Let's start with a good old-fashioned disclaimer.

I do not provide medical aid or nutrition advice for the purpose of health or disease nor do I claim to be a doctor or dietitian. Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease.

This has been such a long road- and I will continue to learn/try new things and hopefully continue to heal. It's hard to put it all into words because not only are there so many factors, but we each have such individual needs and responses. Going to do my best to give a clear picture of what has helped me.

Another disclaimer- It's taken me awhile to write this as I wanted to be as thorough as possible. I like to have ALLLL of the data so I can have a full picture. But PLEASE do not get overwhelmed. As you read, I would pick ONE area you want to focus on. And of course, this is an ever changing process for me so I'm sure there will be a follow up post lol

First, we need to go back in time a little bit. My entire life, even at age 7, I noticed my stomach would get bloated after meals. At the time, I didn't realize it was a digestive response...I thought I was just fat. As I got into my teens and early 20s, I had tons of strategies to try to hide my bloated stomach. Usually, they involved not eating before events. I had no idea I was eating foods that were causing bloating, gas etc...

In 2012, I did a workout program called Brazil Butt Lift as I prepared for a trip to the Bahamas. I got pretty amazing results. In fact, at our annual Summit event, Beachbody asked me to be in the INFOMERCIAL. I remember being on set- getting ready to film and I wanted to do everything in my power to avoid a bloated belly. I was RAVENOUS. I noticed a super fit girl was there to film for her program. I nearly fell out of my chair when I saw her eat a protein bar and then literally walk right up to be filmed.

I will never forget that moment- it was the first time I realized other people weren't struggling with food sensitivities. If I would have eaten that protein bar, I would have looked 6 months pregnant.
That was nearly 10 years ago... and I have learned so much since then. My goal today is to help shorten the learning curve for you- so that it doesn't take you 9 years to find what works!

From 2012-2014, I continued to struggle with gut health. I would be doubled over in pain after meals, I would feel nauseated and insanely fatigiued. I was eventually diagnosed with an autoimmune disease called Hashimotos. You can read more about my symptoms and journey to diagnosis here.

I believe my body was so overburdened with toxins alongside, being deficient in nutrients/good bacteria...having an unhealthy gut microbiome environment.

I had years of antibiotic use. I used to get strep throat all of the time as a kid, so my mom would give me that yummy bubblegum amoxicillin. We didn't know about replenishing the gut with probiotics.
I also worked at GNC for a time, and would try tons of different supplements when I started my fitness journey. OxyElite Pro (which was subsequently BANNED btw)...and others like it.

Then in 2013, I unknowingly introduced another major toxin to my body... Breast Implants.
My recovery from surgery was horrendous. I was in so much pain- and I gained some weight that I just could not shake. It was only about 5-10 lbs but no matter what I did...I looked puffy.

HINDSIGHT is everything. I believe our bodies can handle, fight, & expel a certain level of toxins. But once our bucket is overflowing... that's when we get hit with things like autoimmune disease. **Again, emphasizing that I am not a doctor or scientist. Just sharing my experience*

One thing I recommend is to put together a health timeline. Sit down this this worksheet and lay out any symptoms you recall over the years. When something new popped up...and what was happening in your life. You will start to notice patterns.
Maybe you randomly quit birth control when you bought a one way ticket and moved to California... where you never found a new gyno... so your hormones were going buckwild...you know...just as an example :P

Putting pen to paper was a huge step for me. I worked with Sagi Kalev for a short time & he said - EVERY symptom matters. It's your body's way of communicating with you.
To this day, that conversation makes me tear up because it was the first time I felt like someone was not only taking me seriously...but validating that something. was. wrong.

I was so used to traditional doctors saying, "Well, your blood work came back normal...so...??" and they would send me on my way with no answers or plan of action.

Okay, we can get dive more into the backstory later...I know you're ready for the meat and potatoes.

What worked/helped?

Again, this is so multifaceted because we don't move through life in a vacuum.
My advice- take what you learn here, do your own reading/research, and then treat your body like a mini (safe) experiment. For example, how do you feel when you eliminate gluten for 12 weeks?

Not only are we individual .... BUT our gut microbiome CHANGES... so our needs change.

I'm going to share quite a few things with you...that I did over a period of TIME. Do not feel the need to order a bunch of supplements or cleanses- take it one step at a time. And the good news...the BIGGEST contributing factor for me is all around what foods I eat. So tweaking your grocery list might be a huge help - without ever buying any supplements.

