I, I think that's probably because I thrive on stress. Like, I, if I don't have enough going on, I'm just so bored. Like, I have to, I don't, I don't chill, I don't chill. I, I have to go. And so I know for sure that that's also a personality thing. And so sometimes I get to that, like, oh, well, it's just, you know, it's just who you are. It's who you are. But also if you are depleted in some nutrients, you know, trying to solve that. Yeah. What are some of the tangible ways to address that? That.

Yeah, we, why don't we. Maybe we'll try to talk about tangible ways from that health triad perspective. I'll see if it works like that. But I also say for you, it's like I'm never here to tell someone that they have a problem that they don't think that they have. I love awareness.

Well, I'm sure we do. Because everybody I know who goes to, like, we have a natural doctor in our area that everybody goes to. And if you go to her, you come out with like some kind of deficiency, some kind of food sensitivity. I'm like, if I went it, I'm sure I'd have to give up dairy or something.

I don't know. I'm just thinking, I get it. And I think that there's different strokes for different folks. And I think that probably everyone's got some deficiencies. My approach to that is like whole food nutrition as much as possible. And I think that's the thing is like, you have a lot of good. When we have good foundations, that's great. It's like once we get to over restriction, which I'm really passionate about, we send our nervous system into really negative fight or flight and we become really hypersensitive.

So people who can only eat a few foods. This is a huge, this is really.

Where my interest and passion for this came from. Because I don't.

I'm gonna, I need to insert a.

Story just because I think it's. Stories help a lot. And then I'm gonna talk about tangibles because I think we need to see it on ourselves sometimes. And so once upon a time, approximately 10 years ago, I had a big eczema flare. I used to think I had genetic eczema. And it was whatever because I had.

A little bit of dry skin in college.

But then it, like, I took my kids to the pool five days in a row, and I woke up, up. And like, my. It was bad. It was pretty severe. And, you know, speaking of stress, I was switching. I was kind of like, doing two jobs, like, kind of switching. I was doing a little bit of career change. I had two toddlers, you know, I had no stress, obviously.

Yeah.

So nothing was really wrong. But the point is, I had also at that time, just kind of been introduced to food sensitivity testing as well. And again, like, it's all cool until you kind of have like. Like a negative experience. And I, at first I had this normal human reaction. I was like, oh, these are my favorite foods. Which talks. Speaks to leaky gut, when all the things you're eating are the things that show up. Sensitive food sensitivities in general are a loaded topic.

They're a moving target.

They are real. It's just a matter of. Is that the approach you want to go is restriction. I don't think that's healing, personally. There's other ways to do it. So there's always options, remember? So if you don't like that option. So what happened was I went and I restricted the foods for the prescribed amount of time, a couple of weeks. Unfortunately, for some people, this turns into a long time, especially because sometimes they.

See their symptoms improve and then they're.

Afraid to bring food back. This is a huge thing I'm worried about for people that I like to help them overcome. And so what happened to me was I restricted foods.

And this is a whole emotional thing, too, which, of course is talking more to the nervous system, as we've already learned, right.

Where it's like, I'm stressed about the whole thing because I don't even want to be doing it.

And then I remember so vividly, like.

Being hungry, which is what happens when.

You go on a diet and you.

Don'T have a good plan. Being hungry.

No one. No one's nice when they're hungry.

And I remember reaching into a bag of pecans and eating them, and my eyes swelled up, and I'm like, I've.

Never had an issue with pecans before this.

Right.

And so what can happen when we're in a place that of over restriction?

And for some people, it goes on Longer. And this happens. What can happen in a place of over restriction is that, yeah, our immune system is like, under duress, and we have actual hypersensitivity. So food sensitivities will actually be more severe at that time because of all the components. Like when you are restricted and you're already depleted, when you already don't have.

Enough workers to do the basic processes.

In the body, which we can, they're very subtle, right? So that's part of, like, learning the.

Signals from the body.

To me, that's like the big part that I love. They're very subtle. But when you already are depleted that and you're not digesting and not sending.

More workers, like, you're now sending more.

Signals of duress to the body.

And so it results in overreaction of foods.

And so I just want anyone who that resonates with know, like, you always have options. You always, always have options. So about tangible nervous system stuff, I need to preface this by saying I've spent like five years testing things, and I think, unfortunately, sometimes we want. And you already said this, you said, oh, it seems easy to, like, take a test, take a pill, take a whatever. And I get it. Like, that's where many people will be. I don't think your audience or my audience. I think our people are all more health.

Yeah.

Like, you know, and the more you get into health, the more you kind of realize you don't know and the deeper you sometimes get. But what I will say is that.

One of the challenges, one of the common denominators, one of the common themes.

I see in humans is when we're.

In a place of distress or discomfort.

We don't really want to be there. So we want to hurry up and fix it and close that chapter and pretend it's like never a thing anymore. And so, unfortunately, with the nervous system, one of the sucky parts of it.

Is it's like a whole wiring underneath the surface.

It's like a whole software program. And so I'm going to give you.

Some very tangible things, and they may.

Help a bit, and it's good to do lots of them potentially. And all of that can be helpful. And when you have the capacity, there's always another layer.

We can always continue.

Like, we can always be a little.

Bit better if we want to. So again, always options.

But I think one of the challenges is when we're like, okay, I want to hurry up and figure out how to fix my nervous system.

Maybe our approach to it is a little funky.

Right.

You know, where it's like, oh, maybe I could just do it in like.

A half a day session somewhere.

