In my last post on gut health, I presented the functions and importance of the stomach. Today, we will enter the long and dark tunnel of the small intestine. While it is small in diameter, the small intestine is not a small feature of the digestive process. It is 22 feet long, with a surface area of about half a badminton court! It is an alkaline environment, and the location of the villi and microvilli. These villi and microvilli are finger-like projections which line the walls of the small-intestine, supporting movement as well as providing additional surface area and thus increasing nutrient absorption. The mechanical action in the small intestine is peristalsis which is movement of the intestines, and the chemical action consists of the secretions in the small intestine.

The small intestine performs the following functions: food digestion, nutrient absorption, provision of a barrier and coordination of immune tolerance. How does it do all of this? The small intestine utilizes digestive secretions, the intestinal lining, the microbiome, and communication with the immune system. The small intestine has three sections: the duodenum, the jejunum, and the ileum.

Before we delve into the small intestine, it is prudent to first note that between the stomach and the next stage of digestion (i.e. the small intestine) is a valve. This valve is known as the pyloric sphincter, or pyloric valve. This valve regulates flow and aids nutrient absorption. It is worth mentioning here as its function has a role for those using GLP-1’s. Gastroparesis is a condition wherein the stomach prevents the valve from opening fully, causing food to remain in the stomach too long. In a cohort study published in BMJ Journals (2018-2022)(see below), rates of gastroparesis were higher in individuals treated with GLP-1’s as compared with other treatment approaches. This is simply something to hold in your awareness in tending your motility.

While it is small in diameter, the small intestine is not a small feature in the digestive process. It is 22 feet long, with a surface area of about half a badminton court! It is an alkaline environment, and the location of the villi and microvilli. These villi and microvilli are finger-like projections which line the walls of the small-intestine and support movement as well as provide extra surface area to increase nutrient absorption.. The average transit time through the small intestine for a healthy adult is between 2-6 hours.

The small intestine performs the following functions: food digestion, nutrient absorption, provision of a barrier and coordination of immune tolerance. How does it do all of this? The small intestine utilizes digestive secretions, the intestinal lining, the microbiome, and communication with the immune system. The small intestine has three sections: the duodenum, the jejunum, and the ileum.

Let’s start with the duodenum. The duodenum is the first 10-12 inches of the small intestine. It is the chemist — it receives acid, bile, pancreatic enzymes and bicarbonate, and performs chemical breakdown. It also receives secretions from the stomach, the liver, the gallbladder, and the pancreas. There are also hormones released by the duodenum: secretin and cholecystokinin. The main nutrients absorbed in the duodenum are: iron, calcium, copper, some magnesium, as well as the beginning of digestion of all three macronutrients.

Next up on the queue, we have the jejunum! The jejunum is 8 feet long, and is the leading site of nutrient absorption, absorbing amino acids, glucose, fats, vitamins and minerals. There are very little secretions added in this section.Instead, the jejunum continues using bile, pancreatic enzymes, and brush-border enzymes. The brush border enzymes sit directly on the microvilli. The primary nutrients absorbed here are: most carbohydrates, amino acids, fatty acids, fat-soluble vitamins, most water-soluble vitamins, magnesium, zinc, phosphorus and water.

Lastly, we have the ileum. The ileum is the longest section, measuring in at a whopping 10-12 feet long, and is an area of functional recycling (how cool!). It reabsorbs bile acids and B12. It continues water and nutrient absorption, and interfaces with the immune system. Similarly as with the jejunum, there are also not many added secretions into the ileum. The ileum continues using bile salts, pancreatic enzymes and brush-border enzymes. Approximately 95% of bile salts are reabsorbed in the ileum and returned to the liver through enterohepatic circulation, where they are reused multiple times per day. The main nutrients absorbed here are: B12, electrolytes, remaining water, bile salts and residual nutrients. The ileum also contains large collections of lymphoid tissue called Peyer’s patches. This tissue produces antibodies, helps distinguish harmful microbes from beneficial ones, and contributes to oral tolerance, reducing unnecessary immune reactions to food proteins.

Nearly 70-80% of the body’s immune cells reside within the gut-associated lymphoid tissue (GALT), highlighting the close relationship between digestion and immune regulation.

Now, let’s talk about irritants. There are many things you ingest that can irritate the small intestine. I will list a few of the top offenders, but this is not exhaustive. Allow these to give you a place to start:

Alcohol

Alcohol intake can increase inflammation, alter the microbiome, reduce digestive enzyme activity, increase intestinal permeability (leaky gut), and injure epithelial cells.

NSAIDS (Non-Steroidal Anti-Inflammatory Drugs) (e.g. Ibuprofen, Naproxen)

These may damage villi, impair mitochondrial function in intestinal cells, reduce prostaglandins that normally protect intestinal lining and increase permeability (leaky gut).

Highly Processed Foods

These will increase inflammatory signaling and will alter the microbiome. They also provide few polyphenols (great food for the microbiome), and contain less fermentable fiber.

Emulsifiers

Emulsifiers make it possible for fats/oils and water-based ingredients to coexist. Polysorbate 80 and other emulsifiers may alter the mucus layer and microbiome.

Agricultural Chemicals - Intake may increase oxidative stress (aging on the inside), damage the intestinal lining, alter immune signaling and impact the gut microbiome. Speaking to the changes in immune signaling, this could contribute to: cytokine production, mast cell activation, and increased inflammation. Concerning the gut microbiome, you may experience: reduced beneficial microbial diversity, mitochondrial dysfunction, changes in bile acid metabolism, and a shift of balance toward more inflammatory bacteria.

Given the fact that everything in the body is connected, there also are imbalances that may be occurring elsewhere in the body that can contribute to compromised small intestine function. Here are some noteworthy examples:

Inadequate Stomach Acid

Low stomach acid can reduce protein digestions, iron absorption, calcium absorption, magnesium absorption, and vitamin B12 release from food. It may also increase the likelihood that unfriendly bacteria survive passage through the stomach. Surprising to many, low stomach acid will often produce symptoms of acid reflux and heartburn. The bacteria Helicobacter Pylori or H.Pylori can contribute to a low stomach acid presentation.

Poor Pancreatic Function

In the case of inadequate pancreatic enzymes, you may find fats remain incompletely digested, proteins are only partially broken down and starch digestion is inefficient. This might contribute to bloating, fatty stools, weight loss and nutrient deficiencies.

Poor Bile Flow (from the liver)

This may contribute to cholesterol handling changes, decrease in absorption of fat-soluble vitamins and fats are poorly emulsified or broken down.

