How-To Restore Intestinal Health With Probiotic Rich Foods

Homemade Kefir

Source: via Ruth on Pinterest


Every single health concern you have is a message. And it is your job to learn how to interpret that message so you can resolve that health concern. 

Let me give you a few examples of health concerns and resolutions for them. 

Weight: Either your body is toxic and needs to be cleansed, you have a hormonal imbalance from too much sugar, or you are eating more than you are burning. Most often higher caloric intake comes from emotional eating.

Gas: Food is fermenting unchecked in the intestines. This is caused by impaired production of gastric juices, the wrong organisms in the gut, or improper methods of eating. 

Indigestion: This shows that the body is not properly digesting food. It indicates that the food is moving too slowly out of the stomach often from impaired production of gastric juices. 

Acid Reflux: This is often indicated by a lowered production of hydrochloric acid. This reveals lowered zinc levels and overall inhibition in mineral absorption. 

All of these issues indicate a nutritional deficiency and imbalance. Each of these issues can be resolved when the proper nutrients are absorbed by the body. Nutrients are best absorbed in a healthy gut ecology with the right bacteria to do the job!

First step is to eat foods containing probiotics. The best source for this is raw unpasteurized sauerkraut, homemade kefir, and red miso that has been aged for at least 6 months. 


You want to eat probiotic-rich foods with each meal. 

Here are the serving sizes and foods it goes best with. 

Raw-Cultured Sauerkraut: 1-2 big forkfuls with each meal. Pairs great with salad, eggs, toast, meat, avocado, and by itself. 


Homemade Milk or Coconut Kefir: 1/4 Cup with each meal. Add it to salad dressings, fruit, or serve for dessert. 


Red Unpasteurized Miso: 1 Tablespoon per meal. You can add it to salad dressings or drink as a cup of soup.

Source: via Tam on Pinterest


You don’t need to eat all three with each meal. Just pick one fermented food at a minimum and include it in your menu to help restore intestinal health in your household!!!

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Why is the world becoming a better place?

About 7 years ago, while walking through the airport I had a vision. In my mind, I saw kiosks with raw foods snacks, healthy smoothies, chocolate treats that are made without sugar. I envisioned healthy options for the everyday mainstream person as they are trapped in the airport so they can learn that other options do exist.

Chocolate Date Mousse

Source: via Vera Zecevic on Pinterest



I was just in the Atlanta airport and was surprised and relieved to find a smoothie bar with healthy sandwiches and wheatgrass shots. And it wasn’t Jamba Juice. The smoothies were made with real fruit and yogurt and wasn’t chock-full of ice cream. There were quinoa salads! But the best part is that while I waited there for my wheat grass shot, the majority of the people coming in and ordering smoothies and sandwiches were the airport employees. 

Previous to this, I was at the JFK airport and I got off the plane with a hankering for some chocolate. The thing is, I hate eating sugar and I don’t do dairy. So what’s a girl to do? I scanned the shelves as I was walking by and found a raw chocolate bar that was sweetened with dates. Surprise, surprise!

I live in Portland. Nearly every restaurant in that city has gluten-free and vegan menus so eating out is possible without freaking out about getting poisoned. 

I no longer have to travel with all kinds of foods packed in my suitcase because I can trust that I can get access to the food I can eat even within my personal food preferences and intolerance.

I used to do what I call, “Camel it” and pack up all my food for the day like a camel hump and bike around to school and work with a bag so heavy and full of food it was slightly embarrassing.

There are fermented foods companies popping up all over the US. Everywhere I travel, there is a raw-cultured fermented vegetable product in the refrigerated section of each co-op. Just 6 years ago this was not the case. There was only one brand of raw-cultured veggies and they were super expensive. 

There are all kinds of fermented foods being sold at restaurants and grocery stores these days.

There is a restaurant in Chattanooga that uses locally sourced foods. It’s delicious, in fact. These are commonplace in Portland. But now when I visit my family, I can eat at this great place and support an excellent cause while nourishing my body well.