Right. Okay. So for five years, I've been testing different modalities. So I'm going to give you, like, a little bit of a hierarchy if I've got someone who is kind of unconscious of their stress.

But I can see it because usually you can see the label on a.

Better bottle better than the person swirling.

Around inside the bottle. Right.

So, like, in the case of.

And I'm not saying you, but let's.

Just use your example where you're like, I don't think I'm stressed, but my husband says I'm really, really thriving.

Well, I sometimes am. I don't want to say that. No, no. I just mean, like, in general, like, all the time.

Yeah.

There are definitely times where. Yeah, there'd be no confusion.

I totally get it.

I totally understand.

I mean. I mean, we can look at our history and say, like, I used to.

Say, oh, I thrive on deadlines.

I'm like, what does that say about me?

Right.

And I have all the same things that you said, which are like, oh, yeah, it took me. It was really uncomfortable at first to, like, remove things off my schedule.

Right.

So I totally can relate to all of those things. So when we're talking about just going back to that neuroplasticity conversation, how do we start to communicate other signals to the body? But for those that are kind of running, running, running, and they don't really see any other option, like, they truly just don't, which is a whole other part of, like, working on the brain.

And the thoughts around it, which I love working with.

But if they don't know, then I might just, like, give them a device that helps with neuroplasticity. So there's neuroplasticity devices, like an Apollo neuro, A pulsetto. What's another one? A sensate. There's all these different devices that, like, send vibrations. Like a sensei. Yeah. Well, I'm sure you'll get Facebook ads right after this.

I know.

So one of them is like, a little, like. It's like the size of a bar of soap and it vibrates on the sternum. One is like kind of like a whoop thing, but it basically vibrates. You can put it on, like, that's the one I give to people who are like, can't even. Like, if I have a nurse who's, like, working in the ER and she's like, I don't even see an exit strat Then I might put an Apollo neuro on her, right? Because she can kind of set it up to, to at least do. It's like, like it's not. Nothing's perfect, but it's kind of doing some of the work for them. I remember I had this bakery owner one time say like, oh my gosh.

My digestion is so much better.

Because she was running all over the place right from 5:00am to 2:00pm yeah. And so she used that device and she's like, oh my gosh, my digestion is so much better. I'm so much less bloated, right? From a nervous system device.

And then there's a new one that.

Kind of like there's. There's some other ones that like where you hit the vagus nerve and they kind of vibrate it basically. So what you're hearing is. Vagus nerve stimulation is always an option. So when we are only exercising one side of the nervous system, we're not really like toning that vagus nerve. And the vagus nerve innervates everything from our brain all the way through, like.

All the way through our body into our major organs.

So of course there's like tons of science wrapped up in nervous system stuff. But that might be like a device I would give for someone who's like, doesn't even see any option. Some of the other stuff is simple. So me acknowledging, oh, my heart rate's going fast, me stopping and catching that.

And switching, that is a form of neuroplasticity. Some other ones that you've heard about.

But you might roll your eyes and.

Go past would be any kind of meditation or any kind of slowing down.

To like have mindfulness around that gratitude on its own. Like any kind of gratitude practice, which is by the way is really a thought practice. It's kind of like that whole conversation around leaning to overwhelm or leaning into abundance. It's like I either have a lot.

Of options or I have too many options.

It's like really a choice of what's.

Being communicated, but you're choosing right.

It's really like that brain thought is.

Like communic to the whole rest of the system.

Those are literal free neuroplasticity things. There's a lot of vagus nervous system toning things that are free. Singing, humming, legs up the wall, things like that. I personally, something I like is being able to see breath work. So basic premises on breath work really quickly because it's a big thing I use in practice is there's a couple little tools I Use, like, longer sessions for fun, just because it does more toning and more like it. There's a lot of benefits.

Right?

You're, like, expanding the diaphragm. You're, like, pumping the lymphatics, and then.

You'Re also exercising, getting into that rest and digest state.

There's a lot of us that have dysfunctional breathing. So, you know, I always just like to do things that are, like, enjoyable but are like a dress of pockets.

It's like, how can it do lots of things? Right, Right.

And so the basics about breath work that I want to share, that I think are related to that overall heart rate is that we cannot think our way into slowing our heart rate down. Right.

But our breath can slow our heart rate down. Right.

It's autonomic.

Right.

So it's unconscious, and yet we can consciously reduce it, which is. Let's just acknowledge that that's really cool for a second, you know, overall. And so with breath, it can be really simple.

So the main thing is that you.

Breathe out more than.

Than you breathe in.

So because if you breathe in too much, so someone who's really predisposed to anxiety, you can actually hold on too much carbon dioxide and kind of make.

You, like, a little bit uppity.

So you always just want to make sure you're exhaling all the way out. So if you inhale three, you want to exhale three, four, five, six. And I don't know anyone who does four rounds of, like, inhaling, exhaling, and slowing down and feels worse. That doesn't really happen as long as you're not, like, holding on to breath. So there's a couple little. A couple tools. Box breathing is really common. So, but the holds, if you have a lot of anxiety, may not work. So I'll talk about, you know, just some quick switches to that. But box breathing, if you need something to focus on, because, again, it's like.

If you're a busy person, it feels really boring.

So sometimes we just have to be really clear and tangible to ourselves. So it's inhale four, hold four, exhale four, hold four. Repeat that four times. But back to. If there's a lot of anxiety, I would just inhale three, exhale six. You can call, like, there's a provider that adds words to that, like, where she's like, I am at peace. And so the thing about neuroplasticity is, like, you can go buy a $300 device and not put any attention on it and get some benefit. And I guess, let me say this Because I think I was going to start to say this before.

