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Sara Gottfried MD
  • Home
  • About Dr Sara
    • Media
    • Contact
  • Books
    • Women, Food, and Hormones
    • Younger
    • Brain Body Diet
    • Hormone Reset Diet
    • The Hormone Cure
  • Upcoming Events
  • Blog
    • Recipes
    • Women’s Health
    • Hormones
    • Weight Loss
    • Cleanse
    • Stress Management

Posts Tagged ‘disease care’

What is Personalized Medicine? A New Way Of Looking at Health Care

By Jeffrey Bland PhD | April 5, 2014
What is Personalized Medical Way_ A New Though of Looking at Health Care

Greetings to you—the women, the men, the health warriors and advocates—who follow my good friend and colleague, Sara Gottfried, MD. I am Dr. Jeff Bland and there is a very good chance this is the first time you have heard my name (and that’s okay). But I’m not new on the scene, believe me—the medicine…

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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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Levers that impact your memory: diet, gut function Levers that impact your memory: diet, gut function, physical activity, stress, and sleep plus social and mental engagement, toxins, and genes. Let’s look at diet first. ❓Did you know that your brain consumes up to 25% of energy in your body❓ This mismatch means that the brain is especially hungry for the nutrients you eat compared with other body organs. The enormous drive for energy means that brain cells are more vulnerable than the rest of the body to mitochondrial problems and oxidative stress, and once damage occurs, neurodegeneration and memory problems follow. What should you eat and what should you avoid? 👉Watch your sugar intake. Sugar is perhaps the best known offender when it comes to your ability to think, learn, and remember—and develop stroke and dementia, including Alzheimer’s. Eating more sugar doubles your risk of cognitive impairment. For women in their forties, you need to know that perimenopause is when the brain’s ability to regulate sugar in the brain begins to falter because of dropping estrogen levels. Importantly, cognitive loss occurs even without a change in weight from excess sugar consumption. So if you think your consumption of sugar is acceptable because your weight isn’t going up, think again. 👉Saturated fat may worsen memory. On the other hand, fats found in oily fish (salmon, mackerel, herring, anchovies, sardines) improve it. In one large prospective study in older women, saturated fat predicted worse cognition and verbal memory, whereas monounsaturated fat (think avocados, macadamia nuts, extra dark chocolate) was protective. Avoid trans fats. They are bad for word recall. Shocker. The worst combination for your memory is the high sugar/high saturated fat diet. Again no surprises there. Up next - how gut health affects your memory. And let’s not forget how traumatic stress affects memory! . . . #memorycare #memorybooster #cognitive #cognitivescience #cognitivefunction #cognitiveneuroscience #cognitivehealth #cognitiveperformance #cognitivedecline #memoryloss #dementia #dementiaawareness #dementiasupport #alzheimersawareness #alzheimers #alzheimersassociation #trauma #womensalzheimersmovement #brainbodydiet
Sleep is the time of healing and repair. How can y Sleep is the time of healing and repair. How can you have that full repair conversation every single night? Lifestyle remedies to get your 7-8.5 hours of quality sleep, including 90 mins of deep sleep: 🔵Limit light at night - kick ALAN (Artificial Light at Night) out of your bed so no screens at least an hour before bedtime. 🔵Take vitamin D - it appears to have direct brain effects on your regulation of sleep 🔵Limit alcohol - if you struggle with sleep, try this first. While it may initially feel like it relaxes you, alcohol raises cortisol and disturbs your sleep. 🔵Reduce caffeine intake - try giving up coffee and see how much longer you sleep at night. 🔵Magnesium improves sleep in people with insomnia. I usually start my patients at 200-300 mg per day in the form of magnesium glycinate. For those with insomnia, I recommend up to 500 mg at bedtime 👉Track deep sleep length and quality with wearables such as the @ouraring. Poor sleep quality is an epidemic that so many people simply take for granted as part of a busy lifestyle. Yet not having healthy sleep patterns can contribute to a host of health problems: accelerated aging, high cortisol, weight gain and depression, just to name a few. Studies show a link between weight gain, lack of sleep, and insulin resistance. Furthermore, sleep debt leads to dietary indiscretion and weight gain because you’re too tired to make wise food choices. In other words, get that solid seven to eight and a half hours that your body really needs. Follow the link in my bio for more sleep tips. . . . #sleep #sleepwell #sleepbetter #sleeptips #sleepproblems #sleephelp #deepsleep #cortisol #vitamind #vitamind3 #womenfoodhormones