Altered Motility (Transit time)

Transit time is the duration of time from the moment you eat something to the moment you evacuate the waste from it. It often surprises people to learn that you can have a bowel movement every day and still be constipated. It really comes down to transit time.

If transit is too slow, the bacteria have more time to proliferate, fermentation increases and bloating may worsen. If transit time is too fast, diarrhea may occur, and absorption decreases which may lead to nutritional insufficiencies. If you are curious, there are some effective and FUN capsules you can get called Blu Poo through Systemic Formulas to measure your transit time.

Migrating Motor Complex (MMC)

The migrating motor complex (MMC) is a wave-like motion that moves through your digestive system from top to bottom around 3 hours after eating. It plays an important role between meals, as it moves food and other particles further into the digestive system and tightens all the sphincters. This is an essential process for optimal digestion, reinforcing the importance of timing what and when you eat.

Chronic Psychological Stress

Chronic stress can influence vagal tone, digestive secretions, motility, immune regulation, barrier integrity, and intestinal blood flow. This relationship is bidirectional: stress affects the gut, and gut dysfunction can in turn affect mood and cognitive function.

Activities that downregulate the nervous system may include: working on an art project, playing a musical instrument, being in nature, going for a gentle walk, restorative yoga, meditation, journaling or tai chi. I have found that clients often don’t prioritize these as they are not seen as productive, but reducing stress signaling in the body is one of the most productive things you can do for your health.

Dysbiosis

This is an imbalance of the friendly and the unfriendly (or pathogenic) organisms in any of your microbiomes, but for this article I will be referring to the gut. In dysbiosis, you may have disrupted immune signaling, bile acid metabolism production of helpful short-chain fatty acids and compromised barrier function. More will be shared on dysbiosis in the upcoming article on the gut microbiome.

A few words on leaky gut…

Being that the small intestine is the primary site for nutrient absorption, there is a level of dynamic permeability to the membranes. The permeability needs to be able to tighten and loosen based on how far along food is in the digestive process. In a healthy digestive system, as food is adequately broken down, chemical signaling occurs triggering the body to produce more zonulin among other compounds. This loosens the tight junctions in the membranes, allowing the completely digested nutrients to pass through, be absorbed and utilized by the body. In an unhealthy digestive system, these junctions may remain more loose than they should or loosen more widely than is healthy. This allows larger particle sizes of incompletely digested food to pass through the membranes. It will also potentially allow organisms—pathogenic bacteria, parasites, yeasts—to pass through the membranes. To your body, incompletely digested proteins (aka food) are something foreign and it will launch an immune (inflammatory) response against them, increasing your baseline inflammation levels system-wide. This may contribute to symptoms such as: brain fog, muscle aches and joint pain, fatigue, rashes, low mood, or racing energy.

All inflammatory foods and beverages will contribute to increased leaky gut. In addition, wheat causes an overproduction of zonulin. This is the case whether you have celiac or not. High stress will also cause an overproduction of zonulin, demonstrating again the connection between the systems of the body. The nervous system and digestive system are linked, and it truly is potent self-care to relax before and during meals. There are stool tests that measure your zonulin levels which can be informative, and you can also self-assess based on honest self-evaluation of your eating and drinking routines, and your stress levels.

The small intestine is such an important part of your digestive system, and although it is strong, it is not impervious to damage. Take a few steps to eat in a way that supports digestive health, and take an additional few steps to reduce what may be interfering with your best health. As always, I have included a link to a group of curated digestive health supplements HERE. You will not need all of them! Take a look at what you already have at home, and notice if there are a few on the list you have already been curious about. Please feel free to reach out if you have questions, and I would love to hear about your journey with your health, what has worked for you and what you have found unsupportive.

This article, as with all my articles, has been thoughtfully edited by my incredible daughter, Aiyanna Becker.

Take good care,

Bridgette

P.S. A few recipes below to experiment with.

Chai Chia Pudding (GF/DF/SF)

· 1 c plant-based milk

· 4 Tb chia seeds

· ½ tsp cinnamon

· Pinch of ground cardamom, clove and black pepper

· 1 Tb pistachios

· 1 Tb chopped dates

· 1 tsp vanilla

· 2 tsp allulose powder

Mix all ingredients in a high-speed blender and put in fridge to set

Zucchini Hummus (AIP Friendly)

· 2 c. raw zucchini, diced

· 3/4 c tahini

· 1/2 c. lemon juice (or more to taste)

· 2 tsp. minced garlic (or more to taste)

· 1/4 c. olive oil

· 1 1/2 tsp. sea salt

· 2 tsp. cumin powder

In a food processor fitted with an S blade, process all ingredients until smooth. Serve.

Seed & Nut Bread (GF/DF/SF)

· 11/2 c. almond meal

· 6 Tb sunflower seeds

· 6 Tb pumpkin seeds

· 4 Tb chia seeds

· 3 Tb flax seeds

· 1/3 c. almonds

· 2 Tb. coconut flour

· 1 tsp. baking soda

· 3 eggs

· 3/4 c. almond milk

· 1/3 c. olive oil

· 1 Tb. honey

· 1 Tb. raw apple cider vinegar

· 1/2 tsp. salt

Preheat the oven to 350.

Line 8 x 4 loaf pan with parchment paper.

Mix the sunflower, pumpkin, chia and flax seeds. Set aside 3 Tbsp. of mix.

Place the almonds in a food processor and pulse a few times.

Add the remaining seeds and pulse until coarsely ground.

Add the almond meal, coconut flour and baking soda and pulse.

Add the remaining ingredients and mix until well combined.

Allow batter to rest for about 5 minutes.

Pour into a loaf pan. Press into edges. Top with set aside seed mixture.

Bake for 50-60 minutes or until the inserted knife comes out clean.

Allow to cool.

Store in the refrigerator or freezer.

Aneke-Nash C, Hung KS, Wall-Wieler E, Zheng F, Sharaiha RZ. Comparing the risk of gastroparesis following different modalities for treating obesity: semaglutide versus bupropion-naltrexone versus sleeve gastrectomy – a retrospective cohort study. BMJ Open Gastroenterology. 2025;12:e001704. https://doi.org/10.1136/bmjgast-2024-001704

Hydrochloric Acid (HCI)

Hydrochloric Acid is produced by the parietal cells and helps with breaking down your proteins. It helps to release B12, iron, calcium, magnesium and zinc from food. It also signals to the pancreas and the gallbladder that food is moving through. HCI transmutes pepsinogen into pepsin, and also kills pathogens that enter with food so they don’t get further into the digestive tract. Low stomach acid may contribute to: bloating, early fullness, reflux, poor protein digestion, mineral deficiencies, and increased susceptibility to GI infections.

