By doing an autumn cleanse.

If you’ve been experiencing post-nasal drip, a runny nose, cough, sore throat, fall allergies (ragweed and mold), fatigue, sluggishness, low mood, digestive distress (bloating, gas, constipation, acid reflux), skin issues, or other hormonal imbalances, your body will benefit from a fall cleanse.

Why? Because the key to boosting immunity is to optimize gut health.

How your immune system protects you

Your immune system is a complex system of specialized cells (including a network of white blood cells throughout your body) and organs—and their signaling patterns—that act as your personal bodyguard.  In addition to fighting off bacteria, viruses, fungi, parasites and other foreign invaders, your immune system also affects many other systems in your body, from your hormones to your nervous system.

Your skin is the first line of defense. Pathogens also commonly enter the body through mucosal surfaces—such as the lungs, upper airways and the digestive tract—which your immune system vigilantly defends (1).

A healthy immune system recognizes and responds to danger cues, like unhealthy cells with DAMP or danger-associated molecular patterns (2).  A weakened immune system—one that fails to activate or to respond sufficiently in the presence of pathogens—leaves the body vulnerable to infection.  On the other hand, an overactive immune system that never “turns off”—even after danger has passed, or in the absence of a real threat—manifests as allergic reactions or autoimmune disease, where the immune system mistakenly identifies—then attacks—healthy cells as “foreign invaders” (3).

Chronic inflammation compromises your immune system and can lead to other health problems. Consider ordering the Inflammation Panel.  This panel includes 4 markers of inflammation—high-sensitivity CRP, homocysteine, creatine kinase, and uric acid—providing a comprehensive assessment of inflammation, cardiovascular risk, and metabolic health.

The best defense is a strong (gut) offense

Hippocrates, the father of modern medicine, famously said: “All disease begins in the gut.”  This is true: up to 80% of your immune system resides in your gastrointestinal tract (4). This is why the foods you eat can help or hinder your immune system. An imbalance in gut bacteria (e.g., more bad bacteria than good bacteria), or an inability to properly break down and digest nutrients, can wreak havoc on your immune system.

We’re often told to eat specific foods to boost immunity—for example, carrots for vitamin A or chicken soup for its mucous-clearing effects.  But it is just as—if not more—important to remove foods that cause inflammation and overtax the immune system in the first place.

The following 9 autumn detox tips can help reduce inflammation and strengthen immunity.

1. Detox your mouth!  Tongue scrape and coconut oil pulling. 

Your mouth is a gateway to your gut.  It makes sense, then, that oral health problems can be a symptom of digestive issues and poor immune response.

Upon awakening, check your tongue. Do you see a white coating on your tongue? A thick white coating can suggest a higher toxicity level in the body. Regular tongue scraping removes toxic build-up and bad bacteria that causes bad breath, plaque and poor gum health.

Using a tongue scraper or a teaspoon, scrape your tongue—from back to front—5 to 10 times, rinsing between scrapes.

In India, practitioners of Ayurveda, a 5,000 year old system of natural medicine have used oil pulling as a classic detox therapy to boost immunity. By swishing a fat-soluble oil, like sesame or coconut, toxins are “pulled” from the mouth.  Commercial alcohol-based mouthwashes don’t have the same effect because, like antibiotics, they kill all bacteria in the mouth—both good and bad.

Studies have shown that oil pulling—done regularly and combined with brushing and flossing—can effectively remove bad bacteria, improve bad breath, and reduce plaque (5).

Swish 1 tablespoon of organic, unrefined coconut oil in your mouth, ideally on an empty stomach, for 10 to 20 minutes. Spit in trash (NOT sink!).  Rinse.  Brush and floss.

2.  Drink warm lemon water.

Another Ayurvedic tradition is to start the morning with warm lemon water—before eating or drinking anything—for gentle detoxification. The citric acid in lemon helps detoxify the liver and flush toxins out from the digestive tract (6).  Lemons (and limes) are an excellent low sugar source of Vitamin C, which boosts the immune system.

Since conventional lemons and limes are often coated with a petroleum-based wax, buy organic whenever possible. Simply combine the juice of half of a lemon with 8 to 12 ounces of boiled filtered water and sip. Since inadequate hydration weakens immunity, be mindful of drinking water throughout the day.

In cooler weather, sipping warm water or room temperature water promotes efficient hydration.

3. Take a break from stimulants, including caffeine, sugar and ultra-processed foods.

A hot cup of coffee can feel like a non-negotiable morning ritual on cool fall mornings, while sugary treats and brightly packaged snacks tempt in the afternoon. Using stimulants to create artificial energy, however, is like whipping a horse when it’s already down—it might rally for another feeble trot around the block. But, eventually, that horse will collapse—no matter how hard you whip it.

In addition to being addictive, stimulants increase your stress hormones, deplete your vitamin and mineral stores, and interfere with sleep—this combination sets you up for weight gain and a weakened immune system.

Instead: switch to herbal tea or green tea (yes, it contains caffeine, but won’t cause the same kind of caffeine “crash”) in the morning. If you hit an energy slump mid-afternoon, try a kale-banana “marathon” smoothie or other whole food snacks (eg, olives, avocado, coconut yogurt) for real energy.

4.  Remove common sources of food sensitivities.

A boat with a sizeable hole in it will sink no matter how fast you’re bailing water.  It’s the same with your immune system. You can eat more immune-bolstering foods, but as long as you continue eating foods that cause inflammation in the body (e.g., ultra-processed foods, fast food, junk food, Chinese takeout, food truck fare, ice cream, etc.), your immune system will be too busy “putting out fires” to protect you from viruses, bacteria and other pathogens.  Plug up that hole in the boat (your immune system) by doing a fall cleanse, which eliminates common sources of food sensitivities—wheat, gluten, dairy, soy, sugar, alcohol—for two to three weeks.

5. Add more green.

A poop a day keeps the doctor away—and prevents toxin build up in the body. To get your bowels moving, eat more greens, rich in insoluble fiber (aka “roughage”). Dark leafy greens, including kale, Swiss chard, collards, mustard greens and romaine, also contain an abundance of hard-to-get minerals, like magnesium, potassium, calcium and iron. Minerals are important basic building blocks for health.  Including mineral-rich leafy greens at every meal supports healthy cell function, reduces inflammation and promotes detoxification (fiber helps move toxins and waste out of your body)—all of which bolsters immune system. Green can be delicious! Try this savory Lacinato Kale Salad with Lemon-Tahini Dressing.

6.  Swap out processed white carbs for naturally sweet orange carbs. 

Cooler weather often triggers cravings for starchy carbohydrates. Our favorite white carbs—bread, pasta, pizza, processed snack foods and baked goods—contain white flour and refined sugars that spike blood sugar and promote belly fat storage. A better choice: naturally sweet orange starch-carbs, like sweet potatoes, butternut squash, pumpkin and kabocha squash, are excellent sources of immunity-boosting vitamin A, vitamin C and dietary fiber. Rich in soluble fiber, winter squash is slowly digested, promoting fullness and stable blood sugar. Try batch cooking roasted sweet potatoes. It is as easy as wash, roast and eat!

7.  Take a high-quality probiotic.  

A high-quality probiotic can promote a healthy bacterial balance by helping “grow” the good bacteria in your gut. That said, a probiotic is most effective when you are mindful of making anti-inflammatory food and lifestyle choices. Taking a daily probiotic supports your immune system, increasing its resilience and enabling your body to better fight infections.

8. Make quality sleep a priority.

Your body cannot repair, heal or properly detoxify without adequate sleep. Your body perceives chronic sleep deprivation as an ongoing stressor (7).  According to a University of Helsinki study, sleep loss triggers an inflammatory response, causing biological changes to the immune system—some can be long-term and may contribute to heart disease and type 2 diabetes (8). 

The bottom line: insufficient sleep suppresses immune system function, making it difficult to fight off colds or bacterial infections. Aim for 7 to 8 hours of sleep and be in bed no later than 11pm for optimal immune-protective benefits.

9.  Get enough Vitamin D. 

Are you bathing in fluorescent light from 9am to 5pm (or longer)? Do you live 40 degrees north latitude (i.e. New York City), where, for at least 6 months out of the year, it is impossible to make sufficient vitamin D from sunshine? Then, it’s likely that you are deficient in vitamin D. According to the Harvard School of Public Health, an estimated 1 billion people worldwide are vitamin D deficient (9). If your Vitamin D3 is low, you will likely have an elevated CRP (C-Reactive Protein), a protein made in the liver, which, according to a 2023 study published in the International Journal of Epidemiology, is associated with systemic low-grade inflammation in the body (10).

Vitamin D is both a vitamin and a hormone. Every single cell in the body requires vitamin D to function—and to detox efficiently.  Vitamin D profoundly affects your immune system—it “turns on”  anti-inflammatory mechanisms and anti-cancer genes. Studies have shown that an optimal level of vitamin D is associated with decreased risk of cancer and cancer mortality (11). 

Though foods like sardines, salmon, eggs and organ meats contain small amounts vitamin D, it is impossible to get adequate vitamin D from food alone. Sunshine is the best way to get vitamin D; but, unless you live near the equator, you will likely need to supplement, especially in the Northeastern U.S. between October and March.

Before you start supplementing…find out what your vitamin D3 level is.  You can order your own Vitamin D3 labwork here—this is direct access lab testing; no doctor’s visit required.  Or, you ask your doctor to run a 25-hydroxy vitamin D blood test; this is specifically for vitamin D3. An optimal Vitamin D3 level ranges from 60 ng/mL to 80 ng/mL.  I maintain my Vitamin D3 level (usually 60 to 70+ ng/mL) by supplementing with this high-quality brand as it synergistically contains both Vitamin D3 and K2 (in correct proportion). I typically take 5,000 IU daily.

Sources

1, 2, 3  “Overview of the Immune System.”  Immune System Research. National Institute of Allergy and Infectious Diseases, Dec. 30, 2013.

4  Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886.

5  Asokan S, Emmadi P, Chamundeswari R. Effect of oil pulling on plaque induced gingivitis: a randomized, controlled, triple-blind study. Indian J Dent Res. 2009 Jan-Mar;20(1):47-51.

6  “Ayurvedic Health Benefits of Lemon.” Dr. D.Y. Patil College of Ayurved and Research Centre. April 11, 2025.

7  Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012 Jan;463(1):121-37. Epub 2011 Nov 10.

8  Aho V, Ollila HM, Rantanen V, Kronholm E, Surakka I, et al. (2013) Partial Sleep Restriction Activates Immune Response-Related Gene Expression Pathways: Experimental and Epidemiological Studies in Humans. PLOS ONE 8(10): e77184

9  “Vitamin D.” The Nutrition Source, Harvard T.H. Chan School of Public Health. March 2023.

10  Ang Zhou, Elina Hyppönen, Vitamin D deficiency and C-reactive protein: a bidirectional Mendelian randomization study, International Journal of Epidemiology, Volume 52, Issue 1, February 2023, Pages 260–271.

11  Holick, M. F. Cancer, sunlight and Vitamin D. Journal of Clinical & Translational Endocrinology. 2014 Dec. Vol 1, Issue 4, pp. 179-186.

I’ve been there… I understand how the struggle feels.

