Épisodes

  • Cultural Deprogramming: Reclaiming a Woman's Mind, Body & Spirit

    Cultural Deprogramming: Reclaiming a Woman's Mind, Body & Spirit
    Feb 20 2026

    From the things we tell ourselves to how we view our health and worth, patriarchy, colonialism, and capitalism have embedded themselves in our daily lives. In fact, even our most empowered acts of self-improvement can actually be disguised obedience.

    In this episode, we take a deep dive into what we've been told and taught about being a woman, being beautiful, being good, and being well, including:

    • Recognising how patriarchal, colonial, and capitalist systems impact women's self-perception.

    • Understanding cultural deprogramming as a means to reclaim self-trust and authenticity.

    • How to reclaim your mind, body, and spirit from systems that have taught us to doubt ourselves.

    What If It's Not Us, but the Culture We Live In?

    What if the body was never the problem? What if the betrayal women feel is actually a consequence of a culture that taught them to distrust their own bodies?

    These systems have historically whitewashed, greenwashed, purified, sanitised, and commodified the female body.

    Colonialism didn't just conquer lands; it conquered the body, dictating that nature was something to be tamed, not trusted.

    Patriarchy labelled our bodies as public property, to be judged, modified, and approved, while capitalism saw profit in our insecurities, rebranding oppression as self-care.

    Even the modern wellness world, despite its intentions, often becomes another mask of control, promising liberation but selling perfection.

    Cultural deprogramming starts when we recognise this spell for what it is. To deprogram is to remember that our rhythms (menstrual, emotional, creative, and ancestral) are sacred.

    These aren't flaws to fix but languages to listen to. It's about viewing our bodies not as projects but as places of wisdom.

    Healing as an Act of Rebellion

    Women often tell me they want to feel like themselves again. They long for a time when they felt freer, lighter, and more alive, unburdened by the expectations that came with adulthood.

    What they truly desire isn't the old body, energy, or face; it's the freedom to be themselves, before they were told how to be.

    This longing isn't for who they were but for who they were before external forces moulded them.

    The women who had to be small to be loved, endlessly productive to be worthy, and smile through pain.

    What they're truly seeking is liberation - not from their past selves but from the constraints that tie them down. It's freedom to belong to oneself and to nature.

    Naming the forces that shaped us - white supremacy, patriarchy, and capitalism - reaffirms that our bodies have always been compasses, not burdens. Healing becomes an act of rebellion, refusing constant striving for truth and belonging to one's natural self.

    Small Acts of Reclamation

    This work begins with small acts of reclamation, questioning internal self-criticism and reconnecting with nature.

    By walking barefoot, allowing sunlight on our skin, or simply eating from living soil, we reclaim our power and rhythms. Speaking about our bodies with new respect and creating rituals of refusal bolsters this reclamation.

    Each small act loosens the old spell and opts into authenticity and self-trust.

    Healing Is Possible

    If this resonates with you, understand that healing is possible. It begins with curiosity, not control, and nourishment, not restriction.

    Connect with Me

    • Visit her naturopathic clinic at apothecabyanthia.com

    • Join the Staying Healthy Together Club for a deeper exploration of these practices

    Highlights

    • 00:30 Welcome to 'How We Heal'

    • 00:55 Understanding Cultural Deprogramming

    • 01:58 The Impact of Patriarchy, Colonialism, and Capitalism

    • 03:26 Reclaiming the Female Body

    • 04:04 The Journey to Self-Liberation

    • 06:15 Naming the Forces That Shaped Us

    • 08:04 Daily Acts of Reclamation

    • 09:55 Conclusion and Next Steps
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    11 min
  • Sensory Disruption: Our Gateway to the World

    Sensory Disruption: Our Gateway to the World
    Feb 6 2026

    We often think of seeing, hearing, tasting, touching, and smelling as passive processes. But they're also our body's earliest protectors and its most reliable guides. In a world that moves fast and overwhelms easily, our senses quietly signal when to soften, when to brace, and when we are safe enough to connect.

    The trouble is, modern life can dull those signals. Constant noise, stress, overstimulation, and disconnection pull us away from the very systems designed to anchor and restore us.

