Community Health Resources:

Here is a simple and powerful list of nutritional, herbal, and life-habit suggestions that can reduce toxic multi-system overload, ease symptoms, and bring renewed energy. You don’t need them all. These are what I’ve found to be effective both personally and in my practice. I created this list give to my clients but given the great challenges of our times people need good, solid information to feel better. This info has been a work in progress during my 12 years of clinical practice. Consider integrating those that you gravitate to one at a time. These recommended steps aren’t hard, just different!

You’re welcome to message me with basic questions and for a more an in-depth plan you can book a consultation for customized herbal formulas and to co-create a wellness plan that is practical and attainable for you.

My hope is that it is beneficial, no strings attached, and with the aim of putting the power back into the People’s hands for true power is that which heals. 🌿✨

Green Blessings, Dixie Pauline

Contents:

  • Water  


  • Salt = Electrolytes    


  • Healthy Fats = Essential Fatty Acids (EFA’s) - Essential to your 
Health

  • Core Supplements

  • Disease can begin and end in the gut!

  • Staple Herbal Remedies

  • 
Nutrition & Your Kitchen


  • Quality Sleep

  • Breathwork & Meditation

  • Exercise + Move Your Lymph

  • Biohacking


  • Podcasts
 

  • Mold sickness

  • 
Disclaimer

  • Permissions

Water Is Life:

  • Hydration is crucial for our bodies to function and as we get older our tissues tend to dry out. Most of us are dehydrated and we don’t even know it.  The most common advice is to drink at least 8 glasses in small increments throughout the day as our bodies can only absorb it at a slow rate. Simply honor your thirst, drink a glass each time after you urinate and especially after drinking coffee or alcohol. Conversely drinking too much water (happens rarely but it’s possible) you can disrupt your electrolytes.

  • If possible filter your water because unfortunately our water sources are increasingly getting contaminated in so many ways. See this Ultimate Guide To Water by Luke Storey who has done a lot of research into clean water sources. For a less expensive but great option I recommend the Berkey Water Filter.

  • Avoid plastic water bottles because the plastic has endocrine disruptors and wreaks havoc in our bodies, as well as the Earth. This includes avoiding food in plastic.

  • “Cold showers are cryotherapy 101. This may sound excruciating, but the benefits are worth it. Cold exposure decreases inflammation, speeds up recovery, and can help you burn fat and sleep better.” ~ Bulletproof, 31 Habits to Up Your Life.

    Salt = Electrolytes:

  • Electrolytes are salts that become charged molecules, called ions, when they are dissolved in a liquid. Electrolytes maintain the electric voltage throughout your cells so that signals can pass easily. Several bodily functions are dependent on this electrical communication that electrolytes help carry.

  • Having the right amount of healthy salt in your body is essential. Healthy salt will help to keep you hydrated. Healthy salts include sodium, potassium, chloride, bicarbonate, calcium, sulfate, magnesium, and phosphate - important for combating stress, slowing skin aging, calming the nervous system, increasing circulation, easing muscle stiffness, for lymphatic fluid balance thus assisting immune system function. Table salt is stripped of these minerals. Your body needs more when you’re stressed because salt is an important part of your adrenal (flight and flight) response. An imbalance of electrolytes can cause major imbalances in the body. 

  • Sodium and blood pressure: A lot of people have high blood pressure not because they have too much sodium but because they don’t have enough potassium or magnesium. People who have low sodium levels can have a serious problem dealing with stress. If you lower your sodium to the official recommended dietary guidelines it actually increases your heart attack risk because low sodium increases renin. Renin then increases your cardiac risk dramatically. *Source: Dave Asprey, interview on Bulletproof Radio with American Hypertension Society.

  • Type of Salt: Throw out your table salt! Healthy salts are those that include the name to a body of water or place where it comes from (ie: just ‘Sea Salt’ won’t cut it. Our food has become products…). I prefer Celtic or Grey Atlantic salt. It looks sticky and wet in the container and is the most hydrating of the salts for kidneys and our tissues - especially when placed in water and drank. The grey color denotes richness in magnesium. Himalayan pink salt is good as well but it is a bit warming, good to know if you already run hot and flushed. It’s mined from half-way around the world to so there’s that...