For many of us, the desire to lose weight, whether it’s 5 pounds or 50 pounds, transcends just wanting to look good.  Being in a right-sized body (for you) often goes hand-in-hand with wanting to feel well physically, emotionally and mentally—less aches and pains, more energy, focus, strength, vitality and confidence…

About 15 years ago, I went through a period of what seemed like steady weight gain. It wasn’t a dramatic increase, but every time I stepped on the scale, I seemed to gain another pound. I felt frustrated, dismayed and confused because I thought I was doing all the “right” things and did not understand what caused the weight gain. My usual go-to solution of increasing the intensity and/or frequency of my workouts (already 2 hours) backfired on me …in fact, as a result of exercising more, I gained even more weight!  Since then, I’ve learned “eating less” and “exercising more” is rarely a long-term sustainable weight loss solution.

Weight gain is a symptom that something—physically, emotionally, psychologically or spiritually—is out of balance in your life. And, until that imbalance(s) is addressed, any weight you lose via extreme diets, surgery, or weight loss injections (e.g, Ozempic, Wegovy), is very likely to come back.

If you have been doing all the “right” things—eating “healthy”, watching portion sizes, doing harder, longer or more frequent workouts—yet, you’re still not losing weight, these may be the reasons why.

1.   You have nutrient deficiencies that stall fat loss.

When clients schedule an initial consultation with me, I typically review their bloodwork (from a recent physical) beforehand for potential red flags.  If weight loss is a goal, your bloodwork can reveal nutrient deficiencies that prevent you from achieving the weight loss results you want.

Common nutrient deficiencies that can stall fat loss include:  Iron / ferritin (Ferritin is a blood protein that stores iron, and it is an indicator of whether your iron stores are high or low. For example, low ferritin can indicate iron deficiency anemia.).  Vitamin B12. Folate. Zinc. Vitamin D3. Magnesium.

Iron, folate and vitamin B12 are essential nutrients in the production of healthy red blood cells, which transport oxygen from the lungs to the cells of the body.  Iron deficiency anemia is associated with increased body weight and BMI (1). 

Your cells need oxygen to function optimally: less oxygen translates to less fat burning! A ferritin level, somewhere between 70 and 90 units and B-12, in the high-middle to upper ranges, are in optimal ranges.

Zinc, magnesium and Vitamin D3 are also important for fat loss and metabolism. Why? Because these nutrients affect insulin sensitivity (2, 3, 4).  When your body is insulin sensitive, you are able to lose weight more efficiently.

Unfortunately, because of chronic stress, medications, high-sugar diets, poor gut health and hormone imbalances, many people today are woefully deficient in these vitamins and minerals.

Could you have nutritional deficiencies? This nutrient panel offers insights needed to make informed decisions about nutritional intake and supplementation.

2. You are relying ONLY on exercise to lose weight…and you haven’t changed your food choices.

In my practice, a common confession (or pledge) that I hear is: “I need to—or I intend to—go to the gym more.”

The hard truth?  Body transformation is 80% food choices and 20% movement. Don’t get me wrong: our bodies are designed to move.  Exercise has myriad health benefits, but exercise alone will not help you lose weight.

A few things happen when you rely only on exercise to lose weight.

Exercise can cast a “halo effect” on less healthy choices.  For example, if you’ve exercised vigorously for an hour, you may feel that your calorie-burning efforts entitle you to eat (or overeat) a favorite processed food—pizza, cheesecake, soda, etc.

You burn way less calories than you think. In reality, it is difficult for most people to create a calorie deficit through exercise alone.  Eat one New York-style slice of pizza, and you are consuming over 400 calories, roughly 20 grams of unhealthy fat and loads of sodium. Or, maybe you have a Shake Shack Double Shackburger (855 calories) and an order of fries (420 calories) at lunch. In either case, you would have to spend a lot of time and energy exercising to ”burn off” those calories. The average person burns approximately 100 calories for every mile of walking or running; that’s it!

Exercise is usually the first thing to go when my clients get busy or they have to travel…”no time”!

Exercising more creates a hormonal chain reaction (5). Increasing the frequency, duration and/or intensity of exercise—like running, biking, power walking—creates a hormonal domino effect. In other words, more exercise can also intensify hunger and cravings. This can cause you to overeat or to crave fatty, high-sugar, carb-starchy or salty foods and sabotage your weight loss efforts.

Too much exercise (for your body) or overtraining can lead to hormone imbalances; for example, elevating cortisol (stress hormone) levels or negatively impacting thyroid function—causing you to gain weight.

You have acquired mobility issues. In recent years, I have worked with many clients who have acquired mobility issues due to chronic medical conditions (e.g., arthritis or respiratory problems); injury; accidents; chronic pain (especially the knees and/or back); and neurological complications, including impaired mobility, from the C*V*D-19 vaccine. In all of these cases, “exercising more” was not an option.

3.  Your hormones are not in balance.

We tend to think of hormones as they relate to a woman’s menstrual cycle, pregnancy, or male erectile dysfunction. But hormones are vital to our existence. They act as chemical messengers in our body that control bodily functions, such as hunger, energy, cravings, sleep and mood.  For example, ghrelin is a hormone that stimulates hunger and promotes fat storage, while leptin is a hormone that signals satiety (feeling full).  When these signals get crossed, you can gain weight (6). Certain hormones tell the body to burn fat or store fat (7).

Thyroid dysfunction is a common hormone imbalance.  I, myself, have hypothyroidism, an underactive (low) thyroid, and I understand, firsthand, how the thyroid can affect your metabolism.  Prior to my diagnosis in 2013, I worked out 2 to 3 hours almost daily (under the misguided notion that more exercise = weight loss) and could not fathom why I was still gaining weight!!

Once I addressed my thyroid dysfunction—by making different food and lifestyle choices; through targeted supplementation; by taking natural thyroid hormone and low dose bioidentical hormones; incorporating stress reduction strategies (other than “the gym”); working on negative self-talk and resolving past trauma—my overall health improved dramatically. By the way, my food choices and lifestyle evolved over time—not overnight!

Over the last year, my workout routine has changed dramatically because of my busy schedule. These days, I prioritize walking 5 to 6 miles daily (cumulative over the day), and I engage in thyroid-friendly metabolic conditioning workouts (under 20 minutes) about 3-5 times a week—in my bedroom! This is what I have time for during this particular phase of my life…and that’s okay. Moving my body regularly is the goal.

Your thyroid is the main metabolism gland.  Every cell  in your body has receptors for thyroid hormone; as a result, the thyroid also controls how sensitive your body is to other hormones, like estrogen, progesterone, testosterone, insulin and cortisol.  If your thyroid is off—either underactive or overactive—other hormones and bodily functions are affected. If you have an underperforming (low) thyroid, you may have low energy, fatigue, brain fog, depression, anxiety, mood swings, a sluggish metabolism and feel cold all the time.

If your thyroid is not working properly, you will  have a hard time losing weight.  You will also likely have digestive issues (such as constipation) and poor elimination; the inability to poop—at least once a day—also contributes to extra weight.

Hormone imbalances occur after giving birth; at perimenopause (the period of hormonal fluctuations prior to menopause that can start from age 35 and last up to 10 to 13 years); menopause (absence of a period for one year); and andropause (a.k.a., male menopause, where testosterone gradually declines, beginning around age 40).

That said, poor food and lifestyle choices—at any age—can lead to hormonal imbalances that cause weight gain.

These imbalances can include insulin resistance, where the body is producing too much insulin (a fat-storing hormone); adrenal dysfunction (under duress, the adrenals release cortisol, a stress hormone; excess cortisol stores fat); and, sex hormone imbalances (e.g., too much or too little estrogen, progesterone or testosterone), like PCOS (polycystic ovarian syndrome) or uterine fibroids.

Discover what your current hormone status is with a Healthy Women’s Lab Panel OR the men’s Testosterone and Prostate Health Panel.

4.  You use calorie counting as your only approach to losing weight.

We have been programmed to believe that we can lose weight simply by cutting calories—either by eating less calories and/or by “burning off” extra calories by exercising more.  This approach treats the body like it is a calculator: Calories In = Calories Out.

Cutting calories usually does result in short-term weight loss.  But, at some point, the weight loss will stop. Why?  Because your body is highly adaptive; it operates more like a thermostat. Your body perceives a low-calorie diet as “STRESS!!”; and, in response to perceived “starvation”, it adapts to a lower calorie intake.  As a result, your metabolism slows down in order to hold onto every calorie it gets—and those calories are more likely to be stored as fat!

Calorie restriction (that is too low for your body and/or consists of mostly ultra-processed foods) also throws your hormones out of balance: you’ll know this because you will feel tired or low energy; feel hungry; and have cravings for fatty, sugary, salty and/or high-calorie foods.

Remember: all calories are not created equal.  What happens when your “breakfast” consists of a Dunkin’ Donuts “Reduced Fat” Blueberry Muffin (410 calories, 40 grams of sugar) and a small iced coffee sweetened with brown sugar syrup (110 calories), versus a 3-egg vegetable omelet (apx. 368 calories) and one cup unsweetened green tea (0 calories)?  Your choices will affect your hormones differently.  For example, the Dunkin’ Donuts combination of caffeine, sugar and fat will increase hunger and cravings, whereas a vegetable omelet, containing protein, fiber and healthy fat, promotes satiety and stable blood sugar.

In my practice, I encourage clients to choose hormone-balancing foods—not count calories.  Weight loss is often a happy side effect of balanced hormones (not the other way around).

5.  You have undiagnosed food sensitivities.

If there is one thing that irritates me to no end, it’s the misguided notion that we can all eat whatever we want or love—as long as it’s in “moderation”.

Sorry…I vehemently disagree.

In my Healthy Body Reset program, clients can choose to eliminate common allergenic foods for 30 days.  Food sensitivities are rampant, and if you have them, you can struggle with losing weight—even if you’re eating “healthy”.  A food sensitivity is not the same as a food allergy, like a peanut allergy, which triggers an immediate immune system response, such as swelling of the tongue and throat, after an exposure.

A sensitivity is usually a delayed reaction (up to 3 days) to a food, drink or food compound that is poorly tolerated by the body.  It can manifest, among other symptoms, as bloating, gas, heartburn, joint pain, fatigue, brain fog, mood swings, acne, migraines, hives, rashes and/or weight gain.  Sometimes, your body responds to a food sensitivity by retaining water.  Food sensitivities can also affect hormones that affect your digestion or metabolism, preventing weight loss (8, 9).

I, myself, have multiple food sensitivities. In addition to gluten, grains, dairy and soy, I have a strong intolerance to “healthy” foods, like apples, figs, citrus and button mushrooms!   Every client with whom I have worked has had at least one food sensitivity (usually more).

We often develop sensitivities to foods that we eat regularly or every day.  When you constantly eat foods to which you are sensitive, this puts your immune system in overdrive, creating a chronic state of inflammation. Some common food sensitivities include eggs, corn, gluten, dairy and soy.

If you’re unsure whether food sensitivities are an issue for you, consider my Do-It-Yourself 7-Day Body Reset Detox program, a whole foods-based detox (so, yes, you will be eating!) that eliminates common allergenic offenders for 7 days, then reintroduces one at a time.

6.  You have gut issues.

Your gut microbiome is home to trillions of microbes, consisting of some 1,000 species of bacteria, both good and bad (10). Approximately 80% of your immune system resides in your gut.  When your gut flora is in balance, it supports healthy digestion, protects you from infection and regulates metabolism.