    In this episode, we explore:

    • How our senses shape safety, presence, and regulation

    • Why they become overwhelmed in today's world

    • And simple, mindful ways to reawaken each sense so we can reconnect and heal

    Sensing Safety

    Our senses are like ancient sentinels, constantly surveying both our internal and external worlds. They whisper whether we are safe enough to connect or if we need protection. As Dr. Stephen Porges illuminates with his polyvagal theory, safety is the cure.

    When we are in a safe and restful state, we engage our "rest and digest" mode, which counters the "fight or flight" response. Healing, therefore, is not a passive consumption but a full-bodied, sensory participation.

    The Melody of Hearing

    From the womb, we attune to sound. A mother's voice, the rustle of leaves, or the rhythm of our breathing, these sounds coalesce to create a symphony of life. Hearing involves tuning into tone, rhythm, and nuance, allowing the body to decide if it's safe to connect.

    However, modern life bombards us with noise pollution, keeping us alert and eroding our ability to listen both to others and to ourselves. By restoring hearing through stillness and nature, we begin to regulate and heal.

    The Nourishment of Taste

    Taste is deeply intertwined with safety and love, evident from a child's first experience at the mother's breast.

    Beyond flavour, taste is a compass that guides us to rest and digest. Yet, modern stress and processed foods can dampen this sense. By embracing mindful, seasonal eating and exploring the complexity of flavors, we rebuild trust with our instincts and rediscover joy.

    The Power of Smell

    Smell is primal, evoking memories and emotions from deep within. Yet, synthetic fragrances often mask natural aromas, dulling our perception. By rediscovering natural scents around us, we breathe life back into our sense of smell, grounding ourselves in the present.

    Seeing with the Heart

    Sight is more than what meets the eye; it's about connection and belonging. Art and nature, with their beauty, offer us medicine for the soul.

    Under stress, our gaze narrows, but by mindfully expanding our view, we invite enchantment and awe - an essential step towards reconnecting with the world.

    The Embrace of Touch

    Touch is our first language, conveying safety and love. It's essential to healing, releasing hormones that foster trust and connection.

    In today's world, touch is often replaced by tapping and scrolling, leaving us bereft of its healing power. By intentionally seeking tactile experiences, we remember our rightful place in the tapestry of life.

    Rediscovering our senses is a gentle act of reclaiming what it means to be alive. They are the keys to our healing, narrating when to soften, brace, open, or retreat. As we reconnect with our sensory wisdom, we shed layers of numbness and embrace the vibrant aliveness of being fully present.

    If you found comfort in these words, please share them with someone who might need a touch of gentleness.

    For those seeking deeper understanding, we invite you to join us on a journey of reclaiming health through the wisdom of your senses. Until we meet again, may you listen softly, taste slowly, and allow your senses to guide you home.

    Connect with Me

    • Visit my naturopathic clinic at apothecabyanthia.com

    • Join the Staying Healthy Together Club for deeper exploration of these practices

    Highlights

    • 00:20 Welcome and Introduction

    • 00:41 The Power of Our Senses

    • 00:56 A Personal Story of Discovery

    • 02:23 The Role of Safety in Healing

    • 04:11 Rediscovering Hearing

    • 05:58 The Importance of Taste

    • 10:09 The Primal Sense of Smell

    • 13:13 The Significance of Sight

    • 15:48 The Healing Power of Touch

    • 18:21 Conclusion and Final Thoughts
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    21 min
  • Energy Depletion: When Your Body Says Stop

