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Episode 154: Mitochondria and Your Health

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mitochondria and your health

Mitochondria and Your Health

Have you ever heard of mitochondria? What about mitochondrial health? Think real hard, maybe back to middle school science (coulda been highschool the first time I heard about them).

If you were able to vaguely scratch from your memory that they are the powerhouse of your cells - you are correct. Our cells are made up of “parts” called organelles. Think of them as tiny organs inside each cell that have specialized functions (kind of like a smaller version of you).

There are approximately 10 million billion (yeah that is a number) in the human body and they cycle through life and death fairly rapidly. Mitochondria are like tiny factories that take what we eat and the oxygen we breathe and turn it into energy that powers our organs.

Today we are talking about these little powerhouses of the cells, these mitochondria, and what impact they have on your health. With this little glimpse into what mitochondria do - you can bet they are important for your health. In fact, mitochondrial health is one of the first things that must be addressed BEFORE jumping into any healing protocol. I like to address it right alongside drainage. Let’s dig in.

Have you ever been talked to about your Mitochondrial Health?

Has anyone in your entire medical history talked to you about those little mitochondria? We know that mitochondria have a huge role in things that have an effect on your daily life - like aging, disease, immunity, cancer, and fatigue. They are part of your stress signaling pathway, mitochondria are part of your energy production and metabolism too.

It has been determined that mitochondria play a huge role in tumor suppression and oncogenes with studies indicating that altered cellular metabolism via mitochondria is both contributory and causative in cancer.

Mitochondria also play a role in viral immunity - the condition, formation, and function of these billions of cells are both critical to maintaining your health.

And lastly, in 2011, studies confirmed that a defect in mitochondrial function in one single tissue in the body has consequences for the whole body. This study was done in mice and confirmed in humans. So rather than thinking of them as powerhouses for the cell - think of them as powerhouses for your entire body, that not only produce energy but also help to detoxify, fight infections, regulate immunity, repair DNA, store calcium, and generate heat! Usually, when I spill all of this info - people want to know - why haven’t I heard about this before?!

So what does all this mean for you? Mitochondria power nearly everything we do, I have only mentioned a few things here so far - this would be far to long to list them all. And mitochondrial health is critical - absolutely critical for your expression of wellness. And it is one of the first things (alongside your drainage pathways - to work on to balance your health).

Mini-Case Study

Recently I had a client, early 40s, previously super active, had some immune system insults in the form of a virus (ya know THE virus), and even though they had officially been recovered for months - they just didn’t have the oomph to start working out again, in fact, they didn’t have the endurance for much of anything.

One of the first things we looked at was their energy and drainage - are all the drainage pathways functioning as they should AND let's look at these spectacular little powerhouses!

We found through routine bloodwork (a CBC and CMP) that her mitochondria were not healthy - specifically because the virus had likely wiped them out. This is a typical post-viral syndrome that is occurring with THIS virus.

Once we started nursing those cells back to health and ensure that the drainage pathways were functioning again we were able to get her from zapped to moving again in about 6 weeks!

Why healthy mitochondria?

Having healthy mitochondrial function helps your body to:

  • Produce and metabolize oxygen and energy
  • Prevent disease
  • Regulate immunity
  • Detoxify properly (including EBV, heavy metals, lyme, mold, HPV, parasites just to name a few)

These things damage our mitochondria:

  • Oxidative stress
  • Mental/Emotional Stress
  • EMF Stress
  • Chemical/toxin stress
  • Prescription and over-the-counter medications and illicit drugs such as acetaminophen, antibiotics, aspirin, NSAIDs, Statins, Cocaine, Methamphetamine (including ADHD meds), and many other commonly used medications.

This shows up in our human suits as fatigue, sleeplessness, catching many viruses, infertility, hormones out of whack, inability to lose weight, premature hair graying, overactive appetite, lack of motivation, exercise intolerance just to name a few.

7 Steps to Healing Your Mitochondria

  1. Sunshine. You are solar powered by the sun. Just like the plants. You need sunshine every day and when you can’t get sunshine every day - you must supplement with sunshine in a bottle (Vitamin D3 - make sure it has k2).
  2. Magnesium. Your mitochondria need magnesium. Did you try magnesium and it didn’t help with your other symptoms? Doesn’t matter because you need it for your mitochondria.
  3. Sleep is critical. You can find my 2 sleep episodes: sleep hygiene here and when you need extra sleep help here. Restorative sleep allows the brain to clear the waste and maintain healthy mitochondria.
  4. Avoid toxins. Easier said than done - but you must do what you can, there are simple changes that go a LONG way such as swapping out those toxic household cleaners, detergents, and cosmetics and avoiding plastics as much as possible.
  5. Grounding or Earthing. This can be combined with getting your sunshine! Grounding or earthing is the practice of applying bare skin to the Earth. This allows the body to draw in electrons to neutralize free radicals and enhance positive physiological responses. Sounds crazy but there is reliable scientific data behind this practice. Aside from all of the benefits for your body and there are a ton - grounding impacts the health of your mitochondria by allowing them to do less work to get rid of accumulated waste.
  6. Work on your polarity. When the polarity is off in your body - just like when you put the battery in the remote upside-down - things just don’t work right. I will be sharing in the Wellness Circle this week about some simple energy tricks to fix your body’s polarity in a flash!
  7. Get Help. Sometimes you need more than just the above to recover from a mitochondrial deficit. Don’t suffer, ask for help with your mitochondria and energy levels.

More questions?

If you have more questions about mitochondrial health and how this might be affecting your ability to heal from chronic illness and heal from the root causes of your troubles, I would love to have join us in the Wellness Circle, my exclusive and free community to help women pursuing holistic wellness, body, mind, and spirit and discussions around the Root Cause Revolution Podcast and even some free office hours on Fridays to get your private questions answered - friends chronic disease is a preventable and autoimmune disease is capable of being healed or put in remission (and don’t let anyone tell you otherwise you deserve to feel good!) You can get the direct link on the show notes page or at audreychristie.com/facebook

To wrap this up - your mitochondrial health is one of the keys to your health and vitality (and maintaining your natural hair color). I encourage you to tune in and notice if your mitochondria need support - might this be your missing link?

Remember that I am always rooting for you, friend and I am so grateful for you listening! See you next time!

