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Stress Management

Meditation: Precision Medicine for the Brain and Body

By Sara Gottfried MD | June 25, 2019
Meditation: Precision Medicine for the Brain and Body |Meditation| Sara Gottfried, M.D.

As someone who has fixed a cup of tea and sat down to get quiet on a daily basis for the past few decades, I am a total convert on…

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Sugar and Brain Health: How to Keep Your Marbles As You Age

By Sara Gottfried MD | June 6, 2019
Sara Gottfried Hormonal Health Article |Sugar|Sugar and Brain Health: How to Keep Your Marbles As You Age

We all know that sugar is not good for the waistline. But do you know the effect sugar has on your brain health? Sugar is perhaps the best-known offender when…

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Why do Hormone Imbalances Happen?

By Sara Gottfried, MD | April 9, 2018

Hormone imbalance stems from various factors. In fact, symptoms and sensations you might consider normal as an aging woman are actually from broken hormones that can easily be fixed with…

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Postpartum Anxiety: A Unique Problem Faced by Women

By Sara Gottfried, MD | April 2, 2018

You’re thinking about the birth or just had a baby. You’re not ill, you’re thrilled about having a baby. You’re not depressed, but you’re on edge and worried about having…

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How to Look and Feel Your Best As You Age

By Sara Gottfried, MD | March 19, 2018
How to Look and Feel Your Best As You Age| Women's Health | Sara Gottfried MD

Do you want to feel your best as you age? What are the secrets to improving your healthspan and better aging? Here are the main steps I recommend to turn…

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Hormones: A Problem Worth Fixing

By Sara Gottfried, MD | March 12, 2018

Stress is inevitable but how we deal with it and whether it causes further hormone imbalances is not. In order to help you balance your hormones naturally, lose weight, and…

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Six Tips to Sleep Better, Detox Better, and Lose Weight.

By Sara Gottfried, MD | February 19, 2018
Six Tips to Sleep Better, Detox Better, and Lose Weight. | Sara Gottfried, MD

You already know the importance of sleep to your health. But did you know that sleep governs over 600 genes? Those include weight loss genes (such as CLOCK) as well…

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Get Better Sleep: 7 Tips for 7 Hours

By Sara Gottfried, MD | July 3, 2017

Do you get fewer than seven hours of sleep per day? If you answer yes, you are not alone. In fact, one-third of American adults “undersleep,” according to the most recent,…

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3 Simple Ways to Calm Your Mind and Find Peace

By Sara Gottfried, MD | June 12, 2017
3 Simple Tools to Calm your Mind and Find Peace | Women's Health | Sara Gottfried M.D.

Over and over patients tell me they want peace and calmness in their life, but the highway of life keeps them moving. Meditation? Slowing down? Who has time to sit…

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Viva Las Vagus: How Vagal Tone Impacts Your Health (and 10 Ways to ‎Improve It)‎

By Sara Gottfried, MD | March 8, 2017

Sometimes I wonder how long I’ve had a problem with my vagus nerve. Years? Decades? Vagus means “wanderer.” This nerve—the longest one in your body—wanders all over your body to…

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PRAISE

“For the first time in my adult life I feel that I have gained control over food. I feel healthier, look better and have gained an interest in making sure that what I am putting into my body is the best it can be. And I lost 10 pounds in all the right places.”

– Janice Lunde, Dr. Sara’s Detox Challenge Participant

“Dr. Sara is the height of excellence! She is incredibly knowledgeable and gives very generously of her time. I feel so blessed to have been able to work with her.”

– Yvonne Varah

“You don’t have to settle for being stressed out, binging on sugar and chocolate, and aging prematurely. Stop blaming yourself and step into sacred action. It’s your birthright. You can have the joyous, mission-driven life you want, and Dr. Sara is here to show us how.”