If the ratio of bacteria in your microbiome is out of balance, where bad bacteria outnumber the good bacteria, this can, over time, lead to chronic diseases, including inflammatory bowel disease, diabetes, heart disease, cancer, autoimmune conditions, like rheumatoid arthritis, and obesity (11, 12).

What creates unhealthy gut flora?  Prescription drugs (e.g., antibiotics and other medications). Birth control pills. Nonsteroidal anti-inflammatory drugs (NSAIDs), like aspirin and ibuprofen (e.g., Advil, Motril).  A diet high in processed foods, refined carbohydrates and sugar.  Infections.  Stress. A diet high in inflammatory foods, like wheat and highly refined “vegetable” oils (canola, soybean, corn) that cause intestinal permeability. Overconsuming alcohol (13).

Studies have shown that the microbes living in your gut can determine, to some extent, how easy it is for you to lose weight and how well your metabolism functions.  For example, when too many bad bugs reside in your gut, your body can make too much insulin, which can lead to insulin resistance (14).

How do you know if you have gut issues?  If you have flatulence (gas), IBS, constipation, diarrhea, anxiety, depression, mood swings, joint pain, migraines, any kind of skin condition (eczema, rosacea, psoriasis), chronic sinusitis, post-nasal drip, to name just a few symptoms, you have gut issues!

Can you heal your gut with a probiotic?  Unfortunately, there is no magic bullet. A probiotic is most beneficial when you support your overall health with an anti-inflammatory, hormone-balancing food choices and healthy lifestyle habits.  Once these are in place, you’ll experience the maximum benefits of taking a probiotic.

7.  You skimp on sleep.

If you don’t get enough sleep, you won’t lose weight as quickly as you want—or maybe not at all.

Studies have linked poor sleep with a higher BMI (body mass index) and weight gain (15). In one experimental study, participants—16 healthy adults (ages 22 to 26) —were allowed to sleep 5 hours for 5 consecutive nights.  The result? They gained, on average, approximately 2 pounds (16).

This study reflects my own experience with sleep loss and weight gain.  If I sleep 6 hours (instead of 8), I am, literally, two pounds heavier when I step on the scale in the morning!  Though sleep needs can vary from person to person, most studies have linked changes in weight to people who sleep less than 7 hours nightly (17).

Oversleeping (10-plus hours every day) can be a symptom of poor health (e.g., heart disease) and depression.  The reality, however, is that most people need 8 to 9 hours of sleep for optimal health, including weight management.  If you have a hormone imbalance, like PCOS, or, an autoimmune condition, like Hashimoto’s thyroiditis, your sleep needs are greater—8 to 9 hours.  Being hypothyroid, I know that I need at least 8 hours of sleep.

Sleep has a lot to do with how our bodies gain and lose weight.  Yes…we’re back to hormones!  When you get too little sleep OR you regularly sleep against your natural circadian rhythm (for example, working the graveyard shift), this elevates cortisol, the stress hormone. A consistently high level of cortisol makes you vulnerable to gaining belly fat.  Getting enough sleep also helps you produce human growth hormone (HGH), which helps you lose fat and gain muscle. Blow off sleep…and you deprive your body of a hormone that helps you get the results you want.

Lack of sleep triggers a hormonal domino effect that often leads to overeating. When you don’t get enough sleep, your body makes more ghrelin (the hunger hormone) and less leptin (the satiety hormone), which leaves you feeling hungry and ravenous.  Sleep deprivation raises cortisol levels, which can also increase appetite—and prevent you from losing fat because you make less HGH (human growth hormone).

Researchers found that sleep loss affected eating patterns. Cravings, especially for carbohydrates, intensified.  Study participants also ate smaller breakfasts and larger nighttime meals, eating more carbohydrate, protein and fiber calories—by as much as 42%.  Snacking after dinner, particularly on carbohydrates, also increased, setting the stage for overeating calories and weight gain (18).

Obviously, if you don’t sleep enough, you will feel more exhausted and less likely to exercise. And, so, the cycle continues.

8.  You take a medication where weight gain is a side effect.

Commonly prescribed medications can contribute to weight gain. These include—but are by no means limited to—the following:

–Statins. Statin use is associated with increased calorie intake due to reduced levels of leptin, the satiety hormone, which can lead to weight gain. In a 2018 study published in Physiological Reports, researchers conducted an invitro experiment using human white preadipocytes cells that were treated with 2 statins, simvastatin and atorvastatin. The objective was to see the direct effect that statins would have on leptin expression; in other words, would statin treatment increase or decrease leptin levels?

What they found: in response to atorvastatin and simvastatin treatment, leptin levels decreased by 20% (19). When leptin is low, this signals “starvation!” to the brain, and, consequently, triggers an increase in appetite that leads to greater food intake—and weight gain over time.

–Corticosteroids (aka, glucocorticoids). A synthetic prescription medication (e.g., Prednisone, cortisone shots, etc.) that reduces inflammation in the body, corticosteroids are often prescribed for pain relief; autoimmune conditions, like lupus or rheumatoid arthritis; or, health conditions, like asthma or eczema. While glucocorticoids, a subcategory of corticosteroids, can be an effective treatment for pain, weight gain is a common side effect of long-term glucocorticoid treatment (20). In one study, researchers found that substantial weight gain occurred in 70% of all patients using chronic corticoid therapy (21). The weight gain associated with glucocorticoid therapy—in apx. 20% of patients—can be significant…upwards of 22 pounds or more in the first year of treatment (22).

–Beta blockers. Used to treat heart and circulatory conditions (e.g., coronary artery disease, angina, hypertension, etc.), beta blockers are strongly linked with weight gain, especially in the first few months of treatment (23, 24). Beta blockers can also negatively affect cholesterol and insulin sensitivity, increasing the potential for new onset diabetes (25, 26).

–Psychiatric drugs. As of 2023, 11.4% of adults, ages 18 and over, took a prescription medication for depression, with women (15.3%) being twice as likely to be taking an antidepressant than men (7.4%) (27). Among antidepressants, most SSRI’s (Selective Serotonin Reuptake Inhibitors), like Paxil, Lexapro and Zoloft, are associated with weight gain, especially if taken long-term (a year or more) (28).

Weight gain is a common side effect of psychiatric drugs used to treat depression, anxiety, bipolar disorder and schizophrenia (29). Psychotropic medications, including antidepressants, antipsychotics and mood stabilizers, can potentially cause a weight gain of 4 to 37 pounds over the course of treatment (30). 

–Birth control pills. If and when you started taking the pill, did you gain weight? I know I did! I was 21 when I took the pill. Within 3 months, I gained 10 pounds, despite being very physically active. I felt miserable and out-of-balance because I was bloated and swollen all the time. After 3 months, I stopped taking the pill—and never ever  took hormonal contraceptives after that experience. Although the mainstream medical narrative often dismisses anecdotal reports of the birth control pill causing weight gain as a “myth”, “many women report weight gain as a side effect, and it’s actually listed as a side effect in the package inserts,” writes Dr. Jolene Brighten, a naturopathic endocrinologist  and author of Beyond the Pill  (31). When you’re on the pill, your body is trying to process synthetic (lab-made) forms of estrogen and progesterone—often much more potent than natural estrogen and progesterone—which can then promote fluid retention; affect hormones regulating hunger, appetite and metabolism; and negatively affect liver and gut health, also key in weight management.

Deciding to stop or taper off a medication is always a conversation you need to have with your doctor. For example, you should never stop taking an antidepressant (especially SSRIs) cold-turkey because you can potentially experience severe withdrawal symptoms.

9.  You have experienced trauma.

“Trauma” literally means wound, shock, or injury. Psychological trauma results from an event—it can be a one-time occurrence or an ongoing series of occurrences—perceived as harmful or life-threatening (32). There are different types of trauma, including acute (e.g., a car accident, assault), chronic (e.g., bullying; emotional, physical and/or sexual abuse); and complex (e.g., repeated child abuse).

Trauma can adversely impact weight.

Interestingly, the significance of Adverse Childhood Experiences (ACEs) was accidentally discovered in an obesity clinic run by Dr. Vincent Felitti, chief of Kaiser Permanente’s Department of Preventive Medicine, in 1985. Felliti’s program had a 50% dropout rate every year for 5 years. Mystified, and wanting to understand why this was happening, Felitti and his colleagues interviewed a sample of dropouts. What they discovered: Of the 286 dropouts interviewed, most had been sexually abused as children (33).

This discovery led Felliti and Dr. Robert Anda, a medical epidemiologist, to develop a scoring system for ACEs. An ACE score refers to the cumulative score of adverse childhood experiences that one has lived through between ages 0 to 17. The ACE score includes the following categories: abuse (physical, emotional or sexual); neglect (emotional or physical) and household challenges (domestic violence, substance/alcohol abuse, mental illness, parental separation/divorce and incarceration, where a household member went to prison) (34). A higher ACE score indicates greater exposure to childhood trauma and, consequently, a higher risk of medical, mental, and social problems as an adult.

In a 2022 study published in Clinical Child Psychology and Psychiatry, researchers found that ACEs are not just associated with the prevalence of obesity, but also with its severity: patients with severe obesity were more likely to have a a high ACE score (50%) compared to others (24-25%). Also, the average Body Mass Index (BMI) in the high-risk ACE group was nearly 4x higher than those in the low-risk ACE group (35).

Experiencing abuse in childhood, especially sexual abuse, significantly changes a victim’s brain, altering its function, cognition and emotion (36). Trauma can also result in a hypervigilant nervous system, where your nervous system is always on “high alert” for potential threats. Your fight-or-flight stress response is always “on”, which increases levels of cortisol, a fat-storing stress hormone. Chronically elevated levels of cortisol is linked to weight gain.

To this point… In a study published in Pediatrics, researchers tracked the body mass development of two groups of females over two decades, from ages 6 to 27. One group consisted of 84 females with confirmed childhood sexual abuse. The second group consisted of 89 females (demographically similar to the first group) who had not been abused. What researchers found: While obesity rates were not different in childhood or adolescence for both groups, once these women reached young adulthood (ages 20 to 27), the sexually abused female subjects were significantly more likely to be obese (42.3%) than the non-abused group (28.4%). (37)

Unfortunately, childhood sexual abuse, including incest, is an all-too- common form of trauma. For example, when I worked with 61-year-old Tamara (not her real name), weight loss was a main goal as she had long struggled with her weight. When Tamara shared her history with me, I understood why her struggle felt so mammoth: Tamara had been repeatedly sexually abused by six different family members between the ages of 6 and 10. At 21, she married a man who physically abused her for years before she was able to leave him. Trauma elevates stress hormones and affects hormone signaling that can contribute to overweight and obesity. Extra weight may also serve as a subconscious form of “protection” from an abuser, of which many victims are not consciously aware.

10.  You are over-exposed to environmental toxins on the regular.

Nearly 20 years ago, when I was a freelance writer, the health editor at Oprah Magazine asked me to write a piece on “obesogens”. I had never heard of environmental obesogens before, and I had no idea how they could possibly affect health. After interviewing a number of experts for the article, I learned that:

Environmental toxins, many of which are synthetic chemicals, a.k.a., endocrine disrupting chemicals (EDCs), are called “obesogens” because EDCs can interfere with our endocrine system and, consequently, the hormones that regulate our weight and metabolism (38).  The endocrine system consists of tissues and glands, like the thyroid, pancreas, pineal and adrenal glands, that create and release hormones that affect weight and metabolism (39).