    Energy Depletion: When Your Body Says Stop
    Jan 23 2026
    Energy is a fundamental part of our well-being that often goes overlooked until it feels depleted. But when our bodies whisper for rest amidst the clatter of daily life, it's time to listen and restore what has quietly slipped away. In this episode, we'll look at society's widespread exhaustion epidemic, including: Safeguarding your energy Prioritising rituals Creating sustainable rhythms, including nourishing food, time spent in nature and more… Symptoms, Stress, and All-Encompassing fatigue Most people who come to see me in the clinic endure a draining cycle of chronic symptoms and stress. It's more than physical unease they're experiencing; it's an all-encompassing fatigue affecting their minds and spirits. Despite their efforts, it's like chasing a moving finish line. It's a fatigue that reaches deep within, not just in the muscles, but in the heart and mind. At its essence, energy is our life force, encompassing our physical, emotional, mental, and spiritual capacity to face the world. On a cellular level, ATP produced by our mitochondria is the energy currency, sustaining every movement and thought. But energy transcends biology; it's the inner flame that fuels our passion and joy, enabling robust connections and responses to life's challenges. Ancient Wisdom Ancient healing systems had it right. In Traditional Chinese Medicine, this life force is recognised as qi. When qi is obstructed or depleted, illness creeps in; hence, restoring it through acupuncture, nourishing foods, and mindful practices like Qi Gong is vital. Meanwhile, in Ayurveda, energy or 'prana' is the breath of life itself. When prana dwindles, it manifests as fatigue or anxiety, calling for gentle remedies like yoga and meditation. Overwhelming Stimulus Today, our culture faces a widespread exhaustion epidemic. This depletion roots not from physical toil but from overwhelming stimulus, relentless productivity, and digital fatigue. Neuroscientists, through the Polyvagal Theory, illustrate how ongoing stress can shift our nervous system into a conservation mode. This isn't genuine rest; it's a natural withdrawal, a mechanism to survive enduring stress, and a clear signal that something deeper needs addressing. Nutrition's Role in Energy Nutritional deficiencies are a common yet overlooked cause of energy loss. Beyond known factors like iron and B12, minerals such as iodine and zinc play critical roles in metabolism and cellular repair. When these are lacking, vitality wanes. Further compounding this is poor digestion, lingering post-viral fatigue, and disrupted sleep patterns—all acting as energy drains. Managing Your Energy In managing our energy, it's crucial to first plug these losses with curiosity, and not judgment. Yet, the deeper endeavour lies in safeguarding our energy. Listen closely: when you're tired, rest. Respect your natural rhythms; these are not signs of weakness, but rather essential signals to restore and repair. Rest is not idleness; it is life's natural way of renewal. Our culture often glamorises constant hustle, but rest is a profound act of self-care and preservation. It's how the body heals, how the mind relaxes, and the soul reconnects. Although stillness can be initially unsettling, confronting what we've evaded, it is through rest that true healing unfurls. Protecting energy involves knowing when to pause, when to say no, and prioritising rituals that nourish us, such as grounding foods, nature walks, and conscious breathing. Creating Sustainable Rhythms Your energy is sacred and worthy of protection. If weariness is creeping in, remember that fatigue is your body's way of signalling the need to pause and realign. Begin by creating simple, sustainable rhythms: eat with intention, sleep deeply, breathe with awareness, and invite stillness into your life. Healing commences not by forcing energy back but by aligning and allowing life to flow through you naturally. As you mend yourself bit by bit, we restore our inner harmony and reconstruct a life where vitality is preserved, presence is full, and our energy is respected. Connect with Me Visit my naturopathic clinic at apothecabyanthia.com Join the Staying Healthy Together Club for a deeper exploration of these practices Highlights 00:40 Introduction to Healing and Energy 01:04 Understanding Energy Depletion 02:51 Traditional Healing Systems 04:20 Modern Causes of Fatigue 06:08 Nutritional and Physical Factors 08:59 The Importance of Rest 10:39 Final Thoughts and Encouragement
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    13 min
  • The Body on Fire: How to Heal from Inflammation