Pepsin

Produced by chief cells as pepsinogen and then activated by stomach acid. Pepsin continues the breakdown of your proteins for readiness into the small intestine.

Intrinsic Factor (IF)

Intrinsic Factor is produced by the parietal cells. It has the interesting job of binding B12 to allow its absorption later in the small intestine. Insufficient intrinsic factor can lead to fatigue, B12 deficiency, and megaloblastic anemia.

Gastric Lipase

Gastric lipase is produced by chief cells, and begins the digestion of your fats. Most of your fast digestion occurs further in the digestive tract with the addition of bile and pancreatic lipase.

Mucus

Produced by mucus cells lining the stomach, mucus protects the tissues from acid and pepsin. It forms a protective barrier over the stomach lining and prevents the stomach from digesting itself.

Bicarbonate

This neutralizes acid at the stomach lining as necessary. It works together with the mucus.

Gastrin

Gastrin is produced by G cells. It increases stomach motility and stimulates acid production when protein enters the stomach.

Histamine

Yes, histamine! Produced by the enterochromaffin-like (ECL) cells. In the stomach, histamine stimulates the parietal cells to produce hydrochloric acid. With many individuals dealing with histamine intolerance or overload, it is easy to see histamine as bad. However, histamine has important and necessary functions in the body. In balance, it serves the body. It is only problematic when the body is out of balance. The overproduction, intolerance or difficulty clearing it are not the root of symptoms most of the time, but more of a mile marker and an opportunity for tailored symptom reduction. This illustrates the need for your body to be in balance system-wide function well. An overproduction or underproduction of histamine will negatively impact the body’s functioning.

Ghrelin

Ghrelin is produced primarily in the stomach. It signals hunger and helps regulate appetite and meal initiation. Ghrelin typically rises before meals and falls afterward. It influences energy and metabolism.

The stomach functions better when you allow space between eating. Each time you have something to eat, your stomach needs time to complete processing it before you introduce more food. Timing of eating makes a big difference in how you feel. Ideally, you want to have 3-5 hours between each thing you eat or drink that requires digestion. That allows time not only for the stomach to complete its process, but also for the migrating motor complex (MMC) to do its work. The MMC is a wave-like motion that moves through your entire digestive tract from top to bottom. It sweeps residual food particles through the stomach and into the small intestine, clears mucus, bacteria and cellular debris, and helps prevent excessive bacterial buildup in the small intestine. It also re-tightens all the sphincters. You have a sphincter between your esophagus and stomach, stomach and small intestine, and small intestine and large intestine (colon), and the MMC retightens them all.

Timing of eating is also a consideration for sleep quality, sleep therapeutic benefit and metabolism the next day. For example, if a large meal is eaten shortly before bed the stomach may still be relatively full. In this scenario, acid is more likely to move upward toward the esophagus and reflux symptoms may worsen. During the nighttime hours, your body is programmed to complete recovery and repair tasks. If you are digesting a late consumed meal, your body is unable to complete those tasks. This interferes with overall health and vitality, and certainly your energy the next day. Chronic sleep disruption can affect gut motility, gastric emptying, blood sugar regulation, and hunger and satiety hormone—namely ghrelin (hunger hormone) and leptin (satiety hormone). Ghrelin increases with sleep deprivation and leptin decreases with sleep deprivation. This will impact appetite and satiety the next day. You see how it’s all connected?

Stay tuned for the next part of the series where the small intestine is introduced. This is where the majority of your absorption happens and a great deal of inflammation can occur. If you have heard the term “leaky gut”, this is where it is.

Please share your stories and experiences, I would love to hear from you

!

Adopting Habits for Gut Health – Part One

I recently came upon these two beautiful doves and wanted to share. The display of affection was heart warming and caused me to soften. It profoundly resonated with a book I have been reading recently by Lili Taylor, Turning to Birds, where she speaks of the life changing act of ‘noticing’. Although this may seem unrelated to gut health, in the spirit of knowing everything is connected, the way the natural world regulates the nervous system is also supportive to restoring gut health. I wonder what you have been noticing recently in the natural world around you?

I often say that the digestive system is the unsung hero of the body, whose importance is often minimized in comparison to other body systems. This is a curious truth, given the simple reality that your gut has a direct line to the body’s health as a whole. If your gut health is off, your body’s health is off. If your digestive system isn’t operating at its best, no other part of your body can operate at its best. Every organ, tissue, nerve fiber, neurotransmitter, cell, even the tiny mitochondria need not only healthy food choices, but also for the digestive system to be able to break down, absorb and transport the nutrients, and ultimately evacuate waste products efficiently.

Symptoms attributed to compromised gut health may not always be obvious. Symptoms may be G.I. related, but can also present as fatigue, skin issues, headaches, brain fog, muscle aches, joint pain, sleep disruption and many more. This circles back to the simple fact of the gut being an epicenter in the spiderweb of the body – if your gut health is off, your body’s health is off. I am going to break down each stage of the digestive system one at a time in small articles to make it easier to digest (pun intended). I’ll explain why it’s important, what helps, and what interferes, so that you can make changes from an informed perspective. I will conclude this series with an article on the gut microbiome. First, I would like to plant a seed -- that you consider eating for gut health at least one meal per day consistently. Perhaps just be curious and try it for a few weeks. Notice how you feel, if anything changes.

The first stop on the digestion train is your mouth. Every stage of digestion is pH regulated, and your mouth is a more alkaline environment. There is chemical activity and mechanical activity at every digestive stop. In your mouth, the chemical action is your salivary enzymes, namely salivary amylase and lingual lipase. These enzymes begin the breakdown of your starches and your fats. The mechanical action is your chewing. The action of chewing food creates greater surface area for the enzymes to do their work. Chewing also initiates the cephalic phase of digestion—stimulating vagal activity, gastric secretions, pancreatic enzyme release, and digestive readiness before food even reaches the stomach. The ideal consistency one is aiming for with chewing, is soft applesauce. The beauty of this is in how many questions it answers. Assuming that you are eating only whole foods, nothing processed, imagine selecting portions of food based on length of time needed to chew. It doesn’t take long to chew steamed vegetables and avocado to a smooth consistency, but how about red meat? Interestingly chicken would take a little less time than red meat, and fish even less time. Raw vegetables often take longer than cooked, and nuts take longer than vegetables.