EDCs can disrupt natural hormone balance and function and metabolic processes, leading to increased fat storage and weight gain by (40, 41):

–Increasing the total number of fat cells
–Increasing fat storage in existing fat cells
–Increasing production of new fat cells
–Shifting calorie burning to calorie storage
–Altering your gut microbiome to promote food storage
–Altering hormones that affect appetite and fullness

At last count, 1,000 chemicals were identified as endocrine disrupting chemicals (42).  EDCs are found in virtually every product we consume, including pesticide-sprayed produce and grains, personal care products, cosmetics, food and beverage packaging, toys, infant formula and baby food, carpets and household cleaning products, among many others (43). Contact with EDCs can occur through inhalation (the air we breathe); absorption (through products applied to the skin); ingestion (food that we eat); and through the water we drink. Even low doses of EDCs can negatively affect our endocrine system and lead to health problems, especially in utero and in children (44).

A few common EDCs include (45):

–Bisphenol A (BPA). Used in plastics

–Phthalates. Used to soften plastics and also as a fixative for scent. Found in everything, from shower curtains and garden hoses, to personal care products. Phthalates also leach into food through food packaging; e.g., fast food, canned food and processed foods (46).

–Atrazine. A synthetic herbicide sprayed on crops like corn, sorghum and sugarcane, as well as lawns and golf courses.

–Organophosphates. Used as insecticides and herbicides sprayed on conventional crops.

–Organobromines. Used as flame retardant.

–Monosodium Glutamate (MSG). Used as a seasoning for frozen foods, salty snacks, sauces and sausages.

–Perfluorooctanoic acid (PFOA). Used in non-stick cookware, waterproof clothing and microwaveable food items.

While we cannot avoid or remove EDCs entirely, we can make informed choices—whether it means choosing organic food, filtering our water or using less plastic and more glass—to reduce our exposure to EDCs as much as we can.

I know… It’s easy to feel overwhelmed but start small. Try a 7-Day Seasonal Cleanse, where you will be eliminating inflammatory offenders and making mindful food (emphasis on organic) and self-care choices.

Sources:

1  Aktas G, Alcelik A, Yalcin A, Karacay S, Kurt S, Akduman M, Savli H. Treatment of iron deficiency anemia induces weight loss and improves metabolic parameters. Clin Ter. 2014;165(2):e87-9.

2  Marreiro, D.D.N., Fisberg, M. & Cozzolino, S.M.F. Zinc nutritional status in obese children and adolescents. Biol Trace Elem Res 86, 107–122 (2002).

3  Naghmeh Mirhosseini, Hassanali Vatanparast, Mohsen Mazidi, Samantha M Kimball, Vitamin D Supplementation, Glycemic Control, and Insulin Resistance in Prediabetics: A Meta-Analysis, Journal of the Endocrine Society, Volume 2, Issue 7, July 2018, Pages 687–709,

4   Cahill F, Shahidi M, Shea J, Wadden D, Gulliver W, Randell E, Vasdev S, Sun G. High dietary magnesium intake is associated with low insulin resistance in the Newfoundland population. PLoS One.2013;8(3):e58278.

5  Hall KD, Guo J. Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition. Gastroenterology. 2017 May;152(7):1718-1727.e3.

6, 7  Lose Weight Here.  Jade Teta, ND. Rodale, 2015.

8  Hayes PA, Fraher MH, Quigley EM. Irritable bowel syndrome: the role of food in pathogenesis and management. Gastroenterol Hepatol (N Y). 2014 Mar;10(3):164-74.

9  Brazilian Archives of Biology and Technology. Vol. 60. Curitiba. 2017.

10  Pugin, B., Barcik, W., Westermann, P., Heider, A., Wawrzyniak, M., Hellings, P., … O’Mahony, L. (2017). A wide diversity of bacteria from the human gut produces and degrades biogenic amines. Microbial Ecology in Health and Disease, 28 (1).

11  Zhang YJ, Li S, Gan RY, Zhou T, Xu DP, Li HB. Impacts of gut bacteria on human health and diseases. Int J Mol Sci. 2015 Apr 2;16(4):7493-519.

12  Duvallet, C., Gibbons, S.M., Gurry, T. et al. Meta-analysis of gut microbiome studies identifies disease-specific and shared responses. Nat Commun 8, 1784 (2017).

13  Mutlu EA, Gillevet PM, Rangwala H, Sikaroodi M, Naqvi A, Engen PA, Kwasny M, Lau CK, Keshavarzian A. Colonic microbiome is altered in alcoholism. Am J Physiol Gastrointest Liver Physiol. 2012 May 1;302(9): G966-78.

14  Caricilli AM, Saad MJ. The role of gut microbiota on insulin resistance. Nutrients. 2013 Mar 12;5(3):829-51.

15  Beccuti G, Pannain S. Sleep and obesity. Curr Opin Clin Nutr Metab Care. 2011 Jul;14(4):402-12.

16, 18  Markwald RR, Melanson EL, Smith MR, Higgins J, Perreault L, Eckel RH, Wright KP Jr. Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. Proc Natl Acad Sci U S A. 2013 Apr 2;110(14):5695-700.

17  Cappuccio FP, Taggart FM, Kandala NB, Currie A, Peile E, Stranges S, Miller MA. Meta-analysis of short sleep duration and obesity in children and adults. Sleep. 2008 May;31(5):619-26.

19  Singh P, Zhang Y, Sharma P, Covassin N, Soucek F, Friedman PA, Somers VK. Statins decrease leptin expression in human white adipocytes. Physiol Rep. 2018 Jan;6(2):e13566.

20, 21, 22, 24, 26  Verhaegen AA, Van Gaal LF. Drugs That Affect Body Weight, Body Fat Distribution, and Metabolism. [Updated 2019 Feb 11]. In: Feingold KR, Ahmed SF, Anawalt B, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-.

23  “Beta Blockers”. Mayo Clinic. Accessed 8/11/25.

25  Sharma AM, Pischon T, Hardt S, Kunz I, Luft FC. Hypothesis: Beta-adrenergic receptor blockers and weight gain: A systematic analysis. Hypertension. 2001 Feb;37(2):250-4.

27  Elgaddal, Nazik, Weeks, J D., Mykyta, L. “Characteristics of Adults Age 18 and Older Who Took Prescription Medication for Depression: United States, 2023.” CDC: National Center for Health Statistics. April 2025.

28  Woodcock, Stacia and Aungst, Christina. “Do Antidepressants Like Lexapro Cause Weight Gain?” GoodRx.com.  Aug. 28, 2024.

29, 30  Nihalani N, Schwartz TL, Siddiqui UA, Megna JL. Weight gain, obesity, and psychotropic prescribing. J Obes. 2011; 2011:893629.

31  Brighten, Jolene. Beyond the Pill: A 30 Day Program to Balance Your Hormones, Reclaim Your Body and Reverse the Dangerous Side Effects of the Birth Control Pill. Harper One. 2020.

32  “Trauma.” Psychology Today. Accessed 8/11/25.

33  Stevens, Jane Ellen. “The Adverse Childhood Experiences—the largest, most important public health study you never heard of—began in an obesity clinic.” ACES Too High. Oct. 3, 2012.

34 “What are ACEs?” American Psychiatric Association Foundation. Accessed 8/11/25.

35  Mahmood S, Li Y, Hynes M. Adverse Childhood Experiences and Obesity: A One-to-One Correlation? Clin Child Psychol Psychiatry. 2023 Apr;28(2):785-794.

36 Konopka LM. The impact of child abuse: neuroscience perspective. Croat Med J. 2015 Jun;56(3):315-6.

37  Jennie G. Noll, Meg H. Zeller, Penelope K. Trickett, Frank W. Putnam; Obesity Risk for Female Victims of Childhood Sexual Abuse: A Prospective Study. Pediatrics. July 2007; 120 (1): e61–e67.

38, 42, 45  Gupta R, Kumar P, Fahmi N, Garg B, Dutta S, Sachar S, Matharu AS, Vimaleswaran KS. Endocrine disruption and obesity: A current review on environmental obesogens. Current Research in Green and Sustainable Chemistry. 2020 Jun; 3:100009.

39 “Endocrine System.” Cleveland Clinic. Accessed 8/11/25.

40  “What Are Obesogens, and Should We Be Concerned?”  Healthline.com.

41  Heindel JJ, Blumberg B, Cave M, Machtinger R, Mantovani A, Mendez MA, Nadal A, Palanza P, Panzica G, Sargis R, Vandenberg LN, Vom Saal F. Metabolism disrupting chemicals and metabolic disorders. Reprod Toxicol. 2017 Mar;68:3-33.

43, 44  “Endocrine Disruptors.” National Institute of Environmental Health Sciences. Accessed 8/12/25.

46  “Most foods contain toxic phthalates. Now what?” CSPI.org.

Most of us don’t think about prostate health until a man receives a diagnosis of prostate cancer. This is unfortunate because men can make thoughtful choices about lab testing, food choices and lifestyle to support prostate health and/or to support the prostate—even after a cancer diagnosis.

June is Men’s Health month, and we are taking a deeper dive into prostate health and how it affects a man’s quality of life.

For vital prostate health insights: get the Testosterone and Prostate Health Panel…on sale now for $169 (from $199). It includes important testosterone makers, PSA, estradiol and a Complete Blood Count (for a snapshot of your blood health). Buy now…and you can schedule the blood draw at any time—up to 1 year from date of purchase.

Where is the prostate gland—and what does it do?

Roughly the size and shape of a walnut, the prostate gland is located in front of the rectum and just below the bladder. A healthy prostate gland (i.e., one that is not enlarged) weighs between 20 and 30 grams.  The urethra, a thin tube that delivers urine and semen through the penis, runs through the center of the prostate gland (1, 2).

The prostate is an essential gland in the male sexual and reproductive system. Its main function is to produce most of the fluid in semen, including a liquid protein known as prostate-specific antigen (PSA). Given its proximity to the bladder and urethra, the prostate also helps regulate urine flow and plays an important role in male hormone balance (3). PSA liquefies and protects semen on its way through the uterus to the female egg.

PSA serves as the basis of PSA tests for prostate cancer screening. An elevated PSA level can also be indicative of an enlarged prostate and/or a potential, non-cancerous prostate issue, like benign prostate hyperplasia or prostatitis as discussed below (4).

 Your PSA level is a good marker of current prostate cancer risk. That said…it is possible to have a “normal” PSA (<4.0 ng/mL) and still have cancer, or to have an elevated PSA (>10.0 ng/mL), yet be cancer-free (5).

Conventional PSA ranges and prostate cancer risk are listed below (6, 7):

• <4.0 ng/mL: Considered “Normal”; you have a 15% risk of prostate cancer.
• 4.1 to 10 ng/mL: You have a 25% risk of prostate cancer
• >10 ng/mL: You have 42 to 64% risk of prostate cancer
• >20 ng/mL: 80% of men are typically diagnosed with prostate cancer.

