Guts & Glory 18: How to get to Healthy Island: A glimpse into the Gut Rebuilding Program

How to get to Healthy Island

This has been on my mind a lot the last few weeks:

How do I ensure that I make healthy choices? Am I spending my time hobnobbing with little vices that add up and drain me, making it harder for me feel good, harder to take action toward my goals, harder to wake up rested or to concentrate?

I need all the concentration I can get. I need to be able to focus, not just for myself, but for my clients. They depend on me, trust me, (and pay me!) to be 100% present with them. I also want to be present, active, and a good role model for my niece.

When I’m in the flow, it’s easy for me to avoid eating healthy junk food (not because I SHOULD, but because I’m connected to how much better I feel when I make them.) It’s easy for me to work out. I find myself craving less distraction from Facebook and wanting to be entertained less.

I started calling this place of ease Healthy Island.

It’s where I *really* see how much my life is worth. From Healthy Island, I resist things less. I want to work out. I want do everything I can to feel good— because that time spent feeling bad is lost forever.

This week on the Guts & Glory Podcast I shared my real feelings on this subject during the Gut Rebuilding Program Q&A session.

If you’ve ever wanted to know how to go from what you should do, to what you just DO, watch this video.

Yes, having downtime is a key to future productivity, and yes, sometimes we realize that we’re not eating as healthy as we want and we can’t spiral into shame about that, but we do need to realize that it’s worth it to stop for a moment and figure out what we can do better.

So what do you need to cross that bridge to Healthy Island? Is it family support? Is it getting real and vulnerable and asking your friends to cook meals together? Is it stepping up and being a leader in your household?

On the call I coached a member of the Gut Rebuilding Program on how to make better choices without beating herself up for the past.

We talked about how to feel hopeful that you’ll get to the place where things are easy.

Where you don’t spend as much time thinking about taking care of yourself.

Where you always see that taking care is the best option, so you naturally do that.

The best part? On Healthy Island, you make time to reach your big goals, like writing a book. And how to have more fun, which in my opinion makes it all worth it.

Thanks for watching and sharing this podcast.

I want to know: What inspires you to be healthy?

Guts & Glory 17: Too young to feel so old? with Amy Medling

The only thing scarier than having a health issue is NOT knowing you have a health issue.

Many women with irregular periods or infertility think it’s just the way it is, but the accompanying chronic fatigue, hypoglycemia, acne, hair loss or extra hair, and even fainting are not random symptoms. They are signs of PCOS—Poly Cystic Ovarian Syndrome.

Alarming stat: 70% of affected women don’t know they have it. PCOS can lead to long-term health issues like diabetes, heart disease and cancer.

Reassuring fact: Being a diva is good for you.

This week on the Guts & Glory podcast I talked with Amy Medling, who coined the term PCOS Diva after years of undiagnosed suffering and infertility. I love what she said about the Diva mentality. We talked about what PCOS is, her emotional story of overcoming PCOS, the importance of being a “Diva,” what it is to practice extreme self-care, and the PCOS Diva lifestyle.

We talked about how to order food at restaurants, the Diva way… plus the biggest things to cut out and why anyone can learn from the Diva mindset!

One of the tricky things about PCOS is that it usually doesn’t cause pain, our body’s go-to sign that something’s off. But you might be exhausted and moody and not realize it’s a hormone imbalance caused by PCOS.

There’s no cure for PCOS, but it can be effectively managed with diet, movement, supplements, extreme self-care and positivity—if you know what’s going on. Prescription medications are available for PCOS but they can cause terrible side effects. But there are wonderful alternatives.

Check out Amy’s site, PCOS diva to learn more about signs of PCOS and how PCOS can actually be something that transforms your life in a big way.

Amy is on a mission to educate and inspire women to have the right attitude when it comes to taking care of yourself and your health. With the right food choices, stress management, and attitude, it’s totally possible for labs to come back normal.

Want more information about the PCOS Diva way? Amy’s got a FREE PCOS 101 Guide to Health and Hope. Get it here at

Thanks for watching and sharing this podcast.

I want to know: How are you a diva when it comes to self care?