Be well,

Plant Based Foods that Fight Inflammation

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foods that fight inflammation

Plant-Based Foods that Fight Inflammation

RESOURCES AND LINKS MENTIONED Episode 145: 

Join the private group Wellness Circle to learn more about Inflammation: https://www.facebook.com/groups/Audreychristie/

Download Autoimmune Revolution Kickstart https://audreychristie.com/autoimmune 

Autoimmune Revolution Waitlist

Wellness Circle

Complimentary Case Review

Study Links:
https://www.ncbi.nlm.nih.gov/pubmed/30813369
https://www.ncbi.nlm.nih.gov/pubmed/31058853
https://www.ncbi.nlm.nih.gov/pubmed/21358121
https://www.ncbi.nlm.nih.gov/pubmed/25672622
https://www.ncbi.nlm.nih.gov/pubmed/27833054
https://www.ncbi.nlm.nih.gov/pubmed/31867989
https://www.ncbi.nlm.nih.gov/pubmed/30813369
https://www.ncbi.nlm.nih.gov/pubmed/31329250
https://www.ncbi.nlm.nih.gov/pubmed/28194262
https://www.ncbi.nlm.nih.gov/pubmed/30186809
https://www.ncbi.nlm.nih.gov/pubmed/26215012
http://www.jdrr.org/article.asp?issn=2348-2915;year=2015;volume=2;issue=2;spage=70;epage=72;aulast=Rajpurohit

________________________________

Say HI and join the conversation on social:

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Facebook: https://facebook.com/audreychristiemsn

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Foods that Fight Inflammation

Rough Transcript (listening is best)

Hey friends, inflammation is a beast, right? That’s why I am gonna give you 4 plant-based foods that fight inflammation in today’s episode, but that's not all we are talking about. I also want to talk to you about inflammation because a lot has changed since the last time we talked about this topic (over 100 episodes ago - including some of the ways we look at how, why, and when we should be fighting inflammation and the depth of information that I want to share with you about it here. Even in terms of acute injuries, conventional medicine has also changed its stance on what to do about inflammation.

So in today’s episode, we are talking about a whole host of information that will help you learn how, when, why to fight inflammation and when you might oughta leave it be. We are talking:

  • When inflammation is good
  • When inflammation is bad and contributes to long term health problems
  • What some of the root causes of inflammation are and what you can do about it
  • The inflammation benefits of my favorite 8 plant foods that fight inflammation

Intro

Welcome if this is your first time listening  - I’m Audrey Christie - I’m a functional and integrative nurse nutritionist and energy medicine practitioner. I help women start their very own Autoimmune Revolution so you can stop chasing symptoms and learn how to heal your body from autoimmune disease.


Before we dive in, Another quick invite I have for you is to jump on the Autoimmune Revolution waitlist if you are interested in DIY’ing your own revolution with my help and the support of a small community! We will be opening registration again very soon - get on the list at audreychristie.com/autoimmunerevolution

The Truth About Fighting Inflammation

I’m just gonna come out and say it - if you keep masking inflammation you get more inflammation and eventually you get really sick. That about sums it up. Doesn’t matter if you are doing it with conventional methods or natural methods, medicine from the doctor, or supplements, eventually, that inflammation bucket fills up and overflows AND depending on your genetic makeup and what genes have been turned on or off depends on what that overflow does in your body.

For some people it is an autoimmune condition, for some people, it is allergies, for others heart disease, depression, memory loss, anxiety, fatigue, cancer, weight gain, and for some it is a stair-step through all of these things.

Is Inflammation a problem for you...

One way to tell if you have been squelching inflammation and the cause of that inflammation is still happening is when you get relief from a remedy and then it comes back with a vengeance. For example, I see frequently with my clients - when we start on a protocol and we start looking at pushing pause or stopping altogether the supplements they have been taking for some time. Often they really want to keep taking certain ones like turmeric, omega 3, and I started taking high doses of omega 3 and was doing so good and then the benefits started drifting down or they went away completely. But often these clients remember how they felt for sometimes even a brief window and attribute that to the supplement or change and don’t want to let go of that supplement or stop avoiding that food. If that is you, then listen up - that is a sign that you are squelching inflammation that is trying to give you clues to what your root cause is, or at least wave a flag saying help! Warning!

Your Permission Slip

So the first thing I want to do is give you full permission to investigate, to take steps to heal, you only get one shot at this life so why spend your time and energy fighting to feel good enough when you could be waking up every day feeling good?

The Two-Faced Nature of Inflammation

Inflammation is a process in your body where your immune system is alerted to something needing repair. Your immune system releases chemical messengers and it leads to redness, swelling, and/or pain. Sometimes this is perceivable from the outside of the body and sometimes it is just perceivable internally.

Inflammation is important, protective even, to heal damaged tissues and even prevent infection. The problem comes in when there is a constant alert like toxins, chronic infections, stress, any number of things that can trigger ongoing inflammation, that’s where you lead to troubles that last and last.

The goal is to keep inflammation as your body’s fire alarm, only pulling the alarm when you really need it.

What are some of the root causes of inflammation?

Toxins, parasites, food allergies and sensitivities, stress, Lyme, molds, pesticides, air pollution, chronic co-infections, heavy metals, candida, SIBO, hormone imbalance, poor drainage pathways - the list is long and exhaustive and can be difficult to get to on your own. Inflammation, like everything, is often a tree with many roots, but the good news about doing the work to find the roots is that you can heal.

I can get you started on your journey with my newly updated Autoimmune Revolution Kickstart - you can download it on the show notes page or at audreychrisite.com/autoimmune

Plant-Based Foods that Fight Inflammation

Sprouts particularly Broccoli Sprouts Fight Inflammation

Have you heard of sprouting? I talk about it a lot on my Instagram - so easy - so delish and as a sidebar a great project for kids!

Sprouts are rich in a phytochemical compound called sulforaphane. Broccoli sprouts in particular have about 100 times the amount of sulforaphane in them as other sprouts.

Sulforaphane supports something in your body called the Nrf2 pathway - it is like the self-defense system for your cells. It can turn genes on and off, including those that utilize antioxidants, this is critical if you are suffering from inflammation and if you have an autoimmune disease or other chronic health issues - you for sure do.

Sulforaphane also helps your body to better use glutathione that helps to protect your body from free radical damage caused by environmental toxins - things like pesticides, air pollution, and mold. Sounds like some of the things I mentioned in the root causes, huh?

It can also help your brain and nerve-related disorders like Parkinson's, Alzheimer's, and even depression and anxiety...although it has mostly been studied in animal research, the results are promising. 