I’ve been gluten-free for 13 years. I’ve been dairy free for about 7. And I co-founded OlyKraut in 2007. I’ve been certifying Fermentationists since last year. 

It used to be super hard to eat out without getting sick. If someone invited me to their house for dinner, I had to educate them about my dietary needs. 

No longer!

The way I see it is that the world is conforming to me. It’s becoming a place where I can live freely and enjoy myself socially in a way that is completely in alignment with my beliefs. 

We have a long way to go. But today we’re going to celebrate these major advances. These are the necessary steps to getting our people healthier, ending disease, and throwing away over-the-counter medications because they heal naturally through rebuilding their gut and eating fermented foods. 

I also think it has something to do with all the graduates from The Institute for Integrative Nutrition.

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Take 2 of these and call me in the morning…

For those of you who are too stressed out, I’ve got a super cool herb to take to help ease the stress, increase endurance, and build your energy levels.

It’s called Rhodiola rosea and it is better for you than a cup of coffee or tea because it nourishes the adrenals. 

Rhodiola rosea

Source: via Arkopharma on Pinterest

My herbal intern, Lindsay, is a Naturopathic student who takes it every morning in tincture form. Even though she doesn’t like the taste, she is a rockstar rallying all day long with all the turns and twists of med school to get everything done. She is stoked that she doesn’t get that afternoon lull anymore…

My favorite way to take it is in capsule form by New Chapter

I take two with breakfast. 

The thing I like most about it is that no matter how stressed out I get, I don’t get to my breaking point. I stay even keel and am way more productive. And it doesn’t interfere with my sleep like coffee does. 

Rhodiola is an adaptogen. An adaptogen is an herb that supports the adrenal glands, which are the main source of adrenaline production in the body. Your ability to handle stress is directly correlated with your body’s ability to produce and break down adrenaline properly. This is impaired with people who have anxiety and panic attacks. 

Cortisol is a major stress hormone. It ages the body and starts breaking tissues down. Adaptogens help the body break down and eliminate cortisol so that relaxation and rest is possible. People with lower levels of cortisol feel safer and experience less disease. 

I especially recommend this herb to entrepreneurs who are trying to build a viable business. They tend to get stressed out easily and need something to keep them from turning to coffee, which breaks the body down, increases stress, and strips minerals.

I also recommend it to health coaches because they need to keep walking the talk and not secretly drinking cappuccinos behind their clients’ backs while telling them to cut it out.

I also recommend this herb to people who are struggling with health concerns of any kind. Health concerns indicate that the body is healing and that alone takes extra work. Helping the adrenals and building energy levels naturally will speed up the healing process.  Read a study about Rhodiola here.

Don’t take this herb if it makes you too wired or crazy. For some people who are sensitive, they find that this is the case. If so, use a more gentle adaptogen like holy basil. More on that one later…

Fundraising event with Sandor Katz


The fundraising event with Sandor Katz was truly stupendous. It was sold out with over 70 people filling the Bread Peddler’s event room. When they weren’t wildly engaged in conversation, they were listening to the sweet sweet sounds of Kendl Winter’s vocals over banjo.

The meal was fantastic. The first course was a bowl of borscht with homemade sour cream. Homemade tempeh on open-faced reubens with OlyKraut, braised wild nettles and kale chips garnished with mustard and one of those mini gherkins. 

For dessert there was a choice of either dairy or coconut kefir served as a banana-cardamom lassi with a lime garnish. Delish!


Sash and I came up with the menu and Ryan, from the Bread Peddler, prepared all the food and perfected the recipes. 

I first met Sandor Katz, the author of Wild Fermentation and his newest book, The Art of Fermentation about 8 years ago at a fermentation workshop. 

Sandor talked for over an hour telling us about his worst fermentation experiment gone wrong to the importance of leaving room when bottling kombucha as to not explode the bottle. He delighted us with imagery of filling up rooms with the ripe fishy smells of fermented shrimp. He eagerly stated that he is a fermentation revivalist with a mission to revitalize this lost technique!