The challenge.

I always, like, I'm kind of careful about recommendations. Like, if someone comes to me and says, like, oh, what kind of magnesium should I take? I'm going to talk to you about, like, what's the indication? What are you going for, when to take it? And, like, the dosing and all those pieces. Same with, like, a fish oil or something. I'm like, to tell someone to go take a fish oil isn't really in good service to them because most people are going to take way less than.

They should to even see a different.

So I'm a big fan of, like, what kind of results can you see and what time length? And so if someone put in five to 15 minutes of neuroplastics, like, one time I did this yoga challenge with my friend years ago, and not shockingly.

There was a big emphasis on breath.

And I remember after three weeks being like, ooh, I have a more chill human. But I will say, like, three weeks is a very good time frame in.

General for most things when you implement.

Something to be able to see something on the other side.

That's the case with Food Sense.

It's the case with a lot of things, and I kind of love to check in on that. Like, I interview people as well, and I love to be like, how long do you think it takes to see that result?

And you wouldn't not believe how often three weeks is the exact answer.

So it's kind of. Kind of funny. So when you're during neuroplasticity stuff, what else? I will say I want to think about this client. I had one time, and she was prone to panic attacks. So more severe, right? So she's prone to panic attacks. And, um, what can be tricky is understanding that there are tools out there and then just using them when you're in duress and trying to do breath work when you're in a panic attack isn't really going to do anything. It's because this other bicep, the. The fight or flight is like, really, like, has gone to. Is really strong, and the other side is really weak. And so if you're trying to be able to utilize a tool you've really got to do.

It's more important what you do every day than what you do once in a while. And that's the basic thing with nervous.

System work is like, what can I do?

And it really could be as simple.

As, like, going for a walk without your phone. Right? Because you're trying to Break. Because neural pathways are like, the things that we do.

You're. We're so familiar with them.

It's like driving somewhere on autopilot, picking up our phone and opening social media. And I love breaking that neural pathway.

I love, like, getting out of phone.

Service for a few days and like.

Breaking that neural pathway.

And if you don't have that neural pathway, more power to you. I'm so proud of you. Mine, mine, mine gets activated and I just get to acknowledge, like, oh, this is, this is a pain in my butt. Like, I hate this stupid neural pathway and I want to try to break it. And it's been really fun to, like, go out of phone service, get rid of the phone. But anyway, the point is, the reason that can be so beneficial is, like, when you are outside without your phone, you're more able to do a body scan, which isn't. Doesn't have to be fancy. It's just like going through your five senses and feeling like the, like noticing.

What you see, what you smell, what you hear.

And like, nature is one of the best nervous system modalities. So, you know, I'm sure you see this all the time, but some of the best stuff is free, right? And so, so that's the good news, you know, for anyone who wants to lean into the overwhelm, it's like, hey, have you tried all the free stuff? Right? Because it's actually awesome. And so there's a couple of modalities I use in practice, just because I was extremely aware of the limitations of.

How well people will heal. Like, they will feel better repleting those nutrients.

They're.

Things will work better, they will have more energy.

But if they're going to redo the test, I, you know, it's hard to.

See that needle move on that until they have, like, some foundational nervous system changes.

Like, they feel different right in here, which feels crazy until you experience it. And I would say it took me a really long time to get there. But my point is, is that now I integrate nervous system work throughout because I like results. And so sometimes, so often people ask me questions. I was like, like, someone asked me today about some histamine foods. And I was like, I understand that this question is rooted in fear because.

When this person reduced these foods, she.

Felt better, and so then she's afraid to put them back.

So these are just tangible things.

There's a reason I'm like, really into.

This topic because it matters. It matters for the big long game. It matters for the big picture.

It matters for, you know, feeling good about your plan and what you're going.

To do long term.

Right. So I just think acknowledging that there's.

A lot of nervous system stuff, that.

There'S a lot of thought stuff that plays into our health, I think if.

We don't acknowledge it, we're just missing huge. We're missing half of the story.

And so that's just like a big piece for me is helping people with nervous system just because I kind of had to. Right. Not in a bad way, but I had to help myself. And it was like, wow, people get.

Better results when we take care of.

This fake thought of overwhelm right away.

Right.

If we like quit indulging in that rabbit hole, which we are all doing. I'm just one. Another thing I say all the time is like, let's not blame ourselves for being human. There's like no shame, right? Yeah, we're all humans. So let's just, let's just be okay with being human and take care of the common human things, which is that we're going to want to. Our brain's going to want to protect.

Us and it's going to do that through being fearful.

It does it because it's always looking for a tiger to run from. So just how our, just how our limbic brain works.

[Lisa]

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[Krista]

Did I go through some tangible things? Did we do that?

Yes, you did. And a lot of those were more tangible than I was expecting. I was kind of thinking it was like these things that are very abstract that you're like, well, that's just my personality. What are you supposed to do? Let's talk a little bit about thyroid. This is something that a lot of people had questions about. And then I have not heard this, but you were saying that a lot of times you hear people who have their labs come back looking great and yet they're still having thyroid symptoms. I actually, I've experienced this with people I know personally and I just Assumed. Okay, well, it's something else. It's not the thyroid. Even though all the signs point to thyroid, the labs look great. So what's how I've never heard this.