  • Dosage:  Take 1/2 tsp in your water right when you wake up. This is when your body uses salt the most efficiently. Individual needs vary based on a person’s genetic makeup and lifestyle.

  • Pro tip: carry your own salt with you wherever you go.

    Healthy Fats = Essential Fatty Acids (EFA’s): 

  • Essential because our bodies need them. Fats have a bad reputation due to faulty research (and the sugar industrys’ fear propaganda) however the right types of fats play a premiere role in every aspect of our lives - from our decision making processes, our risk for diseases like cancer, ability to lose weight, and even the rate at which we age. Newly pressed extra-virgin olive oil actually shares pharmacological properties with the non-steroidal anti-inflammatory drug ibuprofen. Healthy fats are excellent energy resources. Healthy fats can optimize not only our cognitive performance, executive function, mood, and long-term brain health, also our overall health. (Excerpts from ‘Genius Foods’, Max Lugavere).  Some vitamins are fat soluble meaning that they need fat in order to be absorbed in the body. Eating the right kinds of healthy fats help maintain and balance hormone levels and even result in weight loss.(Asprey, Bulletproof Diet).

  • Healthy EFA’s are mostly cold pressed: Olive, pumpkin seed oil, or Udo’s blend, or hemp oil which it’s cooling, (good if you tend to run warm and flushed). Do not cook these oils (though Olive on lower heat is fine according to newer research by author Max Lugavere, Genius Foods). Beware of fake olive oils that look and smell. If you’re unsure go local, talk to your local olive grower at the farmers market or choose Greek over Italian. There’s lots of info on the internet about this.

  • ‘Grass-fed, grass-finished’ butter and ghee are also great sources of fat - and great to blend a TBS or two in your morning coffee with MCT oil!

  • Virgin Coconut oil, although a saturated fat, is still healthy. It can be used for higher heat and is excellent for skin care, is anti-fungal, sun blocking.  

  • MCT Coconut Oil (not the same as regular coconut oil). “MCT” stands for “medium-chain triglycerides.” MCTs contain fatty acids that naturally occur in coconut oil, palm oil (though boycott palm oil it’s killing the orangutans and rainforest), goat milk, and breast milk. Your body turns MCTs into molecules called ketones, which help burn fat, curb cravings, power your brain and provide incredible energy. Studies are showing that cognitive function in patients with mild Alzheimer's disease has improved with MCT oil with a keto diet. (Max Lugavere). MCT is great in your morning cuppa coffee, teas, smoothies, and salad dressings. There’s also XTC oil - another great source with new info coming out about it.

  • High quality fish/krill oils. Fermented Cod Liver Oil is one of the most nutrient-dense substances. Green Pasture ferments theirs. Fish oils are excellent for your brain health.

  • Unhealthy fats: Vegetable, seed and bean oils (soybean, corn, safflower, canola). Dr. Mark Hyman, MD.

    • Background: Monsanto developed Roundup-Ready canola (Brassica napus) plants that were bio-engineered to tolerate to glyphosate, the active ingredient in its weedkiller, also patented as an antibiotic(!). Most commercially available canola oil is extracted through a process called hexane solvent extraction, heated then bleached. Multiple health risks, bad for the brain, cellulite and more are linked to this oil even in small amounts. It is often found in salad dressings.

    • Pro tip: make your own salad dressing and bring it with you in case you eat out. In with the good fats out with the bad.

  • Dosage and storage: Use 2-5 TBS of the cold oils daily on your salads, soups, in your smoothies, and on other dishes right before you’re about to eat them. For optimal benefits take daily for 3 months consistently to feel a difference.  Familiarize yourself with their smell and taste as fats can go rancid fast, especially flax, even when stored in the fridge. DO NOT store your oils (or spices for that matter) above your stove where heat rises causing them to go rancid, ewwww! Keep in a cool dark place.

    Supplements:

  • Because they can be costly I’m not the biggest fan of supplements however due to the bombardment of contaminants in water, soil, air, and even in our own homes, plus soil and nutrient depletion, some supplements are very helpful. Here are just a few:

  • I’ve done a fair amount of research over the years and although I’m not convinced that “everyone” should take anything, I appreciate the information about supplements on this page: The Top Ten Supplements That Everyone Should Take.