He’s a natural story teller and his anecdotes kept us awed and entertained as we dined on our delicious victuals. 

Some of the Fermentationists in Training came to represent! One even flew in from New Jersey!I heard a guest comment that after hearing his talk she felt re-inspired to make fermented foods again. 

THANK YOU to Todd Buckley for all the photos!

Sneak Peek into the Fermentationist Certification Program

I want to give you a little update on the Fermentationist Certification Program 2012-2013. For those of you who didn’t make it in before the doors closed last year I want to show you what you’ve been missing out on.

In February we had a live and in-person retreat in Olympia, Washington right across the street from my gourmet sauerkraut business, OlyKraut. (I started OlyKraut as an offshoot from my health coaching practice because my clients needed raw unpasteurized veggies – probiotics! – in their bellies).

We had a blast as 16 amazing Fermentationists in Training feasted on fermented delights for every single meal especially prepared for them. Did I mention that everything was fully catered to each person’s food sensitivities and dietary needs?! Wha!!! How cool to sit around a dinner table and not have to miss out on all the delicious food.

They learned the steps of making many different ferments through hands-on demos and eating all the foods we made! We used my giant (freezer-sized) incubator for making tempeh out of chickpeas and soybeans. Once they were done, we feasted on tempeh reubens!


They masterminded and created incredible connections with each other while learning to make herbal medicine to treat their clients most persistent digestive health concerns.

The next retreat is in September and is a fully catered closed doors mastermind for all Fermentationists in Training from the 2012 and 2013 groups.

This week we did a Candida Intensive where they learned the protocol for ending Candida in their clients and which fermented foods to use and which to avoid.

It was a hit. Check out some of the responses on Facebook!

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Would you like an inside peek at the program and see what they were raving about??? Check this out. I’m going to give you a chance to hear a 3 minute and 44 second clip from Monday’s 120-minute in-depth training.

Listen to the clip of the Candida Intensive here.

In this 3-minute clip, you’ll hear about  the symptoms of Candida and an explanation of how autoimmune disease begins in the gut. The root of autoimmune disorders is an emerging science. This new info is totally fascinating!

Have you ever wanted to know EXACTLY what to do with your clients (or yourself, for that matter) when they are struggling? In the rest of the training I outline specific protocol for what to do with all kinds of digestive disorders and Candida, which for those of you don’t know this is a systemic fungal infection that affects millions of people. Listen to the clip if you want to hear the symptoms and see if you have any.

But the coolest part is this… I’m pre-enrolling for my 2013 Fermentationist Certification Program. And for those who enroll in the next two weeks, you’ll get access to the Candida Intensive right off the bat! Normally, participants have to wait until the 6 month mark in the training to get this. Not you!

As a member of my inner circle, you’re getting first access to this training before I open it to the public. And if all the spots fill…I may not even release it publicly. Last year over half the spots were filled before I even had a chance to let anyone outside of my inner circle know about it.

Now that I know how incredible and life-changing this program is I have no doubt that we will see an even bigger response.

Email me at if you want to be one of the 12 who get on my calendar for the FCP pre-enrollment with two sweet bonuses for pre-enrollment only! April 19th deadline.


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Flu Vaccines – Yay or Nay?

I’ve been curious about this for awhile so I looked up the symptoms and signs of the flu: infectious/question744.htm

After reading this, I realized that I definitely got it this year. When I get sick it’s usually a head cold and rarely the flu. I hardly get respiratory infections these days at all. When I was younger I used to get strep throat multiple times per year and chronic sinus infections. I got colds at least twice a year usually when the seasons changed. In my 20‘s when my body started freaking out and getting overreactive with crazy allergies, panic attacks, and chemical sensitivity I turned to healing my gut, which subsequently lessened the amount of times I get sick down to only once per year!!!

Source: via Marsha on Pinterest


Getting the flu was a doozy. It started in my head and progressed downward and into my lungs. I was sick for 3 weeks straight and had excess mucus for a few more weeks after that.

