Don’t you just love (insert eye roll) when people (going to ruffle some feathers here… mainly men) boldly state that it is strictly CICO (calories in vs calories out) when it comes to weight loss.  They are usually the ones who also state that there is “no such thing” as adrenal burnout.  Well, if we can just burst their little cushiony bubble for a moment – I’d like to remind them that CICO and the adrenals not having much to do with weight loss makes sense when we are dealing with HEALTHY individuals.  But guess what, the healthy individuals are NOT the ones that need the intervention! The populous we are speaking to that actually need the help, and that are beyond simply telling them to be in a true caloric deficit – those are the ones that need real help.  So, respectfully – keep helping the healthy individuals that just need more willpower. And leave the real help to those who go to the depths to help the ones who truly need it.  Where does this train of thought (and frustration) come from? I’ve had many women come to me from male (and female) coaches embarrassed and feeling defeated because they were told again and again to keep cutting cals and carbs and do more cardio and they must be LYING in their check-ins!  Nope, you just had an uneducated coach that took your money to tell you week after week to stress your body out more.  Let me explain.  For some, it’s true… you are could work harder in the gym and be far more dedicated to your nutrition and lifestyle changes needed. There are 100% some people that when you say stop using 1 tbsp EVOO to cook your veg per meal… they for some reason cannot give it up and are adding roughly 120 cals and 14 grams of fat PER MEAL… then wondering why they are not getting results (multiply that tbsp by 4-5 meals a day and, well – there’s your answer).  Now, onto the people who actually listen and they want to see results; it is NOT that these people are not trying. It might be from HPA axis dysregulation.  What is HPA axis dysregulation? It is Hypothalamic-Pituitary-Adrenal axis dysregulation and many people simply refer to it as “Adrenal Fatigue”. Truthfully, the term Adrenal Fatigue is often used to describe a collection of symptoms like fatigue, stress, sleep issues, brain fog, etc. But the term not a medically recognized condition.  What they are really explaining is a host of symptoms that occur when there is a disruption in the adrenal hormone system. IMO… call it what you want – if we are both referring to the same issue who TF cares!  So, HPA Axis Dysregulation is where the communication between the brain and adrenals becomes dysregulated (think broken telephone!) When this dysregulation occurs, if affect the systems that play a critical roles in regulating stress responses, mood, digestion, immune system, energy levels, and more. To make it easy to remember, think of it like this…  The HPA axis is primarily activated during times of stress! It helps the body adapt to stressors by increasing alertness, energy, and metabolic functions. It does this because in times of stress we would typically need to be able to run, fight, make critical decision making calls and more all at the drop of a hat.  Well, these days our stressors do not always come in the form of fighting of tribes, predators and other life and death scenarios (thank goodness!) But… our stressors might look like financial distress, careers pressures, over-exercising, malnourishment in terms of major nutrient deficiencies, and more.  These current day stressors might go undetected because we have normalized them or called them trendy names like “veganism” or “intermittent fasting”… I warned you I was going to ruffle some feathers!  Since they can go undetected, they can get ignored to the point they lead to chronic stress.  Chronic stress (or just prolonged stress) can lead to dysregulation of the HPA axis and can result in elevated cortisol levels, which may contribute to health issues like anxiety, depression, and sleep disturbances. The HPA axis is also interconnected with other systems (think endocrine systems and nervous systems) and can either help or hurt in regulating various hormones and physiological processes in the body.  Now, think of being chronically stress from large nutrient deficiencies (we need certain nutrients to help perform systems and functions in the body, so without optimal nutrients those systems and functions suffer and that IS stressful on the body), or maybe you are chronically stressed because your lifestyle consists of running off coffee, energy drinks and hours of cardio, maybe you are stressed because you carried a growing baby inside you for months; giving lots of your nutrients to baby then going to labour and then breast feeding which gives even more of your nutrients and calories to baby, and you are left nutrient-devoid! Oh, and your sleep is near non-existent! Hmmm… yeah – that would do it! Solution time! How do you know if you’re experiencing symptoms of HPA dysregulation (aka. adrenal burnout)?  There are a range of symptoms to look out for to suggest your adrenals are working overtime. Common symptoms to watch for, which can indicate that you’re body is under a lot of stress, can include: Extreme fatigue and tiredness, especially in the afternoon Difficulty in waking up, even after a long sleep Reliance on caffeine and stimulants to get through the day Salt cravings or feeling compelled to eat salty foods Decreased stress tolerance Weakened immune system and increased illnesses Difficulty in concentrating or brain fog Unexplained weight loss or weight gain Mood swings and irritability Acne and other skin problems Depression Low sex drive or libido Poor memory Irregular periods (here’s how stress can impact your periods) Increased PMS and menopausal symptoms Dizziness, feeling light-headed, or having “head rushes” when rising from a lying or seated position Muscle weakness Blood