– Marci Shimoff, New York Times Bestselling Author of Happy for No Reason and Love for No Reason

“Dr. Gottfried offers powerful and effective tools for addressing the most difficult health issues facing women and men today. She is warm and kind and has so much experience to draw upon, it’s inspiring. Thank you Dr. S!”

– Cassandra Mick

“Dr. Sara Gottfried is a modern-day healer goddess if ever there was one, and she also happens to be a Harvard Medical School graduate and rigorous physician-scientist.”

– Christiane Northrup MD, author of Women’s Bodies, Women’s Wisdom

“Dr. Gottfried’s book and detox came at a time when I was ready to give in to old age. Hot flashes, low energy and libido, weight gain, increasing blood pressure and cholesterol levels were unacceptable to me. I now know that hormone levels and what I eat are a huge influence on how I feel and look. To now be able to control something that was out of control is empowering…”

Cheryl V., Dr. Sara’s Detox Challenge Participant

“My health coach told me about your book and I took the [hormone] test, and lo and behold, I found I was a mess, hormonally speaking. Now I’m getting on track and I love your videos and your book. I feel like I’m getting my life back again, when not long ago I truly thought I was losing it!”

-Tracy, Registered Nurse

“You don’t have to accept the hormonal hell of being tired, stressed, overweight, and never in the mood for sex as you grow older. In her fabulous new book, the brilliant Dr. Gottfried gives you an effective, easy-to-follow plan to balance your hormones and become lean, energetic, and loving life again. Stop settling and reclaim your sexy!”

–JJ Virgin, Author of Six Weeks to Sleeveless and Sexy and The Virgin Diet

“I lost 10 lbs., reset my hormones and metabolism and eliminated my sugar cravings! I have also found that I respond to stress much differently, I feel it, notice it and move on from it. Stress no longer has a grip on me. Dr. Sara’s conference calls and detox information was invaluable. I am so grateful for this program. Thank you Dr. Sara!”

–Sophia, Dr. Sara’s Detox Challenge Participant

“The Hormone Cure is the playbook for your mojo, your mind, and your bootie. With every chapter I thought, ‘So THAT’s how that works.’ I wanted to call every girlfriend and give them the goods on how to glow… now and always.”