  • Great MAGNESIUM protocol! The average person is deficient in magnesium. It is extremely important for many things including blood sugar regulation, impaired sleep quality, restless leg syndrome (& assuming that you’ve ruled out that it might be an iron deficiency), tardive dyskinesia (a disorder resulting in involuntary, repetitive body movements), chronic constipation, irritable bowel syndrome, temporomandibular joint pain, bruxism (grinding your teeth at night), chronic back spasms, muscle spasms, bladder spasms, rectal spasms, ovarian neuralgia, heart attacks, and any time where you have spasticity of muscle, where you have chronic muscle stiffness and tension.  

    Long time respected herbalist, author, ethnobotanist, and president of the American Herbalist Guild, David Winston, uses magnesium extensively in his clinical practice and claims that he has not ever seen anything that works like magnesium. Chances of you getting enough magnesium from your diet is slim. It is hard to absorb and in addition most people don’t eat enough of these foods or quantity of these foods to get enough magnesium. If you have significant digestive issues you’re probably not going to digest your magnesium. 

  • Liquid form: Winston claims that magnesium pills don’t work and that the powdered magnesium called CALM, which if you take enough of it, may work,  (Note it was bought out by a megacorporation) but the way to take magnesium is in the liquid form. The liquid tastes like drinking metal and is not pleasant but it works SO well.  It is not expensive. 

    The name of the company is Cardiovascular Research. Get an 8 oz bottle. 

    Dosage

    • Take 1 TBS of the liquid magnesium in a liter bottle of water (or cranberry juice or whatever) and sip throughout the day.  Do that for four days.

    • After four days you go up to a tablespoon and a half for another four days.

    • After four days up your dose another 1/2 TBS to 2 TBS

    • Then every four days you go up 1/2 TBS.

    • Somewhere around 2 1/2 to 3 TBS you will develop diarrhea. At that point you cut back by a tablespoon. (So if you’re up to 3 1/2 you cut it back to 2 1/2. If you’re at 2 1/2 you cut it back to 1 1/2, etc) and that’s your level.

    • Do this every day and after about two weeks until you get diarrhea again. When this happens you reach tissue saturation.

    • At that point you cut back another 1/2 TBS.

    • For most people their daily dose ends up being about 1 - 1 1/2 TBS in water. 

    Disease can begin and end in the gut!

    This is an excellent podcast on Probiotics and Healing Your Gut Microbiome. (You may want to skip past the ads at the beginning, although those are informative too). If you have a hard time accessing it on the link I supplied then visit The LifeStylist episode #224 on itunes or youtube. Topics Discussed:

    • Your gut is ground zero for your health

    • What’s the deal with leaky gut?

    • 80% of the adult population has a leaky gut and doesn’t know it

    • The confusing world of probiotics

    • How gut health is related to alzheimer’s

    • The difference between traditional probiotics and Just Thrive’s

    • A first-of-its-kind leaky gut study

    • The disaster that is RoundUp

    • What’s better: more strains of bacteria or fewer strains of bacteria in a probiotic?

    • The value of fermented foods – and a common misconception

    • Lab fermentation Vs. biofermentation

    • How to start taking a new probiotic

  • Another excellent blog post and podcast New Frontiers in Microbiome Research with Aviva Romm, Natural MD Radio. She has guest Dr Petrosino is a Professor and the Interim Chairman of the Department of Molecular Virology and Microbiology at Baylor College of Medicine where he’s also the Director of the Alkek Center for Metagenomics and Microbiome Research.

  • P3OM PROBIOTIC for your gut health: I learned about P3OM which uses a patented natural process to upgrade a well-researched probiotic strain. This strain is proteolytic which means it digests protein. It’s also antiviral, antiretroviral and it eliminates pathogens and waste and it’s maintainable in a human digestive system. 

  • ENZYMES are the workhorses of your digestion and are part of making every cell in your body work better. If you’re over 35 your enzyme levels start to decline and by the time you’re 65 your saliva and pancreatic secretions can be down by 50%. That leaves chronic indigestion, causing further gut issues, yeast and mold overgrowth and even sometimes malnutrition. Recommended: masszymes. (See the podcasts below for super amazing info about proteolytic enzymes.)

