If you've been following a long for a while you know my stance on GLP-1's, Ozempic, Tirzepatide, etc.
If you have not, heres my concern ⬇️⬇️

1. Most people who start these are not offered an EXIT plan. These will be life long medications.
​
While I do think these medications, specifically Tirzepatide, can benefit some people, it is just no my first choice and always talk EXIT before we START.

2. They are being prescribed inappropriately. Yes I said it!!
GLP-1s should NOT be used in patients with only a few pounds to lose. 

In addition, these peptides should not be used without  hard work around  building the FOUNDATIONs; protein optimizations, fiber intake, movement, stress management, sleep, and relationships with people and with food.

At FOUNDATION we only consider peptides once we have balanced hormones, fixed gut, and optimized our FOUNDATIONs.
There are several other ways we help patients achieve attainable and sustainable weight loss goals within FOUNDATION. Here are a few of my favorites....

FIBER:
​Foods high in fiber can naturally trigger the release of the GLP-1 hormone, which is the hormone that these meds mimic. Aim for 25-30g of fiber a day. It doesn't sound like much, but track your intake for a day or two and you'll probably find you're not getting enough. Beans, berries, broccoli, avocado, and whole grains are some great sources.

PROTEIN OPTIMIZATION:
Studies have shown that protein also increases GLP-1 in the body. Protein helps with blood sugar control, satiety, and muscle maintenance & growth. The right amount of protein for you will vary based on your goals, but we typically recommend most people aim for at least 100g of protein per day from lean sources like poultry, fish, lean beef, eggs, plain Greek yogurt, cottage cheese, beans, lentils, and tofu.

CONTINUOUS GLUCOSE MONITORING (CGM):
Functional medicine is all about getting to the root cause of your issues instead of just treating symptoms. This is why I love using continuous glucose monitoring (CGM) before jumping to prescribing a GLP-1 med. CGMs show how different foods, eating habits, and movement patterns affect your individual glucose levels. This data can tell us so much about what may be happening in your body to determine if GLP-1s are truly the right approach.

Interested in taking the FOUNDATION approach via the Sustainable Weight Loss Program?
​Schedule a Discovery Call today!

Do you know what is in your skin care products?

When talking with patients, I often ask about their skin care products, make-up, and household products. So many of these products contain not only endocrine disrupters but also toxic chemicals and even carcinogens. 

It can feel overwhelming to replace ALL of your skin care, body care, make-up, and household products at once. I always recommend replacing them one at a time as you run out. This makes this much easier to do and less of a financial burden, all while decreasing your overall toxic burden. 

How do you know if your products are good products or which new ones to purchase. I direct my patients to EWG.org (Environmental Working Group). You can simply type in the product and it breaks down products from BEST (1) to Worst (10). I personally use almost exclusively BEAUTYCOUNTER, as most of their products are EWG verified. 

Below is a breakdown of my skin care routine and products I use and LOVE. 

You can purchase these at:
www.beautycounter.com/lyndsykinghorn

As we continue with Alzheimers and brain health month. Let’s dive more into nutrition and our brains, specifically sugar and its effect.

Sugar is a major contributor to brain deterioration and overall brain health. This is due to the blood brain barrier, which normally filters out unwanted microorganisms, has a bit of a sweet tooth. The brain absorbs a large amount of the glucose (sugar) that comes into the body. Glucose is needed for live, but in excess, it can cause neuroinflammation and insulin resistance.

Ever heard of Alzheimer's being called “type 3 diabetes”? This is the reason researchers coined this term.

What can we do to avoid neuroinflammation or Alzheimers?

Cut the sugar: The easiest way to understand how sugar effects your brain is to remove it. Some can do this “cold turkey” while others may not tolerate that as well. I don’t always recommend cold turkey as many people will have some nasty withdrawal symptoms but if you’re up for the challenge cut it out all at once.

Replace the habit: if sugar is always part of a reward for you, then replace the reward habit with something healthier.  Go for a walk, talk to a loved one, read a book, drink sparkling water.

Stay hydrated: Hydration plays a role in your hunger levels and cravings. Being dehydrated can prevent your body from properly metabolizing glycogen for energy. Without glycogen your body craves sugar for energy.

Prioritize sleep: SLEEP, SLEEP, SLEEP. When we are talking about the brain, always get better sleep. It’s a known fact that the day after a rough night of sleep most people feel hunger, have intense cravings, and are less likely to health a healthy diet. In addition, poor sleep can effect your hormones. Ghrelin increases and leptin decreases causing you to feel more hungry and not feel full or satisfied. In addition, cortisol may elevate which can increase your cravings and appetite.

Welcome June!
It is finally starting to feel like summer. 
June is Alzheimer's and Brain Health Awareness Month. This is near and dear to my heart, as I am sure it is to many of you. 

So how to we optimize our Brain Health now to combat Alzheimers later in life? 
This might seem like an overwhelming task but the best starting point is the FOUNDATIONS. 

1. SLEEP:  studies have shown that sleep deprivation can increase beta amyloid plaque levels by up to 5%. In addition, people who sleep less than 6 hours per night have a significant increased risk for developing Alzheimers than those who sleep 7-8 hours. Optimize your sleep by setting a bedtime routine, sleeping in a cool dark room, avoid late night blue light, avoiding late night eating and alcohol. 

2. MOVEMENT: physical activity is known to decrease the decline of mental function and lowers the risk of Alzheimers disease, among other chronic diseases. This does not mean you need to Crossfit 7 days or week or kill yourself in the gym daily. This simply means movement; walking, riding your bike, rowing. Be sure to add in some resistance training as well!

3. NUTRITION: eating a low inflammatory diet and a diet low in saturation fat has been shown to decrease the risk of disease and slow the progression. I recommend most the Mediterranean diet.

If you want to dive further and really assess your risk, we have the ability to do genetic testing. There are SNP's that put you at higher risk such as the APOE4 allele. However, remember your DNA is not your destiny. Making change now will set you up for the future you want.