People often ask me about the flu vaccine. Based on everything I’ve read, I think it’s a hoax and prefer to use my own methods. I’m human just like the rest of ya’ll so I get sick, too. But I want to share with you the number one thing that has made a difference in the frequency of my getting sick.

Source: via Pat @ Heal Thyself! on Pinterest


In a new study on the flu vaccine the numbers show that there was no help from the vaccine. Check out this article here if you want to learn more about that study.

When you break the statistics down, half of people got the flu and half didn’t regardless of whether they were vaccinated or not. So the real question becomes, how do those 50% of people NOT get sick? What are they doing right?

Well, I looked into the Center for Disease Control’s recommendations on how to decrease your chances of getting the flu.

  • Cover your nose and mouth with a tissue when you cough or sneeze.
  • Throw the tissue in the trash after you use it.
  • Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.
  • Avoid touching your eyes, nose and mouth. Germs spread this way.
  • Try to avoid close contact with sick people.
  • If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.)
  • While sick, limit contact with others as much as possible to keep from infecting them.

That isn’t prevention. That’s more about quarantine. Real prevention is getting your body’s immune system strong enough to protect you from the virus in the first place. A highly functioning immune system can destroy pathogens easily.

Did you know that 70-90% of the immune system lives within the gut?

This is due to the living bacterial ecosystem that resides in your intestines.

Studies show that kimchi was effective against the avian flu. “The lactic fermentation found in the pickled cabbage dish has since been scientifically proven to be effective in preventing bird flu infection.”

Please don’t get confused and start trying to take an extract of lactofermented veggies. Eating the real thing is the best option.

During flu season you want in increase your consumption of kimchi and lacto-fermented veggies. They have to be Raw and Unpasteurized for it to work.

Why it works…

Some people say it is because of the increased vitamin C. But that’s only part of the superpowers of fermented veggies.

Fermented veggies are also filled with probiotics. Probiotics help you in 3 main ways: digest your food more fully, make vitamin B 1, 6, 9, and 12 in the gut for you to easily absorb, and produce bacteriocins.

Probiotics aid in digestion because they produce a special enzyme called, cellulase. This enzyme isn’t produced by humans. It is the enzyme that breaks down fiber and plant material. As it breaks down the fiber, it unlocks more nutrients from the food, which increases nutrient absorption and assimilability. In our day and age of high stress and low nutrient-dense food, it is important to get as much nutrition as possible. In fact, alongside every disease is a specific nutrient depletion.

Bacteria and humans have evolved symbiotically for at least a couple million years. They learned that when they contribute necessary nutrients to the human, the human contributes essential nutrients to them. It’s the golden rule in action. Conveniently, the bacteria supply the vitamin B complex, which is difficult for the human to absorb when eaten orally because they get easily destroyed in the harsh pH conditions of the stomach and small intestines. As bacteria synthesize these nutrients in the cecum they are directly absorbed into the intestinal walls. I am filled with pure amazement when I think of how this co-evolution happened.

Bacteriocins are anti-microbial byproducts produced by bacteria. When you have probiotics present in the body they produce bacteriocins that keep unwanted bacteria from taking over and competing for nutrients. Check out Wikipedia if you want to learn more.

When these probiotics are eaten regularly they start to inoculate and fill the digestive tract.

The flu virus is also deactivated by acidity. In particular, a pH of 2 or less. The hydrochloric acid of the stomach is strong enough to destroy the flu virus…as long as it is in proper working order. Most people are suffering from low hydrochloric acid. Acid reflux and indigestion are symptoms of low hydrochloric acid. It’s a catch 22 because low stomach acid is caused by mineral deficiency and low stomach acid makes it more difficult to extract minerals from your food.

Watch my videos to learn how to increase digestion naturally.

Every time you eat, the pH of the stomach gets less acidic because the HCL is reacting with your food and getting neutralized. This is another reason why kimchi and sauerkraut are so effective. They are acidic foods with a pH of about 3.5-4.5. This aids in neutralization of alkaline substances in the stomach keeping the pH of the stomach low enough to kill viruses and unwanted bacteria.