    The Body on Fire: How to Heal from Inflammation
    Jan 2 2026
    "Inflammation isn't the enemy. It's a messenger. Acute inflammation heals us, but chronic inflammation harms us." Inflammation gets blamed for everything; joint pain, fatigue, skin flare-ups, gut issues, brain fog, even mood disorders. But here's what's often missed: inflammation isn't always the enemy. It's also your body's ancient protector, a messenger saying "pay attention". The real problem begins when that message never switches off. In this episode, Anthia explores: what inflammation really is what drives it in modern life and practical ways to cool chronic inflammation while honouring its protective purpose Understanding Inflammation: Friend or Foe? Inflammation is your body's natural defense response. It's how your immune system reacts to injury, infection, or perceived threats. When acute, inflammation is your friend. Think of a cut on your finger becoming red, warm, and swollen - that's inflammation bringing immune cells and nutrients to fight infection and repair tissue. Once the job is done, your body switches it off. Chronic inflammation is entirely different. It's like a smoldering fire that never quite goes out. It's silent, lingering, often unnoticed, slowly damaging the tissues it touches. This low-grade fire can affect almost every part of you, manifesting as constant fatigue, anxiety, depression, bloating, food reactions, frequent colds, autoimmune activity, and that sense of never quite being well. When Inflammation Whispers and When It Shouts Sometimes inflammation whispers through brain fog, afternoon crashes, food sensitivities, and mood dips. Other times it shouts through joint pain, skin flare-ups, sinus congestion, and ongoing digestive upsets. The sooner we listen, the easier it is to intervene. Awareness is the first step to healing. The Load vs. Capacity Framework Inflammation is really about capacity and load. Your body has a certain capacity to digest, detoxify, repair, and regulate. Modern life piles on the load through food, stress, toxins, disrupted light exposure, and emotional pressure. Inflammation rises when the load exceeds capacity. Ten Major Drivers of Chronic Inflammation Food and Metabolic Stress Ultra-processed foods, refined sugars, and industrial seed oils spike blood sugar and promote insulin resistance. Additives and alcohol irritate the gut and liver, keeping the immune system switched on. Gut Imbalance A microbiome lacking diversity produces more endotoxins - toxic fragments from gut bacteria that can leak into the bloodstream through leaky gut, keeping inflammation humming in the background. Chronic Stress When your nervous system is stuck in fight-or-flight, cortisol drips all day, digestion slows, sleep fragments, and inflammation rises. Circadian Rhythm and Sleep Disruption Blue light at night, late meals, and irregular sleep confuse your body's clock. Even one short night raises inflammatory markers. Environmental Toxins Chemicals in air, water, personal care products, pesticides, plastics, and mould create an invisible load that tips the immune system toward inflammation. Emotional Strain Unprocessed grief, anger, and trauma live in the body as much as the mind. Loneliness and disconnection also raise inflammation. Hormone Imbalances When insulin, estrogen, thyroid hormones, or cortisol are out of balance, inflammation rises. Nutrient Deficiencies Insufficient omega-3 fatty acids, magnesium, zinc, vitamin D, or folate make it harder for the body to resolve inflammation. Hidden Infections and Histamine Issues Oral health problems, gut overgrowths, and histamine intolerance can create silent sparks for inflammation. Medications and Medical Factors Some medications alter the gut barrier or nutrient levels, making supportive care alongside essential medication important. Foods That Fuel the Fire Certain foods stoke inflammatory flames, including sugar and refined carbohydrates that spike blood sugar, processed meats and fried foods that create oxidative stress, food additives that irritate the gut and disturb the microbiome, excess alcohol and caffeine that overload the liver, and industrial seed oils high in omega-6 that push the body toward pro-inflammatory signaling. For some people, nightshades (tomatoes, potatoes, eggplant, peppers) and histamine-rich foods (aged cheeses, wine, fermented foods) can trigger inflammatory responses. Foods That Cool and Calm Anti-inflammatory foods work by modulating oxidative stress, supporting the gut microbiome, and regulating immune pathways. Leafy Greens and Colorful Vegetables Spinach, kale, beetroot, and carrots provide antioxidants that neutralise free radicals and feed beneficial gut bacteria, which produce metabolites that strengthen the gut lining. Omega-3 Rich Foods Wild fish and grass-fed animals provide EPA and DHA, which convert into compounds that actively switch off inflammatory pathways and regulate immune cell activity. Activated Nuts and Seeds Soaking reduces ...
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    21 min
  • Bloated, sluggish, uncomfortable: It might be poor digestion