Well, I appreciate being able to talk about it because the beauty, the opportunity we have on podcasts is to give enough context to actually be helpful. Um, sometimes that drives me crazy about. About social. Social media. Right? Because. Yeah, yeah, because I'm like, I really want you to understand this so you can help yourself. Okay. I want to share a little bit of a story that's a lot like yours, which is like, once upon a time, I used to think, oh, the provider will take care of this. They've tested it, no problem. And then I realized, oh, the provider hasn't tested for this. So I would send clients to get testing for thyroid. And so when I kind of found subclinical thyroid stuff and actual tools to support it. Spoiler alert is like, these systems in your body just need help, right? Like, they just. We can totally talk about that. But, like, in general, they need. There's a lot of nutrient co factors, right? And, man, that is just a big ol. Like, it's a wonderful topic. Topic. Nutrients do lots of things, and a lot of us don't have nutrients for whatever reason, right? So poor digestion, stress, man, we've talked about those already, right? So there's a lot of this. This happening, and I'm super passionate about this because I used to resonate with being kind of adhd, and I started supporting my thyroid, and I was like, who is this focused, clear woman that does not have ADHD symptoms? It's actually pretty crazy. So I want to talk about symptoms of. Of sluggish thyroid because I want to help people understand, like, is this matter.

Or not matter to them?

Because I think that's all we really care about is if we see ourselves in this story.

Yes. How does this apply to me?

Right, Exactly. So I want to talk about the three big ones, and then I want to talk about some less common.

So I had to pull up my.

List so I didn't forget any or get distracted. So some of the big ones that are really significant is that cold hands and feet, if you feel kind of chilled to the core, you're just always cold. It's probably more severe than cold hands, pain and feet. Hair loss, especially hair loss and outer eyebrow thinning and then just like extreme fatigue, I would say, overall. But there's several others that I think are big old.

Well, not.

Not me as a person like, that. Are Absolutely. Big old sluggish thyroid symptoms. So brain. I use different words to describe the same symptom because we don't all rec.

We don't all resonate with the same symptoms.

So, like, for people like you and.

Me, we may not resonate with the.

Word brain fog, but we might resonate with going into one room and forgetting.

Why we walked in there. Right.

Or trouble focusing, or I call it squirrel brain. All of those I would call. I would put under that category. Here's a good one.

The need for coffee to have a.

Bowel movement because sluggish thyroid can create sluggish motility.

Spoiler alert.

That's also why I got into this.

Not only because I had the second.

Part of my health story years later.

Was after I resolved my skin stuff. I was working for a fasting program when that was all the rage, like.

In 2018, and totally screwed my stress hormones and my thyroid and adrenals and.

So you recommend fasting? The intermittent fasting?

Yeah. I mean, so we all should fast overnight.

Right.

But what. What the bottom line is, is things. A very common human tendency is to do too much of something or to overdo it. And so sometimes we start out with. With good intentions, like where we're nourishing enough, but eventually we can end up not nourishing enough. And so it can look like, oh.

I had coffee and Nothing else until 2pm Right.

Which is just undernourishment.

Remember, undernourishment, you could also eat three.

Meals a day and not digest it and absorb it, or you have lots of microbes eating them up that could also be undernourishment. And all of those things are going to create issues, and you're going to potentially have unstable blood sugar. So, you know, it's not really like, do I or do I not recommend fasting? It's just like, yeah, how are you doing it? And are you going to trash your.

Stress hormones along the way?

Because there's a lot of. There's a lot of coming out of.

Fasting or ketosis and things, and carb.

Cycling that's supposed to be done that.

Sometimes gets missed along the way.

And then how long is someone doing that? So I trashed my own hormones doing that and starting out thinking, oh, this is nice. And then. Then ultimately it just. It was actually. It was. It was a health facade for undernourishment and not giving my body when I needed. So. And I'm not ashamed of that. You know, the more we uncover, the more we're like, we uncover that stuff is. Is. Is the first step to be able to fix it. So. So need for coffee for bowel movements.

Or needing carbohydrates for bowel movements. Tendency for dry skin, scalp, or cracked feet.

Cracked feet's a big one. One we already talked about feeling cold.

Hands, feet, whole body.

We already talked about sluggish motility. Oh. The reason I bring that up is.

Because it's a big piece of relapse prevention to me.

Because if your motility is sluggish, it's.

Like a bird bath that's not running.

And so it's kind of like stagnant water, and so you can have microbe overgrowth.

So for me, I was seeing clients where they'd resolved a bunch of symptoms.

And they'd come back and they're like, I don't know what, I'm still having problems. And I was like, oh, they were all sluggish thyroid cases, but they weren't necessarily showing up on labs. Here's the really good news. We're going to get through this list. And if you're resonating with it, then.

It'S okay to support your thyroid with nutrients.

Right. And so the point is, is like.

To wait until your labs are off.

Is like, the more severe scenario. So I just always want to empower people. We can always support our systems. Before you show up on, like, usually things are really sucky when it's showing up on blood work. That's just a really quick.

That is a sound bite.