  • Gluten can wreak havoc on your health. Sometimes it’s unavoidable especially when traveling. Gluten Guardian may be an option for your gut protection.

    Some Staple Herbal Remedies:

  • I customize herbal blends but here are a few that I recommend for nearly everybody:

  • Digestive Bitters: Are you fully digesting your food and pooping each day? A few drops of herbal bitters on your tongue or in water before each meal is to get your hydrochloric acid and other important digestive juices flowing. We often need the extra help to digest, especially after around the age 30. Since most bitters are cooling, look for blends that have warming carminative herbs for a balanced formula or talk to me for one!

  • The benefits of Turmeric and how to make an anti-Inflammatory ‘Golden Milk’ by Andrew Weil. Just make sure that your turmeric drink or capsules has black pepper which enhances absorption. Use organic raw honey (and make sure it’s real as there are fake honeys on the market like the stuff in the plastic bear bottles). According to Ayurveda, do not cook black pepper or honey, as the high temps turn it carcinogenic.

  • Nervines - In todays’ times we probably all could benefit from herbs to nourish our nervous systems. In tea form or extracts: chamomile, milky oats, skullcap, lemon balm, motherwort, hawthorn, california poppy and others.

  • Nootropic herbs for brain health: If you’re using a lot of brain power, think about herbs that enhance memory or other cognitive functions. Ask me about my Nootropic Brain Tonic. For optimum brain health, pair nootropics with other supportive herbs, healthy fats, good sleep hygiene, and exercise.

    Nutrition:

  • Get your leafy greens and other veggies in for nutrients and fiber.

  • A comprehensive guide to surviving the modern supermarket by Max Lugavere: Food or food-like products that are stripped of nutrients, they promote overconsumption, and drive inflammation. Inflammation is at the core of most dis-ease. Systemic inflammation can correlate with aches and pains, asthma, significantly larger waistline, brain disease, brain fog, depression, and more. Eat living (non-processed) foods that are the color of the rainbow!  http://maxl.ug/supermarkets

  • Want a kitchen makeover for an anti-inflammatory diet? I can come to your home and help you with a kitchen cabinet re-do (which is FUN) but if you just want a good book then Crazy Sexy Kitchen by Kris Carr offers a baseline (as no two bodies are alike and our needs vary). She’s vegan, however listen to what your body needs.

  • Avoid factory-farmed meats and dairy, full of antibiotics, suffering, and clearcutting the forest.

  • Bone broth: An excellent link about bone broth that includes recipes as well as links for where to buy it: http://nourishedkitchen.com/bone-broth/ 

  • Should You Drink Coffee? by Kris Carr.

    Quality Sleep is essential to your health and wellbeing!

  • Did you see the word ‘Quality’? The use of artificial lighting and electronics at night are contributing to lack of and quality sleep. When it gets dark our pineal gland secretes the hormone melatonin which tells our bodies to to sleep but the electronics emit a blue wavelength light tricking our brains that it’s daytime.

    • Are you using your devices at night, sleeping near them, using your phone as your alarm clock? Not only is the blue light messing with your health and well-being, the Electromagnetic Frequencies (EMF’s) may also be wreaking havoc on your sleep and overall health and wellbeing. Create better habits and boundaries with electronics at night.

    • Solid tips here: Why Blue Light Is Messing With Your Sleep and What To Do About It.

  • The best 20 minutes you’ll spend Quik Tips to Sleep Better a podcast by Jim Quik. (He also shares tons of awesome info about memory and Brain Health.)

  • Bulletproof Radio podcasts to geek out on - data backed science:

    Breathwork and meditation for wellbeing and peace.

  • There are numerous breathing exercises and meditations but here are two simply as a re-minder as overall holistic program for health and wellness.

  • Wim Hoff Breathwork Tutorial.

  • Jack Kornfield meditations

    Move!

  • There is ample information about the health benefits of exercise. Find something that works for you and MOVE.

  • How to Jumpstart Your Brain & Day - My Morning Routine. Kwik Brain. (I put this list on my fridge as my re-minder.)