This also puts a spotlight on the benefits of mindful eating, and the illusion that we are digesting well when multitasking. Your digestive system is connected to your nervous system. The nervous system moves between parasympathetic and sympathetic in somewhat of a spectrum fashion. If your sympathetic nervous system is more active while eating, your blood flow is redirected away from the digestive tract and toward the heart. The body prioritizes survival and action over digestion. Digestive secretions are reduced, saliva production often decreases, and gastric emptying is altered. Herein lies the gift, the opportunity to downregulate your nervous system (lowering cortisol and stress hormones) and increase nutrient absorption.

Before each meal, take a pause. Slow down, and sit down (preferably not while driving). Slow your breathing down for 1-2 minutes, and bring your attention to something or someone you are grateful for, or a place/memory that brings warm feelings. Engage your senses. Smell your food, really take in the visual of it. Get excited about eating. Put your silverware down between each bite to maintain mindfulness. Pick them back up once you have chewed completely and swallowed. This act alone can significantly reduce symptoms of indigestion, bloating and disrupted hunger/satiety cues.

Your body needs your participation to maximize nutrient absorption and minimize inflammatory responses to foods. To provide additional support, I have included a link to digestive support supplements here. Please reach out with questions you have about digestion and I will endeavor to answer them in upcoming articles.

Everything is connected. A statement I repeat often in my teachings, while working with others, as well as to myself in reflecting on my own health. There is a continually expanding field of study, born in the 1970s, which explores this concept. Psycho-neuro-endocrine-immunology, or PNEI, studies how each of these internal systems influence, communicate and affect one another. This establishes the foundation for understanding C-PTSD, or Complex Post Traumatic Stress Disorder.

Although not a recognized diagnosis in the DSM-5-TR, it is widely acknowledged among clinicians. C-PTSD is thought to have myriad causes, be it developmental trauma, where a little one with a developing nervous system experiences ongoing traumatic events, or attachment injuries without adequate support for repair. It may also occur later in life, when there are repeated traumatic experiences without adequate internal or external resources to support processing and repair. In developmental trauma, this alters the development of the nervous system, in theory leading to changes in stress tolerance as well as relational interactions down the road. Dr.’s Vincent Felitti and Robert Anda under the CDC and Kaiser Permanente conducted a study, namely the Adverse Childhood Experiences Study (ACEs), from 1995-1997. The outcome indicated that individuals with a higher ACE score, as in a higher occurrence of developmental trauma, were at higher risk for chronic health issues as adults. This has contributed to the implementation of trauma-informed care in many settings and has also inspired additional research.

C-PTSD can occur in both adults and children.

The field of PNEI and the connections made in the ACEs research are transparently clear in that our mental, emotional, and physical health are all interwoven. Tending the nervous system is as important as doing so for the cardiovascular system, or the gut. All of our body’s systems are in communication with one another, and notably, they all take orders from the nervous system. The interaction specifically between the nervous and the endocrine systems impacts hormone production, neurotransmitter production, and multiple glands and organs.

In 2020, I engaged on a project to explore how trauma healing could occur across communities, in places where resources might be limited, or perhaps mental health needs are stigmatized. Although I am confident there are many more methods, I landed on four cornerstones which I found consistent evidence for: time in or access to nature, community/meaningful connection, creative expression, and food. Interesting, but ultimately not surprising, was the insight that not only are these things the medicine, but their absence creates a higher susceptibility to trauma taking hold. Additionally, there is overlap among them. The food that helps heal is food from nature, anti-inflammatory and free of chemicals and synthetic ingredients that irritate the gut, nervous system and the brain. The act of choosing vegetables and fruits and taking them home to prepare them is both creative, and a profound act of healing. In communities where a community garden or farmers’ market is accessible, there is opportunity for access to nature, and connection. The act of sharing a meal with someone you feel a safe and strong connection with is regulating for the nervous system, reducing the production of stress hormones and aiding nutrient absorption.

In my work in functional health, I have often seen the impacts of trauma in an individual’s physical health. In my mental health work, I have witnessed the shouting of symptoms in the physical body impeding someone’s ability to heal mentally and emotionally. Healing and recovering from a traumatic event(s) is a layered and nuanced process that requires safety and support. Inherently making recovery more accessible, bringing the body into balance widens the window of tolerance, thus creating the space to tolerate the discomfort of healing. It is a pillar of recovery I find needing more acknowledgement.

Symptoms of C-PTSD may include:

● Flashbacks

● Exaggerated startle response

● Intrusive thoughts

● Nightmares

● Anxiety / Chronic Fear

● Depression / Sadness / Despair

● Challenges in relationships

● Heightened emotional responses

● Negative self-concept / Feelings of worthlessness

● Memory Lapses

● A persistent sense of current threat / hypervigilance

● Shame

● Dissociation

● Sleep disruption / Nightmares

● Self-Harm / Self-Destructive Behaviors

● BODY – Headaches (migraines), dizziness, chronic pain, body dysmorphia, eating disorder behaviors (restricting, binging, ARFID, orthorexia), digestive issues, stomach pain, nausea, fatigue, insomnia, brain fog, heart palpitations or racing/pounding heart, reactive hypoglycemia/blood sugar instability, over or underweight, metabolic resistance, cravings, aversions, air hunger, difficulty regulating body temperature, skin flare-ups, hormone disruption.

Symptoms are a way the body attempts to get your attention in the hopes a pivot toward health is possible. The symptoms above suggest identifiable, underlying imbalance. C-PTSD alters the systemic immune (histamine, cytokine, mast cell etc.) response, subsequently contributing to behavioral and cognitive changes. This happens by way of inflammatory response chemicals, transmitted via their corresponding nervous system response in the prefrontal cortex and limbic brain areas, as well as endocrine changes in cortisol production, among others. This contributes to alterations in the hypothalamus, pituitary, adrenal and thyroid axis, cortisol dysregulation, circadian rhythm dysregulation, cellular dehydration due to adrenal depletion, gut-brain connection and microbiome disruption, and systemic inflammation.

Approaching C-PTSD through the lens of functional nutrition means adopting a whole food, anti-inflammatory diet and lifestyle (?) most of the time. Prioritizing a predictable rhythm to your mealtimes assures your nervous system that all is well, reducing the physiological need for hypervigilance.

What makes it worse?