I’m just scratching the surface here. If you are interested in learning more about this, please comment below and let me know what else you want me to research and write about!

Eating fermented veggies regularly is just a step in the process of getting healthy and strong.

Source: Uploaded by user via Cervantes on Pinterest


Here’s a great recipe for 3/4 gallon cultured veggies to help you stave off the flu and colds as you become susceptible during the change of seasons.

Spicy Turmeric Chee

3 pounds napa cabbage
1 daikon
3 carrots
2 onions
4 cloves garlic
3 tablespoons red chili flakes
3 tablespoons fresh ginger
4 tablespoons turmeric fresh
3 tablespoons sea salt

Turmeric is known for its connective tissue supporting properties. It is helpful for the liver and positively effects the inflammation response in the body. Daikon is noted for its weight loss powers. Ginger and chili flakes help guide the medicinal effects of the other foods deep into the cells of the body. Red chili flakes, garlic, onion, turmeric, and ginger all have antimicrobial effects against pathogens, but do not kill off probiotics.

Step-By-Step Directions

  1. Chop the vegetables into similar sized chunks or shreds into a bowl.
  2. Add salt and mix throughout using your hands to massage the mixture.
  3. Begin packing into a one-gallon crock or jar. Use your fist or a wooden tamper.
  4. Create an anaerobic environment by getting all air bubbles out as you pack it down.
  5. Push until the brine starts to rise to the top of the veggies.
  6. Place a saucer or plate on top of the vegetables. Try to get one that fits as close to the edges as possible.
  7. Put a weight on top of that. A jar of water works well.
  8. Cover with a cloth so no bugs get inside.
  9. During the first week, push it down daily to help keep the veggies under the brine. Sometimes it takes a day or two to get the brine to stay above the veggies. This will help prevent mold from forming.
  10. Taste it after a week and see if you like it. You can let it ferment as long as you want, but most people prefer 2-4 weeks of fermentation time in small one-gallon batches. When it is too young, it still has a carbonated feeling on your tongue. This will disappear after about a week of fermentation.
  11. The best temperature to ferment sauerkraut is 55-70 degrees. Put it in a pantry, root cellar, cupboard, or on your kitchen counter. If it gets below or above this temperature it will be fine, but the best flavors develop within this range.
  12. When it is ready, scrape off the top layer and enjoy the fresh healthy goodness below.

Note: If mold forms, not all is lost. This is a test of your senses. Scrape off the mold and compost it. If the sauerkraut underneath smells okay, taste it. If it tastes off, spit it out!

If you want to learn my tricks of the trade, come to one of my Making Fermented Veggies workshops.

Source: via Asheville on Pinterest


My goal is to get so strong that I don’t get sick easily. I want to push the boundaries of what it means to be strong and healthy. To me it means having optimal brain power and a chance to focus my energy powerfully into
this one life!

Eating fermented veggies everyday has been a powerful secret weapon for this.

Various sources say that you should only get sick once every 5-6 years. My goal is to help you get there. I’m on the path, too. We can do this together.

Let me know in the comments below how often you or your family members get sick. Have you noticed a difference with fermented veggies? What do you think about this topic? Let me know in the comments below!


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Not Getting Enough Energy, Immunity, & Joy? Here’s the Cure

You may not know this, but I spent years unable to eat out at a restaurant without EXTREME anxiety. My food allergies caused me to have behaviors around food that were completely different than normal people.

I’d go to the restaurant with friends and after attempting to get some assurance from the server (If they didn’t know what gluten was I’d start sweating) I’d order the best option on the menu. When my food came I’d eat a couple bites and then it would happen. The anxiety would build to the point where secretly inside I thought I might go into anaphylactic shock and have to get rushed to the hospital.

My body was so reactive to foods that I would literally pack up my food in a to-go box and after 20 minutes had passed with no heart-racing, no panic attack, no mucous, no coughing, no stomach pain, no blurry vision I would eat the food from the to go box in the car on the way home.

This is just how it was.