Keep in mind: being in a “normal” PSA range does not ensure prostate health. A PSA in an optimal range is a more accurate indicator of prostate health. From a functional medicine perspective, optimal PSA levels are more narrowly defined; SEE BELOW (8),

Men, aged 40 to 59:

• • Abnormal: >/=2.5 ng/mL
  • OPTIMAL: 0.6 to 0.7 ng/mL

Men, aged 60+:

• • Abnormal: >/=4.0 ng/mL
  • OPTIMAL: 1.0 to 1.5 ng/mL

Testosterone and the prostate

The prostate requires androgens (steroid hormones that trigger the development of male physical traits), especially testosterone, to function optimally. Both women and men have androgens, but men naturally have more; in particular, testosterone.

Not only is it important for prostate health, an optimal level of testosterone is vital for men with regards to their heart health, liver function, mental health and overall male organ system function (9).

 Conventional vs. Optimal Levels for Testosterone

Total Testosterone:

>300 ng/mL = “Normal”  (Conventional lab standards)

700 to 900 ng/mL = “Optimal” (Functional health standards)

Studies have shown that testosterone is important for maintaining functional integrity of the prostate.

In a 2021 study published by Scientific Reports, researchers found a significant association between low testosterone and increased prostate volume (i.e., enlarged prostate)—even after 4 years of follow-up—compared to male study participants who had normal levels of testosterone (10)

Low testosterone in men doesn’t happen in a vacuum. Yes, as men and women age, hormone levels naturally decline. However, poor metabolic health—for example, overweight/obesity; high fasting blood sugar and/or high insulin levels—can accelerate or intensify hormonal imbalance, contributing to significantly lower testosterone levels in men, which can affect prostate health (11). It’s all connected.

An Enlarged Prostate: What does it mean?

The good news is that an enlarged prostate does NOT necessarily mean “cancer”. What it can mean includes the following:

1.  Benign Prostatic Hyperplasia (BPH).

This is a non-cancerous enlargement of the prostate gland.

The risk for BPH increases both with age and as the size of a man’s prostate increases (12). By age 50, apx. 50% of men are diagnosed with BPH; by age 80, 90% of men are diagnosed with BPH (13, 14).

Other risk factors for BPH include: Obesity, history of diabetes, metabolic syndrome, a family history of BPH, and Black race (15).

Food choices and lifestyle factors that can affect the progression of BPH (in other words, contribute to increased prostate size) include (16, 17):

• A diet high in starches and processed / factory farm meats
• Excessive alcohol consumption
• Lack of physical activity
• Systemic inflammation (i.e., metabolic syndrome promotes inflammation in the body)

Men with BPH often experience discomfort with urination. Symptoms may include (18, 19):

• Difficulty starting a urine stream or emptying your bladder
• Difficulty maintaining a steady urine stream
• Weak urine stream
• Dribbling at the end of urination
• Nocturia (Waking up more than 1x / night to pee)
• Frequent urination
• Urinary urgency
• Pain during urination

Left unaddressed, complications may develop over time, including hematuria (blood in the urine), recurrent urinary tract infections (UTIs), kidney disease and bladder stones (20, 21).

2.  Prostatitis.

This is a non-cancerous condition of the prostate. The affix “itis” means “inflammation”; therefore, prostat-“itis” refers to inflammation of the prostate gland, where the tissue in and around the prostate gland is swollen, tender and/or irritated.

Prostatitis affects urinary and sexual health. It can be caused by an acute or chronic bacterial infection OR it can stem from non-infectious causes.

Although men can experience prostatitis at any age…

Prostatitis is the most common urinary tract issue in men under age 50 (22). Prostatitis is the third most common issue for men over age 50 (23).

Common symptoms of prostatitis can include (24, 25):

• Pain or burning when urinating
• Trouble urinating: dribbling, or unable to start/maintain urine stream
• Frequent need to urinate
• Cloudy urine or blood in urine
• Blood in semen
• Pain in the belly, groin or lower back
• Pain in the perineum, the area between the rectum and scrotum
• Pain or discomfort in the testicles or penis
• Painful ejaculation
• Erectile dysfunction
• Fever, chills, sweating and other flu-like symptoms (for acute bacterial prostatitis)
• Infertility (for chronic prostatitis, a.k.a., chronic pelvic pain syndrome)

Bacterial prostatitis can occur when bacteria gets into your blood.  Pathogenic bacteria, such as E coli, Klebsiella, Pseudomonas and Serratia, as well as Staphylococcus and Chlamydia, often cause acute or chronic bacterial prostatitis (26).

Risk factors for bacterial prostatitis include (27, 28):

• Age (under 50): Most common from young adulthood to midlife
• Urinary tract infection (UTI)
• Bladder stones or bladder infection
• Sexually transmitted infection (STI)
• HIV infection or AIDS
• Having had surgery or a biopsy that requires a catheter
• Use of a catheter, a tube inserted into the urethra to drain the bladder

Chronic Prostatitis, a.k.a., Chronic Pelvic Pain Syndrome (CP/CPPS), is a form of non-bacterial prostatitis that affects apx. 10 to 15 percent of men (29). In other words, this type of prostatitis is NOT caused by pathogenic bacteria.

Unfortunately, this condition is largely unresponsive to conventional medical treatment (e.g., antibiotics). Characterized by pain in the perineum (the area between the rectum and the scrotum), pelvic area, and/or genitalia, CP/CPPS is associated with a significantly reduced quality of life (30). Men with CP/CPPS are more likely to report higher levels of (chronic) pain, as well as greater rates of psychological distress, including depression, anxiety and catastrophizing (31).

Research suggests that the following factors may trigger or worsen chronic prostatitis: 1) having an autoimmune disease (e.g., rheumatoid arthritis, psoriasis, lupus, Hashimoto’s, Ménière’s,, etc.); 2) pelvic nerve irritation; 3) pelvic inflammation; 4) pelvic floor damage; 5) psychological stress; and/or 6) hormonal imbalance (32, 33).

Because of its complex nature, CP/CPPS can be difficult to treat and may require a more holistic and nuanced physical and cognitive behavioral approach to treatment.

Risk factors for chronic prostatitis or chronic pelvic pain syndrome include (34):

• Nerve damage or trauma to the pelvic area
• Previous urinary tract infection (UTI)
• Past injury or infection to which the body is reacting

3.  Prostate Cancer

Prostate cancer is the second most common cancer in men, behind lung cancer.

The good news? When detected early, the 5-year survival rate of men with prostate cancer is 99% (35)!

 Initially, prostate cancer may present without any symptoms. Therefore, early detection is key. The first step begins with a PSA (prostate specific antigen) blood test. Your PSA results may be paired with other blood or urine medical tests and/or MRI imaging for more detail.

Keep in mind: a biopsy is considered the “gold standard” for confirming a prostate cancer diagnosis. A biopsy involves extracting samples of prostate tissue (analyzed in a lab) to detect the presence—or absence—of cancer cells.

The American Cancer Society recommends that men at the “highest risk” begin prostate health screening at age 40; men at ”high risk” should begin screening at age 45; and, men at “average risk” should screen beginning at age 50 (36).

Men deemed to be at “high risk” include: 1) Black men; 2) Men with one 1st-degree relative diagnosed with prostate cancer at an early age; 3) Men who have had MORE than one 1st-degree relative diagnosed with prostate cancer at an early age; 4) Men with a strong family medical history of cancer with genetic risks, including prostate, breast, ovarian, colorectal and pancreatic (37, 38, 39).

What You Can Do

1. Be proactive about prostate cancer screening. Starting from age 40 (to establish a baseline), check your PSA and testosterone levels. You can do this HERE.

2. Maintain a healthy weight. Overweight and obesity are associated with low testosterone levels and increased risk of prostate cancer (40).

3. Eat unprocessed, anti-inflammatory, nutrient-dense whole foods in a way that is sustainable for YOU.

4. Eat enough unprocessed high-quality protein, including fish, to build muscle.

5. Practice intermittent fasting. For example, eat your last meal early, allowing 12 hours (or more) to pass—including sleep time—before your next meal. This is ideal, specifically, for prostate cancer (41).

6. Move your body—every day. More time spent sitting is associated with increased cancer incidence, including prostate cancer, as well as cancer death (42, 43, 43).

7. Lift weights.

8. Manage stress.

9. Get enough quality sleep. Sleep disorders (e.g., too little, poor quality and insomnia) are associated with increased risk of prostate cancer (45).

10. Get support in making food choices and lifestyle practices that support prostate heath. Schedule a 1:1 30-minute consultation with Kathryn HERE.

Sources

1, 3, 5, 6, 38 Espinosa, Geo. Thrive: Don’t Only Survive! Dr. Geo’s Guide to Living Your Best Life Before & After Prostate Cancer. New York. Riverdale Publisher. 2016.

2  Male Reproductive System. Cleveland Clinic. 5/8/23.

4, 14, 15, 18, 20  Skinder, Danielle PA-C; Zacharia, Ilana PA-C; Studin, Jillian PA-C; Covino, Jean DHSc, MPA, PA-C. Benign prostatic hyperplasia: A clinical review. Journal of the American Academy of Physician Assistants, 29(8): p 19-23, August 2016.

7  “Elevated PSA (Prostate-Specific Antigen) Level.” Cleveland Clinic. 4/21/24.

8  Christie, Jessica. “The Integrative Practitioner’s Guide to Prostate Health: Integrative Approaches to Prevention and Healing.” Rupa Health. Jan. 14, 2025.

9, 10, 11  Xia, BW., Zhao, SC., Chen, ZP. et al. Relationship between serum total testosterone and prostate volume in aging men. Sci Rep, 11, 14122 (2021).

12, 13  Sausville, J. and Naslund, M. (2010), Benign prostatic hyperplasia and prostate cancer: an overview for primary care physicians. International Journal of Clinical Practice, 64: 1740-1745.

17 Parsons, J.K. Benign Prostatic Hyperplasia and Male Lower Urinary Tract Symptoms: Epidemiology and Risk Factors. Curr Bladder Dysfunct Rep 5, 212–218 (2010).

19  “What is Nocturia?” Urology Care Foundation. American Urological Association. August 2023.

21  “Prostate Problems: Enlarged Prostate (Benign Prostatic Hyperplasia)” NIH: National Institute of Diabetes and Digestive and Kidney Diseases. June 2024.

22  “10 Prostatitis Symptoms You Should Know.” Oregon Urology Institute.

23, 25, 32 “Prostatitis.” Cleveland Clinic.  11/14/23.

24, 27, 33 “Prostatitis.”  Mayo Clinic. Feb. 22, 2025.

26 Davis NG, Silberman M. Acute Bacterial Prostatitis. [Updated 2023 May 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan.

28, 34 Benisek, Alexandra. “Prostatitis vs. Prostate Cancer.” WebMD. June 7, 2024.

29  “Prostatitis: Inflammation of the Prostate.” NIH: National Institute of Diabetes and Digestive and Kidney Diseases. July 2014.

30, 31  Krsmanovic A, Tripp DA, Nickel JC, Shoskes DA, Pontari M, Litwin MS, McNaughton-Collins MF. Psychosocial mechanisms of the pain and quality of life relationship for chronic prostatitis/chronic pelvic pain syndrome (CP/CPPS). Can Urol Assoc J. 2014 Nov;8(11-12):403-8.

35, 37  McCormick, Brooke. “Men’s Health Month 2025: Spotlight on Prostate Cancer, Lifelong Health”. AJMC. June 3, 2025.

36 “American Cancer Society Recommendations for Prostate Cancer Early Detection.” American Cancer Society. Nov. 22, 2023.