  • 10 Morning Habits Geniuses Use to Jumpstart Their Brain by Jim Kwik

  • Move Your Lymph to Boost your Immunity & Increase Your Flow: Our lymphatic system is a central part to our immune system. It is our body’s watershed and we want these rivers to keep flowing. The lymph can be assisted in its movement with tools and techniques:

    • Dry brushing: Daily. Get your lymph & blood flow/circulation going! From the dhyana Center: “Begin at the feet using brisk, upward, invigorating motions towards heart. Turn the skin pink - then move on - blood flow is building.  Also brush the arms toward the heart and make sure to get in the soft of the arm and armpits. After dry brushing either take a shower or just apply body oil following the path of the lymph, rubbing the oil into the skin. Start at your feet and brush in sections towards your heart. When your skin turns red move on to the next section.” 

    • Gua-sha daily. It’s a tool and an action. From The dhyana Center, an Ayurveda school and bathhouse: “The gua sha is a flat piece of wood or jade that is used to move the lymphatic system, break down scar tissue, and tenderize muscles.  Use the edge of the guan ha vigorously rubbing along the skin moving feet to heart and hands to heart.  The gua sha can be used with water in the shower, steam room or tub. It’s best with a body oil to drive nutrient into the tissues. The guan ha can be used over clothes also. This technique can create bruising from the toxins releasing in the tissues. With time the bruising will stop happening, since the toxins will be released and tissues get tonified. Once you pick one up and use it, you won’t want to put it down!” 

Biohacking:

  • What is biohacking anyways? Another way of saying it is optimizing your life. Biohacking is more than eating healthy food and power smoothies. It’s the art and science of changing the environment around you and within you so that you have more control over your own biology. Biohacking is really a lifestyle that requires some curiosity, some commitment, and the desire to improve how you show up in the world. In Europe there is a growing movement and ‘Life Optimization Summits’ and in the U.S an ever growing biohacker movement and conferences, in addition there are Upgrade Labs, data-backed science with remarkable results. For interesting data-backed science and spiritual facts, check out the Bulletproof Radio podcast as a starting point.

  • Control your own biology with a whole variety of at-home tests ranging from food sensitivity to metabolism even to an advance thyroid panel (your thyroid is the energy metabolism controller for your entire body. The tests are private, simple and they all go through certified labs. Everlywell.com, choose the test you want, are private, and they get shipped to your doorstep. It is just a prick on your finger. You get your results in about five days in their online panel. This can track your diet, exercise, and inflammation.

  • Get your gut micro biome tested! Viome.com the only company that can identify and quantify living organisms in your gut in order to analyze what those bugs are producing and provide you with a personalized meal plan, nutrition and even fitness recommendations.  If your gut microbiome is not working you might not be able to process foods like spinach, beets and almonds for instance. These foods might be healthy but not if your gut isn’t able to digest the amount of protein you’re eating.   Also some of the healthy antioxidants or supplements may not be benefiting you. Knowing what’s going on in your gut can affect so many aspects of your health: weight loss, improved sleep, mental clarity, digestive issues, improves your skin, and if your gut is working can lift your mood. 

    • Disclaimer: Food sensitivity testing may not always be accurate and can scare people off of food. There are other sources for doing your own testing that are less pricey but this is the one that I heard about which came recommended.

    Podcasts:

  • A few of my favorites: Natural MD Radio with Herbalist, Midwife, Dr. Aviva Romm; The Herbal Highway- (free herbal education!); The Doctor’s Farmacy with Mark Hyman; Kwik Brain with Jim Kwik; Bulletproof Radio by Dave Asprey; The Lifestylist by Luke Storey; Ancient Wisdom Today - esoteric, amazingness!; Medicine Stories, and The Herbal Highway on KPFA.

    • (Personal disclaimer: there’s a fair amount of privilege especially in the biohacker world with the cost of cutting edge holistic technologies and treatments. I hesitated sharing them here but I have found so much solid info that is data-backed with the latest technology being paired with ancient wisdom. There is however a movement to bring the costs down.)

    • Speed Healing Pain & Injuries With Pulse Centers Pulsed ElectroMagnetic Field Podcast #212 The Life Stylist

    • Next level data on Vitamins, supplements, detoxification, chelation therapy, and more. LifeStylist Podcast.

      • Most people know by now that our environment, water, and food supply is chock full of toxins, and that our bodies accumulate these toxins over time, and this eventually leads to chronic disease and even early death.