-Danielle LaPorte, Author of The Fire Starter Sessions and The Desire Map

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Which factors are the worst in causing your cells Which factors are the worst in causing your cells to age? It’s tough to pick only one, but I’d say food. Sleep is a close second, as is the right exercise and mindset. What’s surprising is that your genes are less of an influence. 90 percent of the signs of aging and disease are caused by lifestyle choices, not by your genes. How you age has so much to do with epigenetics, which is how our genes interact with our environment. This gives you an incredible opportunity to change the course of disease and aging in your body. We have the power to control our healthspan and our risk of disease. 👉We have the power to choose how we age. Here are more key factors that cause cells to age: ▪As we age the mitochondria inside our cells, the tiny powerhouses that turn food and oxygen into energy, become gunked up with debris and damage and feeling tired and achy becomes the new norm. Eating empty calories such as sugar, flour, and overly processed foods affect the functioning of the mitochondria. ▪The older we get, the weaker our gut function becomes. It can lose its ability to digest well and extract nutrients, such as B vitamins. A poor-functioning gut can also increase inflammation in your body, which leads to inflammaging, that unfortunate combination of progressive inflammation and heightened stress response that leads to faster aging. 👉Bottom line: your gut can accelerate or decelerate your aging clock. ▪Toxins also contribute to faster aging. Every day, you are exposed to toxins, even if you aren’t aware of them. There are toxins in our homes such as mold and in our cleaning products. They are in synthetic skin-care products, in pollution, or pesticides. These toxins can accumulate in your fat and accelerate aging. Scientists call them gerontogens. Like, save, and share😍
4 ways to detox your home Clean up your bathroom, 4 ways to detox your home Clean up your bathroom, kitchen, and car to reduce your exposure to the most common everyday chemicals and endocrine disruptors. ▪Buy houseplants. Studies have shown that they reduce indoor pollution by 30 percent in nine weeks. ▪Use fluoride-free toothpaste and be sure your water filter removes fluoride. Install a reverse-osmosis water filter. ▪Kill mold in showers, in tubs, under sinks, and in toilets. Here's a non-toxic way to remove mold: Make a paste of organic liquid soap mixed with baking soda. Wear gloves to apply the paste, then rinse with hot water. Spray full-strength white vinegar on any residual mold, let it sit for an hour, and clean. It kills the majority of mold without the toxic effects of bleach. Areas larger than a few feet may require professional attention. ▪Replace plastic food and water containers with glass, ceramic, and stainless steel. Use your stash of containers instead of plastic wrap to store and transport food. 👉And don’t forget your car: Recirculate air and keep car windows closed while sitting in traffic or at red lights in your car. This will keep the air circulating internally rather than drawing in pollutants from the outdoors. These settings provide the best ventilation with up to a 76 percent reduction of in-car air pollution. Do you detox your home regularly?
What does it mean to actively detox? The liver i What does it mean to actively detox? The liver is our main detox organ. However, relying on the liver to do its job against all the toxins we face may not be sufficient, so we need to lighten the toxic load with occasional, focused detoxification. 👉LIGHTEN THE LOAD ON YOUR LIVER ▪Consume 5 to 10 cups of veggies/day, half cooked, half raw, including bitter vegetables and herbs for their liver benefit: arugula, dandelion leaves, endive, radish, sage. ▪Raise glutathione with allium: onions, garlic, and leeks. ▪Consume cruciferous vegetables that trigger clean-up in your liver: broccoli, Brussels sprouts, cabbage, cauliflower, kale, radishes. ▪Add prebiotic fiber. Feed the good bacteria in your gut ecosystem and remove toxins like BPA. Include asparagus, burdock root, Jerusalem artichoke, jicama, garlic, onion, leeks, unripe (green) bananas, flaxseeds, seaweed, konjac root (you can find this prebiotic source in shirataki noodles), and yacon root. Add in four to five forkfuls of probiotic foods per day: sauerkraut, kefir, and kimchi. ▪Beyond food-based fiber, take supplemental prebiotic fiber including arabinogalactan, human milk oligosaccharides, oat bran, rice bran, inulin, pectin. ▪Consume half your weight in ounces of filtered water daily. ▪Avoid alcohol 👉DETOXIFY YOUR BODY WITH SWEAT, HEAT, AND CIRCULATION ▪Exercise to pump lymphatics at moderate to high intensity for 30 min/4 days a week. Get your heart rate up to at least the moderate zone (50 to 70% of maximal heart rate—a quick calculation is to subtract your age from 220) to be sure you sweat. ▪Sit in a sauna 4 to 7 days/week for 20 to 60 mins. ▪Practice kundalini yoga to detoxify body and mind and improve circulation. Start with 15 to 30 mins/day building up to 30 - 90 mins at least five days per week. If your toxin burden remains high after trying the above, you can add: 👉SUPPLEMENTS TO REDUCE TOXINS ▪Probiotics - Saccharomyces boulardii ▪Activated charcoal -Omega-3s Selenium ▪To help rid the body of heavy metals, take liposomal glutathione or take the precursor, N-acetyl cysteine (NAC) or (R)-alpha-lipoic acid. 👉Read more in the Toxins Chapter in BRAIN BODY DIET