What I love about it is that it tastes great, and if you always have a batch in progress - you can sprinkle it everywhere - smoothies, salads, potatoes, sandwiches, soups - really it goes anywhere and is very easy to incorporate.

Wild Blueberries Fight Inflammation

You already know that blueberries are super good for you, they are considered a super fruit because they are high in powerful antioxidants (specifically anthocyanins).

These anthocyanins also support the Nrf2 pathway, they help with detox, inflammation, and aid in your digestive health. Anyone dealing with a complex chronic illness, autoimmune disease, or a collection of symptoms - add blueberries to your day!

Wild blueberries also help protect your liver, immune function, reduce heart disease, support healthy blood sugar regulation, protect your eyes, enhance your lung tissue, increase your physical endurance, and support bone health too.

Wheatgrass (whole) helps to Fight Inflammation

Wheatgrass is full of minerals, antioxidants, enzymes, and all kinds of beautiful healing plant compounds. It’s particularly protective for the liver and with heavy metal toxicity. And is protective for the mouth, gums, and teeth. It helps to protect it from harmful bacteria.

Lab tests every show that it can deter the growth of cancer cells, so be sure and put it in your smoothie!

It's another easy/fun one to grow right on your window ledge.

But wait, what about gluten? Wheatgrass does not contain gluten.

Pineapple to Fight Inflammation

The bromelain in pineapple helps to combat inflammation and support immune function including getting rid of parasites, reducing airway asthma, helping with joint pain and stiffness, reducing bruising, improving heart health, and reducing blood clots. Here’s a fun benefit, you may know that cancer cells are cancerous because they don’t die when they should, they reproduce and proliferate and don’t die off, bromelain in pineapple helps to encourage cancer cells to go through cell apoptosis (cell death) of cancer cells.

If you have more questions about inflammation and are looking for more actionable steps in this episode, I would love to have you join us in the Wellness Circle, my exclusive and free community to help women pursuing holistic wellness, body, mind, and spirit and discussions around the Autoimmune Revolution Podcast.

Friends chronic disease is 99% preventable and autoimmune disease is capable of being healed or put in remission with lifestyle, energetic, and nutrition practices. You can get the direct link on the show notes page or at audreychristie.com/facebook

To wrap this up...

To wrap this up -

Inflammation is a warning and repair system in our body. When you just can’t shake something - look to find the root cause, rather than continuing to squash that inflammatory response. Incorporating these foods I mentioned will help to relieve the inflammation and have a side benefit of working on some of the root cause issues that might be an issue for you.

I am always rooting for you friend and I am so grateful for you listening! See you next time!

Be well,

Top 10 Tactics to Create Health

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Top 10 Tactics to Create Health

Hey friends, oftentimes we are looking so hard at what we need to take away, tweak, add, hyper-focused on symptoms that we forget to start back at the basics. It’s really important to create health with a solid foundation before you start to tackle those bigger issues.

It’s not as sexy to build the foundation first, especially when collectively we are marketed to for quick fixes to create health and instant gratification. (Here’s a hint: there’s not a quick fix.)

In today’s episode, we are talking about 10ish tactics to create health. No matter where you are on your health and wellness journey, these tactics will serve as foundational wellness for you.

RESOURCES AND LINKS MENTIONED IN Nutrient Deficiency an Autoimmune Trigger:

Transcript: https://audreychristie.com/136

Join the private group Wellness Circle: https://www.facebook.com/groups/Audreychristie/

Join Fit & Festive Holiday Challenge https://audreychristie.com/festive

Download Autoimmune Revolution Kickstart https://audreychristie.com/autoimmune 

________________________________

Say HI and join the conversation on social:

Instagram: https://instagram.com/audrey_christie

Facebook: https://facebook.com/audreychristiemsn

________________________________

Wondering if Functional and Integrative Help is right for you and your condition? Schedule a  case review here.

Top 10 Tactics to Create Health

Rough Transcript (listening is best)

Create Health Intro

Hey friends, oftentimes we are looking so hard at what we need to take away, tweak, add, hyper focused on symptoms that we forget to start back at the basics. It’s really important to have to create health with a solid foundation before you start to tackle those bigger issues.

It’s not as sexy to build the foundation first, especially when collectively we are marketed to for quick fixes to create health and instant gratification. (Here’s a hint: there’s not a quick fix.)

In today’s episode, we are talking about 10ish tactics to create health. No matter where you are on your health and wellness journey, these tactics will serve as foundational wellness for you.

Intro

Welcome if this is your first time listening  - I’m Audrey Christie - I’m a functional and integrative nurse nutritionist and energy medicine practitioner. I help women start their very own Autoimmune Revolution so you can stop chasing symptoms and learn how to heal your body from autoimmune disease.


Okay - so here’s the thing - I don’t care how good the book is or how phenomenal the supplement is - there is no quick fix for your health. There is quick symptom masking - what I like to refer to as band-aid medicine. And now there is quick symptom masking and bandaids with natural remedies too.

If it's true healing, from the root cause of your issue, that you are looking for, if you are looking to create health, I’m sorry to say - there just isn’t a short cut.

What there definitely is though, is a foundation that you can build to help make healing faster and easier, to help to create health, no matter where you are on your journey.

Top 10 Health Creating Tactics

1. Sleep. There’s no getting around this one. If you are sleep-impaired chronically, it's not possible to create health to live vital, vibrant, energetic lives. You are looking for good sleep and waking up before your alarm about 90% of the time.

A few quick tips here, go to bed when your body is tired (even if it's 8:30 pm.) Practice sleep hygiene. Let your brain know in the hour before you are getting into bed that you want to wind down and prepare to sleep deeply.

2. Play. Yup, I’m serious. Many of us behave as though there is a large prize at the end of life rewarding us for working as many hours as possible and checking off as many things on our neverending to-do lists. Guess what? There’s not a prize other than regret and missed opportunities!

What’s more important than a to-do list? Savor life. Laugh. Play. Relax. Have fun. Don’t let your rejuvenating activities end up just being an hour or two of mindless TV each night. Figure out what is fun for you. Allow time for it. Make time for it.

3. Your Skin is one big mouth. Stop feeding it junk. Anything that you put on your skin, is your bloodstream within about 26 seconds. That’s why essential oils are so powerful.

 

Honestly, its not always 100% possible to do, but you shouldn’t put anything on your skin that you wouldn’t put in your mouth and eat. Think about that, and then think about everything you touch in a day.