39  Worthington, Janet Farrar. “Understanding Family Cancer History.” Prostate Cancer Foundation. Nov. 15, 2021.

40 Freedland SJ, Aronson WJ. Examining the relationship between obesity and prostate cancer. Rev Urol. 2004 Spring;6(2):73-81.

41  Espinosa, Geo, Host. “The Impact of Meat, Dairy, and Eggs on Prostate Cancer.” Dr. Geo Prostate Podcast [EP 52]. 13, June 2023.

42 Mctiernan, Annne; Friedenreich, Christine M.; Katzmarzyk, Peter T.; Powell, Kenneth E.; Macko, Richard; Buchner, David; Pescatello, Linda S.; Bloodgood, Bonny; Tennant, Bethany; Vaux-Bjerke, Alison; George, Stephanie M.; Troiano, Richard P.; Piercy, Katrina L. Physical Activity in Cancer Prevention and Survival: A Systematic Review. Medicine & Science in Sports & Exercise 51(6):p 1252-1261, June 2019.

43 Hermelink, R., Leitzmann, M.F., Markozannes, G. et al. Sedentary behavior and cancer–an umbrella review and meta-analysis. Eur J Epidemiol 37, 447–460 (2022).

44  Worthington, Janet Farrar. “Monkey Wrench in the Works: How Exercise Helps Sabotage Prostate Cancer.” Prostate Cancer Foundation. Feb. 10, 2023.

45  Chung, WS., Lin, CL. Sleep disorders associated with risk of prostate cancer: a population-based cohort study. BMC Cancer 19, 146 (2019).

If you’re a New Yorker, you may remember a time when Nobu restaurant’s miso-marinated black cod was all the rage. Black cod is also known as sablefish.

Sablefish, with its rich, fatty and buttery texture, is my favorite go-to fish when it is available, typically starting in March.

A high-quality source of protein, sablefish is rich in omega 3 fatty acids (a good fat that our body and brain needs!) and a good source of vitamins and minerals, including vitamin D, B, iron, potassium, selenium and magnesium.

I like to prepare sablefish in the simplest way possible. I poach it, then drizzle high-quality olive oil over it and top with a generous amount of thinly sliced scallions. Every buttery mouthful is a treat in and of itself.

Poached Sablefish (Black Cod)

1 to 1-1/2 pounds of sablefish (black cod).

1 bunch organic scallions, sliced into thin rounds

High quality extra-virgin olive oil.

Cut fish into 4 to 6 4 oz pieces. Slice through the middle of each piece so that the size of the piece (still held together in the middle) doubles. Rinse well in filtered water. Set aside.

Bring 4 cups of water to a boil in a 12-inch skillet that is apx. 2 inches high.

Add sablefish pieces to the boiling water. Bring water to a boil again. Turn heat to medium low and cover. Cook for about 10-12 minutes, or until tender.

Using a slotted stainless steel spatula, transfer to plate. Sprinkle with Celtic sea salt. Drizzle sablefish with extra-virgin olive oil and sprinkle a generous handful of scallion rounds over fish.

Serve with a few slices of avocado and an organic arugula salad.

Enjoy!

I love this garlicky kale salad—it is a staple at my table, especially during warm weather months! Kale contains glucosinolates, natural compounds that support the body’s detoxification process, helping the liver to filter out harmful toxins. Kale also contains indole, a compound that may help prevent non-alcoholic fatty liver disease (NAFLD) by reducing inflammation in the liver.

For the Kale Salad:

2 large bunches of Lacinato kale, remove kale leaves from stem, leaving as intact as possible. Discard stems.

2 to 3 handfuls of toasted pine nuts

Optional: 2 to 3 tablespoons of organic currants

For the kale: Place kale in a large bowl; add filtered water and rinse well. Spin dry.  Stack several kale leaves on top of each other, roll tightly into a cigar shape. Use a well-sharpened chef’s knife and slice the rolled leaves finely from one end of the “cigar” to the other. This results in thin strips—or “ribbons”—of kale. When you are finished stacking and slicing kale into ribbons, place in a large salad bowl.

For the pine nuts:. Preheat oven to 350°F. Line a baking sheet with parchment paper. Place a few handfuls of pine nuts on the baking sheet. Roast for apx. 8 minutes or until the pine nuts are golden-brown—but not burnt!  Sprinkle pine nuts over kale.

Place kale, toasted pine nuts and currents (if desired) in a large salad bowl, and toss with creamy lemon-tahini vinaigrette (recipe below).

Creamy Lemon-Tahini Dressing:

1-1/2 to 2 tablespoons minced garlic

2 tablespoons organic tahini (sesame paste)

1/2 teaspoon Celtic sea salt, or to taste

Freshly ground black pepper, to taste

5 tablespoons of fresh-squeezed organic lemon juice (apx. 1-1/2 organic lemons)

6 tablespoons of high-quality extra-virgin olive oil

Place all ingredients in a glass Pyrex measuring cup and whisk together well.

Steamed Lemon-Ginger Broccoli

Serves 4

2 to 2-1/2 pounds organic broccoli, both floret and stalk

2 to 3 tablespoons minced gingerroot

1 shallot, minced

1 teaspoon Celtic sea salt

Juice of 1 organic lemon

Trim and discard end of broccoli stalk. Separate florets from the stalk. Using a chef’s knife, carefully remove woody parts from stalk; then, slice broccoli stalk thinly on the diagonal. Cut broccoli florets into small pieces.

Place all chopped broccoli in a large bowl. Fill bowl with filtered water. Wash broccoli well, drain in a colander, and set aside.

Bring 1 quart (4 cups) of water to a boil in a 5-quart stainless steel Dutch oven.

Place a collapsible stainless steel steamer in the Dutch oven.

Add broccoli. Reduce heat to medium-high. Cover and steam for apx. 3 minutes.

Remove cover. Stir broccoli to ensure even steaming. Reduce heat to medium-low. Cover and steam another 15 minutes, or until broccoli is soft and easily pierced with a knife.

Using a slotted spoon, transfer the broccoli from the steamer to a 2-quart (64 ounces) Apilco souffle bowl.

Add minced gingerroot, Celtic sea salt, shallot and lemon juice. Combine until mixed well.  Cover until ready to serve. Ideally, serve warm.

A creamy and delicious way to start your day. Packed with vitamins, minerals and antioxidants, this nutrient- dense smoothie is both filling and satisfying. Healthy fats (avocado and unsweetened coconut milk) as well as cinnamon help stabilize blood sugar.  Enjoy!

Raw Kale Love

1-1/2 cups unsweetened organic coconut milk or unsweetened hemp milk

1/2 (one-half) avocado

3 cups organic baby kale, well-rinsed and spun dry

1 cup frozen or fresh organic blueberries (ideally, fresh)

1/2 teaspoon cinnamon

Blend all ingredients until smooth and creamy in a Nutribullet or blender.

Are you feeling sluggish, low energy, bloated, constipated, or exhausted—moreso than usual?

If yes…your body is likely signaling that it would welcome a whole foods-based spring cleanse. My DIY whole foods-based spring cleanse includes a program guide that walks you through the process, recipes, shopping list and suggested meals. Use coupon code MayDay10 for $10 off through May 31st.

Spring is an ideal time to do a cleanse and help the body rid itself of “heaviness” accumulated over the winter. This “heaviness” can manifest physically as extra weight; emotionally as depression, overwhelm, anger or irritability; or mentally as brain fog or a sense of stagnation or inertia.

In this post, we will be talking specifically about the benefits of a whole foods-based cleanse (versus a detox). While the terms “cleanse” and “detox” are often used interchangeably—I’m guilty of this myself!—there are subtle differences that distinguish a cleanse from a detox.

Cleanse vs. Detox

Where they are similar…

Both a cleanse and detox are short-term (ranging from a few days, up to 1 to 3 weeks) dietary and lifestyle interventions to help eliminate toxins from the body. 

Both a cleanse and a detox focus on hydrating well; eating less overall (volume-wise); eating foods that are lighter, clean (e.g., unprocessed) and nutrient-dense; and engaging in lifestyle practices that promote rest and relaxation.

After doing either a cleanse or detox, people often report having more energy, clearer skin, improved sleep, less cravings, less bloating, modest weight loss, and/or balanced mood. 

Where they differ…

A cleanse is a way to support and enhance the body’s detoxification organs and natural pathways and systems. 

This involves abstaining from certain foods; prioritizing sleep, rest, and relaxation; engaging in gentle exercise; and, optionally, using herbal supplements if and when necessary to help your body remove toxins more efficiently. A typical cleanse will eliminate primary “trigger foods” that contribute to allergies, food sensitivities, and digestive distress, including gluten, dairy, eggs, soy, corn, sugar, refined carbohydrates, caffeine (coffee, tea, soda), processed foods and alcohol.

If you follow a simple, whole foods-based cleanse—one that omits common trigger foods—you will be eating less food overall (in terms of volume), but more nutrient-dense foods. You are also less likely to experience intense hunger and/or symptoms of low blood sugar that can accompany a detox (see below), especially if you are doing a detox for the first time; if you are a fasting neophyte; or, if you have blood sugar issues, like hypoglycemia.

The goal of a detox is to facilitate the release of toxins from fat cells and to enhance the body’s detoxification pathways, particularly the liver, the main organ of detoxification, located just beneath your right rib cage. 

Think of a detox as a next-level cleanse. It is deeper and more intense. A detox is typically more restrictive than a cleanse. A detox can involve one or more of the following elements: some form of fasting (e.g., extended intermittent fasting, water fast); a liquids-only intake (e.g., juicing, Master Cleanse, vegetable or bone broth); therapeutic sweating; detox-supportive supplements and/or teas; colonic irrigation and/or enemas.

Word of caution: If you are pregnant or breast-feeding, you should NOT do a detox (as described above). 

Most environmental toxins are fat-soluble, which means that toxins are stored in our fat cells. During a detox, toxins are knocked loose from their fat storage cells and released into the bloodstream, where they are carried to the liver, then filtered out of the body. Since blood passes through the placenta and provides nutrients to your breast milk (essentially, all fat), a flood of toxins released during a detox could potentially be transferred from mother to baby through the placenta or through breast milk.

Is a cleanse or detox really necessary?

Conventional medicine often poo-poos the notion of cleansing or detoxing, the argument being that our bodies are well-equipped to eliminate toxins on their own.

It is true that our bodies are ingeniously designed to handle day-to-day detoxification.

However…we are no longer eating, hydrating, moving, sleeping or communing the same way that our ancestors did—as evidenced by the current obesity epidemic with 73.6% of America adults (aged 20 and over) now overweight, of whom 42% are obese (1).

Unlike our ancestors, we also live in a world (over)saturated with chemicals.

For example, within a mere 25-year period—between 1970 and 1995—the volume of synthetic chemicals that were produced in the U.S. tripled from about 50 million tons to approximately 150 million tons (2)! Of course, it is much more today.

As of 2018, there were over 86,000 chemicals available for commercial production and use in the U.S.—with an estimated 40,655 chemicals in commerce (3).

In our daily life, these chemicals pummel us from all sides.

• Inhale. The air we breathe. This includes—but is not limited to—the following, carbon monoxide (e.g., automobile emissions); ozone (e.g., VOCs from industrial emissions gasoline vapors, etc.); particulate matter (e.g., the 2023 Canadian and 2025 L.A. wildfires); and geoengineering, a.k.a. toxic chemical aerosol trails in the sky (4, 5).