Food –

● Chemicals – artificial flavors, artificial colors, artificial sweeteners, agricultural chemicals, mold/mycotoxins, processed foods

● Excitotoxins – chemical substances (glutamate and aspartate are examples) that overstimulate neuron receptors in the brain. They can contribute to Alzheimer’s and Parkinson’s, and can be very damaging to developing brains. Common sources are: MSG, hydrolyzed vegetable protein, soy protein isolate, hydrolyzed oat flour, aspartame (often in gum, diet sodas – Equal)

● Inflammatory Foods – sugar, high fructose corn syrup, peanuts, corn, soy, wheat, gluten, shellfish, unhealthy fat (and insufficient intake of good fats), dairy, canola oil, sunflower oil, safflower oil

● Environmental toxins in foods – agricultural chemicals, PFAS, microplastics, metals, mold

● Overmedication without sufficient detoxification – need to support detox pathways. Hydration, healthy bowel motility, sweating and movement are all helpful here.

● Too much caffeine – dehydration, demineralization, thins the gut lining, offends the gut microbiota, stresses the adrenals

Supplements –

● Poor quality supplements

● Not organic protein powders and other powders

● Energy drinks

Behaviors –

● Not prioritizing sleep

● No stress management

● No time outside

● Loneliness / Isolation

● Excessive screens

● Substance use

What helps?

Food / Hydration –

● Whole foods

● Proteins – pastured, organic (affects fatty acid and vitamin D levels) – beef, poultry, fish (wild caught), eggs, protein powders are okay if they are clean

● Proteins deliver amino acids necessary for building and maintaining muscle (including organs), energy metabolism, blood sugar stability , brain function, repair

● Fats – cook with avocado oil, coconut oil or ghee. Use extra virgin olive oil, hemp seed oil, flax oil as dressing, eat seeds more than nuts – (buy them raw), fatty fish (salmon, sardines, mackerel)

● Fats are essential for brain and nervous system function. The brain is made up of 60% fat. The myelin sheath of the nervous system needs healthy fats. Healthy fats are necessary for joint mobility and health, and for permeability of cell membranes.

● Carbohydrates – all non-starchy vegetables, beans, legumes, whole grains, fruits.

● Carbohydrates provide necessary antioxidants, vitamins, minerals, and phytonutrients.

● Starches – Resistant starches – cooked and cooled white potato, cassava, green banana

● Fiber should be contained in the carbohydrates consumed. Fiber assists with blood sugar stability, cholesterol management, bowel motility, detoxification.

● Liquids – water, herbal teas (tulsi, licorice, ginger, turmeric, ccf, peppermint, chamomile), broths, mineral water with lemon or a little unsweetened fruit juice

● Quick fix/hacks – rx bars, boiled eggs, turkey bacon, baby carrots, dried fruit instead of sweets, switch table salt to pink/celtic/real salt, almond butter and jam sandwich on GF bread

Supplements – Basics

● Omegas

● Magnesium

● Vitamin D

● B Complex

● Multimineral + Multivitamin

● High quality electrolytes

Behaviors

Eat to:

● Nourish cells, tissues and organs

● Heal the gut / Support optimal digestion – no multitasking and eating, no screens and eating, be relaxed, chew – mindful omnivores

● Eat for the gut brain axis/connection – This is a bidirectional communication network linking the central nervous system (brain) with the enteric nervous system (gut) that uses nerves, hormones and immune signals. It contains 100+million neurons, more nerve endings than in your spine. Communication occurs by way of the vagus nerve. 90% or more of our serotonin is produced in your gut. Sufficient healthy bacteria are needed, as microbiota synthesize all B vitamins which are necessary for methylation (neurotransmitter and hormone production). Aiming for 90% beneficial bacteria.

● Reduce inflammation

● Feed your brain and nervous system – Nervous system is your inner child

● Balance blood sugar – Eat within 60-90 minutes of being awake and every 3-4 hours thereafter. Fat, fiber, protein and green every time.

● No intermittent fasting unless HPAT (adrenal / nervous system regulation) is balanced and healthy. A 12/12 is okay for most people on a daily basis.

● Sleep regulation

● Morning sunshine

● Balanced movement – not too much, not too little

● Time in nature

● Intermittent fast your devices

● Hydrate, hydrate, hydrate

● Meaningful connection

● Creative outlet

● Downregulate the nervous system daily and broaden your toolkit

● Mindful eating (not intuitive) – put fork down between bites

● Make your kitchen a place you want to inhabit (flowers, music, color palette etc.)

● Meal plans

● Batch cooking

● Walking after eating

● Prayer / Gratitude before meals

● Support detox pathways by: Ensuring at least 1 bowel movement per day (bowel motility is essential for detox), adequate hydration – kidneys, bladder, bowel, skin, dry brush or hot towel scrub- lymphatic, walking – lymphatic, jumping up and down – lymphatic, breathing practices – lymphatic, lungs, nervous system and digestion, sweat daily - skin

Treat your nervous system like it is your inner child. Try moving through one day imagining a little one moving through your routines with you. How would you change the timing of your meals, bedtime etc? Do you notice when you are pushing your body versus supporting it? Are you able to hear the messages your body is sending you?

Recommended Reading:

The Body Keeps the Score by Bessel van der Kolk

When the Body says No by Gabor Mate

The Complex PTSD Workbook by Arielle Schwartz, Maryann Sullivan, et al.

**A note – What is offered here does not constitute medical advice or replace the importance of medical treatment. C-PTSD may impact individuals in a variety of ways, and at different intensities over the course of a lifetime. I am a strong advocate for seeking the professional support of a provider if you are struggling. Please explore the SAMHSA website, or call/text 988 for support. There are also additional mental health resources on my website.

https://www.samhsa.gov

Sweet Chickpea Stew

Ingredients

· 3 chickpeas, cooked

· 3 carrots, chopped

· 1 onion, chopped

· ½ c. celery, chopped

· 11/2 c. diced tomatoes

· 2 kabocha or acorn squash, seeded, skinned, and chopped in quarters.

· 3 cloves garlic, minced

· 2 tsp. garam masala

· 1 tsp. cumin powder

· 2 in. fresh, minced gingere

· 2 c. green cabbage

· 2 Tb. avocado oil

· 1 c. organic veggie or bone broth

· Fresh cilantro for garnish

Himalayan pink or Celtic sea salt & pepper to taste

Preparation

· Sauté onions on medium heat in large saucepan for about 5 minutes or until onions are translucent.

· Add garlic, carrots, ginger, celery, and tomato. Sauté 3-5 minutes.

· Add squash, cabbage, garam masala, cumin, beans, broth and salt. Simmer about 20 minutes.