Bedtime may be the most important time of the day Bedtime may be the most important time of the day for your brain’s health and neuroplasticity. During sleep the brain restores neuron networks so they are ready for action once more when you awaken. During sleep, the space between brain cells expands 60 percent more than when you’re awake. This allows the brain to fush out built-up toxins with cerebral spinal fuid (CSF), the clear liquid surrounding the brain and spinal cord. It’s called the glymphatic system and it works best when you’re sleeping on your side, not on your back or tummy. Sleep is the time of healing and repair, when growth hormone and melatonin are at their highest. Autophagy occurs, which is an important editing process that allows your body to remove damaged mitochondria and proteins. 👉All said, sleep is like hitting a refresh button on the hippocampus. When you don’t get sufficient sleep, memories are misfiled or dropped. Sleep deprivation interrupts the movement of information from short-term into long-term memory banks by impairing function, encoding, and consolidation. Fortunately, sleeping more to make up for a sleep deficit restores memory, meaning that symptoms of poor memory from lack of sleep may be reversible, up to a point. Unfortunately, aging is associated with worsening quality of sleep, including shorter duration and more time awake after you fall asleep. People tend to awaken more frequently starting in middle age and to experience a profound decrease in the deepest stage of slow-wave sleep as they get older. Even though poor sleep is associated with poor cognitive function, including memory, the good news is that older adults are more resilient around the cognitive hits of sleep deprivation and fragmentation compared with younger adults. Still, it’s worth improving sleep in order to enhance cognition, performance, and memory, regardless of age Like, save, and share😍 . . . #memorycare #memorybooster #cognitive #cognitivescience #cognitivefunction #cognitiveneuroscience #cognitivehealth #cognitiveperformance #cognitivedecline #memoryloss #dementia #dementiaawareness #dementiasupport #alzheimersawareness #alzheimers #alzheimersassociation #brainbodydiet
Inner Healing Intelligence I’ve been studying t Inner Healing Intelligence I’ve been studying this elegant, very complex process in depth for the past few years and I’m curious about your experience. It’s not the doctor that heals, it’s your body and psyche that creates inner healing. The doctor, clinician, or therapist is meant to guide your own unfolding. What’s my role as doctor? Remove the obstacles, like with a wound - cleanse it, debride if needed to create fresh edges, place gauze and fluffs, then suture together. We can do things to stimulate and support healing but we can’t drive it. Healing is not about the doctor fixing or saving, but rather allowing and integrating with deep presence. I’m feeling the energy of innate healing intelligence today, immersed in nature here in the mountains of Northern California. I’m starting to recover from an illness and my body has needed an enormous amount of rest. Same rules apply in the psyche when it comes to innate psychological healing—we all have an inner drive toward wholeness and repair, even with embedded trauma and toxic stress. Similar to the weird sport of curling. It’s about preparing the ice, removing obstacles to allow healing to happen, then witnessing what occurs next. Preparation includes the topics I’ve covered in my books—how you eat, move, love, connect, think, and supplement. How you create purpose and meaning. But the healing itself can feel distinct from the preparation when you attune to it. I believe the concept was originally developed by Stanislav Grof, and later refined by Michael Mithoefer, Clinical Investigator and Medical Director at the Multidisciplinary Association for Psychedelic Studies (MAPS). I’ve been learning about innate healing intelligence in my Hakomi training, which is mindfulness-centered somatic psychotherapy. I am planning to use it when I begin to offer ketamine-assisted treatment. Psychodelics like ketamine can melt your usual defensive structures so that healing occurs. What is your experience with your own innate healing capacity and wholeness? How do you experience it? #healing #wholess #health #hakomi #keramine #nutrition #ketamineassistedtreatment #grof #maps #somatictherapy 📷 @davidgottfried ❤️
