Posts in Gut Health
3 Weeks to Clearer Skin! - Ep. 041

Learn how to heal your skin from the inside out today on the Tiny Fit Diva Podcast. Kylene Terhune knows how frustrating it can be to manage skin issues. Your skin, especially your face, is how you present yourself to the world; it’s personal! 

We try to clean out skin from the outside, but real healing comes from the inside. Kylene used to struggle with Rosacea herself. Years ago when she was just beginning on her health journey she stared cleaning up her eating to help improve her energy, and she serendipitously discovered a cure to her Rosacea!

Kylene has partnered with the app Suggestic which is a free resource to help you manage your nutritional goals and track your symptoms and biomarkers so you can see progress quickly! Download Suggestic right now. You’ll have the chance to upgrade for $99 for even more specific help geared toward clearing your skin and direct access to Kylene! The week of November 5th only Kylene is offering a 30% discount so if you’ll get the 3 Weeks to Clearer Skin Program for just $69.95!

Be sure to take advantage of Kylene’s free recipe book: 21 Meals in 21 Minutes https://www.thetinyfitdiva.com/21-meals-in-21-minutes

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Women's Health and Being Fully Human with Stacy and Erin - Ep. 040

Learn how to best support mother and baby in our episode of the Tiny Fit Diva Podcast today! Your host Kylene Terhune welcomes Stacy and Erin to episode 40 to share their wealth of knowledge on women’s health.

Pregnancy and Postpartum are beautiful times of life. Nurturing the mind, body and soul of the mother is critical to the health of the baby and family for years to come. Stacy and Erin have an energy and passion for this work that radiates through the sound waves! We’re so happy you’re tuning in today to learn the benefits of preparing in advance for the sacred experience of motherhood.

Learn more about their services at: preparingtoparent.com

Video of today’s interview:

https://www.youtube.com/watch?v=8g3vbYvNqjQ

Be sure to take advantage of Kylene’s free recipe book: 21 Meals in 21 Minutes https://www.thetinyfitdiva.com/21-meals-in-21-minutes

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Where Wu Meets Science With Diana Lane - Ep. 039

Welcome to the Podcast! Your very own Tiny Fit Diva Kylene Terhune is here today with Diana Lane to discuss the beautiful balance between modern medicine and Eastern medicine. Diana is a stress-reduction specialist and holistic health expert. She specializes in women’s wellness, adrenal fatigue, insomnia, cycle issues and acupuncture, practicing at Moon Medicine Magic in Austin, Texas.

Kylene and Diana discuss so many interesting things relating to women’s health in our episode today. First, Diana shares her experiences and education with Chinese medicine. A holistic approach to health includes a mind-body connection. Care for the mind requires stress management and care for the body means supporting the body and eliminating harmful substances that are so prevalent in the world. 

Meditation is such a wonderful tool for mind body connection and restoring youth. Kylene and Diana share mediation tips for all levels.

Another important women’s issue is understanding cycles and sex education. There is a great need for improvement in these areas and Diana strives to help women everywhere work through cycle struggles to learn what is healthy and normal.

Diana offers a Moon Medicine Magic Course which focuses on the sacredness of cycles and sisterhood for transformation or refinement. This is a 3-month program with a lovely overnight retreat. Check out Diana’s links below:

Website:   moonmedicinemagic.com

Facebook:   https://www.facebook.com/moonmedicinemagic/

the sacred cycles sisterhood

Friend her on Facebook: Diana Lane and follow join the group: The Sacred Cycles Sisterhood

You can also e-mail her at: moonmedicinemagic@gmail.

Be sure to take advantage of Kylene’s free recipe book: 21 Meals in 21 Minutes https://www.thetinyfitdiva.com/21-meals-in-21-minutes

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Genetic Expression and MTHFR with Dr. Kendra Becker - Ep. 038

Have you always wondered what MTHFR means? Today is your lucky day! Welcome the The Tiny Fit Diva Podcast with your host Kylene Terhune! Today Dr. Kendra Becker is joining us on the show. She’s an Integrated Physician practicing in Waterford, Connecticut specializing in the MTHFR gene mutation, Fertility, Autism, Asthma, Allergies and Atopy (eczema).