The gut is where all health and disease begin. It’s home to a complex ecosystem of microorganisms, including bacteria, fungi, viruses, and other microbes, collectively referred to as the “gut microbiota”. This microbiota plays a crucial role in maintaining our overall health and well-being. When it comes to bacteria, having a balance within the gut microbiota is essential for optimal functioning of the digestive system and for supporting various aspects of our health. Here are some reasons why a balance of bacteria in the gut is important: 1. Digestion and Nutrient Absorption: The gut bacteria play a vital role in the digestion and breakdown of dietary components that our bodies cannot digest on their own. They produce enzymes that break down complex carbohydrates, fiber, and other substances, converting them into forms that can be absorbed and utilized by our bodies. This helps in extracting essential nutrients, such as vitamins, short-chain fatty acids, and certain amino acids. 2. Immune System Regulation: The gut microbiota interacts closely with our immune system. A balanced gut bacterial community helps regulate and support a healthy immune response. It helps educate and train the immune system to recognize harmful pathogens while tolerating harmless substances. Imbalances in gut bacteria can lead to an overactive or weakened immune response, which can contribute to various immune-related disorders. 3. Protection against Pathogens: A diverse and balanced gut microbiota acts as a barrier against potential pathogens. The beneficial bacteria in the gut compete with harmful microorganisms for resources and space, making it more difficult for pathogens to establish themselves and cause infections. Additionally, these beneficial bacteria can produce antimicrobial substances that directly inhibit the growth of harmful bacteria. 4. Mental Health and Brain Function: Recent studies have highlighted the connection between the gut microbiota and mental health! The gut-brain axis, a bidirectional communication pathway between the gut and the brain, is influenced by the gut microbiota. Imbalances in gut bacteria have been associated with mood disorders, such as depression and anxiety. It is believed that the gut microbiota produces certain neurotransmitters and compounds that can influence brain function and mood. 5. Metabolism and Weight Management: The composition of gut bacteria can influence metabolic processes and energy balance in the body. Studies have shown that imbalances in gut bacteria, such as reduced microbial diversity or an overgrowth of certain bacteria, may be linked to obesity and metabolic disorders. Certain bacteria can affect the extraction of energy from food and the regulation of fat storage, thereby impacting weight management. 6. Gut Integrity and Inflammation: The gut lining acts as a barrier, preventing the leakage of harmful substances into the bloodstream. A balanced gut microbiota helps maintain the integrity of the gut lining and prevents the translocation of potentially harmful bacteria or toxins. When the gut microbiota is imbalanced, it can lead to increased gut permeability and inflammation, which have been associated with various gastrointestinal disorders and systemic health issues. To maintain a healthy balance of bacteria in the gut, it is important to adopt a balanced and varied diet rich in fiber, whole grains, fruits, and vegetables. Probiotic-rich foods, such as yogurt / kefir and fermented vegetables, can also help promote a diverse gut microbiota. Avoiding excessive use of antibiotics unless necessary, managing stress levels, and getting regular physical activity can also support a healthy gut microbiota.

My on-boarding process is comprehensive and grabs information from all areas of your life. From bowel movements, libido, tongue appearance and more! A special part of the on-boarding process also involves a test conducted by MyVitaminScore. MyVitaminScore is the simple solution to the problem of understanding underlying vitamin inadequacy. It uses the latest technology paired with years of research and clinical data to provide a systematic array of symptoms definitively proven to be related to vitamin and mineral inadequacy. Every sign and symptom in the test is documented in a study, clinical literature, or authoritative text. There are ten health symptoms associated with each essential nutrient. It only makes sense that if you experience all health symptoms all the time, it is more likely that you need Vitamin ___ than someone who only experiences a few of the symptoms some of the time. To assert a need for a given nutrient you must experience at least three of the symptoms (30% of the total), at least some of the time/moderately. In this way, if you only experience one or two symptoms, we would be unable to rule out other causes such as an allergy, intolerance, other vitamin deficiency or a prescription drug side effect. Using this method, I can easily assess your nutrient status and prioritize your efforts accordingly. The benefit here is that we can rely on food sources for the vitamins you are NOT deficient in and then supplement for the ones you ARE deficient in! Takes the guess work out of it and saves money in the long run. If you want help with this, send me a email and let’s chat!

Contrary to what you’ve been told, your body needs fuel to preform at it’s best and the nutrients that you get from your food is a crucial piece of the puzzle. Here are 4 reasons why your low calorie meal plan is sabotaging your fat loss goals. Are you ready to put a stop to your hormonal weight gain? Send me an email, and let’s chat. 

Maintaining cognitive health and well-being in adults is closely tied to nutrition. Below are four main areas I wanted to bring to your attention when it comes to this connection. 1. Cognitive Decline and Aging:   – Proper nutrition, including antioxidant vitamins (E and C) and minerals (like selenium), helps reduce oxidative stress linked to cognitive decline with aging. 2. Mental Health:   – Deficiencies in omega-3 fatty acids, B vitamins, vitamin D, and minerals (zinc and magnesium) are associated with increased risks of depression and anxiety. 3. Brain Function and Productivity:   – Adequate levels of vitamins and minerals are essential for optimal brain function, impacting work productivity, problem-solving abilities, and overall mental clarity. 4. Diet and Supplementation:   – A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats usually meets nutritional needs.   – Supplementation may be necessary in cases of deficiency or increased needs (e.g., pregnancy, aging, or certain health conditions). Conclusion:The role of vitamins and minerals in influencing intelligence and behavior underscores the importance of lifelong nutrition for optimal cognitive function and mental well-being. Understanding these connections, promoting dietary choices that support brain health and awareness of dietary needs contribute significantly to maintaining optimal cognitive and behavioral health. If you want help with this, send me an email and let’s chat! Natalie GagnonFounder of PHOCS natalie@myphocs.com