Last week I was prepping for my preview call about Gut Rebuilding and I remembered back to these days. I thought about all the anxiety that I used to carry around food. I would get so worked up before each meal because I didn’t know what would happen to me after I took those first few bites. It still lingers from time to time…

Check out the Ah-Ha’s from last night’s first Gut Rebuilding training!

It’s not too late to register.

Now I live in the mecca of food allergies, Portland, Oregon, where every menu at every restaurant in town has all the gluten and dairy marked on a menu.

Everyone is educated about the foods and allergens so I can eat confidently without worry of getting poisoned (I’m not being dramatic here).

You can friend me on Yelp if you want…you’ll see that I get to express that foodie inside that was dying to come out…but couldn’t with how reactive my body used to be.

My favorite restaurants in Portland are Fish Sauce, Swagat, and Nicholas.

If there is anything I’ve learned in this journey it’s that food must be a relaxing, grounding experience. And when it’s not, it totally throws off your entire life.

As I retrain my brain and body to relax before each meal I am in utter gratitude for the huge transformation that has occurred for me.

I think back to all the gluten and dairy I ate as a child. All the stomachaches I had. All the rashes and anxiety. That turned into panic attacks, contributed to my drug use, and chemical sensitivity.

And when I first learned that I couldn’t eat these things, everyone around me didn’t understand. They would get annoyed and frustrated. I became too embarrassed to order my food in front of others. I hated going to my girlfriend’s house or my boyfriend’s parents house for dinner because I didn’t want to explain and I didn’t want to be rude.

Before potlucks and social gatherings I would eat ahead of time and not eat with everyone else. I would get jealous of my partner when they got to eat whatever they wanted and saw how easy it was for them.

It was an all-around nightmare!

Until I figured out that I could claim this with confidence. I learned how to communicate my food intolerances with people unapologetically.

When I approached dinner invites I discovered that if I communicated things a certain way, I could get people to cook food that I could eat. I could participate in the meals again!

I even got my family to come together for a dairy-free gluten-free Thanksgiving meal. My Dad ate vegan pumpkin pie!

And no one complained. They all supported me.

Today, most of my food allergies are gone. And you wanna know the biggest contributing factor to healing them??? Learning how to eat with others again. Learning how to communicate my food needs eloquently and effectively with compassion and without impatience. Subtly teaching people how to react by using particular methods of communication.

Check out my 8 principles of gut rebuilding that got rid of my food allergies.



Summer Bock Health Coach, Herbalist, & Fermentationist


P.S. The New Rules For Healing: How to Heal Your Gut in a Sugar-Laden, Chemically Saturated Society. Gut Rebuilding Program. There’s still time to participate. Register now.


What are your strategies?

Please share in the comment section below…

The Difference Between Dirt and Soil

Do you know the difference between dirt and soil? Dirt is the grime on the city sidewalks. It is the grey dust in the neglected corners of your house.

Soil, on the other hand, is a living, breathing community. I live in the Pacific Northwest. I’m surrounded by large moss-covered maple trees and towering Doug firs. There is no shortage of soil that is ready to eat and transform any of the detritus that falls on the ground.

In the city, however, everything that falls on the ground just sits and rots. When it rains it just turns to slime and washes into the smelly drains.

The rain forest here (the only rain forest in the US) is a temperate jungle filled with cougars, elk, deer, birds, and tree frogs.

The city is filled with rats, pigeons, and roaches. Feeding off the leftovers, handouts, and trash.

The interesting thing about the city is that it used to be a forest, meadow, and thriving ecosystem. It was filled with native plants and animals.

If you struggle with bellyaches, digestive trouble, or low immunity your gut is like a city street.

If you’ve taken antibiotics, you’ve slashed and burned the rain forest in your belly. If you’ve taken them multiple times, you’ve leveled the ground and started pouring concrete.

If you want to break that concrete with a pick ax and return it to a lush rain forest that feeds and nourishes your body at the core, then you’ve got to get in touch with me.