Is like, usually your blood work should be fine if it's not, like, things are really severe. If your liver enzymes are off, you know, you might have an infection and you should just. Actually, the main thing is, like, if your labs ever look crazy, like, oh, my gosh, this is really crazy, and I don't get it. Please just go retest that. That. That marker, because that creates a big stress response in the body. That's really not helpful. Guess what happens when we're really stressed out about something or, like, freaking out about it? We actually can't think logically. I see it all the time. Like, we literally block logic. Anyway, sorry. Back to the list of hypothyroid symptoms. Low pulse, low basal body temperature. Just fatigue in general. Maybe trouble sleeping, maybe trouble gaining or losing weight. We already talked about dry skin, dry hair, dry skin or dry, dry stuff. And anxiety impression are increased 25 to 30%. If the thyroid is not happy, sometimes joint pain or muscle aches. Usually people will be like, my legs feel heavy. And then I find, like, More fungal overgrowth and relapse symptoms are present with sluggish thyroid. So anytime people are like, I have three or more of those, some of those really overlap with other things. That's the thing about the body is like, symptoms can overlap. That's fine. So sluggish motility or not having bowel.

Movements every day, anxiety and depression is not probably a dead ringer for thyroid.

But when you put that together with.

Some of the other more dead ringers.

So something I noticed as I became.

More and more in tune with my.

Body, which by the way, if we're.

Just running, running, running, we're generally not.

Very in tune with it. But something I noticed eventually as I got farther along on my journey is after I'd have a more full week or more stressful week. As I started, as I started acknowledging that stress, I noticed I would be like, I would lose more hair or I would have like cold hands and feet. And so. And it wasn't terrible. Like I could have ignored it and not even thought about it because it wasn't really affecting me. I just noticed it. And when you notice something, you're like, when we take some curiosity towards something, we can do something with it. So I, if you don't mind, I'll talk about, about how to support thyroid a little bit. Like with those. Yeah, so great. So thyroid's a big topic.

I know you had some questions and.

People asking about Hashimoto. So I want to talk about that for people also because it's usually. I almost hesitate to talk about thyroid.

Sometimes with people because they don't think.

It'S relates to them. And I think like, oh, actually we all have that organ. We actually have, all have these organs. So it actually applies to all of us. But until it's been flagged for someone, they don't necessarily think or that's why I like tell that story about blood. Blood work in general is it's usually.

Much more severe when it's showing up.

Usually when it show up in blood work because people will say instantly, oh, I had my thyroid tract and it's fine. I'm like, no problem. Would you like to support it before it goes out of balance? Because it's much harder to come back once it goes out of balance, unfortunately, or once the labs are off for a long time. That's been my experience with that. Okay, so I think about this like.

As a hormone hierarchy in general.

So the adrenals are something that are not talked about conventionally. But if you're talking about cortis everyone, the Internet's talking about cortisol, so you probably know what that is. Cortisol is one of the most essential hormones that the adrenals make. We already talked a bit about cortisol. It's Goldilocks. Pretty much everything is Goldilocks. Not too high, not too low. There's a, there's a certain place things should be. But anyway, the point is, is that the thyroid's not going to be happy if the adrenals aren't happy. Because cortisol is essential. It is absolutely essential. Like you don't have any die, not like you should worry about that, but it's essential. So your body's going to do everything it can. It's going to rest. When your body's out of workers or resources, it's going to reprioritize resources for different things. So your body's always going to be prioritizing. If you're having, if you've like damaged a lot of adrenal tissue and cells through long term stress, your body's going to go and prioritize other stuff. So I would say part of the road to supporting the thyroid. So one part of supporting thyroid is a lot of nutrients because the thyroid is very nutrient dependent.

B vitamins, vitamin C, maybe iodine, a.

Very tricky topic out there, maybe zinc, selenium, et cetera, like lots of nutrients. I like to be really whole food as much as possible. It's not like a, there's not like one. I haven't found a single formula that's magically going to solve everyone's thyroid problems. This is why, like I, I love education around it because I think if your adrenals aren't happy, your thyroid's not going to be happy. And if we think about the way thyroid is metabolized in the body, I'm going to speak about this just briefly. The tsh, which is normally just another quick note, you know we are. Conventional testing is usually tsh, which is.

Not even a thyroid hormone, it's a pituitary hormone.

It's kind of like an alarm clock to go create thyroid hormone.

And then they will also check T4, which is the inactive form.

I'm actually not sure why they do that. Lots to maybe think about with that. But anyway, so it's an inactive form and usually when these are off, you're.

Going to be given the inactive form or T4.

But the last plate, one of the last places, there's multiple steps on the process like with most nutrients but, or most hormones for sure. But One of the final steps for.

T4 to T3 active conversion is through the liver.

And so I think that supporting drainage, detoxification and liver is just like a life skill as well. So those are some of my big picture thoughts about thyroid. But, you know, my.

One of my passions is the woman.

That was like me that I would.

Have totally fallen through the cracks and.

Just kind of thought. I had just thought I needed to.

Be spastic and not focus.

I had a really.

There was a time where my Instagram.

Feed was full of content around adhd. I don't know why, but it was around that. And I was. And people were putting all these symptoms on the thing. I was like, these are thyroid symptoms. I cannot look at this. I cannot look at this anymore because I have too strong of feelings about it. I want to talk about it. And so call it.

Yeah, adhd.

But, yeah, it's just. Just a little passion of mine that it's.

It's like, what if it's not?

I mean, of course there can be. Because there is some brain. I'm not an ADHD expert. I've spoken about it.

But like, there can.

I mean, there's some real places like.

Where the brain is imbalanced and there's.

I just think there's always options for everything. But. So I don't want to diminish. I mean, people can be very attached to an identity or a diagnosis, so I'm going to diminish that for them. But I'm a questioner. You know, we all have how we are. I'm a. I'm a questioner, so I'm always like, really?

Really?

Is that. What do we have to satisfy? Are.