Guts & Glory 16: Why bad decisions happen (and why drinking coffee isn’t one of them) with Dave Asprey

Ever make a bad decision that you regret? Eat a cheeseburger that will make you sick. Get distracted by any shiny object that glints in the sun. Make a less-than-ideal choice that leads to a next-day walk of shame.… We’ve all been there.

There’s a biological reason why we give into these things, and there is a way to overcome these cravings.


Some of you might be groaning at the mere mention of this word, but hold on there. This is actually good news because willpower is controlled by what you eat and it’s possible to do away with cravings completely.

Double bonus here: when you address willpower, everything else falls into place. You get more energy, more focus, are able to do more, have more adventures, thrive, and generally kick ass.

There’s a science here and Dave Asprey is the master on the subject. He’s the founder of and has devoted his life to understanding what it takes to get the energy you need to have the adventures you want. He also really wants you to drink coffee and he explains why in this week’s Guts & Glory.

Check out this lively interview where we get down to some fascinating questions like whether a craving ever your fault or is it just your bacteria bossing you around. I was surprised by his honest answer….

Want to mediate but just can’t find the focus or time? Is there some adventure on your “maybe” list that you keep saying you’ll get to when you have more energy? What you eat can fix this issue right away.

According to Dave, if you’re not kicking ass, something is broken. Thankfully, there’s often a biological fix.

Dave explained this cool concept called the “Labrador brain.” It’s the three parts we share with all mammals that controls our hunger, sex drive, and our attention span. Dave has some great tips on how to cut out hunger and cravings so you can devote more energy to doing the things you love.

Check out his free Bullet Proof Diet roadmap on

It’s the one page cheat sheet of his book, Bulletproof diet (get it here), and goes over what foods are more inflammatory, what might be causing major problems for you (but ok for your friends), and when to eat what.

This guide outlines how to eat for maximum willpower and have your brain work all the way (Bonus—weight loss happens when you’re eating right).

Another great freebie…visit his site to see his movie, Moldy. Watch it here:

Products shared in the video (click to view):
Unfair Advantage
Collagen Protein
Glutathione Force

Thanks for watching and sharing this podcast.

I want to know: What cravings do you give into?

Guts & Glory 15 How to not accidentally kill people with Kirsten Shockey

We wouldn’t eat something that tasted like pond scum, would we?

Let’s be realistic—you’re only going to eat it regularly if you like it!

That’s the beauty of fermented veggies. . . they’re delicious! Personally I’m beside myself with all the crafty chefs who are making things like smoky kabocha squash kraut and kraut with leeks and cracked black pepper.

When I first discovered that sauerkraut was addictive and healthy, I knew I was onto something. Just how healthy are we talking? A 16 oz. jar of raw sauerkraut is equal to 8 jars of probiotic supplements! The 13 strains of probiotics that live in raw kraut are so powerful that just a shot of brine a week could totally change you.

So why isn’t everyone everywhere making this stuff all the time?

Most people who have never fermented before are afraid they might kill someone!

On today’s podcast I interviewed Kirsten Shockey, a leader in the healthy food with flavor movement. We talked about common mistakes of making fermented veggies, something we call “Gateway Kraut”, and whether it’s okay to eat fermented foods with mold growing on it.

Making fermented vegetables used to be about survival over the long, hard winters. Now, we’re in a crazy exciting renaissance with fermented foods because of the health benefits, but it’s also about much more than that. . . like tastebud delight!

Kirsten has put together an award-winning book called Fermented Vegetables: Creative Recipes for Fermenting 64 Vegetables & Herbs in Krauts, Kimchis, Brined Pickles, Chutneys, Relishes & Pastes. One of the coolest things is that her book contains Brassica-Free Recipes! Yay!

This book is a must-have for your fermentation resource library. It has fresh recipes, gorgeous photos of her exotic fermented creations, and endless inspiration. It’s one of the best books on this subject.

Another cool part of Fermented Vegetables is how she connects the larger fermented food community by featuring great companies around the country. (There’s even a drawing of me in her book!)