Today’s episode is all about keeping healing at home! She began her career in medicine as a nurse before shifting to a Naturopathic education. Her practice focuses on individuality, pediatrics, and using Epigenetics (the study the environment’s influence on your genes to diagnose and treat). 

Genes can show whether you have a susceptibility to pesticides, wifi, certain chemicals, anesthesia or pharmaceuticals. This comes down to knowing if you have a sensitivity to and a difficulty processing toxins. Some people do have the ability to detox, so they can get away with eating processed goods like PopTarts. An activated MTHFR, though, means you’ll likely have trouble with Methylation (effectively elimination toxins from the body).

Everyone has a bucket to hold toxins that it can’t process and release, and once that bucket gets full, you’ll start to show symptoms of poor health. Everybody is different. 

Dr. Kendra Becker can help you find out if there is something in your genetic pre-disposition that she could support so that you can live the healthiest life possible based on your environment or help you know how to change your exposures or environment to support your genetics. And, just because you have a certain gene doesn’t mean it’s activated or turned on. The genetics load the gun but the environment pulls the trigger.

Dr. Kendra Becker has also written two books:

A Delicious Way to Heal the Gut https://www.amazon.com/Delicious-Way-Heal-Gut-Beckers/dp/1519282370/ref=sr_1_1?ie=UTF8&qid=1539022477&sr=8-1&keywords=a+delicious+way+to+heal+the+gut

All You CAN Eat https://www.amazon.com/All-You-CAN-Kendra-Becker/dp/1732297401/ref=sr_1_1?ie=UTF8&qid=1539022527&sr=8-1&keywords=all+you+can+eat+kendra+becker

Kylene and Kendra then discuss the recent studies showing links between the MTHFR gene and Down Syndrome. It completely makes sense that if you’re more susceptible to toxicity that we should be able to find this out so we can limit exposure.

Kendra talks about her stance on supplements and how they’re not her go-to solution most of the time. For example, if you’re too sensitive to take b12 and folate she knows how to prime the body to be able to absorb those better so you don’t feel sick. You have to introduce things gradually so the person can handle it mentally and their cells can handle it.

Links for today’s episode:

drkendrabecker.com

Be sure to take advantage of Kylene’s free recipe book: 21 Meals in 21 Minutes https://www.thetinyfitdiva.com/21-meals-in-21-minutes

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

The Autoimmune Protocol With Angie Alt - Ep. 037

Welcome to The Tiny Fit Diva Podcast with your host Kylene Terhune! Today in Episode 37 Kylene welcomes Angie Alt. She’s a teacher, an autoimmune warrior and the author of The Alternative Autoimmune Cookbook: Eating for all Phases of the Paleo Autoimmune Protocol.

The Autoimmune Protocol is intense. If you’re considering a 30, 60 or 90 day elimination phase our episode today will be super helpful.

Angie Alt endured several health issues including Lichen Sclerosus, Endometriosis and Secondary Infertility over the course of 11 years before she discovered the Autoimmune Protocol by reading Sarah Ballantyne’s blog The Paleo Mom.

Puberty, pregnancy, post partum and menopause are the higher-risk times of a woman’s life to develop an autoimmune disorder. This is due to the hormone changes that women undergo.

If you’re curious about prevention you can focus on sleep, eliminating stress and consuming nutrient-dense foods, but don’t think that you’re guilty of brining on an autoimmune disorder yourself if you haven’t always followed these prevention practices. 

Let’s get down to the brass tacks. AIP means no grains, legumes, dairy, eggs, nuts, seeds, chocolate, coffee, night shades. (tomatoes, eggplant, peppers, etc.) 

AIP means yes to bone broth, fish, shell fish, organ meats, fermented foods, and more vegetables than a vegetarian. AIP means good sleep and stress management.

Should you begin your elimination phase slow and steady or go cold turkey? Kylene and Angie discuss how you can know which style is for you.