Supplements to clear your head. 🟪Leaky gut and Supplements to clear your head. 🟪Leaky gut and dysbiosis are common causes of brain fog, so I often recommend L-Glutamine. It’s like a seal for the gut wall: it increases the height of intestinal villi, stimulates gut cells to grow, and maintains gut integrity, which may reverse leaky gut, leaky brain, and brain fog. Dose: 1,000 mg 3x/day before meals. 🟪Prebiotics/Probiotics. These can restore your microbiome and reduce inflammation—all of which can help clear brain fog. Focus on prebiotics to feed your good microbes and probiotic food like miso, tempeh, sauerkraut, and kimchi to maintain your microbial diversity. A word of caution, though. PRObiotics may worsen brain fog, especially if you have dysbiosis. 🟪Phosphatidylserine. Clinical studies show phosphatidylserine improves attention, arousal, memory, and verbal fluency in aging people with cognitive deterioration. It seems to work best in people with relatively good cognitive performance, according to one study. As you get older, you may not make enough phosphatidylserine. The good news is that when you take phosphatidylserine as a supplement, your body absorbs it well and it crosses the BBB. Dose: 300 to 800 mg per day, for at least 12 weeks. 🟪Citicoline. It may help with brain fog or mild cognitive deficits. It’s considered an old supplement that may have new tricks for clearing neuroinflammation. Dose: 1,000 to 2,000 mg daily. 🟪Omega-3s. EPA and DHA protect the brain body from inflammation. The combination of DHA and EPA helps patients with mild cognitive impairment, but not in Alzheimer’s disease as a single treatment. That suggests there might be a timing issue: sooner may be better.Taken together, DHA and EPA may limit age-related brain decline by boosting your body’s own repair mechanisms. Dose: about 1,200 to 1,500 mg EPA and 500 to 1,000 mg DHA 🟪B12. Absorption of vitamin B12 wanes as you age, and it’s worse if you’re mostly plant-based like me. Subclinical B12 deficiency occurs in up to 26% of the population. Dose: Methylcobalamin 500 to 1,000 mcg daily. Like, save, and share😍 . . . #brainbodydiet #brainfog #brainfogsucks #foggybrain #inflammation #leakygut
Clearing brain fog involves decreasing inflammatio Clearing brain fog involves decreasing inflammation and increasing neurogenesis. Neurogenesis is the ongoing growth and development of new nerve cells (neurons). How do you decrease inflammation and increase neurogenesis? Through food, exercise, and lifestyle choices to start. Let’s start with what you can do to grow your gray matter. 🟢Strength train your brain. For women, 50 to 80 mins of strength exercise 3x/week increased hippocampal volume. 🟢Walk this way. Physical exercise improves brain function and structure at the molecular, cellular, body-wide systems, and behavioral levels. Even a modest amount of walking helps to clear brain fog and make a bigger brain. 🟢Run for your hippocampus. Running in particular produces brain cells that are quantitatively and qualitatively better in the hippocampus, the center of learning and memory, and an important target for healing when you have brain fog. 🟢Meditate. Practicing meditation for ten minutes or more per day grows gray matter throughout the brain, and especially in your hippocampus and right brain so that you can focus better, feel well-adjusted and resilient, and keep your brain young. 🟢Yoga. Similar to meditation, yoga increases the size of the hippocampus and other structures in the brain beyond the limbic system (frontal, temporal, occipital, and cerebellar regions), and the number of years of practice correlates with larger volume. 🟢Avoid sleep debt because we lose gray matter with sleep deprivation. Activate the glymphatic system’s removal of toxins from your brain by aiming for seven to eight and a half hours per night, and catch up with a nap if you don’t meet your nightly quota. Be sure to breathe through your nose, which warms, filters, and moistens inspired air. Sleep-disordered breathing exists on a spectrum between healthy nose breathing on one end and sleep apnea on the other. You may have issues even if you don’t snore. Try mouth tape if you’re a mouth breather—the mouth is for eating, not breathing. How are you going to grow your gray matter today? . . . #brainbodydiet #womenfoodhormones #brainfog #brainfogsucks #foggybrain
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