· Carefully scoop meat out of squash and put back into pot. Discard skins.

· Serve.

“The States Parties to this Constitution declare in conformity with the Charter of the United Nations, that the following principles are basic to the happiness, harmonious relations and security of all peoples:

• Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

• The enjoyment of the highest attainable standard of health is one of the fundamental rights of every human being without distinction of race, religion, political belief, economic or social condition.

• The health of all people’s is fundamental to the attainment of peace and security and is dependent of the fullest co-operation of individuals and States.

• The achievement of any State in the promotion and protection of health is of value to all.

• Unequal development in different countries in the promotion of health and control of diseases, especially communicable disease, is a common danger.

• Healthy development of the child is of basic importance; the ability to live harmoniously in a changing total environment is essential to such development.

• The extension to all peoples of the benefits of medical, psychological and related knowledge is essential to the fullest attainment of health.

• Informed opinion and active co-operation on the part of the public are of the utmost importance in the improvement of the health of the people.

• Governments have a responsibility for the health of their peoples which can be fulfilled only by the provision of adequate health and social measures.” (World Health Organization, 2009)

Every time I read this it reignites me. Its existence is a living catalyst for visioning, dreaming, acting and collaborating.

For many years now, concern about inflammation has been a frequent undercurrent of my functional health classes. It is a big topic, and as is typical with big topics, many people have heard a thing or two about it. You may have drawn certain conclusions, perhaps that it’s not a good thing, that it’s something you probably should avoid. While these are accurate conclusions, there remain gaps in understanding. Where does inflammation actually come from? What exactly happens in the body when it is present?

This piece offers an introduction to inflammation, which I hope will provide you with a solid foundation of understanding. A gratitude I have for inflammation is that it begins to reveal the undeniable truth that everything is connected. Physical health, mental health, emotional health, relationship health, access to joy and perception of pain, behaviors and memory, all interwoven. In pulling on one string, you pull on them all. In healing one place, there is a ripple to them all.

Inflammation is well understood when it is acute, and site specific. Acute indicates a heightened injury or infection, and site specific indicates the symptoms are localized to one area. This could be a sprained ankle, or a sinus infection. Chronic, hidden or systemic inflammation is more nuanced. The most direct and simple explanation for inflammation is that it is an upregulation of your immune system. Your body is trying to do what it was designed to do, except that due likely to overwhelm on the system, it functions maladaptively. The body needs a healthy inflammatory response. In a healthy body, your immune system is kind of like a watchdog, keeping an eye and an ear out for signs or indicators of a potential threat. Pathogens, toxins, bacteria, chemicals, etc. If a threat is spotted, the immune system upregulates and mobilizes by sending out organic chemical responses. These responses may include cytokines, histamine, white blood cells, antibodies and mast cells, among others. Once the offense to the body has been diminished, the immune system returns to baseline. The chemical messengers decrease, and the immune system and body can recover. Imbalance begins to arise when the immune system is repeatedly and relentlessly activated, and the chemical messengers are being secreted in a continuous way. The body is not designed to have these at such prolonged concentration, and when this happens, it alters functioning.

This is where the connection between all things emerges. The nervous and immune systems are not independent of one another but instead work together and are in constant communication. Nervous system activation in a stress response impacts immune activation, and likewise immune system activation by either an internal or external stimuli, will activate the nervous system. Accompanying each stress response is a cortisol surge and a blood sugar spike, involving the adrenal glands and the pancreas. Your heart rate changes, blood pressure, respiration, digestive function, gut microbiome function, pancreatic, liver and spleen function and even brain function change. The body is only designed for a moderate frequency of this. Over time, with repeated activation, there is additional strain on your organs and systems, increased wear and tear. Function declines, until eventually the body produces a symptom to wave the red flag and alert you to trouble at home. The hope being that you will self-correct and realign your habits and health. In the absence of change, the symptoms will become louder and they will often multiply. At this stage, there may not be anything that shows up diagnostically, but you may sense something is off. Initially, symptoms are rarely the actual issue, they are just an alarm your body uses to get your attention. This is inflammation.

There are many contributing factors to these processes in the body. Here I name a few. This is not an exhaustive list, but it is extensive. Please don’t let this overwhelm you. Just pick a few things to start bringing mindfulness to and gradually change them. As those changes become habits, bring in a few more. Make it a practice of self-study, notice how you respond to the addition or removal of things, and opt for sustainable change over a cycle of burnout.

Environmental: agricultural pesticides, herbicides and fungicides, artificial colors, artificial flavors, artificial sweeteners (aspartame, Splenda, Nutrasweet), mold toxicity, heavy metals, air pollution, VOC’s (volatile organic chemicals), fabrics and upholstery off gassing, carbon monoxide from roadways, vaping chemicals, tobacco, household cleaning products that are chemically based, chemical based skin care, hair care and cosmetics, unfiltered water (may have metals, microplastics, pharmaceuticals)

Internal: underlying infections, Lyme disease, oral health issues, gingivitis, parasites, candida, thrush, recurring yeast infections, viral load – Epstein Barr, Herpes Simplex, recent Covid infection, dysbiosis in any of the microbiomes (gut, oral, skin, brain, vaginal, penile), H. pylori, history of radiation or chemotherapy treatment

Food: sugar, alcohol, wheat, gluten, peanuts, unhealthy fats (hydrogenated fats, trans fats, rancid oils, oils taken past their smoke point), specific seed oils (canola, sunflower, safflower), GMO foods, factory farmed animal proteins and dairy products, corn, soy, dairy products, peanuts, nightshades (eggplant, potatoes, bell peppers, tomatoes), bottom feeder shellfish (shrimp, crab, lobster), refined flour products, soda, diet soda, fast food

Lifestyle: unhealthy sleep patterns, sluggish lymphatic circulation, too much or too little exercise, smoking, late night eating, excessive medication use, unmanaged stress / strain on the nervous system, high conflict relationships, excessive screen activity, loneliness, unhealthy patterns with mind altering substances, history of unresolved traumatic experiences

Symptoms that may indicate higher levels of inflammation: fatigue, skin rashes, eczema, psoriasis, hives, joint pain, muscle aches, mouth sores, chest pain, acid reflux, heartburn, recurring or chronic constipation and/or diarrhea, all autoimmune presentations, depression, anxiety, weight gain, weight loss, blood sugar instability / prediabetes / insulin resistance, PMDD, abdominal pain, headaches, menstrual irregularities, sudden hair loss or shedding, hypertension, allergies, asthma, neurodegenerative presentations (Alzheimer’s, Dementia, Parkinson’s)

I’d like to offer a gentle reminder of the importance of not being hard on yourself if any of these things are present, but instead to start where you are and take the next step toward healing. Adopting an anti-inflammatory lifestyle is an ongoing act of both reducing inflammatory foods and behaviors as well as increasing health supportive choices. I have outlined below foods and lifestyle changes that support a reduction in chronic inflammation.