    Bloated, sluggish, uncomfortable: It might be poor digestion
    Dec 12 2025
    "Healing doesn't begin with restriction. It begins with awareness" Ever wondered why you feel bloated after meals or drag yourself through the afternoon with low energy? The problem might not be what you're eating, but how you're eating it. We explore: The forgotten connection between our eating habits, stress levels, and digestive health The 15-30-15 rule Why that 3pm slump and post-meal bloating aren't just "normal parts of modern life". What's Really Happening When Digestion Goes Wrong We've become obsessed with what we eat. Is it organic, keto, paleo, vegan? But we've forgotten something crucial: how we eat shapes the way our bodies process food. When digestion is compromised, it's not just your gut that suffers. Every system in your body feels the impact, from your energy and mood to your hormones and skin. Think of digestion as the first step in nourishment. If that step is incomplete, if food isn't broken down properly, it creates a ripple effect that can eventually lead to fatigue, hormone imbalances, skin issues, and even chronic disease. The good news? Most of our digestive saboteurs are simple habits we can change. The Five Root Causes I see in Clinic Low stomach acid Low stomach acid is perhaps the most misunderstood cause of digestive issues. Many people are prescribed acid-blocking medications for reflux when the real problem is often too little acid, not too much. Without enough stomach acid, food lingers and ferments, creating the very symptoms we're trying to treat. Enzyme and bile deficiency Enzyme and bile deficiency means your body struggles to break down proteins, fats, and carbohydrates properly. Whether due to age, stress, medications, or gallbladder removal, it's like trying to conduct an orchestra without a conductor. Everything feels out of sync. Chronic stress Chronic stress keeps your body stuck in fight-or-flight mode, shutting down the rest-and-digest response your gut needs to function. You can eat the cleanest meal, but if you're eating it while stressed, your body won't receive it properly. Inflammation Inflammation from processed foods, medications, or food intolerances damages the gut lining and can lead to leaky gut, where toxins and undigested particles leak into your bloodstream, triggering symptoms that can appear far from the gut itself. Microbial imbalance Microbial balance happens when beneficial gut bacteria are depleted through antibiotics, stress, or poor diet, allowing opportunistic microbes to take over. The gut is like a garden…neglect the flowers and the weeds will thrive. The Simple Solution: The 15-30-15 Minute Rule Instead of jumping straight to supplements or restrictive diets, start with something beautifully simple; what I call "the digestive pause". Digestion isn't just chemical, it's a sensory experience that begins with the sizzle of food in the pan, the aroma of herbs, and the colors on your plate. These cues trigger your body to release saliva, acid, and enzymes, preparing to receive food. Fifteen minutes before eating, shift your gear from stress into calm. This is where herbal digestive bitters come in. Just a few drops awaken bitter receptors throughout your gut, priming acid and enzymes. Sit down properly, lay out your meal, and offer some gratitude. This simple ritual helps you move into rest-and-digest mode. During your thirty minutes of eating, slow down and savour the sensory experience. Smell your food, taste it, chew thoroughly until it becomes liquid before taking the next bite. Put your fork down between bites and protect your mealtime from screens and stress. Fifteen minutes after eating, take a gentle walk. This supports digestion, balances blood sugar, and reduces bloating naturally. Rediscovering the Lost Taste of Bitterness Our modern diets are dominated by sweet, salty, and savoury flavors, while bitterness has been stripped away. Yet for centuries, bitter foods like rocket, dandelion, chicory, and grapefruit peel were dietary staples that toned digestion and regulated appetite. European cultures preserved this wisdom with aperitifs before meals and digestifs afterward. When I reintroduce bitters to patients - whether through herbal tinctures or simple foods like rocket and dandelion - they often notice relief within days. Bitterness isn't harsh medicine; it's the body's way of saying "prepare, food is coming". The Heart of Healing Healing doesn't begin with restriction, it begins with awareness. When we slow down,and engage all our senses, we transform not just digestion but our entire relationship with food. Because digestion isn't isolated. It's the foundation of the body's rhythm of nourishment, repair, and renewal. Practical Action Steps Choose one meal per day to eat mindfully Implement the 15-30-15 minute rule Incorporate bitter foods or herbal bitters Notice your current eating patterns without judgment Create simple rituals around mealtime Connect with Me: Visit her naturopathic ...
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    16 min
  • When stress makes a home in the body