Go easy on yourself when you experience and struggle with sugar cravings. Don’t expect perfection.

Eat regularly because when you have low blood sugar you cannot easily out-will-power your body’s biology and the cravings. 

Then, there’s the reintroduction phase. This is when you carefully try one food at a time and watch for reactions. 

And lastly, Kylene and Angie answer listener questions about the autoimmune protocol, giving us even more insight into living with an autoimmune disorder.

Links for today’s episode:

Angie Alt’s Website: autoimmunewellness.com

Look for her on Facebook and Instagram as Autoimmune Wellness

Angie Alt’s Book: https://www.goodreads.com/book/show/24454069-the-alternative-autoimmune-cookbook

The Paleo Mom: https://www.thepaleomom.com/about/about-sarah/?cn-reloaded=1


Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 


The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Your Longevity Blueprint With Dr. Stephanie Gray - Ep. 036

Hello and Good morning from The Tiny Fit Diva Podcast! Today your host Kylene Terhune is bringing you Episode 36 where she welcomes Dr. Stephanie Gray, author of the book Your Longevity Blueprint. She’s also the owner of the Integrative Health and Hormone Clinic in Hiawatha, Iowa where she practices medicine and offers the most progressive functional medical testing options. Today she and Kylene dive deep into gut, hormone, and detox health.

Dr. Stephanie Gray tells us about her own health journey. She began to experience episodes of Tachycardia and learned for herself the importance of stress management. Kylene points out that our culture glorifies stress-inducing behaviors like staying up late and pushing through the day with coffee. The truth is that ignoring your body’s message to you that you’re tired is the main cause of many health problems.

Conventional medicine can be compared to the fire department. Their arsenal includes drugs or surgery. Dr. Stephanie Gray wanted to get to the root of her Tachycardia and not just submit to drug treatments indefinitely. Functional medicine tries to get to the root of the problem. That’s exactly why her husband and office manager encouraged her to write a book to clarify what she can do at her clinic to help patients get to the root cause of their problems, too.

Links for today’s episode:

Get 10% off Stephanie's book and other purchases when you visit: www.yourlongevityblueprint.com/tinyfitdiva

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Hacking Your Genetics With Erika Gray From Toolbox Genomics - Ep. 035

Good morning and welcome to The Tiny Fit Diva Podcast! Today your host Kylene Terhune is bringing you episode 35 where she chats with Erika Gray from Toolbox Genomics. Usually, in pursuit of good health, we encounter more questions than answers. That’s why it’s absolutely incredible to be able to look at your actual genetics to solve the mysteries about how your unique body functions.

Listen in to learn how genetic testing can change the way you take care of yourself.

Links for today’s episode:

https://www.toolboxgenomics.com/

https://sequencing.com/

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Getting Your Kids in the Kitchen With Katie Kimball - Ep. 034

Good morning and welcome to The Tiny Fit Diva Podcast! Today your host Kylene Terhune is bringing you episode 34 where she chats with Katie Kimball about how to get kids on board with good nutrition. 


It’s no secret that kids have a reputation for being picky eaters. Not all, but most kids tend to be weary of trying new foods. Katie Kimball has figured out some amazing tips to help kids get in the kitchen, as helpers and tasters. Thanks for tuning in!


Check out Katie Kimball at: 

www.kidscookrealfood.com/diva


Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 


The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Neural Muscular Therapy and Gut Heath Test Results - Ep. 028

Welcome to the Tiny Fit Diva Podcast Episode 28! You’re going to love today’s show. As a special treat, we’re featuring two fascinating health topics. 

First, Kylene Terhune has invited Erin Clarke back to the podcast. She can check out her first Tiny Fit Diva appearance on Episode 11. This time she’s here to talk about Neural Muscular Therapy. Listen in for information on how to heal sports injuries, care for your muscle groups and how to use hot and cold temperatures properly.

Second, Kylene gives us an inside look into how gut health test results work, analyzing stool testing findings, before and after a 6-month-long protocol. The results from stool testing are incredible. There is so much that you can learn about your body by looking at the digestive system. The bacteria in your gut can make or break your chances at building a healthy immune system, having energy and losing weight. The answers to some of the toughest questions are right here. You just have to look and listen to what you body is telling you!