Start over choosing your beauty and personal hygiene products with this truth as a guide. It can make a dramatic impact on your health.

4. Eat Real Food, not “edible food-like substances” (M. Pollan). Would you buy crappy gas for your car just because it was cheap and convenient? Probably not. So why do are we fueling our amazing human suits with junk food-like substances?

At least 90% of the time, choose to eat exclusively foods you enjoy and that your great-great-grandmother could have eaten when she was growing up. Whole, natural unrefined foods, and beverages. Vegetables, Proteins, Fruits, Legumes, Nuts/Seeds…

Avoid the huge array of chemical colors, flavors, preservatives, oils, sweeteners, texture agents, hormones, toxins, and cheap ingredients in fake food because it is not fueling your body to heal. Those things aren’t helping you to create health (think energy, mental clarity, pain-free, clear skin, smooth digestion, good sex drive, resilient good mood).

I often hear parents making these changes for themselves or 1 person in the household - this should go for everyone!

5. Get Fresh Air + Grounded every day. Yes, even if it’s cold. Or rainy. Indoor air can be quite toxic due to outgassing from textiles and chemicals and building materials, especially in the colder months (and yes even in your own home). We are also inundated with EMFs that we need to shake off.

20 min a day outside with bare feet on the earth is best, even if you break it up into 4-5 minute blocks. While you’re outdoors, leave your phone indoors. Use the opportunity to shift your visual focus to the horizon. See and appreciate nature. Take some deep breaths cleansing belly breaths. Allow the exhales to be long and slow. Stand or sit up straight, activate your nervous system mode that allows digestion, relaxation, healing, fertility, and ease.

6. Eat Organic produce as much as you can find and afford. Yes, it’s really that bad. Pesticides are endocrine-disrupting agents and they cause dramatic shifts in hormone balance, and that is on the not so bad end of things. We are also seeing an exponential increase in the rate of estrogen-mediated cancers in both men and women.

You can get a double benefit and maximize nutrition by purchasing local, fresh produce on which no pesticides have been used (not all small farmers can afford formal organic certification). At the minimum, make good use of the Dirty Dozen and Clean Fifteen shopping priorities revised each year by the Environmental Working Group (www.ewg.org).

More Tactics to Create Health

7. Foods made with Flour should be in your 10% diet, not the 90%. In the US, we are seeing a real epidemic of insulin resistance, progressing to metabolic syndromes, and diabetes. This disease isn’t “caught” it begins with the diet, every. single. Time.

Often people are told to get rid of sugar/sweeteners, and this is true but an equal culprit is refined flours. They do the SAME thing in the body. So even if you aren’t ready to see the light on going gluten-free - at least make flours (gluten-free or not) 10% or less of the food you eat.

8. Drink plenty of plain, clean water every day. Make sure you know the real quality of the water coming out of your tap (don’t rely on regional or town source data). If necessary, invest in a water filter, both for drinking water and (yes!) shower water. There are a huge number of dissolved toxins found in regular municipal drinking water that your local regulatory organization is not required to measure or inform you about.

b Don’t use fluoride-containing toothpaste, filter it out of your drinking water, and don’t accept fluoride treatments at the dentist. Sure it kills some bacteria in the mouth and increases some calcium absorption in the teeth, but at a very high cost. From low thyroid function (sluggish? overweight?) to calcification of the pineal gland (insomnia?) to reduced IQ in children. Vitamin K2 and a good multiherb/xylitol toothpaste can help you crush your dental goals.

10. Check-in with Key Wellness markers. These are likely not what your PCP regularly checks on your behalf - and even if they are - have them looked at from a functional perspective.

Understanding what you need and what you have can help you to advocate for your rights to learn about your body and how to optimize your health proactively instead of reactively.

Some labs to ask for: Check Vitamin D at least twice a year and make sure its in the 50-70 ng/ml range for a strong and cautious immune system. Check RBC Magnesium (not serum), HbA1c, Triglycerides just as a starter. Once you have the lab work drawn, reach out for a functional evaluation of the lab work. If you need the lab work and the analysis, start here.

If you have more questions about how to create health and are looking for more actionable steps in this episode, I would love to have you join us in the Wellness Circle, my exclusive and free community to help women pursuing holistic wellness, body, mind, and spirit and discussions around the Autoimmune Revolution Podcast.

Friends, chronic disease is 99% preventable and autoimmune disease is capable of being healed or put in remission with lifestyle, energetic, and nutrition practices. You can get the direct link on the show notes page or at audreychristie.com/facebook

When you join the free Wellness circle you will also get the Kickstart your Autoimmune Revolution guide. It has 5 steps to get you started on your very own Autoimmune Revolution. Are you ready to stop fighting and starting healing?

A special festive invitation...

The holidays are coming - are you ready to skip the stress, overeating, frazzled, and guilt that comes on strong and lasts till mid-January? Then check out the Fit & Festive Holiday Challenge! Pre-order now for 50% off!  Click here.

To wrap this up...

To wrap this up - your ability to create health in a true and lasting way - depends on your foundation. Take each of these 10 tactics and implement them 1 at a time. There aren’t any shortcuts to create health.

Thank you so much for tuning in, if you have a second it would mean the world to me if you could leave a rating or review! That helps me help more people get clear of autoimmune disease. I’d be oh so grateful.

I hope you have the most magical and restful day friends, and I challenge you to leave your world, however you can, a little better than how you found it when you got up this morning.

Be well,

Episode 135: Nighttime Routine

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Morning Routine

Last week we talked about the morning routine, this week as promised, let's get on to nighttime routines. Morning routines have lots of benefits, but as I mentioned, to maximize the benefits it’s best to bookend your days with routines in the morning and evening that improve your mental, emotional, and energetic wellness. 

So we will dive into those nighttime routines in today’s episode. You will learn the importance of having a nighttime routine to set your restful sleep in motion, how it helps to set you up for success, and how it helps to heal your body if you are on a wellness journey. Whether you just know you could feel better or you are an autoimmune warrior, a nighttime routine will work magic on your sleep and energy levels which means big benefits for you!

RESOURCES AND LINKS MENTIONED IN  Healthy Baking Swaps:

Transcript: https://audreychristie.com/134

Join the private group Wellness Circle: https://www.facebook.com/groups/Audreychristie/

Do I have an autoimmune disease quiz? https://audreychristie.com/do-i-have-an-autoimmune-disease-quiz/

Download Autoimmune Revolution Kickstart https://audreychristie.com/autoimmune 

________________________________

Say HI and join the conversation on social:

Instagram: https://instagram.com/audrey_christie

Facebook: https://facebook.com/audreychristiemsn

________________________________

Wondering if Functional and Integrative Help is right for you and your condition? Schedule a complimentary case review here.