What I love about Kirsten is that she is a culinary genius, always pushing the flavor of something that hasn’t been done yet. You’ll especially love her experimental style and tips on how to ferment the things you get in your CSA box!

Check out Kirsten’s website here at and be sure to visit her excellent blog.

Thanks for watching and sharing this podcast.

I want to know: What’s your current favorite fermented food?

Guts & Glory 14: JJ Virgin coaches me on my sugar addiction!

Confession time, people. I’ve been a lifelong sugar addict. Recently I went on a 40 day no-sugar, no-alcohol diet to reset my body and re-train my taste buds.

This extended “self-discovery session”—as I so lovingly call it—brought up questions about everything. Like whether coconut sugar is a good thing. Or if Paleo was helpful or if I was in danger of overdoing it.

You might have heard me talk about mountain biking lately (just a little…). Since I’ve become more serious about athletic performance, I’ve been especially interested in researching the best practices to keep up with the pack of badass bikers I’ve met.

I learned that I was eating in way that burned sugar rather than fat and making it so I had to eat every couple of hours. (I told myself it was just my increased metabolism, but that turned out to be false.)

What I learned inspired me to go on my 40 day, 40 night journey into the land of no sugar.

I already eat cleaner than most of the people I know, but I still craved sweet things, especially when stressed. And even though my version of a candy bar consists of me making walnut maple ice cream, it’s still that addiction to all things saccharine that I wanted to curb.

In case you haven’t noticed, I don’t mess around. When I want to get the answer to something, I go to the very best. This week I brought in the sugar expert: JJ Virgin, who has 25 years of experience and is the author of NY Times Bestseller The Virgin Diet.

I asked JJ what I should do with my addiction to sugar and she told me exactly what to do. We took a tour of my pantry where my boyfriend keeps food that will make you FREAK when you see them. . .

JJ also gave me one of the most insightful break-downs of the Paleo diet, gluten-free diet, eating vegan, and who should not overdo it on these diets.

She explained why women really can’t eat like men. We also discussed a diet for athletes that is more sustainable than Paleo.

Sugar is a tricky addition. It’s the number one recreational drug of choice, and since it’s food (or sometimes just something edible masquerading as “food”) we really can’t live without if we ever want to go out to a restaurant again.

There are so many foods that we think are good (case in point—that bran muffin that is really a cupcake, sugar wise).

JJ is so brilliant. She’s been my mentor for years and I learned so much just from talking with her. So I hope you’ll be as excited as me for her LIVECAST COMING UP!
On Thursday, May 7th, JJ is hosting a special LIVE one-day-only COOK-A-THON.

She’s invited five famous health experts into the kitchen with her. You may recognize them from Dr. Oz, The Doctors, Dr. Phil, PBS, The TODAY Show, Rachael Ray, The Discovery Channel, Huffington Post, Access Hollywood, Prevention, Marie Claire, Fitness Magazine and on NY Times Bestseller lists. Sign on up over here.

There will be raffles (ooh!)
There will be gifts! (ahh!)

And low-sugar recipes to lose weight faster. And latest health strategies and techniques.
AND!!!! You’ll be able to ask these big-hit health experts your questions about all of it.

Everyone who reserves their spot will get immediate access to gifts worth $27, at no cost!

Liked what you saw in my pantry raid? [Sign up] and you’ll get JJ’s “Pantry Raid Video” where she takes you by the hand and shows you EXACTLY what you MUST clear our of your kitchen if you want to lose weight faster, and how to restock them with healthier substitutes.

You’ll also get a downloadable list of “What to Toss and What to Restock” to make everything, plus JJ’s “Shopping Essentials List”.

Do this. Do this now. Sign up here for the LIVE one-day-only COOK-A-THON on Thursday, May 7th and hang out with these experts:

  • Dr. Alan Christianson, Naturopathic Physician and bestselling author of the Complete Idiot’s Guide to Thyroid Disease, Healing Hashimoto’s and The Adrenal Reset Diet.
  • Dr. Sara Gottfried, Harvard/MIT-trained hormone expert and New York Times bestselling author of The Hormone Cure and The Hormone Reset Diet.
  • Chalene Johnson, Fitness celebrity, lifestyle expert, and New York Times bestselling author.
  • Dr. Steven Masley, Physician, Award-Winning Patient Educator, and author of The 30-Day Heart Tune-Up and Ten Years Younger.
  • Cynthia Pasquella, Transformational Nutritionist® and bestselling author of The Hungry Hottie Cookbook and PINK Method.