I wholeheartedly love and appreciate the supplements I share below. For some of them, I've signed up to be an affiliate- which in some cases, allows me to offer a coupon code. But I purchase everything I use myself (none of it was gifted to me). And sometimes they even give me a lil affliate credit which then goes right back into buying more haha Just want to give you the full story. I have some other supplements/products that I'm trying. But the jury is still out on them...so know I know share when I am SURE I love something.

Let's dive in!

For starters, let's talk about some of the symptoms you may be experiencing:

- Bloating, gas, indigestion
- Heartburn following meals
- Irregular bowel movements

- Gurgling in stomach after meals

- Stomach Aches after certain foods

- Skin issues like eczema, acne, roscea

- Food allergies
- Headaches

- Seasonal Allergies
- Smelly Gas

- Burp frequently

- Often need to clear your throat

- Diagnosed or suspected autoimmune disease
- Hard time losing weight
- Brain fog or memory loss
- Chronic fatigue
- Hormone imbalance

- Sugar Cravings
- Mood imbalances
- Stiff, achy joints

If you find yourself nodding to several of these symptoms, there's a good chance you need to take a closer look at your gut health. Adjustments to your diet and lifestyle can make mega improvements

"All disease begins in the gut" - Hippocrates

Functional medicine follows a 5 R approach. Going to share a little about this, but again, I am not a doctor hehe Just want to give you some context.

Remove
Identify an unbalanced gut and remove the overgrowth of bad bacteria as well as external factors like unnecessary antibiotics, foods that cause inflammation, and toxins
Replace
Add in the good stuff- whole foods & digestive enzymes
Reinoculate
Introduce beneficial bacteria through probiotics, prebiotics, resistance starches, fiber-filled foods and fermented foods
Repair
Heal your gut lining- with things like bone broth, L-glutamine etc
Rebalance
Rebalance your lifestyle to keep your gut happy and healthy. Mindfulness practices, reducing stress, staying active and making time to play.

Biome Builders:

Promote a vast and diverse microbiome!

Fiber
Veggies- Fill 3/4 your plate with veggies
Prebiotics- garlic, onions, leeks, dandelion greens, jicama, chicory root, asparagus
Probitoics foods like pickles, kimchi, sauerkrat etc
Probiotic supplements
Digestive Enzymes
Bone Broth
Avoid: gluten, alcohol, sugar, acid blockers, glyphosate, NSAIDS, unnecessary antibiotics

Now let's talk specifics.... how do ya implement this? Some is self explanatory...but let's do a deep dive so it's all laid out.

Elimination Diet

As I mentioned, food is the number one factor in how I am feeling. I strongly recommend committing to an elimination diet like Whole 30. The Whole30 Protocol gives you the structure and guidelines to remove inflammatory foods from your diet for 30 days. You avoid sugar, legumes, alcohol, grains, & dairy. After you complete the 30 days, you will slowly reintroduce foods to see which ones may be causing negative responses within your body.

While it does take mental fortitude, this was more effective than any food sensitivity test I've done. Don't overlook this step - it was absolutely essential.
Also, if you are sensitive to gluten/have Hashimotos...it may take longer than 30 days to TRULY feel the effects. It took closer to 12 weeks without gluten for the fatigue to lift for me. I promise you, it's worth it.

This recommendation is not one size fits all. I discovered that onions are a Whole 30 Approved food, but actually have caused me a lot of issues. You can look into Low FODmap diet, a low histamine diet or countless others. This is really where you just have to start (even start small) and become a little bit of a detective.

If you are stuck on food sensitivity test, I'll share the ones I've done. But I think your money is better spent on some of the supplements I'll share.

Parasite Cleanse

This is a whole topic unto it's self :P
A handful of years ago, my best friend introduced me and our corner of the internet to parasites. Here's a really simple way to determine if you have parasite...

Place two fingers on your wrist... if you have a pulse... you have parasites. :P

It's simply a part of being alive and interacting with the world around us. The trouble is...sometimes are bodies are out of balance and the little biggers can run amok.

Last fall, I had the strangest experience with a rash that keep popping up. I went to 3 doctors who wanted to keep giving my steroids to keep the rash at bay- but it wasn't addressing the root cause. I finally got in to see a holistic doctor and after muscle testing- they said I had a microscopic parasite. I did a few rounds of parasite cleansing and the rash never returned.