Nighttime Routine

Rough Transcript (listening is best)

Nighttime Routine

Last week we talked about the morning routine, this week as promised, let's get on to nighttime routines. Morning routines have lots of benefits, but as I mentioned, to maximize the benefits it’s best to bookend your days with routines in the morning and evening that improve your mental, emotional, and energetic wellness.

So we will dive into those nighttime routines in today’s episode. You will learn the importance of having a nighttime routine to set your restful sleep in motion, how it helps to set you up for success, and how it helps to heal your body if you are on a wellness journey. Whether you just know you could feel better or you are an autoimmune warrior, a nighttime routine will work magic on your sleep and energy levels which means big benefits for you!

Intro

Welcome if this is your first time listening  - I’m Audrey Christie - I’m a functional and integrative nurse nutritionist and energy medicine practitioner. I help women start their very own Autoimmune Revolution so you can stop chasing symptoms and learn how to heal your body from autoimmune disease.


I feel like we had some grumbles last week with morning routines, many people aren’t morning peeps, and that is a-oaky. As you learned last week - a morning routine isn’t reserved for only those people that are early birds.

Personally, I am a morning person, and for sure not a night owl, but being a morning person doesn’t stop me from having a nighttime routine that works well to help me drift off to sleep and stay asleep.

In the Autoimmune Revolution membership, one of the FIRST things we work through is SLEEP. Why? Because, as Thomas Dekker famously said, it is the golden chain that connects our body to healing.

So often when we start to examine what the Autoimmune Revolution members are doing, why they might not be getting optimal sleep - heck even sometimes part of the reason they are suffering from so much anxiety. When going through and assessing where our routines are, I have found that everyone has some sort of morning and nighttime routine, they are present but are actually contributing to their inflammation, rather than assisting the body in healing.

So last week I said it was my mission to change your mind, and we are working through morning routine steps in the Wellness Circle now - that is the private Facebook group where we take these episodes and dive deeper and support each other in taking actionable steps to wellness. Join at audreychristie.com/facebook.

Coming up we will work through adding the evening routine steps in the group.

Where does a Nighttime routine fit in?

If you listened to my episode on Sleep Hygiene - that's episode 116 then you heard me talk a lot about the hours leading up to sleep, right? Specifically the 2 hours till bedtime and the 1 hour till bedtime frames of the evening.

This is the sweet spot for your evening routine! Start with the hour before bedtime and work your way to the full two hours before bedtime or you could go the other way too!

Just like with the morning routines I could totally give you a list of steps to do and say - do these 5 things each night, and many of you would do them, but you would fall off the wagon pretty quickly. Statistically, 80% of you would fall off the wagon.

This happens because we are all unique, so what works for me, isn’t likely to be exactly the same for you, even if we are the same age, have the same, schedule, heck - even if we were identical twins!

Why is a Nighttime Routine important?

If you have kids - you might know some of the reasons a nighttime routine is important right? Did you frantically try to figure that out when a baby or toddler just would not go to sleep? I know I did!

It’s not too different for adults!

Having a nighttime routine helps you to:

  • Improves your ability to fall asleep and stay asleep
  • Improves your Productivity
  • Reduce your stress levels
  • Your brain functions more efficiently during the day

Do you know how much healing happens just by reducing stress and improving sleep? Holy moly! A TON! Even if you are in the “doesn’t sleep well and doesn’t notice it” camp. I assure you - once you start actually sleeping - you will.

You can, of course, supercharge this will all kinds of magic for attracting abundance, connecting with you with a higher power, focused healing, emotional blockage release, the possibilities are endless.

It's worth repeating, this is equally important for kids and adults. Just a little snippet about kids - if you do nothing else from my suggestions, take away their handheld devices at least an hour before bedtime. You may be the fun parent if you let them stay up playing on their phone or iPad, but the harm that occurs, in the long run, will be more damaging than you can imagine.

What time to start your nighttime routine?

So here’s the deal - start your routine 9-10 hours before you need to get up in the morning.

Simple right? So if I am getting up at 6, my head needs to be on the pillow at 10, and my nighttime routine needs to start at 8 or 9 pm.

Nighttime Routine Example

Here’s my nighttime routine, I do it every night, even on the weekends. Sure there may be an occasional late-night event that changes things, but that happens less than once per month.

  1. I start my nighttime routine at 7 pm most nights. I get up at 4:30a, so I know that I need to be in bed no later than 8:30 pm.
  2. No later than 7 pm my nighttime routine starts with putting my phone away. Yep, absolutely no handheld devices after 7 pm - why? Because the full spectrum light prevents the supply of adequate melatonin. For me, I have to put my phone completely away and turn it off in order not to be tempted.
  3. Nighttime supplements, if I am sore from working out or having an issue - generally I will my nighttime supplements during this window. If I am having a cup of “sleepy tea” it happens here too.
  4. Wash face and brush teeth. Those are pretty self-explanatory - but they usually don’t happen until after 7 pm.
  5. Gratitude journal, I make a quick note of all the things I am thankful for from the day.
  6. Once I am in bed, lights out, temp down, I start triangular breathing. In for 4, hold for 4, exhale for 4, repeat. This reduces cortisol faster which helps sleep come on faster.
  7. On my last deep breath, I envision all of my energetic body coming back to me, and on the exhale, I envision all of the energies I picked up during the day being released.

Seven steps may feel like a lot, but it really happens in little bits over the last 2 hours before bed.

If I am home later, often this routine shifts forward a bit or might be condensed in some ways. Sometimes I know in advance if I will be out a little late, so I may do my gratitude journal during my afternoon meditation.

Start thinking what would a nice evening routine look like for you? Is it something you could do with your kids, family, spouse, partner?

How Can You Start Your Own Nighttime Routine?

If you want to work through actionable steps in this episode, I would love to have you join us in the Wellness Circle, my exclusive and free community to help women pursuing holistic wellness, body, mind, and spirit and discussions around the Autoimmune Revolution Podcast- friends chronic disease is 99% preventable and autoimmune disease is capable of being healed or put in remission with lifestyle, energetic, and nutrition practices. You can get the direct link on the show notes page or at audreychristie.com/facebook

When you join the free Wellness circle you will also get the Kickstart your Autoimmune Revolution guide. It has 5 steps to get you started on your very own Autoimmune Revolution. Are you ready to stop fighting and starting healing?