    When stress makes a home in the body
    Nov 21 2025
    "Your body is wise. It is simply protecting you the best way it knows how." If you've ever felt stuck, disconnected, or so tired that even rest doesn't help, this episode speaks directly to you. In this episode of This is How We Heal, we explore the freeze response, a state where your body goes still and you numb out to cope, even though life feels far away, despite still showing up for work and family. How unprocessed stress doesn't just disappear but takes up residence in the body Why it eventually manifests as chronic illness and persistent symptoms How to move from surviving to thriving What is the Freeze Response? The freeze response isn't weakness or failure. It's completely biological and designed for survival. Based on polyvagal theory by Dr Stephen Porges, freeze is your nervous system's emergency state, where you move from the persistent stress of fight-or-flight into dissociation and numbness as the ultimate coping strategy. We also learn to put ourselves into this state through alcohol, sugar, binge eating, binge watching, and endless scrolling. Each of these are socially acceptable forms of dissociation that help us avoid feeling what we're experiencing in the moment. It's not a choice but an automatic nervous system response when we've been in fight-or-flight for too long. Freeze vs. Shutdown: Understanding the Difference While related, these states aren't identical. In freeze, you're still holding energy. The system is tense, sensors alert, but breath is shallow. In shutdown, the system has given up mobilising altogether. Energy collapses, posture slumps, voice flattens, facial expressions fade. Freeze is holding your breath; shutdown is sinking to the ocean floor. What Triggers the Freeze Response? It doesn't always require dramatic trauma. Yes, violent incidents or accidents can trigger it instantly, but so can growing up in an unsafe home, working in an environment where you're constantly bracing for criticism, being in a relationship where you're walking on eggshells, or living with an illness you can't get answers for. When your nervous system feels trapped with no way out, freeze becomes the default. How Freeze Shows Up in Your Body Physical symptoms include feeling heavy, slow, and sluggish, trouble making decisions, forgetting simple things, cold hands and feet, muscles that tense but never release, sluggish bowels, and loss of appetite. Mental and emotional symptoms manifest as flatness, depression, watching life happen from a distance, disconnection from your body and senses, and losing motivation for activities you once enjoyed. Over time, chronic freeze can contribute to conditions like chronic fatigue, fibromyalgia, autoimmune flares, hormonal imbalances, irregular cycles, PMS, low libido, migraines, frequent infections, and chronic inflammation. The Hidden Cost of Living Frozen Unprocessed stress doesn't vanish. It sits hidden under this "frozen wet blanket" in your muscles, fascia, immune system, and hormones. That trapped survival energy eventually becomes the chronic conditions we wonder about: inflammation, blood sugar dysregulation, sluggish digestion, adrenal burnout. Your body isn't broken; it's doing what it was designed to do, just for far longer than nature intended. We're meant to move through freeze into regulation, not make it a permanent home. How to Thaw Out: Reconnecting Gently Start with Simple Sensory Awareness Notice the fabric on your skin, your temperature, the feeling of your feet on the ground. Scan your muscles from head to toe. Are they tense or soft? This sensory awareness helps move from dissociated freeze into present awareness. Use Rhythm to Soothe Gentle rocking side to side or back and forth, breathing in for four counts and out for four counts, placing your hand on your heart while repeating "I am safe, I'm safe to reconnect, I'm safe to reengage." Orient to Here and Now Use the 5-4-3-2-1 technique: name five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste. This brings you back into your body through the senses. Gentle Movement Wiggle your fingers and toes, stand and stretch, take a slow walk. Movement helps you become embodied again. Creating Safety Through Vagus Nerve Stimulation The vagus nerve connects your gut and brain, and stimulating it creates feelings of safety. Simple practices include gargling water (the vagus nerve sits behind your throat), chanting, humming, singing, and breathing exercises. Co-regulation with calm people or pets helps tremendously. When no one is around, use reassuring self-talk that validates your feelings while offering support: "I feel scared and I'm supported" "I feel lost and I have a plan" "I feel lonely and I'm in good hands" Holistic Support for Nervous System Healing Nourishment: Warm soups and broths, gentle movement like restorative yoga or nature walks Herbs: Lemon balm, chamomile, lavender...
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    18 min
  • Is it my gut, my hormones or my nervous system?