Microbe Formulas has a "Full Moon Kit" for parasite cleansing. This is super gross, but due to the way our bodies respond to cycles/full moon...our hormones are effected and parasites are more active during full moons. I know it sounds woo-woo, but there is science behind this lol They actually leave their hiding spots to meet in your gut and breed. Puke? If you want to know more, there is a highlight on my Instagram called Parasites

If you want to look into the Full Moon Kit and give it a go...here's a link for $20 off. Don't worry, you won't see anything in your stool. Again, this is a whole topic we could talk about for days... refer to my IG highlight to start your research lol

MitoLife- CLF Protocol

Okay, this is a big one. This small supplement company did BIG things for my health. I came across them randomly when I was searching for a good mineral supplement. Another mom with Hashimotos was talking about her experience and I was very intruiged. I started with one supplement but kept adding on.
They sell out FAST so I ended up having to wait several weeks for a re-stock to try more. By this time I was hooked because I've seen a noticable difference in my digestion and overall well-being/function.
I reached out to them and they were about to set up a discount code for me ( coupon code: KATI )

For starters, you can read about Matt's CLF protocol here

And Ill talk you through the specific supplements I take (which is most of the ones they offer LOL)

Digest- It - All - This digestive enyzme is taken with meals. It helps you break down foods and absorb nutrients. Basically, if you are bloated after meals...you're gonna want this. Many cruciferous are notorious for causing gas & bloating. This is a huge help!

Dissolve- It - All I started taking this after my breast explant surgery to help dissolve scar tissue & it also helps with period cramps. There are a ton of other benefits! It assists in breaking down fibrin and other accumulated proteins. Breaking down excess proteins may support normal circulation, respiration and promotes a healthy inflammatory response.
Takes the burden off of the liver and white blood cells, increasing their function*

Breaks down necrotic debris in the blood*

Breaks down excessive fibrin and fibrinogen*

Supports respiratory, cardiovascular, circulatory, and sinus health*

Decreases wrinkles and scar tissue*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

I'll come back to update my personal notes on each supplement but for now, here are the other ones I take daily.

Pufa Protect (Vitamin E)

Probiotic & Endotoxin Reducer

Purely K

Panacea- Pure Shilajit Tablets

I cannot say enough good things about this company! Okay so now on to another supplement that CHANGED MY LIFE

Ion Biome

I researched/bookmarked this product for monthhhhssss and kept coming back to it. As someone who has tried many things over the years, I'm pretty skeptical. I do a lot of thinking before trying lol

So insanely happy I took the leap of faith on this (and followed through with using it). How many times have you bought something and then let it sit around? I'm guilty of this. And as a sidenote, I HIGHLY recommend getting the PUMP if you order. I squirt it right into my mouth instead of having to pour it onto a spoon.

But I digree... This is LIQUID GOLD as far as I'm concerned. NOTHING....and I mean NOTHING has worked this well for me. If you follow my IG stories, you've seen...my stomach has been HAPPY. I haven't felt this good in at least 10 years. I can actually eat food without feeling bloated, sluggish, fatiqued or generally like crap haha

It's not a probiotuc- it's a mineral supplement that strengthens your gut lining on a foundational level AND is also a brain booster! It helps to improve communication between the gut and the brain, protecting the bloodstream from toxins like glyphosate, gluten, antibiotics, and more

Truthfully, I don't quite understand all of the science behind it.... All I know is....it's completly changed my gut health and in turn...my life. Rich will attest to the fact that I'm not complaining about stomach pain like I was doing daily AND my stomach has been the flattest it's been in years (Yay 30 Day Breakaway + Ion Biome + healthy meals + MitoLife + finding the joy in my days) . And I'm not complaining about stomach pain like I was doing daily.

The best deal is to do the subscription- that's what I did. It saves you a significant amount- you can check that out here. Find the entire product line here.
If you try this, PLEASE let me know what you think about a couple of weeks of consistent use.

Viome- Gut Microbiome Test

Viome will take a sample of your stool and analyze the living organisms that are currently in your gut. They give you food and supplement recommendations based on your unique digestive health.

I highly recommend searching for Viome on whatever platform you listen to podcasts-I think it's helpful to hear the founder of the company explain it. Darin Olien and Chalene Johnson both had him on as a guest. Fascinating stuff! And it will give you more context

Here's a quick look at my intial results:

Above, you will see a list of foods that gave me to "avoid" and some to "minimize." Many of these are healthy foods, but based on my current gut microbiome they are not helpful to me. If you know about "leaky gut"...you'll know that as your gut lining becomes permeable, the foods that you eat leak out into your bloodsteam (where they def should not be) and you start to develop a sensitivity to them. It's important to not only heal the gut...but to make sure you vary your diet so you are recieving an array of nutrients and minerals. Tons of foods on this list are regularly in our rotation so this was both a surprise...and not haha It was a great reminder to change things up!