What Are My Seven Pillars of Health? ▪Eat Food What Are My Seven Pillars of Health? ▪Eat Food is information for your DNA and for that of your microbiome. Eat 1 lb of vegetables a day, 20-30 species a week. WHEN you eat is as important. Our genome evolved eating during limited daylight hours followed by metabolic rest. An 8-hour eating window followed by 16-hour overnight fast (16:8) is best. ▪Move The muscle fibers that you lose first as you get older are the type IIB. They are responsible for the explosive effort needed for actions like box-jumping and burpees. Cultivate IIB today. ▪Sleep We need 7-8.5 hours of sleep a night. Track your deep sleep. Aim for a minimum of 90 min deep sleep each night. Good sleep is essential to keeping your telomeres long and lovely. Telomeres are our biological aging markers. ▪Think Gut-brain axis and its integrity is essential to your health. The way we rise above stress is one of the ways to interfere with the thought process. Those with high perceived stress are at greatest risk. It shrinks your telomeres, it shrinks your brain, it pokes holes in your gut lining. This can disrupt your ability to think. ▪Soothe What can you do to reduce your perceived stress? To buffer the matrix of your body from high cortisol? Exercise is one of the best ways to buffer stress. As is yoga. ▪Connect The new area of social genomics is very important to health. We are anciently wired to scan our environment for 3 things: social conflict, rejection and social isolation. When you experience any of these 3 things, it triggers your immune system to go into high alert. It triggers an inflammatory cascade and is probably at the root of the epidemic of autoimmune disease. ▪Detox I was taught that detoxification takes place naturally in the body. That is not my experience over 25 years working with patients. I have found my patients are commonly toxic. From drinking too much alcohol, or from being exposed to pesticides. We have to ACTIVELY detoxify. Drop a 😍if you agree with these pillars of health. Please save and share.
4 common sexual complaints and the role hormones p 4 common sexual complaints and the role hormones play: ▪Low sex drive Around 70% of low sex drive issues are due to hormonal imbalances, including low estrogen and testosterone. Maintaining a balance of all the sex hormones is vital for vitality and sexual well-being. The stress hormone cortisol, through the Pregnenolone Steal process, often disrupts this balance. Pregnenolone, derived from cholesterol, is the "mother" hormone. Under normal and calm circumstances in your adrenal glands, it converts into progesterone or DHEA, a precursor to testosterone. Chronic stress increases cortisol, depleting pregnenolone and potentially causing hormonal imbalances. ▪Difficulty getting or staying erect Low “T” or testosterone is what the ads on TV would like you to believe is the cause of all erectile dysfunction (ED), but I agree with my friend and colleague @drspar that ED can be a blessing in disguise because it can indicate atherosclerosis leading to restricted blood flow. People with ED have a greater risk of heart attacks and strokes, so I recommend a comprehensive precision medicine approach to get to the root cause. ▪Vaginal dryness Vaginal dryness, irritation, or loss of feeling in the genital area can be due to low estrogen and sometimes low testosterone. There may also be a lack of lubrication elsewhere (dry eyes, dry skin, dry clitoris). Vitamin E can help with vaginal dryness. Doses of 50–400 IU per day. You need four weeks of vitamin E to experience the effect. Maca has consistently been shown to increase estradiol in menopausal women and helps with vaginal dryness. Common dose: 2,000 mg/day. ▪Difficulty orgasming Difficulty achieving orgasm in women can stem from various factors such as vaginal dryness, stress, trauma, and hypervigilance. The amygdala, responsible for emotions and threat detection, plays a role in vigilance and fear. While vigilance is helpful, excessive vigilance (hypervigilance) can hinder orgasm. Program regular downtime to relax, unplug, slow down, and digest life. Meditation is one of the best ways to give the mind a warm bath and reset cortisol levels.
Body Literacy, Part 4. What are the tools that hel Body Literacy, Part 4. What are the tools that help you attune to your body’s signals and develop interoception? #ouraringpartner Interoception is the development of senses that provide information to the you about the internal state of your body. Interoception is critical for maintaining homeostasis or balance in the body and to increase self-awareness. I find the @ouraring helps me develop interoception and body literacy. #health #healthy #healthylifestyle #sleep #hrv #bodyliteracy #saragottfried #withoura #sarahottfriedmd
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