• Absorb. The products we knowingly—or unknowingly—put ON our bodies. This includes make-up, anti-perspirant, soap, shampoo, moisturizers and other personal care products, tattoos, perfume/cologne, among others (6). If we play or walk barefoot on public grass, we may inadvertently absorb herbicides, like Round-up (deemed a probable carcinogen by the International Agency for Research on Cancer), which is sprayed in many public parks, trails and playgrounds, as well as golf courses (7).

• Ingest.  What we eat and drink significantly affects how efficiently—or not—our bodies are able to eliminate toxins. What we consume—including pesticide-sprayed produce, factory farmed meats, farm-raised fish, processed foods, fast foods, restaurant/convenience-based foods, commercial snack foods (e.g., chips, cookies, crackers), highly refined seed oils, high sugar foods, alcohol, cigarette smoke, vaping, and all medications—contribute to the body’s cumulative toxic burden.

Unfortunately, modern Americans are inflamed… Remember: Toxins are stored in our body fat. These toxins create inflammation in the body that can negatively affect metabolic health, contributing to insulin resistance, diabetes and/or overweight/obesity (8). Accumulated toxins in the body can also stoke other chronic inflammatory states, including rheumatoid arthritis, heart disease, infertility, Alzheimer’s and cancer (9).

I would argue that…

…intentional cleansing on a regular basis is essential for optimal health. 

For me, personally, mindful detoxification through my food choices and lifestyle practices is a way of life—it is not a fad, a quick fix way to lose weight, or a temporary intervention.

That said…even a short-term cleanse can help reduce the body burden from our daily overexposure to environmental toxins, including pesticides, GMOs (genetic modified organisms), xenoestrogens, plastics, medications, pharmaceutical injections, heavy metals (via our food, water, air, pharmaceutical drugs, cigarettes and vaping) as well as a myriad of synthetic chemicals in our personal care and household products (10, 11).

Keep in mind: many chemicals are considered endocrine-disrupting chemicals (EDCs), meaning that they interfere with our natural hormone balance and function. Exposure to EDCs can contribute to health problems, including fertility issues, overweight/obesity, Type 2 diabetes, cancer and autoimmune disease (12, 13).

Xenoestrogens, in particular, are problematic. Xenoestrogens (e.g, bisphenol A, synthetic fragrance) are man-made chemicals that act like estrogen in the body. Chronic xenoestrogen exposure can create a state of estrogen dominance in both women and men. Xenoestrogens are linked to reproductive dysfunction, which can affect fertility, pregnancy, and fetal development in women and can result in low sperm count or poor sperm quality in men. Being in a chronically estrogen dominant state is also associated with an increased risk of hormone-dependent cancers, like breast cancer, as well as ovarian and uterine cancers. Here is a list of common everyday sources of xenoestrogens.

Signs that indicate it’s time for a cleanse…

How does toxicity manifest in the body?

Signs that your body may be overwhelmed by toxins and will likely benefit from a cleanse:

• • Fatigue / Exhaustion.
  • Tired, but wired.
  • Weight gain and/or redistribution of weight caused by chronic xenoestrogen exposure. In women, this can manifest as carrying more weight around the hips, buttocks and thighs; and, in men, think “man breasts” and more fat deposition around a man’s hips.
  • Depression.
  • Anxiety.
  • Brain fog.
  • Mood imbalances, including irritability and quick to anger.
  • Headaches.
  • Food sensitivities or intolerances.
  • Seasonal allergies.
  • High blood pressure.
  • Muscle aches.
  • Joint pain.
  • Frequent colds.
  • Sleep issues: Problems falling or staying asleep; poor sleep.
  • Digestive distress: constipation, bloating and gas (flatulence).
  • Persistent skin conditions: acne, itchy skin, rashes, rosacea.
  • Hormonal imbalances and fertility issues.
  • Intolerance to fragrance.
  • Multiple chemical sensitivities.

Understanding your organs of detoxification

One of the main purposes of a cleanse is to support our organs of detoxification. These include the following…and I’ve included tips on how to best support each:

–Liver (Cleansing site for all toxins and converts harmful substances to excretable forms). One of the hardest-working organs in your body, the liver helps support metabolism, immunity, digestion, and vitamin storage, especially Vitamin A and iron (14). The liver is a primary organ of detoxification. In addition to cleansing your blood, the liver is responsible for filtering out toxins, like alcohol, medications, and other harmful substances, from your body. Acting like a “transformer”, your liver converts harmful fat-loving substances to a water-soluble form for eventual excretion (15).

How to support: Remove inflammatory foods, such as processed foods, refined carbohydrates, processed oils, high sugar foods. Abstain from alcohol. Include cruciferous vegetables (e.g., broccoli, cabbage, arugula, bok choy), which support the liver’s ability to clear chemicals from the body. Eat dandelion greens or drink dandelion root tea to help detoxify the liver. Consider supplementing with milk thistle, which aids the liver in eliminating toxins, and/or turmeric, which supports healthy liver tissue.

–Kidneys (Urine). The kidneys are an extension of detoxification that takes place in the liver. Like a sieve, the kidneys filter your blood, keeping it free of waste products and excess fluid. Your kidneys are responsible for processing and separating out byproducts your body makes naturally (e.g., acid, urea, metabolic waste); heavy metals (e.g., mercury, lead) that you may ingest; and any medications you take into what eventually becomes urine (16).

How to support: Hydrate well with clean, filtered water. No water filter? Try drinking water from glass bottles (versus plastic).

–Skin (Sweat).  Your skin helps detoxify your body through sweat.  Working up a good sweat has been an age-old practice of cleansing or “purifying” the body in many native cultures around the world. Studies suggest that sweating—by way of heat or exercise—can help eliminate heavy metals, such as arsenic, cadmium, lead and mercury (17, 18). Sweating can also help release hormone-disrupting chemicals from the body, like Bisphenol-A, also known as BPA (an industrial chemical and xenoestrogen used to manufacture polycarbonate plastics for a wide variety of consumer products) and some PCBs, or polychlorinated biphenyls, man-made organic chemicals that have been linked to adverse health effects, including cancer (19, 20, 21).

How to support: Sauna. Steam. Vigorous exercise.

–Colon (Poop). The large intestine comprises most of your colon. Its detoxification role involves reabsorbing water from waste material; storing solid waste; then, moving waste material toward the rectum, where it is eliminated via stool (22). Regular elimination of solid waste (poop) ensures that toxins are not recirculated in the bloodstream.

How to support: Increase fiber intake; in particular, dark leafy greens. If you have digestive issues, try eating cooked leafy greens (versus raw greens, like salads). Or, try blended greens—raw or cooked—in a smoothie or warm “soup”. Other high fiber, antioxidant-rich foods include low-sugar fruits (berries), seeds (hemp, flax, chia) and nuts (not recommended if you have digestive issues). If you include animal protein, eat a smaller portion (3-4 oz.), stick with mostly fish and lean cuts of poultry, and choose high-quality—meaning organic, grass-fed and grass-finished meats, or wild-caught, low mercury fish.

–Lungs (Breath). The primary organ of the respiratory system, your lungs transport oxygen throughout your body. The lungs play an important role in detoxification by filtering out carbon dioxide, allergens and airborne toxins.

How to support: Engage in mindful deep breathing: Inhale 4 counts; hold 4 counts; exhale 4 counts. Avoid mucous-producing dairy foods. Avoid foods to which you are intolerant as this stimulates mucous production.

–Lymph (Internal watery fluid). A watery fluid that flows throughout the body, lymph delivers proteins and nutrients to your blood. Lymph plays a role in detoxification by helping dispose of cellular debris, such as viruses, bacteria and cancer cells. Your liver and digestive system produce 80% of your lymph (23).

How to support: Move your body every day. (p.s. A sedentary lifestyle promotes swelling, a common symptom of lymphedema, where lymph fluid is blocked and begins building up in nearby soft tissue.). Dry skin brush: use a natural stiff bristle brush to brush your skin in a circular motion from your feet to your heart, then from your neck to your heart. Get a massage or do a self-massage.

FOR MORE SPRING CLEANSE TIPS…Don’t miss my interview with Ashala Yardley! CLICK HERE FOR VIDEO.

Sources

1  CDC/National Center for Health Statistics. Obesity and Overweight. Jan. 5, 2023.

2   Roundtable on Environmental Health Sciences, Research, and Medicine; Board on Population Health and Public Health Practice; Institute of Medicine. Identifying and Reducing Environmental Health Risks of Chemicals in Our Society: Workshop Summary. Washington (DC): National Academies Press (US); 2014 Oct 2. 2, The Challenge: Chemicals in Today’s Society.

3  Environmental Protection Agency (EPA). EPA Releases First Major Update to Chemicals List in 40 Years. Feb. 19, 2019.

4  Nathanson, Jerry A. “Air Pollution.” Brittanica. May 17, 2025.

5  Herndon, J.. (2015). Aluminum poisoning of humanity and Earth’s biota by clandestine geoengineering activity: Implications for India. Current Science. 108. 2173-2177.

6  Negi S, Bala L, Shukla S, Chopra D. Tattoo inks are toxicological risks to human health: A systematic review of their ingredients, fate inside skin, toxicity due to polycyclic aromatic hydrocarbons, primary aromatic amines, metals, and overview of regulatory frameworks. Toxicol Ind Health. 2022 Jul;38(7):417-434.

7  International Agency for Research on Cancer (WHO). “IARC Monograph on Glyphosate.”  IARC WHO Int.

8  Jackson E, Shoemaker R, Larian N, Cassis L. Adipose Tissue as a Site of Toxin Accumulation. Compr Physiol. 2017 Sep 12;7(4):1085-1135. doi: 10.1002/cphy.c160038. Erratum in: Compr Physiol. 2018 Jun 18;8(3):1251.

9  Parke DV, Parke AL. Chemical-induced inflammation and inflammatory diseases. Int J Occup Med Environ Health. 1996;9(3):211-7.

10  Nessa F, Khan SA, Abu Shawish KY. Lead, Cadmium and Nickel Contents of Some Medicinal Agents. Indian J Pharm Sci. 2016 Jan-Feb;78(1):111-9

11  Broadfoot, M. E-cigarettes expose users to toxic metal such as arsenic, lead. National Institute of Environmental Health Sciences. Feb. 2022.

12  Paterni I, Granchi C, Minutolo F. Risks and benefits related to alimentary exposure to xenoestrogens. Crit Rev Food Sci Nutr. 2017 Nov 2;57(16):3384-3404.

13  Comhaire, Frank H. and Decleer, Wim A.E.  Chapter 8 – The Effects of Environmental Hormone Disrupters on Fertility, and a Strategy to Reverse their Impact, Editor(s): Ronald Ross Watson, Handbook of Fertility, Academic Press, 2015, Pages 89-97.

14  Kalra A, Yetiskul E, Wehrle CJ, et al. Physiology, Liver. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan.

15  Grant DM. Detoxification pathways in the liver. J Inherit Metab Dis. 1991;14(4):421-30.

16  National Kidney Foundation. How Your Kidneys Work.

17  Sears ME, Kerr KJ, Bray RI. Arsenic, cadmium, lead, and mercury in sweat: a systematic review. J Environ Public Health. 2012; 2012:184745.