My SUPERFOODS include apple cider vinegar, banana, avocado, bone broth, arugula, carrots, chards, cilantro, cranberry, dill, egg yolk, flax oil, ghee, ginger, kale, pumpkin seeds, radicchio, sage, salmon, sunflower seeds, spirulina, turkey, walnuts etc... I love that they give you a list of foods to lean into!

They offer to send you specific supplements for your needs via a subscription. I have not gone that route yet but I may in the future. I have mixed feelings about this test- I loveee having data. But Im not sure it's any more effective or accurate than an elimination diet. I'm hesitant to recommend someone spending $200 on this when that money could go towards better food choices.

I do have to admit however that I would not have known to temporarily minimize spinach, asaragus or some of our favorite veggies and nuts. So I am glad I did it. And I do plan to retest in 6 months to compare the results.

I do not recieve any sort of payment, kickback, credit for this...but they did give me a coupon code for $10 off (Kati10)
Around holidays they also have tons of sales so be on the lookout for that if you are interested in testing your stool.

Bone Broth

So speaking of food...I wanted to give bone broth it's own category because it's that important. Let me preface this by saying, I have a hard time consuming meat and animal products from an emotional perspective. My heart aches for the animals and I try to source meat as responsibily as I can. The sacrifice of their life is not lost on me.
I've gone vegan for a couple of years...and I cannot defy the benefits of consuming meat. If you suffer from an autoimmune disease, bone broth is wonderful for your immune system. It contains essential minerals and amino acids along with anti-inflammatory properties.

Vibrant Farm raises their animals humanely in Ontario
Butcher's by Roli Roti is a brand carried at Costco- great low sodium content
I also like Bare & Bones (Whole 30 approved) and Bonafide

And of course, you can easily make your own!

Toxic Burdens

Modern day living bombards our body with toxins. From drinking out of plastic, eating franken foods ...to cleaning products...the chemicals in our furniture and carpets ...it's hard to avoid.
So the goal is...mitigate the risk and help your body detox properly.
Our skin releases toxins through sweat (I am not great at sweating which I used to think was a good thing... now I release that it has hindered detoxing)
Our lungs release carbon dioxide
Our lymphatic system collects and clarifies waste
Our live detoxifies and removes harmful chemicals
Our kidneys filter waste
Our colon removes solid waste

So it's important to reduce exposure to toxins when possible and support our body's natural detox processes.

Some things to consider:

Do you use anti-perspriant containing aluminium?
Do you drive a car less than 5 years old?

Use plastic storage containers?
Drink from plastic?
Use teflon (like pots/pan)?
Skin issues?
Sinus issues?

Drink excess alcohol? (We actually don't drink alcohol outside of like 2x a year)

Have new carpet, furniture, mattress?
Poor digestion?
Breast implants?
Root canals? or metal fillings?

What to do?

Remove toxins and replace with friendly options when possible. For example, I actually really don't wear deodorant anymore. And when I do, it's a natural option. This was a harddddd process...but I would always hear people say once they stoppped using anti-perspirant...they stopped smelling. All told, it prob took my 2 years to make the transition. But they weren't lying!
I prob will still use deodorant for special occassions.....but that's a far cry from the daily use of my past! You want to sweat often....

MOVE YOUR BODY - Your lymphatic system does not independently pump itself...it only moves when you do! Massgae, exercise, dry brushing, and using a sauna all help with this

Drink water!
Eat lots of veggies/fiber which helps with regular bowel movements

Exercise

Let's talk about movement. Exercise reduces inflammation, helps with your mood, reduces stress, helps boost your immune system, and tons of other benefits.

Before I was diagnosed with Hashimotos, I was working out SOOooo hard trying to get rid of the fluff. Little did I know, I was riddled with inflammation and I was only making it worse!
During my workouts, I felt like I could lay down on the floor and fall asleep right there. My workouts were counter-productive in every sense.
⁣
IF you OVERDO it (and have thyroid issues), you send your body into a tailspin. ⁣
⁣Too much physical activity (intensity, length or frequency) could worsen low thyroid function. ⁣
⁣
Here's how it goes down: You exercise beyond your threshold - your body perceives it’s under stress, Cortisol, a stress hormone is released. High levels of cortisol cause inflammation, dampens your immune system & signals the pituitary to slow down/stop creating thyroid hormone.⁣
Basically ya got a mess on your hands. ⁣
⁣
So to get all of the benefits of exercise without the cray-cray, I put together a list of my favorite Hashimoto friendly Beachbody workouts that you can stream right in Beachbody OnDemand. ⁣
I also recommend getting outside for walks- low impact and all of the fresh air. Swimming is another great option. ⁣