    Is it my gut, my hormones or my nervous system?
    Nov 7 2025
    "Is it your gut, your hormones, or your nervous system? It's likely all of them. And that's good news because it means you have more than one doorway into healing." When you're experiencing symptoms such as fatigue that won't shift, brain fog, mysterious bloating, skin breakouts, or anxiety, we naturally want to find the one culprit to fix it all. Is it hormones? Is it the gut? Could it be stress? In this eye-opening episode, Anthia reveals why these systems aren't separate silos but part of an intricate web constantly communicating with each other. We look at: The science behind these connections How to start assessing yourself And offers a practical roadmap for taking a whole-body approach to healing. The Web of Connection: Three Key Communication Highways The Gut-Brain Axis This communication superhighway between your gut and brain uses the vagus nerve, immune signaling molecules called cytokines, and metabolites produced by your gut microbes. When your microbiome is imbalanced, it directly affects mood, stress reactivity, and even how your hormones function. The HPA Axis (Hypothalamic-Pituitary-Adrenal) This is your central stress response system. When chronically activated, it suppresses digestion, increases gut permeability (leaky gut), and disrupts sex hormone production. This is why stress doesn't just affect your mood, it cascades through every system in your body. The Estrobolome This collection of gut bacteria is specifically involved in metabolising estrogens. When imbalanced, certain bacterial enzymes cause estrogens to recirculate instead of being properly cleared, leading to estrogen dominance that can worsen PMS, create heavy bleeding, and trigger acne breakouts. Why We Get So Fragmented Our healthcare system is set up in silos. Digestive symptoms send you to a gastroenterologist, hormonal issues to an endocrinologist, anxiety to a psychologist. In the process there's the potential to overlook the bigger picture of how your systems interconnect. Even in wellness spaces, there's a trap of oversimplifying everything as "just stress". While chronic stress is significant, telling someone "it's all in your head" can be dismissive and harmful. The reality is that chronic stress changes gut bacteria composition, which disrupts hormone metabolism, which feeds back into the stress response - creating a self-perpetuating loop. Mapping Your Own Web: Simple Assessment Questions For Gut Health: Do you regularly experience bloating, constipation, diarrhea, or reflux? Do symptoms flare with stress or travel? For Hormones: Do you notice cycle-linked patterns like PMS, migraines, acne, or mood swings? Any unexplained changes in weight, hair, or temperature tolerance? For Nervous System: Do you feel tired but wired? Have trouble winding down? Wake frequently through the night? If you answered yes to at least one question in each category, multiple systems are likely involved in your symptoms. The Science Behind the Connections Gut-Hormone Interactions A healthy gut microbiome produces short-chain fatty acids from dietary fiber, which reduce inflammation and make hormone receptors more responsive. When dysbiosis occurs, the enzyme beta-glucuronidase can rise, reactivating estrogens meant for elimination and creating estrogen dominance with relative progesterone deficiency. Hormones also affect gut function. Estrogen helps maintain healthy gut motility, which is why post-menopausal women often experience slower bowel movements and decreased microbial diversity. Thyroid hormones regulate metabolic rate including bowel transit time - hypothyroidism can slow peristalsis, allowing harmful bacteria to overgrow. Nervous System Impact During chronic fight-or-flight states, blood flow diverts from digestion toward muscles and heart for survival. This reduces digestive secretions (stomach acid, pancreatic enzymes, and bile) leading to poor nutrient breakdown and eventual deficiencies that affect both gut health and hormone production. Persistent stress and elevated cortisol prioritise survival over reproduction, suppressing the glands that produce sex hormones and disrupting ovulation and fertility. The counterbalance is "rest, digest, and nest" - the state needed for optimal digestion and reproductive health. Moving from Fragmentation to Integration Instead of asking "What's wrong with this part?" ask "How are my systems communicating with each other?" This shift in perspective opens up multiple pathways for healing rather than searching for a single culprit. Practical Integration Steps: Start by mapping patterns through symptom journaling, tracking mood, cycle, digestion, and stress levels. Work in layers, beginning with the most stressed system while supporting the others. Microbiome mapping, hormone patterns, and cortisol tests can help connect the dots between systems. The Ecosystem Approach Treating your body as a connected ecosystem rather than a collection of disconnected ...
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    15 min
  • Same Plate, Different Day