Are we satisfied with this answer?

So I tend to be like, wanting to look deeper. So that was kind of a little bit of a highlight around subclinical and generally, generally about thyroid. But I think you had. You had some questions about Hashimoto's and I wanted. I would love to talk about those because it's a little different angle as well.

Okay.

Someone was asking about Hashimoto's or. I don't know what they had asked.

Yeah. How to manage and if elimination of enjoyable foods is the only way to treat. And I would love to take. Talk more about that too.

Yeah.

Just the food sensitivities today. That's a big topic.

Oh, yeah. And I love talking about it because, you know, I like to. I like to disrupt. I like to disrupt the narrative, but it's just because I am unsatisfied sometimes with things And I, I prefer if.

We could enjoy life. Like I'm a big fan of enjoying.

Life and enjoying birthday cake. Yes, yes. Big old, big ol fan. And you know, where do you think that comes from? I just like, couldn't. It's just like if we're taking the.

Joy out of life, then that is stress.

So it's kind of contraindicated in my opinion. All right, so I want to talk about Hashimoto's. It's like a, it's like a, it's like a layer you put on top. So we were just talking about like the thyroid organ and the endocrine system and that hormone. And let's not for, you know, there's a lot that could be talked about with that. But when we talk about Hashimoto's, we're talking about an autoimmune thyroiditis. A hypothyroid like Hashimoto's is, is hypothyroid. So sluggish thyroid, whereas Graves was hyper. So Hashimoto's. What I want to convey is that there's a lot of immune implications, not surprisingly, because it's autoimmune, meaning there's a.

Lot of gut implications.

So when you correct gut dysbiosis, usually those antibiotics. So how do they know they have Hashimoto's? And this is a little tricky because.

Usually conventionally they're only testing TSH, remember.

The alarm clock, the pituitary hormone, maybe the T4.

They're not doing a full panel. And so usually for Hashimoto's diagnosis, it's.

Going to be through thyroid antibodies being tested. And for some reason there's a lot of pushback on this. You can order your own.

If you ever had that desire.

You can go to requestatest.com not very expensive. So just, I was, I'm a huge person around empowerment. So. So anyway, back to those antibodies being elevated.

So they can be elevated.

Like there's, they're, they're based. It's like the immune system freaking out and in a, like a little subsection essentially. And so it's kind of like attacking the body a bit. But back to. Since it's autoimmune, it's related to gut. So if you address gut dysbiosis from a more functional perspective, like you're not going to be able to go to infectious disease and take care of this. But there are some specific markers that create imbalance in the system that are very much implicated in the research with Hashimoto's. And so I, I want you to know that. Because I want you to know that you've got options.

Options.

And so that really can help with that. The probably the tricky thing about Hashimoto's is that's one of those places where it's nice to have a baseline, see where you're at after you correct gut imbalances, which can resolve food sensitivities.

Sometimes with autoimmune, those people do respond better to food adjustments because there is.

Such a long term shift in what's going on in the immune system and cellular function. So I find that if anyone needs to change diet, it's usually them. Now let's back up. I operate out of philosophy, much like you, that we should have a pretty whole food diet and that we do our best with things, you know, and like it's an 80, 20 or 90.

10 or however you need to work with. Right.

Like.

Right.

You and I have probably have similar backgrounds in that. Like we, we went through an overhaul at some point.

Right. And that's just sort of how we live now. Right.

So I'm operating out of. And I think probably all the listeners are too. Right. For the most part it's like I'm operating out of. Of whole food is best, you know already.

Right.

And so because it doesn't hurt for us to eat real, obviously when we're eating real whole food, that's the best.

Kind of messages for our body as.

Long as we're digesting those foods. Sometimes some of these other franken foods we have in our environment that are very common are sort of like should we be diet? You know, those are maybe harder for our body to process digest because they're just not even real. I feel really comfortable saying that about food dyes and things like that. Right. It's just like this wasn't meant to.

Be in our system.

Right, right.

So there's, there's that too.

Just acknowledging that side note, there's always.

Always many layers here. But yeah, that's what I would say about Hashimoto's is that you have options if you address some things with the gut and if I go over those bacteria, then I gotta give like 10 other. I feel like, gotta give all these caveats. I won't go too deep into that. But then the other thing around foods that I had started saying, but I trailed off, is the thing with Hashimoto's is you can definitely test those antibodies and this is where you might need to actually test your own. So the big question is, do people respond to gluten and it is quite variable by the person, I think. Like, I think sometimes gluten tolerance is multi layered. It can take some time. I mean, I tolerated it, but didn't.

Really tolerate it really well for maybe years.

Like I still had work to do around that.

Meaning there was some little minor symptoms.

But the crappy thing about Hashimoto's is.

Like it's a little bit silent for.

People and so it's an internal attacking. And so I think the, the after you do a lot of foundational work.

Support all those internal systems, then you.

Could go look at where your antibodies.

Lie and then see how you respond to gluten. That's my opinion.

Like, I don't see another easy way to do it.

And that's, I'm really speaking specifically to Hashimoto's right there or potentially some other.

Autoimmune cases that may react negatively to that. But just know that my, my preference is that people tolerate as much as possible. I want them to enjoy life. So hopefully that's an acceptable answer. But feel free to let me know if not.

Yeah, no, it is. I think another one obviously is dairy. And we got some questions surrounding dairy. I have a feeling just based on your other answers that it's not going to be necess. Like there's not always the same protocol for the same people, obviously.