It’s simple. Schedule a call with me. Right now it’s complimentary if you are serious about taking the next steps to rebuilding your gut. Let’s discuss your options and create a plan.

Because your body is worth it. In fact, if there are any other goals you’re reaching for (I know you have many) this will help you reach them. Whether it is now or later on down the road, your body has to come first. And when it doesn’t it starts to break down. The body always wins – it starts with whispers and gets louder if you ignore those peeps and pains. If you ignore it even longer those peeps turn into shouts and symptoms that you can’t ignore.

Maybe you aren’t ignoring it, but you’re at your wits end and have tried everything to no avail.

I’m interested to hear your story. I want to know what you’ve tried, what’s worked and what hasn’t. I want to know what questions you have for me. And I want to let you know honestly what possibilities lie ahead based on my expertise.

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The Terror Barrier: Lessons on Adrenal Fatigue and Adrenal Burnout

Source: via *~* Chakralicious *~* on Pinterest


Whether the emotional stress of conflict or physical stress from Candida, allergies, or other gut imbalances – adrenal fatigue and adrenal burnout are no fun. It is most commonly caused by high stress. If you are an entrepreneur, you’ve likely experienced adrenal fatigue.

My adrenals were like shriveled raisins back when I was suffering from an imbalanced gut, allergies, and Candida. I had absolutely NO ENERGY. One Naturopathic doctor diagnosed me with Chronic Fatigue Syndrome. It sucks to not be able to get things done like grocery shopping or chores because you’re just too damn tired to get out of bed.

My mentor, Monica Shah, advises that in times like this you should make certain that your healing support team (acupuncturists, massage therapists, reiki practitioners, etc) are supporting you in your bigger vision. When faced with entrepreneurs who are in burnout, healers will often suggest that, “Running your own business is stressful, maybe you should get a jobby job or slow down.” (In the middle of your biggest launch or deadline.)

This can be really confusing because on one hand they are right, you need to figure something out. But I’m here to tell you that slowing down isn’t the antidote.


Because it is FEAR that burns out your adrenals…not the work.

If you’re a successful entrepreneur like me, you know what I’m talking about!!!

You continually push yourself outside of your comfort zone because you know that’s how you become successful. You’ve figured out that when something scares you you’re headed in the RIGHT direction.

Just last November, I hit my own wall and landed on the couch unable to do anything after a huge face-off with fear. But this time, I knew exactly what to do to nourish my adrenals and get to the root of the issue and was back to better in less than 5 days.

When you are living your purpose, writing your own rules, and carving out a new future for yourself, your clients, and the world there is a lot of fear to break through.

And break on through you will. It’s called the Terror Barrier.

Fear is an interesting animal. You’ve worked so hard to not feel it that you’ve created all sorts of bad behaviors to avoid it.

From getting paralyzed and watching all 7 seasons of Buffy the Vampire Slayer in only three weeks (been there – done that)

….to reading all the Harry Potter books in just over two weeks while ignoring all work (yep. done that, too)

….to feeling so numb that it becomes impossible to stop eating because the ‘belly is full’ voice can’t be heard through the vacuum of the black hole void. (has happened more times that I can count or care to recall)

…to deciding that TODAY is the perfect day to do a reorganization of the office, desk drawers, and filing cabinet instead of working to reach the deadline (MMmmmHmmm)

…fear is powerful.

It creates states of immobility, numbness, and shows up in your life in the form of perfectionism, procrastination, distraction, giving up, sleeping in, staying up late, and all sorts of other behaviors.

Reply in the comments below if you can relate to this. What kinds of crazy things have you done to avoid important things that scare the s*** out of you???

It is possible to release fear and get out of these behaviors that hold you back. It’s called Emotional Detox and I teach you how to do it in my Gut Rebuilding program. So stay tuned in the coming weeks for a great resource for you to learn how you can rid yourself of these self-sabotaging fear-based behaviors.

What are some of your self-sabotaging fear-based behaviors? Let us know in the comments below.

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Why eating like an animal can help your digestion.