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Pregnancy, Allergies, Probiotics and more with Clinical Pharmacist Melody Hartzler - Ep. 027

Welcome to the Tiny Fit Diva Podcast! Kylene Terhune is your personal Functional Diagnostic Nutritional Practitioner and she’s brought a fantastic guest to the show today. Meet Melody Hartzler, a Clinical Pharmacist and probiotic expert! Today on Episode 27 Kylene and Melody dive deep into allergies, probiotics and supplementation, with extra-helpful information for moms and babies, too!

 

Gut health can require a bit of management to keep strong and balanced. Luckily for children, gut health can be restored pretty quickly because they don’t have as many years of damage to recover from, like some adults do.

 

First, let’s look at what pregnant moms can do for their baby. Studies are showing that mothers who have enough Omega 3s and Vitamin D tend to have children with fewer allergic disorders and wheezing. We know that Folic Acid and Folate are essential, but be sure to find out if you have the MTHFR gene, which would mean that you’ll need to take Methylated Folate instead of regular Folate.

 

Now, once the baby is born we can talk about how to best support the baby’s gut health through either breastfeeding or other great practices. Depending on your situation, you may be planning to breastfeed or you may be planning to use formula. If you can’t breastfeed, rest assured Melody has some super-healthy things you can do for your baby, too. If you’re on the fence, it may be worthwhile to try to breastfeed because babies are born with a leaky gut, (since they need to get proteins absorbed through their gut lining) and breastmilk has Pre-biotics which decrease the risk of allergies and asthma.

 

For Vitamin D for infants and toddlers, you can supplement safely with Gummy Sun Dots which contain Polypodium Leucotomos, a fern extract.

 

For Probiotics for infants, toddlers and women check out Klaire Labs products.

 

Kylene and Melody also discuss possibly correlations between the Lip-and-Tongue-Tie-Connection and other allergies and gut conditions.

 

You can find Melody at https://pharmtotable.life/

Follow her on Facebook!  https://www.facebook.com/PharmtoTable.Life/

To see today’s interview check out the video: https://youtu.be/tkekF-yBu2g

 

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Personalized Massage Therapy with Casey Hamby - Ep. 026

Welcome to the Tiny Fit Diva Podcast! Today your host Kylene Terhune welcomes special guest Casey Hamby to discuss the absolute best form of self care: the kind you do at the spa! That’s right  -  it’s spa day here on the podcast!

 

Self care is so important to your overall health. How many times have we heard that we need to put ourselves first? Relaxation won’t happen on its own. Casey and Kylene recommend actually scheduling time for self care. Let yourself breathe and relax. To help set the mood you can apply lavender oil to a cotton ball and keep it nearby.

 

Casey Hamby has been a massage therapist since 2002. She is the manager at Hand and Stone Massage and Facial Spa in Dayton, Ohio. They offer so many wonderful treatments including hot stone massage, cold stone facials, aromatherapy, waxing, peels and LED light treatments.

 

Today we talk about how to reduce your stress at home and work. Casey shares some amazing tips for dealing with pregnancy and postpartum. There are also some great spa treatments that can offer serious relief with allergies and sinus issues. 

 

Hydration is so important. A good massage therapist can tell from the way your skin and muscles feel and look how hydrated you are. Learn from a pro how massages work and how facials work and how estheticians work your skin from the inside out.

 

Check out Hand and Stone Massage and Facial Spa on Facebook  https://www.facebook.com/handandstonedayton/ 

Casey is also on Instagram and Youtube. 

 

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Stephanie Llacuna on Toxin-Free Living - Ep. 025

Welcome to The Tiny Fit Diva Podcast Episode 25 where your host Kylene Terhune is introducing us to another amazing guest to talk about healthy living! This week we’re focusing on toxin-free living. There are some things that we cannot control about our environments, but for the things we can control, like food and skincare products, we should try to limit our exposure to harmful chemicals. We want to be smart about this, though and not just fall for clever marketing campaigns.