I mean, if there was one, everyone would do that and everything would be fine. Right? Kind of wish there was, but there. Yeah, there are. I mean, and it's okay. I, I think it's complex, but we can oversimplify it as well. Okay, so I'll talk about dairy. And so I have some there, I have a couple theories and then I have things like I do for clients. Yeah, it, it's so part of the conversation on food sensitivity is like, what are we talking about?

Which food is it?

Because there's lots of, of ways we could slice and dice it. Like is it a whole category of foods and why are you reacting to that particular thing? Anyway, I'll talk about gluten and dairy. So I'd like to talk about it like this first. Things that we consume every day, like the normal diet, even like a normal whole foods diet might be quite rich.

In dairy and gluten. Right.

Like in theory there's a lot of.

Foods that would have dairy and gluten.

If you're not avoiding those, like it's pretty normal to eat those every day, right? Yes, so, so if you have gut permeability, which I personally think is a secondary thing to gut, imbalances and stress that cause gut permeability. I personally think. I don't find it like a primary thing. I'd like to work on those other root causes in order to correct gut permeability. And sometimes people are trying to do.

Things upside down and if it works, great.

But, like, sometimes people are, like, going and just trying to take a bunch of glutamine and like, I just gotta fix my gut. I think fixing my gut is a.

Whole loaded topic that the Internet is.

A bit confusing about, unfortunately. So we can try to unpack that too. So I just acknowledge that. That if it was really. Yeah, it's unfortunately just. It's not like, oh, we're going to look up the perfect answer, and it's.

The same for everyone.

And I don't really personally think that over restriction is the way we heal our gut. I think about when we restrict foods or when we change our diet, it might be like having a sprained ankle.

And using crutches or sitting down on the couch. It may relieve some pressure on that.

That's how I like to prefer to think about it.

It doesn't mean that it's the only.

Thing that was healing that sprained ankle or the broken an ankle, you know, depending on how it is. I think that's the easiest analogy for like, restricting the diet. Okay. So if you have gut permeability, which is like having fishnet tights instead of nylons, what's happening, and this is kind of the crux of food sensitivities in general is that food comes in, it's.

Probably not being digested fully.

And then you have large food particles crossing fishnet tights. And then that's communicating the immune system's like, what is this slice of apple?

I was looking for this, this and this nutrient.

And so it'll start to shoot off, you know, Nerf bullets at it and being like IgG and T cells and IgM, and it's going to throw all of these inflammatory mediators at it because it's not how it's supposed to come across the system. Right.

Because the system is a little bit broken.

A little. I don't know if broken is the right word. It's. It's. It's not working at its weight. Should. Okay.

Because what is supposed to happen is.

You'Re supposed to digest things all the way down to the nutrient level. And then it's supposed to cross nylons.

Right.

Semi perm. A semi permeal membrane. Not a membrane with big old holes in it. There's a Lot of things in the environment that can create that as well. And I think it's not, I don't, I just want to acknowledge, you know, that normal human thing, like I fixed it once, it'll never be a problem again. It's like, that's actually not true. So if you created this situation, one, so that's why I believe in two teaching people skills so that they can.

Heal that on their own.

Because otherwise it can feel a little bit like frustrating anyway. But so what should happen when you're not breaking that down? It's the things that you consume most often are going to become sensitivities because they're going to be undigested. Crossing that, that bigger line, like they're going to be coming across too fast, too big and the immune system is going to be like, hey, what in the heck are you doing here? So I just think about like that's the whole concept. If you've ever heard anyone say around food sensitivity is like, I just tested.

Positive to all the things I eat the most.

That's a dead ringer.

That's why it's gluten and dairy.

That makes sense.

That's why it's always gluten and dairy.

That's a dead ringer for gut permeability and leaky gut right there. So when people say that they're like.

Oh, these are things I always eat, well, that's part of the problem.

It may not be the only problem. It absolutely is not the only problem problem, but it's just a big part.

Of it that needs to be addressed fully.

Okay, so that's part of it. I would say it's a huge part of it.

And that's one of the reasons I.

Think that people respond so much to gluten and dairy. They are complex proteins. I mean people respond negatively, react to eggs and things as well. I find most people can tolerate eggs after a while, but a lot of it is like improving digestion, which has to do with correcting imbalances in the gut. There are specific, just like with Hashimoto's.

There are specific imbalances that are related.

Hashimoto's, there are some specific imbalances kind of related to dairy tolerance. And I will mention as well, when I was reintroducing dairy I and working through my tolerance and my story was a little slower back then because I couldn't find anyone to help me very well. Unfortunately back then I did a lot better with like grass fed dairy before I ever did conventional dairy. And so when you're reintroducing things path of least resistance. So the emotional piece is like I want to just like go to Dunkin Donut. Probably not, but. But like the emotional piece is like I want the big thing and sometimes you just want to go path of least resistance. And I would say like grass fed butter, certain grass fed cheese, that's all. Like you would probably tolerate that long before conventional dairy or like glasses of milk. So. And that's all fine. And so part of it's like am I reacting to dairy or am I reacting to histamines as a total. Am I reacting to grains as a total category? And so I. There was a time, you know, in.

Both of our histories where I autoimmune.

Paleo was very popular. I think you may have even had a question about that and maybe gaps as well.

Oh yeah.

And so I think one of the reasons autoimmune paleo was so successful was it cut out like all of the foods that mold would want to consume. And mold is something that is very. And I, I just don't subscribe to fear around it.

I think it's just another skill to understand. Kind of like changing the oil in the car.