Barre Blend
Piyo
Country Heat
3 Week Yoga Retreat
Cize
You V2
LIIFT4
Brazil Butt Lift
21 Day Fix * Modify as needed

You can bookmark my post on Insta if you want to save this list

If you don't know, I've been a coach for TEN years now! Wowzers hehe I've learned a thing or two in that time- if you're looking for a coach/accountability group, I've got your back. You can check out the BOD memberships over here.

I've been throught a lot of different phases of life in my time as a coach- and one thing that I will sing from the rooftops...there really is SOMETHING for everyone. Whether it's nutrition ...needing a more rigorgous program... or a low impact program...postpartum or training for a run...I never run out of options for the season of life I am in.

I tried to upload the video- you can find it on my IG reels. but here is what is possible when you're body is operating optimally! My body actually responds to the work I put in! I'd been spinning my wheels for 3+ years!

Shakeology

Speaking of Beachbody, I wanted to tough quickly on Shakeology. I debated putting this in but it IS something I drink every day.
Now, full disclosure..I've gone in cycles with Shakeology. I drank it nearly everyday for 3 years (before I knew about leaky gut). It was my daily chocolate fix- which was hugely helpful.
But then during my mega food sensitivity phase, I only drank it sporatically and discovered the whey forumlations are very much a NO GO for me.

I am backkk to loving it on the daily- very much obsessed with the cafe latte VEGAN forumula. I was sent a box by accident (instead of vegan vanilla) and it actually helped me kick my Chai Tea Latte habit. Sooo it's saving me at least 12 grams of sugar/day! haha THAT alone has been a significant change in my daily routine and ditching unneccessary sugars.

Okay so besides curbing the cravings- I've always used it to fill nutritional gaps in my diet. It's loaded up with tons of superfoods (you can look them up and their benefits).
But from an autoimmune perspective...it's one of my favorite tools in my toolbox. Here's why...

With its 60+ quality sourced ingredients, Shakeology is possibly the most complex and sophisticated blend of protein, fiber, pre and probiotics, enzymes and superfood ingredients that can be found anywhere. Each serving contains proteins, vitamins, minerals, antioxidants, adaptogenic herbs, fiber, pre and pro-biotics, and digestive enzymes.

Remember how I said I used to work at GNC? I used to buy individual ingredients to make my own "super shake" Funny story... I blended my Maca, wheat grass and a few other ingredients (that costs $20-30 a pop btw) ...and ended up projectile vomitting it all up. Eeek hahah I still laugh when I think about my $100 vomit shake. So when I stumbled across shakeology after p90x...the cost actually seemed reasonable to me after what I spent

I digress... ShakeO contains

PROTEINS AND AMINO ACIDS: To help build and repair muscle through muscle protein synthesis.

ANTIOXIDANTS, PHYTONUTRIENTS, VITAMINS AND MINERALS: To help fight free radical damage and help support a healthy immune system. Super fruits, greens and herbs such as Chlorella, Spirulina, Cinnamon bark, Green tea extract, Astralagus, Chicory root, Rosehip, Acerola Cherry, Sacha Inci, Moringa and more.

ADAPTOGENS: Which have been traditionally used to help the body adapt and respond to the effects of stress. A blend of Ashwagandha, Astragalus, Chaga, Cordyceps, Maca, Maitake, Matcha, Reishi, Schisandra.

PREBIOTICS, PROBIOTICS, DIGESTIVE ENZYMES + FIBER: Help to prep the gut to absorb all of the whole food goodness and also to create a healthy gut environment for regular digestion and weight loss, Perfect for individuals struggling with IBS, autoimmune disease, thyroid issues, etc.

As of THIS month, they will have a certifed Gluten Free/vegan option! Yay!

DRINKING SHAKEOLOGY EVERY DAY HELPS YOU:

Maintain good health
Build and repair muscles
Maintain immune function
Support healthy glucose metabolism (Low glycemic index)
Help protect the body from free radicals by providing antioxidants
Support healthy eyes and skin
Improve digestion and gut health (with pre and pro-biotics, digestive enzymes + fiber)
Support the function of the thyroid gland (heyyyy nowww- woo!)

You can find more about it here