Foods that have anti-inflammatory benefits:

● Whole foods, unprocessed

● Fresh fruits and vegetables, even more so if they are local and with fewer food miles

● Foods high in antioxidants and with a high ORAC value (oxygen radical absorbance capacity): Antioxidants will inherently help reduce inflammation. This would include all richly pigmented fruits and vegetables – berries, beets, dark leafy greens, goji berries, acai, clove, cinnamon, oregano, walnuts, sumac

● Cultured / Fermented foods: sauerkraut, kim chi, kvass, coconut water, kefir, raw apple cider vinegar

● High enzyme foods: microgreens, sprouts, cultured foods

● Nutrient dense broths – bone broths, mushroom broths

● Sea vegetables – dulse, wakame, kombu, hijiki, nori

● Ginger

● Turmeric

● Therapeutic mushrooms – reishi, shitake, corydceps, chaga, lions mane, turkey tail

● Foods rich in EFA’s, particularly Omega 3’s: avocados, hemp seeds, chia seeds, flax seeds, pumpkin seeds, sardines, mackerel, wild caught salmon, pastured animal proteins

● Liver supportive foods: lemon, artichokes, asparagus, daikon radish, burdock root, beets, organic and pastured organ meats

● Moringa, spirulina, chlorella

● WATER! This is one of the fundamental ways you support all your detox pathways.

Lifestyle practices that support lowering inflammation:

● Monitor your screen time, not just social media, but also news, and general screen time. Consider shutting off wifi during sleeping hours if that is an option.

● Sleep with your phone away from your head and body.

● Ensure some of your sleep is before midnight.

● Maintain adequate hydration – at least half your body weight in ounces of water per day.

● Weave in mindfulness and stress resilience practices daily. Consider restorative yoga, meditation, prayer, breathwork, gentle walks, time in nature, creative projects and art making, playing music, taking baths, journaling, quality time with meaningful connections

● Balanced exercise, the Goldilocks principle, not too much and not too little. Tolerance for and benefits of exercise will increase with consistency.

● Sauna - Fat soluble toxins move out through sweat. Far infrared sauna will additionally reduce inflammation.

● Prioritize gut health and daily bowel motility. Many toxins are eliminated through stool. It’s important for your body to be able to evacuate its burdens in order to function optimally.

● Dry skin brushing for lymphatic circulation.

● Red light therapy - great for mitochondria

● Massage - Lymphatic drainage is a wonderful treatment to add in to your rotation.

● Acupuncture

● Grounding - bare feet on bare Earth

● Increase live plants in your home. These green friends help clean the air of toxins we breathe.

● Salt lamps for negative ions

● Intermittent Fasting – if adrenals and thyroid are healthy

Recipes:

Coconut Refresher – great for hot days or after exercise to re-hydrate

• ½ cucumber

• 2 celery stalks

• 1/8 c. cilantro

• ½ inch fresh ginger root

• 1 brazil nut

• Freshly squeezed lemon or lime

• 1 cup coconut water

• 1 cup filtered water

• 1/2 c ice

Blend all in high-speed blender and drink.

Carrot Slaw– eat 1 Tb. daily

• 2 medium carrot, grated

• 1 Tb. dulse flakes

• 2 tsp. coconut oil

• ¼ tsp celtic sea salt

• 2 Tb. raw apple cider vinegar

Mix all together and eat with meals.

Herb medicine pesto – eat 2 Tb. daily

• 3 c. fresh basil

• 2 Tb. fresh oregano

• 1 lime, juiced

• ¾ c. extra virgin olive oil

• 1/3 c. pine nuts

• 1 Brazil nut

• 3 cloves garlic

• Sea salt to taste

Mix all together in food processor

Teas:

Tulsi tea for managing cortisol levels

Ginger tea – thermogenic and anti-inflammatory

Lemon balm tea – soothing to the digestive system and the nervous system

Milk thistle – liver support (your liver carries a lot of the load in clearing inflammation)

Please reach out and share your story!

Take good care,

Bridgette

Human beings are governed by the circadian rhythm, as are almost all life forms. The circadian rhythm is the roughly 24-hour cycle driven by light and darkness. Within this cycle, humans are diurnal, which indicates wakefulness during the day, and sleep at night. During quality sleep, the body releases growth hormones for muscle, tissue and cell repair. The glymphatic system drains toxic waste out of the brain, and processes and stores memories. Sleep contributes to hormone and blood sugar balance, supporting energy, appetite and weight management. Sufficient sleep, or the lack thereof, will impact immune function, eating habits, exercise performance, cognitive performance, mood, and productivity. Studies have found that sleep deprivation is comparable to or worse than alcohol intoxication in driving, and that in such circumstances, caffeine doesn’t help. Adults need an average of 8 hours of sleep per night, and the hours of sleep before midnight are twice as therapeutic as the hours after. Falling asleep no later than 10-11p.m. has measurable cardiovascular benefits.

To optimize sleep, adjusting your activities both before bed and in the morning is essential. The body responds well to routines. Try to wake up around the same time each day. Establishing an earlier bedtime may require an adjustment period. Move the time earlier by about 15 minutes each day and try to be patient with the process. In the morning, rise and look out a window or go outside to allow morning sunlight into your eyes. Exercise earlier in the day, as late exercise increases cortisol which will make falling asleep more difficult. Sleep in a dark, cool room. Wear an eye mask and ear plugs if needed. Studies suggest disengaging from all screens (tv, tablet, laptop, cellphone) for 2 hours prior to sleep is supportive for the nervous system. In circumstances when this is not possible, try for 1 hour, or even 30 minutes. Take time to intentionally down regulate your nervous system before bed. Breathing practices and gratitude are incredible for this!

There are some underlying health conditions that can contribute to insomnia or poor sleep, including but not limited to: blood sugar instability, prediabetes, PCOS, Sleep Apnea, Hormone Imbalance, Structural Issues (Pain), Inflammation. If you believe you may have any of these, please seek out the guidance of a health care professional. There may be diet and lifestyle changes available to implement, and supplements to support making a reduction in symptom presentation.