People who follow JJ learn how to eat so they stay full throughout the day. The bonus? Most people lose 10 pounds just in the first few weeks. It’s a great thing to experience.

Thanks for watching and sharing this podcast.

I want to know: What’s your gateway food?

Guts & Glory 13: What’s up with Leaky Gut? with Steven Wright

If you’ve been eating super clean, making your own fermented foods, following special diets like the Specific Carbohydrate Diet or a gluten free diet, and taking supplements, but still have stayed stuck, I want you to know about something that could really help.

The gut lining is fragile! There is only one layer of cells in the gut wall (as opposed to seven layers in your skin). If you’re prone to autoimmune sensitivities, this causes the gut cells to be broken down and food particles, toxins, even nutrients, and probiotics to slip through.

The result? Leaky Gut Syndrome. Your immune system tries to help you by attacking those things that aren’t supposed to be floating freely in your body. This causes joint pain, anxiety, depression, migraines, chemical sensitivities, acne, rashes. . . too many things to name, all caused by a constant state of inflammation. No good.

Those of you who’ve done the Gut Rebuilding Program know that we address Leaky Gut Syndrome, but on this week’s podcast I sat down with Steven Wright and we go deep. We even talk about how you can save $30,000 in doctor bills and some great tips on how to get the most out of your doctor’s visit. . .

Addressing Leaky Gut could be more useful than a gluten-free diet, which really isn’t the grand solution to digestive problems.

Steve’s superpower is that he talks about this complicated condition in a way that anyone can understand, and he’s hell bent on raising awareness of Leaky Gut Syndrome for doctors and patients alike. So much so that he’s doing a free class that’s highly worthwhile. I’m always impressed with Steve’s ability to break it down while making me laugh.

Leaky Gut is one of the least talked about conditions—truly unfortunate because of how helpful been the information has been to so many people. Steve is turning this around with a free class called “How to Heal A Leaky Gut”.

If you’re curious whether or not you have leaky gut and how to heal it, head over here and sign up for the call on Thursday May 8th at 9:00PM EST. There’s going to be Q&A time and he’ll be pulling two people from the audience to get in the hot seat and present their case reviews.

To put together the information for the call, Steve brought together 17 scientists, as “nerdy as possible”, and made them divulge the science behind Leaky Gut. He took their brains and his knack for clarity and fun to bring it to the masses.

In the podcast we talked about creating an intelligent patient population that can actually change the way doctors understand this health crisis. That’s empowerment from the ground up! On his website there’s tons of free content. If you read it you’ll know more than 99% of practitioners about leaky gut.

Sign up for the live call here (I’m not missing this call!).

Thanks for watching and sharing this podcast.

I want to know: Have you tried eating gluten free but still have digestive issues?

Guts & Glory 12: My story about an IUD gone horribly wrong with Jessica Drummond

The 20,000 foot view of what I do is to teach people how to be in touch with their bodies.

But recently I had an experience that tested my own abilities to trust myself.

It totally took me down for a month. I have an extremely high tolerance for pain and I ended up taking not one—but two!—Advil, which I never do.

I doubted myself for a month, only to discover that I’d known all along that something wasn’t right. I even had a moment when I was straight up mad at all my doctors, nurses, and even my friends who told me that what I was feeling was normal.

This was one of those “teaching moments” that I would rather have not had to learn, but having gone through it anyway, I wanted to share it because it ties into a bigger conversation about a subject that’s often glossed over: Pelvic health.

Some of you are wondering what the heck that even means.

So I brought in the expert. On this week’s interview I spoke to Jessica Drummond, Founder and CEO of the Integrative Pelvic Health Institute. We talk about how nutrition and coaching can relieve the pelvic and sexual pain that many women are told is normal. And you know I always bring it back to fermented foods. . .