 

Green washing is when a label tries to represent a food or a cleaning product as more healthy than it really is. If the terms “clean” or “organic” are used on a label, we may assume it’s toxin free, but it if you look at the ingredients you’ll see pernicious things.

 

Here are some tips to detox your environment:

 

The priority needs to be switching to an aluminum-free deodorant. Be patient as you find one that works with your body chemistry. Next, find a Flouride-free toothpaste.

 

Watch out for weed killer. Vinegar is great and there are some great baking soda alternatives, too.

 

For inside cleaning there is a cleaning version of vinegar that doesn’t smell as bad. 

 

Watch out for sunscreen that contains Oxybenzone and Octinoxate. A good zinc-based sunscreen is better, and avoid the spray-on sunscreens that expose you to breathing in those fumes.

 

If a product label lists “fragrance” or “natural flavors,” beware, as this can be referring to a multitude of unlisted ingredients. 

 

These days we may not have as much acute illness as people did two hundred years ago but we have a lot more chronic illness. Toxins assault us all day everyday so it’s no wonder. This is great information to try to protect ourselves.

 

Here are some tried and true recipes from Stephanie Llacuna:

 

Toxin-Free Weed Spray

1 Gallon Vinegar

2 Cups Epsom Salt

½ Cup (Toxin-free) Dish Soap 

 

Armpit Detox/Care

  • Bentonite Clay Armpit (or face) Mask

-1 TBSP Bentonite clay

-2 TBSP Apple Cider Vinegar

-Water (enough to get the right consistency)

-Mix in a non-metal bowl with a non-metal utensil.

-Apply to armpits and let dry for 5-10 min. Wash off. 

  • Activated charcoal soap (any brand)-helps to pull-out toxins while transitioning to a toxin-free deodorant.
  • For relief of itching/irritation/rashes caused by built-up toxins reacting with baking soda in natural deodorants, apply coconut oil and aloe vera as needed.

 

Resources

Estrogen and Your Liver - Ep. 024

Welcome to The Tiny Fit Diva Podcast Episode 024! Today Kylene’s episode is chock-full of helpful knowledge about how hormones work!

 

She’s teaching how your liver affects your hormones. We think of the liver as the detoxification organ. It flushes out heavy metals, toxins that you’re exposed to in the air (even hairspray), pesticides in your food, and even caffeine in your diet. 

 

The liver also does this same cleansing with your hormones. The liver is where your hormone metabolism occurs. There, the hormones can be activated into other compounds or deactivated and excreted from the body.

 

Kylene’s hormone testing takes a very close look at the sex hormones. She works with clients all over the country to order the simple lab tests which can be done at any clinic. Then, she reads the results and carefully corrects any imbalances you have. Here’s the skinny on some of the levels she’s looking for:

 

Estradiol is the main estrogen produced by the ovaries in pre-menopausal women and the second primary estrogen in men.

 

Estrone is the main estrogen in post-menopausal women and the primary source of estrogen in men.

 

Estriol is the estrogen that takes priority when a women is pregnant because it is produced in large amounts by the placenta. 

 

If you have a sluggish or over-burdened liver, estrogen can build up in the body and you could become estrogen dominant. You might be estrogen dominant if you have noticed fluid retention, low libido, difficult PMS, mood swings, sleep disturbances or weight gain.

 

To support the liver, we want to address gut health. Supplementation to support the liver is great, but it’s best to reduce inflammation from the diet right from the get-go. And, the biggest sources of inflammation for most people are gluten, processed dairy and refined sugar. 

 

Here are a few more ways to support the liver:

 

Fiber helps bind chemicals and toxins to eliminate them from the system. Soluble and insoluble, alike. Now, you don’t need to eat whole grains to get fiber. In fact, please don’t eat whole grains. If you eat beans, vegetables, nuts and seeds you’re set on the fiber front.

 

White rice may actually be more healthy than brown rice because the brown rice still contains the hull and it tends to irritate the gut more in many people.

 

Avoid caffeine and alcohol. Seriously. 