To wrap this up...

To wrap this up - starting and maintaining a nighttime routine improves your ability to fall asleep and stay asleep, improves your productivity, reduce your stress levels, and helps your brain to function more efficiently during the day.  All of these things are critical for maintaining and returning to health no matter where you are on your wellness journey.

Thank you so much for tuning in, if you have a second it would mean the world to me if you could leave a rating or review! That helps me help more people get clear of autoimmune disease. I’d be oh so grateful.

I hope you have the most magical and restful day friends, and I challenge you to leave your world, however you can, a little better than how you found it when you got up this morning.

Be well.

Episode 114: Words have Power – Living with Autoimmune Disease

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Words have power - Living with Autoimmune Disease.

Are you temporarily living with an autoimmune disease? OR have you become that condition? Do you identify with the autoimmune disease you are living with? What about a chronic health condition? You know - are you saying things like I have psoriasis or I am a diabetic. Not that those are inherently wrong...for many living with autoimmune disease imparts a certain energy of taking ownership.

When you claim it and become your diagnosis - which I see so often in the natural progression of long-term autoimmune sufferers, then you are calling it into existence you are manifesting that in your human suit. Today we are changing that - we are working on some simple mindset shifts if you are living with autoimmune disease.

In this episode, you will learn -

  • what it means for words to have power
  • why its so important if you are living with autoimmune disease (or trying to heal one)
  • 1 quick shift to change it now
  • 3 boundaries for your self talk and using words to create your reality

Are you ready to learn?  Tune in below and join me on Instagram or Facebook and let me know your questions.

RESOURCES AND LINKS MENTIONED IN THIS EPISODE:

Transcript: https://audreychristie.com/114

How to Stop the Energy of Gossip: https://audreychristie.com/how-to-stop-the-energy-of-gossip/

Download 5 Steps You Can Take TODAY to Start Healing Your Autoimmune Disease https://audreychristie.com/autoimmune 

Free Mini Case Review: https://audreychristie.com/work-with-audrey/ 

Join the private group Wellness Circle: https://www.facebook.com/groups/Audreychristie/

________________________________

Say HI and join the conversation on social:

Instagram: https://instagram.com/audrey_christie

Facebook: https://facebook.com/audreychristiemsn

________________________________

Wondering if Functional and Integrative Help is right for you and your condition? Schedule a complimentary case review here.

Words have power - living with autoimmune disease

Transcript (this is fairly raw transcript - there will be errors)

Words have power - living with autoimmune disease

Are you temporarily living with an autoimmune disease? OR have you become that condition? Do you identify with the autoimmune disease you are living with? What about a chronic health condition? You know - are you saying things like I have psoriasis or I am a diabetic. Not that those are inherently wrong...for many living with autoimmune disease imparts a certain energy of taking ownership.

When you claim it and become your diagnosis - which I see so often in the natural progression of long-term autoimmune sufferers, then you are calling it into existence you are manifesting that in your human suit. Today we are changing that - we are working on some simple mindset shifts if you are living with autoimmune disease.

Welcome if this is your first time listening  - I’m Audrey Christie - I’m a functional and integrative nurse nutritionist and energy medicine practitioner. I help women stop chasing symptoms and find relief and ultimately learn how to heal their bodies from autoimmune disease.

Okay - so someone walks up to you and asks in casual conversation why you did something - say walked your 5k instead of run… and your answer may be “well because I have rheumatoid and I’m in a flare right now” or someone happens to wonder out loud about you checking your blood sugar “oh I am diabetic.” When you claim your diagnosis as your own when you incorporate it into your being - your very essences -then guess what you get - you more deeply integrate your autoimmune condition into your body, your cells, your Soul.

What about the term “I am sick” or “I am chronically ill” or how about this one because it often has a positive thought process behind it - “Autoimmune Warrior” or “Psoriasis Warrior” or “Fibro Warrior” those terms are often meant to be empowering for those who are living with autoimmune conditions. But when you speak that, you are energetically pouring cement all over that to hold it in place, because words are power.

Words have power and as much as I am a believer in energy work and principles that are still not fleshed out by science -words do have an epic amount of power and science backs this up.. Spoken language shapes our beliefs, drives our behavior, and ultimately, creates our perception, which creates our world.

Science supports words having power because the power words have comes from our emotional responses when we read, speak, or hear them. And we know that emotional response causes physical changes in our hormones, immune system, and in our gut.

Not yet convinced? It's cool! Try this, think of the word “fire,” said while at a backyard party, in a staff meeting, or in a crowded school would get you three very different responses, all powerful emotionally and energetically in their own way.

Before we get to the steps to start releasing the energy of the claims against ourselves we have made - I want to do a quick shout out - I absolutely adore getting feedback from you - ratings and reviews on your favorite podcast provider, comments and messages on social, and feedback from clients in my 1:1s and group programs...it helps me to help more people

So today I want to highlight Margie -

She said - I’m not sure if it was the emotional clearing or what you did but today, I showered, blew dry my hair, put on make up ( I only usual so this for church), put on a cute outfit (with a bra!) and earrings! I went to sprouts and made my family a fabulous dinner as well as got some laundry so done! It was a fabulous day! Now I can’t get more fabulous days!

I love love love that! Thank you so much for sharing that and if you are wondering what magic Ms. Margie had - it was a distance emotional clearing session.

Shifting Your Perspective while living with autoimmune disease

Okay so we have established that words have power - I want you to make up your mind right now this very minute - make up your mind that you are capable of healing, your body is capable of healing, you are capable of becoming CLEAR, and of finding long-term relief and remission from your autoimmune disease.

If you can speak it out loud touch your throat with a couple of fingers and say with “I am free, I am clear, I am healthy, I am vibrant” maybe you are in a position to write it down so let's write it down, handwriting works way better and engraining it in your body: I am free, I am clear, I am healthy, I am vibrant” and then whisper it I am free, I am clear, I am healthy, I am vibrant”

That is one of the quickest shifts I can give you. You can stop and do that anywhere to change your mindset quickly. You can even repeat it in your head, soon it will come to you whenever your thoughts drift to your throat.

Now here are some ground rules going forward -

Rule 1: Start to notice what words you are using right now. You won’t get it right every time but awareness is at least two-thirds of the battle. Start to catch yourself when you start down that path of negativity.