Read on to get access to the newest Guts & Glory podcast with Jessica Drummond and hear my story about an IUD gone horribly wrong. . .

Most women don’t have a grasp of what’s going on in their pelvis—and we’re happy to keep it that way until there’s a problem. But understanding cycles and hormonal flows help with much more than just predicting when you might cry for what seems like no reason.

It’s important to understand what could be causing problems like period cramps, painful pregnancies, or sexual pain. Painful sex 10 weeks after giving birth? What about after 10 months? This pain freaks us out, but when we normalize it, our relationships—both sexual and non—and work suffer. Ever been too flattened with cramps to function?

There’s also real advantages to knowing about female hormones and cycles.

One part of my conversation with Jessica fascinated me, especially when it came to being an athlete and maximizing my performance depending on where I was in my menstrual cycle.

This meant that I could ride my bike harder on certain days. (Good to know—I’m always trying to outpace my boyfriend!)

For the bikers, runners, and other highly physical people, it’s incredibly useful to know what foods to eat when, depending on where you are in your cycle. There are also certain days when you can maximize weight loss depending on progesterone levels. This is fascinating information for female athletes and it’s not widely known.

Thanks for watching and sharing this podcast.

Check out Jessica Drummond here: http://www.SummerBock/WHNC/

I want to know: Has anyone ever told you your pain is in your head?

Kimchi Recipe!

Making probiotic rich kimchi at home is easy.


A photo posted by Summer Bock (@fermentationist) on

• cabbage
• daikon root
• onion
• carrot (x3)
• ginger (1 large toe)
• garlic (3 cloves)
• turmeric root (small toe)
• red chili flakes (1.5 T)
• sea salt (2-3 T)

1. Shred cabbage and place in a big bowl. Sprinkle 2-3 T salt over the cabbage.

2. Place onion, ginger, turmeric, garlic, & red chili flakes in food processor and blend until smooth.

3. Chop carrots and daikon into large chunks and add to the food processor. Pulse until piece are about the size of peas.

4. Pour mixture onto cabbage and mix together.

5. Taste it to see if it is as salty as a Lays potato chip. Add more salt if needed.

6. Pack down into jars with airlocks and let it sit in a cupboard or on the counter out of direct sunlight for 2-4 weeks depending on how sour you like it.

7.Enjoy the probiotic benefits, the immune boosting qualities, and the digestive improvement of eating kimchi. So freaking good for you!!!

A few supplies that can increase the success of your experiment, click these links to check it out:

Airlock lids (fits any wide mouth mason jar)

Glass weights (make sure your veggies are below the brine)


#fermentationist #ferments #ferment #kimchi #recipe #howto #picklit #airlock #probiotics #whatsummereats #gutrebuilding #cabbage #daikon #turmeric #onion #carrot #redchiliflakes #ginger #garlic #freakinggoodforyou #lactofermented #raw #vegan #livefood #living #livingfood #microbiome #summerbock

Guts & Glory 11: The Crusade to Change Health Care with Andrea Nakayama

The way I see it, all health and wellness practitioners are coaches: doctors, naturopaths, RNs, nutritionists, what have you—right down to those who, like me, actually call themselves coaches. This is because we must know how to:

#1 Understand where a client is at, and

#2 Be able to talk to them so that they stick around long enough for us to help them.

On one extreme you are a doctor – you spend less time in this space and more time treating the issues at hand. On the other extreme you are a health coach – spending most of the time working through changing habits and patterns so your client can stick to the healing plan.

Not only must we possess the skills and know how, but also have ample sleuthing abilities.

We must know the right questions to ask so that we can understand where the patient is coming from so we can guide them—realistically—for where they are. Otherwise, the patient moves on to another practitioner, looking for a quick fix (when there is none) because they haven’t found someone who knows how to BE with them.

You might suspect that more empathy is needed, but it’s actually detachment that’s called for.

I interviewed Andrea Nakayama, Certified Nutritionist and Holistic Health Coach, and founder of HNL, a Functional Medicine training series for practitioners, about what’s missing from the conversations between clients and those who aim to help them.