 

Reduce exposure to aluminum. Try out some natural deodorants until you find one that works for you. Kylene uses Primal Pit Paste.

 

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Hormones, Cholesterol and Nutrients You Need! - Ep. 023

Welcome to The Tiny Fit Diva Podcast Episode 023! Today Kylene is teaching us all about the proper care and maintenance of your hormones. There are things that negatively affect hormones and there are nutrients that are beneficial for hormones, too. Let’s dive in!

 

Kylene is talking about progesterone, estrogen, testosterone and cortisol. These are your steroidal hormones and they are made from cholesterol.

 

You need cholesterol for hormone balance because it’s what your steroidal hormones are made out of. Low cholesterol diets of the past are not good for you. You may be skeptical if you’ve been told for years that cholesterol was bad. Research is now showing that the body creates its own cholesterol in much larger amounts than are contributed through diet. 85% of the cholesterol in the circulation system is produced by the liver. So, avoiding cholesterol in your foods won’t reduce the cholesterol levels in your blood very much. Go ahead and keep your egg yokes!

 

Things that negatively affect hormones are food sensitivities and gut flora issues. Food sensitivities and parasites alike can break through your gut lining, cause inflammation and ramping up your immune system. Read for yourself here:

 

https://kresserinstitute.com/gut-hormone-connection-gut-microbes-influence-estrogen-levels/

 

The nutrients you need for healthy hormones are: vitamin c, magnesium, selenium and zinc. Kylene gives us a few recommendations for healthy foods that will power our hormones. Just a few of them are strawberries, avocado, pumpkin seeds, sea weed, oysters, leafy greens, mushrooms, crab and beef liver supplements. 

 

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com

Food Sensitivities and Vacation! - Ep. 022

Welcome to The Tiny Fit Diva Podcast Episode 022! Kylene is fresh off her vacation with Patrick in the Dominican Republic and she’s back with some great clean eating tips. She’s going to teach us how to balance healthy eating and fun eating on vacation and how to reintroduce foods you’ve eliminated due to sensitivities.

 

Remember to decide ahead of time on your eating “negotiables” and “non-negotiables.” And, when you choose to indulge on a negotiable vacation indulgence, make sure that it’s something you’ll really enjoy and that the portion is small.

 

Many people who are interested in avoiding problematic foods get MRT food sensitivities testing. The testing shows you which foods negatively affect you by rating them on a scale of green to yellow to red. After you carefully eliminate any foods that appear in the yellow and red ranges for a set amount of time, you can try to reintroduce foods, while watching for any reactions.

 

Reintroducing foods like dairy, mushrooms and blueberries later may prove to be totally fine because the gut will have gone through some healing by avoiding these foods for several months and now may be able to tolerate them, especially in small doses. You may discover that your food sensitivities have diminished or gone away completely.

 

Kylene noticed this on her trip. She tried eating avocado, a food that she had been sensitive to in the past, and she had no reactions. She goes over the 3 main reasons why this was the case. 

 

  1. It could have been that her sensitivity diminished when she gave her body a break.
  2. It could have been the lower amount of stress she experienced on vacation.
  3. It could have been that the foods she ate had been grown, prepared and processed differently.

 

Being in a new place means eating foods with a new nutrient diversity, which could have been beneficial as well.  Most of our dry grains like corn and wheat in the United States are sprayed with glyphosate. Even in small amounts, glyphosate kills off your beneficial gut flora. Just remember that you’re eating what your food eats.

 

Don’t forget to download Kylene’s free guide: 5 Steps to Crushing Your PMS which you can find at www.thetinyfitdiva.com 

 

The Tiny Fit Diva Podcast teaches you how to balance your hormones, eat what you want, release the guilt, and have freedom mentally and physically from the restrictive mentality of dieting. Your host, Kylene “The Tiny Fit Diva,” is the right person to help you do it! She is a personal trainer, online health coach, wife, stepmom and a certified FDN practitioner. It’s Kylene's passion to help you achieve and claim your optimum health. 

Health * Hormones * Happiness

Email Kylene at kylenet@thetinyfitdiva.com