18   Sheng J, Qiu W, Xu B, Xu H, Tang C. Monitoring of heavy metal levels in the major rivers and in residents’ blood in Zhenjiang City, China, and assessment of heavy metal elimination via urine and sweat in humans. Environ Sci Pollut Res Int. 2016 Jun;23(11):11034-11045

19  Yaghoobi, Bianca. “The Original ‘Forever Chemicals’.” UC Davis Biotechnology Program. 3 March, 2021.

20  Genuis SJ, Beesoon S, Birkholz D, Lobo RA. Human excretion of bisphenol A: blood, urine, and sweat (BUS) study. J Environ Public Health. 2012; 2012:185731.

21  Genuis, S. J., Beesoon, S., Birkholz, D. “Biomonitoring and Elimination of Perfluorinated Compounds and Polycholorinated Biphenyls through Perspiration, Blood, Urine, and Sweat Study”, International Scholarly Research Notices, vol. 2013, Article ID 483832, 7 pages, 2013.

22  Kahai P, Mandiga P, Wehrle CJ, et al. “Anatomy, Abdomen and Pelvis: Large Intestine.” [Updated 2023 Aug 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-.

23  Cleveland Clinic, Lymph. 8/22/23.

Metabolic syndrome is group of conditions that, together, raise your risk for heart disease, diabetes, stroke, non-alcoholic fatty liver disease (NAFLD), infertility, erectile dysfunction and other health problems (1, 2, 3).

The risk factors for metabolic syndrome include 3 or more of the following conditions:

1) Large waist size

2) High triglycerides

3) Low HDL (“good”) cholesterol

4) High blood pressure

5) High blood sugar

For vital metabolic health insights, consider getting the Essential Labs panel. You pay just $99—and save nearly 50%—by purchasing this bundled panel versus buying each lab test (listed below) individually. It includes the following: 1) Comprehensive Metabolic Panel to identify issues with blood sugar, liver and kidney function and electrolyte balance. 2) Complete Blood Count for a snapshot of your blood health. 3) Hemoglobin A1c, which measures your average blood sugar over the last 3 months. 4) Thyroid Stimulating Hormone (TSH) for a snapshot of your overall thyroid function. 5) Fasting lipid panel, which includes total cholesterol, HDL, LDL and triglycerides. After purchasing the Essential Labs panel—you can schedule the blood draw any time—up to 1 year from date of purchase.

Metabolic syndrome does not discriminate. In a 2020 study, published in JAMA, researchers analyzed survey data from over 17,000 people who were representative of the US population across gender, age, race and ethnicity (4).

What they found: While, the overall prevalence of metabolic syndrome increased somewhat between 2011 and 2016, it increased significantly for the following groups (5):

 

       –Women:  from 31.7% to 36.6%

      –Young Adults, aged 20 to 39: from 16.2% to 21.3%

      –Asian: from 19.9% to 26.2%

      –Hispanic: from 32.9% to 40.4%

Though we often take it for granted, our metabolic health (cellular health) is KEY to our overall physical and mental health.

The good news?

Metabolic health is primarily lifestyle driven. If we understand what our metabolic risk factors are—and we know our numbers—we can improve metabolic health through our food choices, lifestyle habits and shifting our mindset around what being “healthy” actually means.

In my last post, I talked about why your metabolic health matters and included the optimal ranges for each of the five biomarkers. If you missed it…you can read my post HERE.

How does each metabolic risk factor affect our chronic disease risk?

1.  Large Waist size

Waist circumference can reveal a lot about your risk for heart disease—as well as other health issues. Large waist size = For men: 40 inches or more; For women: 35 inches or more.

Even if your Body Mass Index (BMI) is less than 25, and you are at a “normal” weight, having excess fat around the waist, also known as “central adiposity”, can raise your risk of high blood pressure, high cholesterol, Type 2 diabetes and heart disease (6).

Studies have shown that it is not just general overweight/obesity that increases risk of heart disease—it is where that fat is stored on the body. 

In a study, published in the Journal of the American Heart Association, researchers tracked the lifestyle, environment and medical history—which included body measurements—of 480,000 study participants (both men and women), aged 40-69, over a period of seven years.

What they found: a higher waist-to-hip ratio (larger waist size) is strongly associated with greater risk of heart attack in both men and women, especially women (7).

According to a systemic review published in the Journal of Public Health Research, a large waist circumference increased the risks of developing (8):

 

–Hypertension

–Type 2 diabetes

–High cholesterol

–Joint pain

–Back pain

–Hyperuricemia: High levels of uric acid in the blood that can  lead to gout and kidney stones

–Obstructive sleep apnea

2.  High triglycerides

In my opinion, when it comes to cholesterol numbers, people need to pay more attention to their triglycerides (versus LDL cholesterol). Triglycerides are a type of fat found in the blood. Triglycerides are HIGH if 150 mg/dL or higher OR you are using a cholesterol medication.

Most triglycerides are made by your body from carbohydrates, including sugar and flour-based foods (like diet soda, breads, pasta, etc.), refined and processed starchy carbs (think store-bought cookies, cakes, snack foods and French fries, rice, etc.) and alcohol.

Triglycerides are a good marker of carbohydrate intake. High triglycerides of, say, 300 mg/dL, suggest that you are overconsuming carbohydrates. Triglycerides outside of the optimal range indicate that you likely have undesirable visceral fat—a dangerous type of fat that wraps around vital organs, like the liver, pancreas and kidneys.

Having higher triglycerides also means that you likely have an excess of small, dense low-density lipoprotein (LDL) particles that can lead to heart attack and stroke (9).

3.  Low HDL “good” cholesterol

Unfortunately, if you have high triglycerides, you will very likely have low HDL cholesterol. For men: Low HDL = less than 40 mg/dL; For women: Low LDL = less than 50 mg/dL.

High density lipoprotein (HDL) is a class of lipoproteins that carry cholesterol in the blood. HDL cholesterol has been dubbed the “good” cholesterol because it removes excess cholesterol from tissues, carrying it back to the liver for removal from the body. HDL can help prevent build-up of plaque—excess cholesterol deposits on the walls of your blood vessels—which can constrict blood flow, increasing heart attack risk.

A study, published in the Journal of the American College of Cardiology, found that low HDL cholesterol levels were associated with a higher risk of death from cardiovascular issues as well as a higher risk of death from cancer and other causes (10).

In this study, researchers used a study cohort that consisted of 631,762 Ontario, Canada residents—55% women and 45% men with a mean age of 57—all of whom did NOT have a history of heart disease (e.g., heart attack, heart failure, stroke) or any conditions that reduced life expectancy (e.g., history of cancer, dementia, pulmonary embolism, etc.).

What they found: Low HDL was associated with an unhealthy lifestyle, higher triglyceride levels, other cardiac risk factors and medical problems.

Keep in mind: the association between low HDL cholesterol and worse cardiovascular outcomes could be due to factors such as an unhealthy lifestyle, high triglycerides, etc., and not the low HDL cholesterol itself (11).

Your HDL level is a good indicator of your overall metabolic health. HDL cholesterol that is at least 60 mg/dL is optimal. If your current HDL is low, start with lifestyle modifications. Note: Medications used to increase HDL cholesterol have not successfully lowered the rate of heart attack (12).

Losing weight and increasing insulin sensitivity through anti-inflammatory food choices and healthy lifestyle habits (e.g., regular exercise; restorative sleep; avoiding excess alcohol, trans fats and seed oils; and stopping smoking) can help raise HDL cholesterol (13). 

4.  High blood pressure

High blood pressure, or hypertension, is exceedingly common. Nearly half of U.S. adults have hypertension, defined as regularly having a blood pressure reading of >/=130 (systolic) / 80 (diastolic) mm Hg; or taking medication for hypertension (14).

High blood pressure damages the wall of your arteries, which enables plaque to build up in your arteries. Deposits of plaque can lead to blood clots. When these blood clots flow through your bloodstream and block blood flow to your brain or heart, this can result in a heart attack or stroke.

Hardened or narrowed arteries also mean that your heart has to work harder to circulate blood; this can cause your heart to become enlarged, unable to supply vital organs with blood, and increasing risk of heart failure (15).

Lifestyle strategies that can be effective in lowering blood pressure include: quitting smoking; losing weight; limiting alcohol consumption; making anti-inflammatory food choices; reducing intake of refined salt and processed salt; increasing physical activity; and managing stress perception (16).

5.  High blood sugar

Chronically high blood sugar levels contribute to plaque buildup in your arteries, restricting blood flow to vital organs, like the brain; this can set the stage for heart disease, a heart attack or stroke.

A fasting glucose test and Hemoglobin A1c (HbA1c) both measure the amount of sugar in your blood.

A fasting glucose test provides a one-time snapshot of the amount of sugar in your blood in a fasted state—when you have not eaten or drank anything (besides water) for 8 to 12 hours.

• • Fasting glucose is 100 to 125 mg/dL = Pre-diabetes.
  • Fasting glucose of 126 mg/dL or higher = Diabetes

On the other hand, Hemoglobin A1c (HbA1c) provides a longer-term view of blood sugar control because it measures your average blood sugar over a 3-month period. High HbA1c is strongly associated with an increased risk of heart disease in people with diabetes—and without diabetes (17).

• • A1c between 5.7% and 6.4% = Prediabetes.
  • A1c is 6.5% or higher = Diabetes.

In a meta-analysis of 46 studies, published in BMJ Open, researchers assessed HbA1c and cardiovascular-related deaths for both non-diabetic and diabetic populations (18).

What they found:

For people without diabetes, an optimal HbA1c level was between 5.0% to 6.0%. For non-diabetics who had an HbA1c higher than 6.0%, the risk of death from heart disease rose significantly.

For people with diabetes, an optimal HbA1c level ranged between 6.0% and 8.0%. Among diabetics, an HbA1c higher than 8.0% was associated with a significantly greater risk of death from heart disease.

Blood sugar can be successfully managed through food choices and lifestyle modifications.

Sources

1  Tang, J., Xu, Y., Wang, Z. et al. Association between metabolic healthy obesity and female infertility: the national health and nutrition examination survey, 2013–2020. BMC Public Health. 23, 1524 (2023).

2  Westerman R, Kuhnt AK. Metabolic risk factors and fertility disorders: A narrative review of the female perspective. Reprod Biomed Soc Online. 2021 Oct 1;14:66-74.

3  Martins AD, Majzoub A, Agawal A. Metabolic Syndrome and Male Fertility. World J Mens Health. 2019 May;37(2):113-127.

4, 5  Hirode G, Wong RJ. Trends in the Prevalence of Metabolic Syndrome in the United States, 2011-2016. JAMA. 2020;323(24):2526–2528.

6  Klein S, Allison D, Heymsfield SB, Kelley DE., Leibel RL, Nonas C., Kahn R. Waist circumference and cardiometabolic risk: a consensus statement from Shaping America’s Health: Association for Weight Management and Obesity Prevention; NAASO, The Obesity Society; the American Society for Nutrition; and the American Diabetes Association. The American Journal of Clinical Nutrition. 2007; 85:1197-1202. Printed in USA. © 2007 NAASO and the American Diabetes Association.

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8  Darsini D, Hamidah H, Notobroto HB, Cahyono EA. Health risks associated with high waist circumference: A systematic review. J Public Health Res. 2020 Jul 2;9(2):1811.

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