Updates from Andrea Nicholson

This blog post by Functional Nutritionist Andrea Nicholson discusses the numerous health benefits of spending time in nature. It explains that being in nature can improve moods by increasing serotonin levels in the brain and reducing depression. Additionally, spending time in nature can boost immune system function, increase vitamin D levels, and provide a source of probiotics for a healthy gut. The post also highlights the societal benefits of spending time in nature, such as reduced crime rates and improved focus and creativity. Ultimately, the article emphasizes the importance of incorporating nature into our lives for better health and longevity.

In a recent study published in the journal Nature Metabolism, researchers found a direct link between blood sugar crashes and increased hunger. The study followed over 1000 participants for two weeks using continuous glucose monitors to track blood sugar levels before, during, and after meals. The results showed that larger blood sugar spikes from meals led to larger crashes, and if the dip went lower than the pre-meal baseline, participants reported feeling more hunger and consumed more food. The study emphasized the importance of managing blood sugar levels to avoid these spikes and drops, suggesting strategies such as cutting carbohydrates, prioritizing protein, and filling with healthy fats to maintain smaller blood sugar swings.

Managing blood sugar levels plays a crucial role in controlling hunger and appetite. By reducing consumption of simple carbohydrates and high-glycemic foods, individuals can prevent large blood sugar spikes and drops. Prioritizing whole sources of quality protein and filling up with healthy fats can also help stabilize blood sugar levels. This study highlights the significance of blood sugar regulation in maintaining satiety and suggests that by managing blood sugar well, individuals can better control their hunger and appetite.

In this informative blog post, Functional Nutritionist Andrea Nicholson explores the world of probiotics and how to choose the best probiotics protocol for individual needs. Probiotics have been shown to alleviate an array of conditions, such as irritable bowel syndrome, mood disorders, and leaky gut. However, it is important to note that not all probiotics are created equal, and choosing the right type of probiotic supplement is essential.

Nicholson outlines the three main types of probiotics on the market: lactobacillus- and bifidobacterium-based blends, saccharomyces boulardii, and spore-based organisms. Each type of probiotic has different effects and is beneficial for different reasons. To determine the best protocol, Nicholson advises seeking professional guidance and considering gut health tests to identify the current gut health status and microbial profile.

Quality is also emphasized when it comes to choosing a probiotic. It's crucial to purchase products that have been independently tested and contain live cultures. Additionally, the strains of probiotics should be varied to promote microbial diversity. Nicholson recommends experimenting with different products, doses, and frequencies to find what works best for individual needs. Ultimately, the key is to prioritize diversity in supplements, diets, and lifestyle habits for optimal gut health.

In a blog post functional Nutritionist Andrea Nicholson explores the pros and cons of including fruit in a low-carb diet. While fruit is loaded with vital nutrients, antioxidants, and fiber, it also contains sugar in the form of glucose and fructose. This makes fruit unique and somewhat challenging for those following a low-carb diet. Nicholson explains that fruit can still be a part of a low-carb diet, but it's crucial to pay attention to the types and quantities consumed. She also emphasizes that while fruit offers great nutrients, it is not essential, and one can choose not to eat fruit if desired.

Metabolic flexibility is the body's ability to switch between using glucose and fat as energy sources, resulting in more efficient fuel usage. This concept plays a significant role in our health because it helps regulate blood sugar, insulin levels, and inflammation. When we are metabolically flexible, our bodies can use either glucose or fat/ketones for energy, which leads to reduced cravings, stable moods, improved mental clarity, and better sleep quality.

To improve metabolic flexibility, there are several strategies you can implement. Intermittent fasting or time-restricted eating can lower insulin levels and repair insulin sensitivity. Changing up your macros by going lower carb on some days helps control blood sugar levels. High-intensity interval training (HIIT) stimulates muscle repair and provides a metabolic boost. Consuming protein before bed supports muscle repair during sleep. Building and maintaining muscle through weightlifting is crucial for metabolic flexibility. Lastly, getting enough quality sleep (at least eight hours per night) is essential to keep your metabolism functioning optimally.

By enhancing metabolic flexibility, we can achieve better overall health and reduce the risks of chronic diseases such as heart disease, type 2 diabetes, and obesity.