        But what is the most effective way to both detox our bodies, and provide them with the much-needed nutrients missing from much of our modern, industrialized food system? Dr. Chris Shade is constantly striving to evolve the way the medical industry delivers care, and he is perpetually broadening the way the world understands health. Shade is the creator of Quicksilver Scientific, an organization on a mission to combine nature’s nutrients with the power of science to deliver the most effective supplements and detoxification protocols on the market. It’s way more than just “eat cilantro for heavy metal detoxification”….

      • From Super Sick To Superman: Optimize Your Health W/ Tim Gray #214

        • The LifeStylist. (At 47 minutes: Proteolytic Enzymes break proteins down into peptides and then down into amino acids. Amino acids are fundamental building blocks for our body and without them we don’t repair. If we have pancreas problems, don’t chew our food properly, eat processed foods low in enzymes, have mercury fillings, and more then we won’t have the enzymes to break down the food we’re eating (especially the protein, into the amino acids) so the body won’t heal properly. By adding proteolytic enzymes -1 a day and up to 4 - increases mental clarity as good as being on hyperbaric oxygen therapy and on ketogenic diet, fueling the body. Healing can speed up significantly. Because of the enzymes, people are deficient in specific enzymes so it can actually reverse grey hair. Proteolytic enzymes when taken systemically on an empty stomach means that it goes to work in all the nooks and crannies systematically throughout your body. When you take them with food it breaks down the food that you’ve got in your gut. Taking them you do not need to hydrate as much, getting the minerals and nutrients from food better, mental clarity and energy is up.

          • BiOptimizers’ MassZymes is a full-spectrum enzyme formula.

          • Another option is Dr.’s Best.

  • Systemic Enzymes to eliminate scar tissue, food sensitivities, thyroid antibodies, joint pain, and inflammation in general:

    When you take them with food it they digest the food. When you take them on an empty stomach they digest the parts of you that you don’t want. 

    When you take very high doses they break up scar tissue from the body. All the muscle adhesions where your fascia gets adhered to things, those break up.  

    You might think that’s a good thing, and it probably is but it’s also a bad thing because if you have an adhesion in your movement pattern it’s there to protect you from something and if you don’t correct the movement pattern with functional movement and you break up the adhesion, you end up with a less stable system. 

    • Standard Dosing: 3 - 6 on an empty stomach three times a day. 

    • For breaking up scar tissue, etc: 5 -10 on an empty stomach 3x a day.  

    • Source:  Bulletproof Radio with author Izabella Wentz of best selling books Hashimoto’s Food Pharmacology: Nutrition Protocols and Healing Recipes to Take Charge of Your Thyroid Health. 

  • Genius Foods For High Performance and Happiness, Max Lugavere on The Lifestylist podcast or youtube, episode #163

  • I absolutely love this Medicine Stories podcast about Healing Herbal Oils: How to Make and Use Them with Kami McBride.

    Mold Sickness

  • Are you dealing with mold sickness? It’s much more prevalent than you think. Mold spores, or mycotoxins, are all throughout many houses, buildings and in our food supply: grains (especially corn), nuts, coffee, chocolate, and wine. Mold sickness: brain fog, fatigue, depletion, anxiety, vertigo, auto-immunity, skin issues.

    • For signs, symptoms, stories, and solutions see Moldymovie.com. (Disclaimer: tune out the weird background music because it has some solid information.)

    • Also decent books: Toxic - Heal Your Body from Mold Toxicity, Lyme Disease, Multiple Chemical Sensitivities, and Chronic Environmental Illness by Neil Nathan, MD.

    • Break the Mold - 5 Tools to Conquer Mold and Take Back Your Health by Jill Crista, Naturopathic Dr.

      Disclaimer

      The statements, remedies, and techniques described herein are for educational purposes only and does not substitute medical care or meant to diagnose, prescribe, or treat any disease.

      Permissions

      I believe that the knowledge of the plants, nutritional, and other health hacks is our right so I share this knowledge of the plants, nutritional, and other health hacks to put the power back into the people’s hands. If you want to use these words then please give appropriate credit. Ask for my permission before reproducing, transforming or building upon the material especially if you want to utilize it for commercial purposes in print or curriculum. Thank you. With Love, Dixie Pauline.