It's like, you know, it's just one something you gotta, that we get to learn about that we didn't really wanna know anything about. I didn't really wanna care about that. But you know, it is every, it is everywhere. And if allergy history, skin history, it's there a lot and we don't have to overstress about it. It's just a matter of once it.

Comes into the body.

Maybe you worked in a crappy office one time that had like a lot.

Of mold in the H vac.

I mean once you ingest it, your.

Body, it wants to hang out in the body and stay there so it.

Can come through the sinus passages through the skin and it wants to kind of hang out as a colony. But the point is, is that it's.

Going to make you look reactive to a lot of foods.

And so people will chase around foods reactions and it's like, well, that's not actually even the root cause of what's going on. Food to me, food reactions are secondary. They're really not primary.

And so it took me a long time to get to that place.

And I'm going to talk about it as loud and as wide as I possibly can because I think it's going to make people's lives better if they actually correct the imbalances. And when I talk about with A mold imbalance. It's just a really angry fungus that broke everything on the way in, you know, and while it's there, it is.

It's nasty.

But we don't have to. I think we have to, to like.

Bring down the inflammation around the topic first in order to correct things.

It's like, hey, let's actually quit freaking out about this and just like, move it on out if possible. So I also don't usually use those big. I try to be careful with certain big words. Not. Not that multiple big word. But it can. People have stereotypes around what they think. Right. And I would say. I would say, like. So I've used a lot of kind of crazy language already. Like thigh people have stereotypes around what they think about their thigh raid. So hopefully I educated enough about that. But anyway, that's.

Yes, you absolutely did. And we have so many more questions. I want you to point people to your podcast. I'm sure that you deep dive into all of these things that they can just hear further. I know you. You bring on some guests as well, because it's such a broad topic that I'm like, we just scratched this.

We just got started all of this, and it's okay.

I know exactly. Yes. So tell everyone where they can find your podcast or if you have any specific resources that go into food intolerances, thyroid, eczema. These are all the big topics. Energy. We didn't even get to that. But so many people asked about chronic low energy, not being able, you know, as. As moms. That's a. That's a big problem, because if you don't have energy to tackle your day, that's just going to make it near impossible to do. There's. It's. I feel like with. With motherhood and the pace of a household, it's not a sprint, but you do have to do stuff every single day, because if you don't, then it'll all just pile up and so you can't just stop. So you need a consistent, almost like a marathon type of thing. And so, yeah, all of these things.

I mean, if I had my way, I would support like, fatigue and that sluggish thyroid. But people don't really. Unfortunately, we've been kind of. Of told that, oh, this is just how it is because you have kids.

I'm a huge fan of, like, having.

Sustainable energy throughout the day. There are so many things you can do.

And actually, you had such a great list of questions.

I'll try to. I'm getting into more solo episodes. I'll Try to do a good job of making some. So I will say the podcast is called the Less Stressed Life. And on our website, a little known.

Hint, we'll have two hints and you.

Probably have this to an extent too, right? So we have our blog post that.

Sometimes you can go search. We didn't get every single transcript of all time put in there, but for years they have been.

So there's a gap. Sometimes you can search for a topic.

One thing we do have that we.

Try to update with some reasonable amount is we have special playlists for the podcast. Like if you want super nerd stuff, if you want to talk about eczema, if you want some for parents, we have some specific to that and I'm trying to get to. Now I finally created the capacity in.

My own life to do more solo.

Episodes because I do appreciate being able to talk about this and be empowering about it and, and let people know.

They have more options.

I also have a more specific hopefully around food sensitivities. I have a spe. I have a secret podcast called Unrestricted that you have to opt in for.

About skin and food sensitivities without over restriction.

So I think I go over a lot of that stuff in. In there. Which in general I should probably do one off the tea as well because I could talk about that. I could talk about that at. It's again one of my favorite topics, but it ends up being what I help people with. Second, because they tend to. To come with these other things that are more pressing.

Right.

We're just. Another common denominator with humans is that we either do things when we're inspired or desperate, but it's usually desperate. And so things that show up on the skin usually make us more desperate. We can be. We can be desperate about fatigue, but I find it's not quite as. As much. I mean, like you and I, it's like, oh, I'm functional, right? But then you realize like I don't have the energy to clean up the house actually at all. So. So anyway, I'm very passionate about that. Always happy to answer questions about that.

Awesome. Well, we will leave those resources linked below so that you can check them out. Dig and dive deeper into all of these topics if you feel like we just scratched the surface. That's because there's just no other way to do it. And that's why you have a whole podcast where you talk at length and for many, many episodes, many, many hours about all of these things. Because that is the how deep the topics can end up being so thank you so much Krista for sharing your knowledge here on the show and I do encourage anybody who feels like they have more questions to follow up on your podcast.

Yeah, thank you so much for having me, Lisa.

[Lisa]

Thanks as always for listening to the Simple Farmhouse Life podcast. My husband Luke and I and our eight kids work together side by side on our little homestead and use our blog, blog, podcast and YouTube channel to reach other homemakers, home cooks and homesteaders with practical recipes and daily family life. For everyday sourdough recipes, make sure to check out our blog farmhouse on Boone.com and to dig deeper, we do also offer a course called Simple Sourdough over at Bitvit Ly FarmhouseSourdo course. That's all one word Bit Ly Farmhouse Sourdough Course. If you're looking for to learn how we earn an income online, check out my YouTube course at bit ly farmhouseyoutubecourse. All one word.