When is the last time you ate like an animal? It’s not what you think. I’m not talking about wolfing down your food or pigging out. I’m talking about listening to your body and not your head. It’s called Intuitive Eating. And animals are the masters of it.

Have you ever noticed that animals don’t end up with chronic degenerative diseases or obesity?

Source: via Elisa Lorena on Pinterest


Animals don’t have nutritionists or a food pyramid to study in order to figure out what to eat. They just know. This is instinct or intuition.

But guess what?!? You’ve got it too! Isn’t that exciting?

First, I want to paint a picture of what it means to NOT intuitively eat.

When you aren’t using your intuition to eat, you’re usually eating with your mind. This is one of the most dangerous ways to interact with food. Your mind was never meant to be in charge of this task.

Why? Because your brain is full of thoughts, justifications, facts, ideas, and explanations. And when you apply all of these to food it can lead to confusion, rigid rules, indecision, frustration, guilt, hiding, and games.


I know you’ve been there. We all have.

Picture yourself hungry for lunch and opening the fridge to find some food to eat. You see salad greens, dressing, leftover curry and rice from last night, carrots, blueberries, and there’s a pint of chocolate ice cream in the freezer.

And here begins the internal dialogue, “I really should eat a salad. It’s healthy. I don’t really need the carbs from the rice, not trying to pack on the pounds. Ooooh, blueberries, a superfood…they’re high in antioxidants…that might make me burn some fat and eat a little less. The curry was so yummy, though, but it kind of made my belly upset. Ice cream. That sounds good, but I’d have to save it for dessert. Maybe I could eat the salad and then I wouldn’t feel as guilty for eating the ice cream.”

See what’s happening here? You are justifying your desire to eat ice cream by eating the healthy food first. You’re making rules about eating dessert ONLY after you’ve eaten something else first. You’ve deemed salad as healthy and ice cream as unhealthy. The blueberries are a ‘superfood’ and it may help you burn fat. The curry was the only one where you actually listened to your body.

This can be crazy making to say the least. Now consider the fact that people do this every meal, every snack, 365 days a year.

The sad thing is that is the worst way to eat. It can actually lead to nutritional imbalances and anxiety around food. Over time it can become more severe as you completely shut off your body’s needs while you maintain a rigid diet.

But there is another way.

First let’s talk about the benefits of intuitive eating.

  • You eat foods that will fulfill your nutritional needs.
  • You have a better handle on not eating too much.
  • You develop trust in yourself, your body, and honoring what it is asking for.
  • You learn to decipher the messages that your body is sending you.
  • You get to eat whatever you want whenever you want.
  • You can actually tap into your healing potential.

Now let’s discuss the science behind intuitive eating.

Intuition is also known as your gut instinct. You have more neurons in your gut than in your brain. And the difference is that your gut doesn’t have thoughts.

So when you learn how to tap into your intuition and listen to your gut you will be giving your body exactly what it needs.

This is because of something called the gut-brain axis. This is the body’s fantastic communication system that allows your body to take in information from your digestive tract. When you eat food high in magnesium, your body remembers it. In the future when you need magnesium, your body will ‘crave‘ that food again.

You know when you get a hankering for something you haven’t had in years? This craving is often connected to a specific nutrient that the body needs to stay balanced.

Warning: There are things that can throw off your intuition. Years of eating processed food confuses intuitive eating. Getting your nutrient stores up is important in recovering this innate form of eating.

Having the wrong bacteria and yeasts in your system can also throw intuitive eating off. This is because the bacteria and yeasts can communicate through the gut-brain axis, too. If you have Candida it will tell your brain to get you to eat more sugar. If you have healthy probiotics living in your system, then you’ll crave less sugar and be able to tap into intuitive eating, stay nutritionally balanced, and maximize your health.

You can always learn more at where you get 8-weeks of guided education to help you rebuild your gut, boost your immune function, and skyrocket your energy levels. For an entire week you will focus on Intuitive Eating. You’ll be guided in an audio recording on exactly how to tap into your gut-brain axis and begin to master the skill of Intuitive Eating.

Good luck!


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