Appetite, Hormones, & Exercise: New Study!

New research on exercise and hunger control 🏋️‍♀️

If you’re looking for ways to manage hunger and food cravings, you’ll want to know about this new study from the University of Virginia that showed 👉 High-intensity exercise suppresses levels of the hunger hormone ghrelin more effectively than moderate exercise.

Here’s what they found:

➡️ High-Intensity Exercise

After high-intensity workouts, participants had significantly lower ghrelin levels and reduced hunger. The effect was more pronounced in women, with lower levels of acylated ghrelin, which is directly linked to hunger.

➡️ Moderate-Intensity Exercise

Moderate-intensity exercise didn’t have the same impact on ghrelin levels, and participants even reported slightly higher hunger than with no exercise.

Not everyone needs high-intensity exercise. We take a whole-body and individualized approach when it comes to exercise, hunger, and weight management. If you’re looking for support in these areas, we’d love to help.

🌱 Get started at our practice through the link in our bio!

#elementsnatmed #hiit #naturalmedicine #highintensityintervaltraining #moveyourbody #rootcausemedicine

New Way to Understand the Gut Microbiome 🦠

New research on the gut microbiome 🦠

If you’re interested in a root-cause approach to health, we’re inevitably going to have to talk about the gut microbiome!

Now researchers at Rutgers University have given us a new way to talk about this.

They call it the “Core Microbiome”—the crucial group of microbes that play a role in digestion, immune function, and even mental health.

Using advanced A.I., the researchers determined that the Core Microbiome consists of:

1️⃣ The Foundation Guild

Helpful bacteria that break down dietary fibers to produce short-chain fatty acids (SCFAs) and keep harmful bacteria in check.

2️⃣ The Pathobiont Guild

Needed in small amounts to “educate” the immune system, these microbes can drive disease if they become dominant.

This doesn’t change our root-cause approach to care, where gut health is always part of the conversation, but it does give us a new and creative way to describe it!

What do you think?

Does it help to think of the “Core Microbiome” as two guilds working together? 😊

REFERENCE:
Wu G, Xu T, Zhao N, et al. A core microbiome signature as an indicator of health. Cell. Published online October 7, 2024. [link]

Overnight Remedy for Congestion 🧦

🧦Ever heard of wet sock therapy?

This is an old-school, naturopathic remedy for stimulating circulation, easing congestion, and even improving sleep.

Here’s how it works and how to do it at home:

1️⃣ Gather the Goods: You’ll need one pair of thin cotton socks, one pair of thick wool socks, a towel, and a bowl of ice water.

2️⃣ Chill Cotton Socks: Soak the cotton socks in ice water.

3️⃣ Warm Your Feet: Soak your feet in a tub of the hottest water you can handle for 5-10 minutes.

4️⃣ Wring the Socks: Squeeze all the water out of the cotton socks until they are just damp. Wringing them out completely is a critical step!

5️⃣ Layer & Sleep: Dry your feet, put on the damp cotton socks, and layer the dry wool socks on top. Then, crawl into bed and let the socks work their magic💫

Wondering how this works?

As your body warms the cold socks, it stimulates circulation, which can relieve congestion and support your immune system. You’ll wake up with dry socks and—hopefully—a refreshed immune response.

Have you tried wet sock therapy?

Let me know your experience in the comments ⬇️

Disclaimer: While this is safe for most people, please check with a medical professional to be sure—especially if you have poor circulation or nerve damage.

#elementsnatmed #naturalmedicine #wetsocktherapy #immunehack

How to Reflect & Reset For the New Year

Journaling Prompts to Reflect & Reset for the New Year✨

As we’re about to turn the calendar to 2025, this is the perfect time to pause, reflect, and dream a little.

📍First: Save this post so you can find it anytime.

Then find a cozy spot, grab a warm drink, and jot down these prompts…

1️⃣ What are three wins (or more!) I’m proud of achieving in 2024?

2️⃣ What is one thing I want to let go of before the new year?

3️⃣ Who or what supported me in surprising ways this year? What am I feeling grateful for?

4️⃣ What do I want 2025 to be about? What do I want more of?

5️⃣ In one year from now, what do I want to look back and see?

I believe that living with intention is part of optimal health and that the end of the year can be a gentle reminder to pause, reflect, and set a vision for what’s next.

If you have health goals that you need support in achieving in the coming year, we are here to help!

🌱 We are here to support you in achieving your best level of health. Visit our website to take the first step in your wellness journey!

5 Ways to Boost Lymphatic Flow (and Why!)

5 Easy Ways to Support Lymphatic Flow (and why!)

But first, what’s the lymphatic system?

The lymphatic system is a network of vessels, nodes, and organs that helps to remove waste and move white blood cells around the body.

It is so closely linked to the immune system that we cannot expect our immune systems to work without healthy lymphatic flow. Here’s how you can support that:

1️⃣ Movement

Movement activates the skeletal muscles, which is one of the best ways to boost lymphatic flow. Any movement works (a gentle walk, stretching, jumping on a trampoline).

2️⃣ Deep Breathing

Deep belly breathing acts as a natural pump for the lymphatic system by activating the diaphragm and changing the pressure in the abdomen.

3️⃣ Dry Skin Brush

Using a natural bristle brush, brush in gentle, circular motions toward your heart before showering to encourage lymphatic flow.

4️⃣ Contrast Hot-Cold Showers

A perfect follow-up to the dry skin brush, alternating 30-second bursts of cold during your hot shower stimulates lymphatic flow.

5️⃣ Wear Loose Clothing

Especially around the armpits or groin, where we have a concentration of lymph nodes, tight clothes can restrict the flow.

Our bodies are wise. We do not need to do all of these things every day, but our lymphatic system does depend on us to keep things moving!

REFERENCE:

Insert herevon der Weid PY. Lymphatic Vessel Pumping. Adv Exp Med Biol. 2019;1124:357-377. [link]