    Same Plate, Different Day
    Oct 24 2025
    "Food is more than fuel, it's connection to seasons, it's rhythm, it's a return to self." Toast with avocado for breakfast, chicken and rice for lunch, salmon and green beans for dinner - sound familiar? In this episode, we will explore why eating the same "healthy" foods every day might actually be working against your health. How our quest for dietary safety and control can lead to poor gut health Why mono diets are linked to nutritional deficiencies and metabolic stagnation How to find the path back to food variety through seasonal eating and ancient wisdom The Mono Diet Trap When Anthia reviews food diaries in her clinic, she sees the same pattern repeatedly…people eating identical meals day after day. The reasons make perfect sense: it's gentle on sensitive stomachs, reduces decision fatigue, keeps symptoms in check, and feels safe and convenient. But while this sameness may reduce flare-ups short-term, it creates a cascade of new problems over time. We've been sold the idea that food is simply fuel - that calories and macros are all that matter. But food is so much more than an equation. It's a ritual, a rhythm, a relationship with our bodies, the seasons, and the earth itself. The Hidden Costs of Food Monotony Poor Gut Health and Lost Diversity - Your gut microbiome is like a diverse ecosystem where different beneficial microbes feed on different fibres, polyphenols, and plant compounds. When your diet lacks variety, entire microbial populations begin to wither. Anthia sees this daily in her clinic - severe undergrowth of beneficial bacteria that leads to weakened immunity, food reactions, mood instability, and increased risk of chronic conditions from IBS to autoimmune disease. Nutritional Gaps Hidden in Plain Sight - Even nutrient-dense foods have their limits when eaten in isolation. Anthia consistently sees patients with low magnesium (crucial for energy, stress, and sleep), zinc deficiencies (important for immunity and hormones), B12 and iron shortfalls (essential for mood and focus), and inadequate fibre to feed beneficial gut bacteria. You simply can't meet your body's full nutritional spectrum with salmon, rice, and broccoli on repeat. When Safe Foods Turn Against You - Here's something many don't realise…eating the same foods daily can actually trigger intolerances. When your immune system is repeatedly exposed to the same proteins without variation, it can start misidentifying them as threats. Suddenly your "safe" breakfast leaves you bloated, or your go-to lunch causes discomfort. It's often not the food itself, but the overuse and underlying inflammation that tips the balance. The Boredom Factor: Low Energy and Flat Mood - Food is information, and when your body receives the same message every day, it begins to tune out. This biochemical boredom affects blood sugar stability, neurotransmitter production, thyroid function, and even circadian rhythms. The result? That flat, uninspired feeling where you're tired no matter what you eat and your mood feels persistently dull. Metabolic Stagnation - Your metabolism loves novelty. It's built to adapt and stay flexible. But repetitive eating dulls those signals, leading to weight plateaus, poor satiety, slower thyroid response, and reduced muscle recovery. It's like hearing the same song on loop until it just stops moving you. Beyond Macros: Quality, Balance, and Response Macronutrients matter, but it's not just about hitting protein, fat, and carb targets. It's about the quality of those macros, the balance between them, and how your unique body responds. Not all proteins, carbs, and fats are created equal. The Fat Truth High-quality fats from sources like cold-pressed olive oil, pastured eggs, and wild fish are essential for hormone balance, satiety, and vitamin absorption. Without enough quality fats, you'll find yourself constantly grazing, experiencing blood sugar crashes, dealing with anxiety or poor sleep, and noticing dry skin and brittle hair. Carb Complexity Carbohydrates aren't the enemy. Fruits, vegetables, grains, and legumes all offer different benefits. But when dominated by refined carbs, you end up on a blood sugar roller coaster with afternoon crashes, brain fog, sugar cravings, and weight gain around the middle. The key is choosing the right carbs in proper proportions, paired with fat and fiber. Protein Perspective While protein is crucial, too much lean protein without adequate fat or vegetables can create digestive heaviness and even stress the kidneys. The goal is variety; combining both plant and animal proteins, prepared thoughtfully and paired with other nutrients. Reclaiming Food Rhythm Through Seasonal Eating Traditional cultures never ate strawberries year-round or shelf-stable processed foods. They ate with the seasons, consuming what was ripe, caught, preserved, or foraged. This isn't just about nutrition; it's about remembering our natural human rhythms. Spring calls for bitter...
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    32 min