Rule 2: No name-calling and No self-criticism No self-deprecation. You are doing the best you can in any moment with the consciousness that you have to work with. Just like anyone else. Be kind and empathetic to yourself, just like you would to others.

Rule 3:  Stop the energy of gossip. Resist the urge to contribute. I have a classic blog on how to stop the energy of gossip with ways you can shut it down if you are in situations where gossip prevails!

 

What we covered

So if you are identifying and aligning yourself in your words with your autoimmune disease or chronic illness or really any negativity, now you know WHY its important not to do that anymore and I’ve armed you with 2 new ways to get out of that negativity (even if it is wrapped in a pretty bow) while being gentle with yourself and those around you.

Here’s the thing, if it made it to an episode, you have to know - that this self-talk and creating your reality is a common problem. That’s why I created a free resource for you, its called 5 Steps to Staring Healing from Your Autoimmune Disease TODAY. And its specifically simple steps you can take right now - including changing your mindset from being your autoimmune disease to temporarily living with an autoimmune disease.   You can download it on the show notes page or your podcast player, or at audreychristie.com/114 and it always lives at audreychristie.com/autoimmune.

To wrap this up -

I gave you 2 foolproof, simple and sustainable ways to clear your energy and human suit from the harm of negative self-talk and why it's important to stop. As a bonus - I gave you a link to my classic blog post on How to Stop the Energy of Gossip. Where can you honor the power your words have to create your reality?

Thank you so much for tuning in, if you have a second it would mean the world to me if you could leave a rating or review! That helps me help more people get clear of autoimmune disease. I’d be oh so grateful.

Be well.

 

Episode 113: Vitamin D Benefits for Autoimmunity

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Vitamin D Benefits

You may be wondering what could be so cool about vitamin D’s benefits...well, today we are talking about the freest of the free ways to regulate and balance your mood, to boost up and mediate your immune system, to protect against cancer (including skin cancer), to regulate blood sugar, to improve focus and concentration and memory too, to build strong bones, and help regulate blood pressure…

What miracle drug am I talking about?

Ahhh, You probably know better at this point! I am not talking about a drug or a supplement or even a food! I am talking about good ol’ vitamin D and sunshine benefits!

Yes, VITAMIN D!

In this episode, you will learn about a bunch of things -

  • what is vitamin D (because I can tell you what it's not...a vitamin!)
  • signs of vitamin D deficiency
  • energetically, sunshine deficiency (so think your energetic field not just your human suit)
  • vitamin D benefits
  • how to improve vitamin d levels AND your prana energy

Are you ready to learn?  Tune in below and join me on Instagram or Facebook and let me know your questions.

RESOURCES AND LINKS MENTIONED IN THIS EPISODE:

Transcript (see below when it comes available)

Instagram or Facebook

D3 + K2 Drops by Livewise (has been out of stock)

Download 5 Steps You Can Take TODAY to Start Healing Your Autoimmune Disease

Free Mini Case Review: https://audreychristie.com/work-with-audrey/ 

Join the private group Wellness Circle: https://www.facebook.com/groups/Audreychristie/

________________________________

Say HI and join the conversation on social:

Instagram: https://instagram.com/audrey_christie

Facebook: https://facebook.com/audreychristiemsn

________________________________

Wondering if Functional and Integrative Help is right for you and your condition? Schedule a complimentary case review here.

Vitamin D Benefits for Autoimmunity

Transcript (this is fairly raw transcript - there will be errors)

Vitamin D - free and full of benefits

Today we are talking about the freest of the free way to regulate and balance your mood, to boost up and mediate your immune system, to protect against cancer (including skin cancer), to regulate blood sugar, to improve focus and concentration and memory too, to build strong bones, and help regulate blood pressure…

What miracle drug am I talking about? You probably know better at this point, but I am not talking about a drug or a supplement or even a food! I am talking about good ol’ vitamin D Benefits!

Yes, VITAMIN D!

First I want to do a quick shout out… I love getting positive feedback from my clients and from you my audience… so today I want to highlight Kimberly -

Kimberly says - I struggle daily with anxiety and depression and 2 autoimmune diseases but I have to give a huge shout out to a gifted woman, Audrey, for helping me get this under control. Every day isn’t perfect yet but I feel much better almost all of the time and I know that longer-term remission is just around the corner.

Whooooop! I love hearing stuff like that. Thank you for sharing that Kimberly!!

This is also a really good time to share with you my most popular and completely FREE downloadable guide and in it, you will find 5 steps simple to start healing your autoimmune disease TODAY. You can download it at audreychristie.com/autoimmune - you will find a link in the show notes too!

What is vitamin D?

Vitamin D is kinda funny, because even though it is called a “vitamin” and is forever enshrined with the other fat-soluble vitamins...it really isn’t a vitamin at all. It is for sure vital to your health and wellness but Vitamin D is a HORMONE (more than 1 chemical messenger gets lumped under the D) that is primarily produced in the skin through exposure to sunlight.

Vitamin D is a rebel really, it breaks the other rules for vitamins because it's produced in the human body, it's not naturally occurring in any foods except fish and egg yolks. Even if you can get it from foods, it's that same principle that you aren’t what you eat, you are what your body can digest and put to use - same is true for vitamin D.

Vitamin D is not even a singular chemical in the body - but the culmination of many - and again, it's important to remember it can’t do its job whether you get it from the sun or a supplement without your human suit doing its part too.

You see, sunlight gives us D3 via ultraviolet energy, most supplements are in the form of D2, but since their function is almost identical they are usually lumped together and called just plain ol’ Vitamin D. Once you have D in the body, it goes to the liver - (big clue on why keeping it in good working order is critical!!!), in the liver the Vitamin D picks up a couple of extra molecules (oxygen and hydrogen to be specific) and becomes something that you may be familiar with - 25-hydroxyvitamin D - this is what you will see on your lab report.

From the liver - the Vitamin D with its new buddies heads to the kidneys where it picks up another pair of hydrogen and oxygen molecules to become its active form. I like to think of it as grabbing its cape and becoming the superhero it is in our human suits. Cool right? Those of you suffering from lupus may start to understand here how Vitamin D deficiency plays a role in your autoimmune condition too.

Vitamin D Deficiencies

Back in the day, you probably only heard about Vitamin D to help keep bones healthy - it for sure does that. But now we know (and your doctor may even be up-to-date on some of this) that almost every tissue in the body has vitamin D receptors. Meaning it does so much more than the important bone strength.