If you are a health coach who wants to know how to be successful this conversation is going to be super interesting to you.

Andrea is completely inspiring. In the video she shares her personal story about what brought her to the health field, as well her mission to revolutionize the way we do health care.

Andrea looks through the lens of Functional Medicine to see the whole picture of what’s going on with a person. It’s her framework for looking at how everything comes together—whether they have GI, immune, hormonal, structural issues, etc.

Functional Medicine asks how someone’s fertility issues might be related to their diet and immune system. It’s seeing the body’s issues as part of interrelated web, rather than just one isolated area where the symptoms are showing.

Andrea also understanding that you need to be both of service and to lead those who come to you for help. Sometimes that means getting out of the way. That person in front of you has so much to tell you. So how do we let them do that?

“The first way we do this is by honoring the individual in every case and seeing them for who they are. When we don’t do this, it’s a violation of the individual,” she says.

When she put it that way, it made me stop in my tracks. I asked her to back up and delve into that concept.

One thing that happens in many practices is this scenario: A person comes in and says “Oh, I tried that and can’t do it”. There’s then no protocol or structure for which to think appropriately about what skills to employ to help that person. Lack of structure makes it nearly impossible for practitioners to do their job well. After witnessing this and wincing, Andrea created her Holistic Nutrition Lab to help practitioners move beyond feeling stuck with clients who have complex nutritional concerns and ongoing issues.

She also has tips on what NOT to do and when it’s appropriate to tell a client that you can’t work with them.

Andrea is giving away a free ebook on the foundations of functional nutritional. You can download it here:
It also includes her entire client intake form, plus the top 5 questions to she asks in every initial session.

For the practitioner: Watching this episode and learning more from Andrea is a must. Her programs and tools will help you learn how to better serve your clients on all levels. She is a big fan of collaboration and creating a wellness team to really help clients/patients who need support from all angles.

Thanks for watching and sharing this podcast.

I want to know: Have you ever told a client that you couldn’t work with them?

Guts & Glory #10 – The Hormone Secret with Dr. Tami Meraglia

My work centers around digestive health, but there’s another angle that may need your attention just as much—and for some people this will actually work better than improving your gut health.


Hormones. Too much or too little could be slowing you down with an extra fifteen pounds of fat, exhaustion upon waking up, having less patience, less spontaneous laughter, or simply being allergic to everything.


The good news is that with the right information and tools, you can craft a new life and a new, energized body. Without drugs. Just with the food you eat and possibly some supplements.

In this week’s podcast I spoke with Dr. Tami Meraglia, author of The Hormone Secret. She revealed what the hormone secret is! For some women, this may be the LAST thing they thought they needed.


Because gut and hormone imbalance both are related to what you eat, it can be tricky to tell what the real culprit is, but Dr. Tami laid it all out for me. And by the way, this is one of the things I really appreciate about her and her new book is that she doesn’t pull punches and she doesn’t hold back.

She even answered my question about how coffee affects your hormone levels and whether or not you have to sacrifice everything you love and that’s good in the world in order to have stable moods and strong bones. (Because, hello! There’s a reason you’re not living in a cave where there’s no red wine.)

Those of you who can’t stand to be deprived of the food that satisfies you will LOVE her take on eating well. Seriously. Her approach makes so much sense.

So what is the hormone secret? (SPOILER ALERT!)


Dr. Tami found that most women over 40 are deficient in this hormone that determines everything from your energy levels to your skin elasticity.

And yes, sex drive, too.

Watch the video to learn more – but you can also check out her book, The Hormone Secret here. Right now, she’s sending out copies for free (you pay shipping and handing).

For the Practitioners:

This book is an essential in your wellness resource library for its elegant program layout, hormone test result analysis, and herbal recommendations specific for hormone regulation. The information presented in this book will keep you up to date on the current hormone trends AND discusses the gut as part of how you naturally regulate them, which is why I thought this would be a great recommendation for my audience (that’s you!) in particular.

Get your own copy of Dr. Tami’s book, The Hormone Secret.
Transcript GG – Dr. Tami 2015

Have you ever suspected you had a hormone imbalance? What were your symptoms?