In addition, there are some foods that interfere with sleep. These are:

· Caffeine – even one cup of coffee in the morning may impact sleep that night

· Sugar - all sugar products and high fructose corn syrup products

· Alcohol – all alcohols

· Red meat – perhaps have it earlier in the day

· Highly Inflammatory Foods, such as processed and refined foods containing chemical or synthetic ingredients, artificial flavors, artificial colors, artificial sweeteners, wheat, gluten, soy, corn, lobster, crab, shrimp, peanuts, hydrogenated fats, trans fats

· Foods containing tyramine, as it may increase norepinephrine. These are: bacon, cheese, chocolate, ham, sausage, sauerkraut, and nightshades.

Gratefully, there are also foods that support sleep. Foods high in tryptophan such as dates, figs, turkey, nut butters and bananas. Foods high in B vitamins including beans, grains, legumes, nuts, seeds, eggs, animal proteins, and dark leafy green vegetables. Foods rich in zinc will include pumpkin seeds, oysters, hemp seeds, chickpeas, lentils and cashews, and foods packed with calcium and magnesium such as bok choi, broccoli and brussel sprouts.

Below are some additional ideas for supporting sleep:

· If possible, avoid otc medications that could be interfering with your sleep i.e. decongestants and appetite suppressants.

· Be aware if you are taking medications that may interfere with sleep i.e. antiseizure, thyroid medications and some antidepressants.

· Bath with Epsom salts, baking soda and essential oils

· Journal at the end of the day – write down all your worries and concerns, everything you need to remember for the next day, 3 things you are grateful for in your day, and 3 things you are happy with yourself about.

· Breathing Practices – Alternate nostril breathing is wonderful for sleep.

· Meditation

· Gratitude – feeling gratitude shifts your nervous system from sympathetic to parasympathetic

· Adequate hydration (Drink half your body weight in ounces of water per day)

· Restorative yoga helps soothe the nervous system.

· Use blue-light blocking glasses after 5 pm. Blue light interrupts melatonin.

· Try listening to binaural beats on headphones to shift brainwaves into a meditative state. They are available on spotify and itunes.

· Turn off wifi and blue tooth.

· Essential oils in an inhaler, bath or massaged into the soles of the feet with a carrier oil may help. Lavender, chamomile, spikenard, and sandalwood are all great. Be sure to source high quality oils. Original Swiss Aromatics is a wonderful company.

· As a snack before bed, try ½ banana with a sprinkle of sea salt, dates, figs, nut butter or turkey. These all contain tryptophan.

· Eat your last meal by 7 pm.

· Minimize alcohol and try to have your last drink at least 4 hours before going to sleep.

· Alcohol on a regular basis can cause deficiencies of zinc and B6 which we are nutrients we need to make neurotransmitters like serotonin. Serotonin and melatonin are part of the same pathway.

· Eat a mostly alkaline diet – some animal protein but only 20-30% of your portion and everything organic.

Here are two recipes that may be great for sleep:

Golden milk – for its anti-inflammatory properties

Ingredients

· 2 c. almond, macadamia or coconut milk

· ½ in. Ginger (minced)

· ½ in. Turmeric or 1 Tb. turmeric powder

· 1/8 tsp. black pepper

· 1/8 tsp Ceylon cinnamon

· 2 tsp mesquite powder (optional)

· 1 Tb. raw honey or stevia/monkfruit (optional)

Instructions:

Slowly warm all ingredients in saucepan and whisk.

Can enjoy warm, or be refrigerated and enjoyed cold.

Cherry Chamomile Smoothie – cherries, for their melatonin production; chamomile flowers (nervines), for their nervous system support (Thank you Dr. Leslie Korn!)

Ingredients

· 1 c. almond, macadamia, pistachio or coconut milk

· ½ c strong, cold chamomile tea

· 1 c. frozen cherries

· 1 tsp. hemp seeds

· ½ tsp chia seeds

· 1 Tb. coconut cream or oil

· Stevia to taste

Instructions:

Blend all ingredients in a high-speed blender and enjoy

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Beginner’s Mind

My grandmother instilled a love of learning in me at an earlier age than I can remember. I have a profound curiosity about the rhythms of life, relationships, the human body, the Earth herself, and the living present of history. I am a depth psychotherapist and a functional nutritionist. I sometimes speak of things as having an intersection in my work, but in truth, I don’t see it as intersection because they are fundamentally braided together. I have inhabited healing work and spaces for most of my life. I did bodywork for 20 years, aromatherapy, doula work, colon hydrotherapy, childbirth education, taught yoga, meditation and movement. My body has danced, surfed, climbed, hiked, swam, birthed, sung, grieved, suffered and celebrated. My most meaningful, heart expanding and potent moments have and continue to be as a mother. I now hear ahead the calling to wisdom of grandmothers voices. My grandmother had me smelling soil as a young child and shared with me how alive it is. This brought wonder and awe in the simultaneous simplicity and complexity of life that has remained with me. Embodiment is full of surprises. It is my intention with the writings I share here, to offer my learnings and musings, to share what I understand and questions I still also have in the hopes that we may all keep discovering together. May the mystery continue.

1. Why now

I am a continuing learner as we all are. I would like to walk with friends in all the questions. I am not an expert in all things. I would simply like to share what I have learned, to make it available, with no assertion it is right or wrong, correct or incorrect. I would like to contribute my voice, and to listen to your voice. I deeply understand the hunger for certainty, and the discomfort of its absence. I have also found that very little is actually certain, and greater comfort, even safety, is more felt in authenticity and honest presence.

2. Community

I have lived in many places and have been gifted with community in most of them. Community takes time, which is such a precious resource in the pressures most people are facing day to day. It asks for a willingness to participate in creating space to hold the greater good of the collective, and to hold it at the same level of importance as productivity. It is a circle of voices, experiences, ages, histories, fears, achievements, losses, and shared humanity. Words on the screen are not the same as meeting one another in person in shared space, but I hope to bring us a little closer to that.

3. What will the words be and when will they be shared?

I teach often, and my teaching style is a bit unusual (or so I have been told). I often start in the micro, widen to the macro, and return to the micro. I also sometimes do the opposite. I will post here about very specific health related topics, and then widen them out to show how all life is impacted. I will also post about my own soul ponderings and questions. I will traverse the terrain of both practitioners and seekers. I will offer suggestions and resources as appropriate. I hope to post once a month at the least. The free content will offer a great deal, as I am all for making information available. The paid content will be oriented toward taking this work into community and/or professional spaces. I hope to hear from you, and hope this is more of a dialogue than a monologue.