Vitamin d deficiency is can be caused by a lack of sunlight, be it an issue of not getting outdoors, living in a climate where sunlight isn’t available, or simply being a sunscreen addict. Internally, it caused by liver issues or kidney issues or a combination of the two halting the benefits of the sun.

Over 75% of us here in the US are deficient in Vitamin D. Crazy right? Especially because marketing would have you think you were getting plenty of it from your fortified milk, cheeses, cereals, and juices. Guess what? Those fortified vitamin D’s aren’t usable by your human suit! Sorry!

Vitamin D deficiency shows up in many ways, it can be part of the cause of any number of mood and mental disorders, kidney disease, diabetes, many cancers - including skin cancer. How’s that for ironic? Another sign of vitamin D deficiency is lacking energy or fatigue and if you catch every cold, flu, or virus that is floating around. Difficulty sleeping can also have vitamin d deficiency at its roots too. As well as - autoimmune disease - including lupus - although there are some big caveats to lupus and vitamin d. Many of my clients report that even eczema and psoriasis goes away in the summer...one of the big reasons for that - vitamin d.

Unfortunately - this rapid discovery of every tissue in the body hosting vitamin d receptors has led many docs to dip their toe in the pool and inadvertently make half beneficial or just plain bad recommendations that can actually lead to trouble in your human suit, specifically with cardiovascular issues if you start to load up on a ton of vitamin d supplements.

Sunlight Deficiencies

There are more risks than vitamin d to missing out on the sunlight we human animals used to soak up effortlessly. Our desk jobs and indoor lifestyles have taken away the energetic benefits of sunshine too.

More than just the Vitamin D deficiencies the energy of the sun (sometimes called prana or chi) in Traditional Chinese Medicine, Ayurvedic principles, and energy medicine plays a huge role in stress management and energy metabolism. It is the fire of getting stuff done, the powerhouse. It brings the energy of quiet confidence, motivation, and purpose. It also causes a lack of connection to the cycles of nature - all are important but most notably your circadian rhythm or sleep/wake cycle. Do you see purpose, confidence, motivation missing in you? What about in the world around you?

Try taking a minute out in the sun, to gaze at your palms, and notice that you are light, energy, and power - just like the sun.

Vitamin D Benefits

As I mentioned at the top of the episode - those benefits are too great and the solution too simple to skip taking advantage of just 15 - 30 minutes worth of golden goodness.

Having adequate levels of vitamin D is really important - most conventional labs will report a vitamin d level around 32 or 32,000 is a-okay. From a functional perspective, especially if you are having issues I really like to see them around 60,000-100,000.

When you reach appropriate vitamin d levels and your body has the ability to utilize it, you will find that you reap major benefits:

  • Mood benefits from the serotonin increase
  • Much lower risk of cancer
  • Way better sleep
  • Improved bone health and recover
  • Lower blood pressure
  • Better regulated blood sugar
  • Improved clarity, focus, and memory
  • Faster skin healing
  • Major immune system help including autoimmunity
  • Reduction in pain

Just to name a few. Energetically you can feel confident, motivated, empowered even. It's a beautiful thing that sunshine!

How to Improve Vitamin D Levels and Your Prana Energy

As I mentioned - its the freeset of the free - yeah? All you need to do is get as much of your human suit as legally possible out in the sun for 15-30 minutes. If you have more melatonin in your skin (darker complected) it will take more than 30 minutes. If you are very light complected, you may need to work your way up to 30 minutes.

The keys here are to make sure it not through glass (like a window) and it is not through sunscreen (that blocks the beneficial rays).

If you can’t get in the sun for some reason - perhaps you are suffering from lupus or other kidney disease or you live north of Philadelphia (if you drew a line starting at Philly, east to west around the globe) or if you live in a particularly sun-free area of the world - then Vitamin D supplementation is critical.

Earlier I mentioned most docs missing the boat on this Vitamin D thing - they know enough to recommend a supplement but here’s the deal - if you are taking Vitamin D supplementally, it is CRITICAL that you take a vitamin D + k2 supplement. K2 is a little helper that tells Vitamin D where to send the calcium floating around in your bloodstream. Without it - it can end up in your blood vessels as build-up, significantly increasing your risk of heart disease and cardiac events.

My favorite Vitamin D3 + K2 is by Livewise and is available on Amazon here. I like it because it bypasses the digestive tract (which most have some sort of issue with) and goes directly into the bloodstream.

Another way to get your vitamin D is through mushrooms. Mushrooms are the coolest and the more we learn about them the more exciting it is. Mushrooms that are sun-dried have as much vitamin D in them as a supplement - PLUS you are getting all of the other benefits of the adaptogenic qualities. It’s like a superhero super food unicorn. A study from University Medical Center in Frieburg, Germany found that using the mushrooms worked as well as using a supplement and it worked the same crushed in a cap or in a soup.

I am all about getting the nutrients we need from our FOOD - I have said a million times, god, nature, universe whatever label you put on it put everything we need to put a vitamin or mineral or property from a food in the food itself.

Consider all winter long - throwing lots of mushrooms into every meal.

Supplement the sunlight energetically by incorporating Sandalwood essential oil, any of the citrus oils, or Ginger. This is best diffused, but you can also apply them to your pulse points on your wrists, ankles, behind the ears and then on your solar plexus as well. 

Meditating with citrine, pyrite, and orange calcite is another way to bring that sun vibe into your energy field to reap some of the energetic benefits and boost your receptibility to the sun's physical benefits.

To wrap this up -

Gosh, how's that for free, yeah? Just get in the sunshine and you are good to reap all of the benefits - regulate and balance your mood, to boost up and mediate your immune system, to protect against cancer (including skin cancer), to regulate blood sugar, to improve focus and concentration and memory too, to build strong bones, and help regulate blood pressure…

Pretty epic and easy right? Simple and sustainable - get out there and get to it. I have mentioned a few times about lupus and sunlight - if this is you - be sure and schedule a complimentary mini case review for more information on lupus and vitamin d - science shows us that its a little of a chicken or the egg situation - but by getting clear you can successfully reap the benefits.

Thanks for listening to the Naturalistic Nurse Podcast, if you’d like to contribute to this podcasting effort of getting the work out about how to shift your practice to ditch the bandaid fix and shift to root cause resolutions that stick be sure and subscribe, rate and leave a review - I’d be oh- so grateful.

Be well!