The Non Negotiable Trifecta for Total Health

by Jenniferlyn Kryvicky, MS, LN

Coach Jenniferlyn here!  Here in the Mind Body Shine Program, Coach BK and myself are driven by a passion to help our clients rise from the ashes of burn out and fatigue and forge ahead a path to transform their lives. 

We have a 3-pronged approach to this, which our name somewhat illudes to:

1. Explore what is going on in our minds
2. Explore what is going on in our bodies, and
3. Experiment with various tools and methods to build repeatable skills and daily practices that are the foundation for our lifelong heath and wellness. 

In my practice as a Functional Medicine Nutritionist, I work to identify what are some mandatory, non-negotiables, what are the nice-to-haves, and what are the shows no clinical benefit /non-necessary for optimal health.   I separate out the heal vs ideal conditions in each client and we work together to make those small incremental changes that add up to success and health unique to their individual needs. 

Given that, the non-negotiables are starting point for every one of my clients,  and they are:

1. Sleep
2. Blood Sugar Control/Stability, and.... wait for it...
3. Poop

​Wait, what?  These are seemingly pretty random and specific - how on earth are these particular things any indication of my health?

​Aha!  I will tell you!

Sleep

Sleep is at the top of the non-negotiables however it somehow has been put into the "nice-to-have" bucket for most people.  How did we get to this place of luxury vs necessity with rest?  Maybe it has to do with the busy-ness we are surrounding ourselves with.  Not only as individuals but as mothers and fathers and children with activities to keep us occupied and active.  

Why is sleep my top non-negotiable?  A good night’s sleep supports immune, neurological and hormonal function.  It is truly a vital process in keeping us not only alive, but thriving.  Sleep helps balance the microbial diversity in the gut and is one of our most critical forms of helping our body's detoxification processes.

And sleep is one of the biggest factors found to be clinically relevant in weight loss resistance.   Meaning - if you are shorting yourself sleep consistently you not only will find yourself with bags under your eyes, but a spare tire around your belly. 
​
Oh, but I get 8 hours a sleep a day so I am a-ok, right?   Maybe, maybe not.   It is not only about the time in the sheets but how you use them and what you get out of it.  A good night’s sleep includes:

• falling asleep easily (without medicinal aids)
• sleeping through the night without waking
• waking in the morning feeling rested and refreshed

If you are checking those boxes consistently every or most nights then you may have high sleep quality.  A trained sleep/health coach or your doctor can help assess your sleep through a sleep questionnaire to help get better insight into your sleep habits and the base lifestyle you lead that impacts your sleep.  

We have a whole unit within the Mind Body Shine Program about Rest and Recovery, including the tools and assessments used to help get the big picture and take action.  

Blood Sugar Control

Blood sugar imbalances are often thought of as being an issue for diabetics, or maybe those with non-diabetic hypoglycemia, but blood sugar is generally not highlighted as being a cornerstone of care for other health concerns even though that is very much the case.  

In the Mind Body Shine Program, we approach blood sugar control primarily in the Hormones unit as we realize that a lot of the dysfunction in our hormone balance can ultimately be backed up to blood sugar stability.   The basics of blood sugar is that as we eat food, the carbohydrates are broken down into sugars, which get released into our blood as glucose.  The body detects this glucose and signals the pancreas to release insulin, a hormone that helps to shuttle the glucose into the muscles to be used as fuel.  If you consume too many calories, or a super high dose of sugar all at once - your blood sugar levels spike and it causes the body to dump a lot of insulin to regulate the glucose, this results in a large dip, which signals your body to call for more sugar... it is a cycle that wreaks havoc on your cardiovascular and hormonal systems.  The idea is to keep you blood sugar levels with as small of peaks and valleys as possible. 

Why is blood sugar control a non-negotiable?  Because it plays in every single area of your foundational health.  

• immune and inflammatory balance
  • increased risk of: infections, autoimmunity, allergies. headaches, cancer and chronic lifestyle conditions such as Diabetes and heart disease 
• gastrointestinal/gut health
  • abdominal pain, malabsorption/nutrient deficiencies,  impaired gut integrity,  dysbiosis & fungal overgrowth/yeast infections,  low HCl and/or low digestive enzymes,  nausea 
• structural integrity
  • acute and chronic pain,  headaches,  blurry vision,  weight challenges,  numbness & tingling
• mind, spirit, emotions, community
  • depression/anxiety,  social pressures,  foggy thinking/confusion 
• hormones, neurotransmitters
  • high cortisol,  thyroid imbalance,  hormonal challenges,  leptin/ghrelin imbalances,  neurotransmitter imbalances (serotonin) 
• detoxification
  • liver impairment (fatty liver), frequent urination
• oxidative stress, energy production
  • fatigue, shortness of breath,  increased risk of: cancer and cardiovascular disease electrolyte imbalance, fluid loss (increased thirst)
• environmental inputs
  • medications (steroids),  OTC medications (decongestants),  hormone therapy (OBCP, HRT),  external temperature

Additional reading to better understand blood sugar, the effect is has on hormones and how to balance it. 
https://www.theshinelab.com/blog/blood-sugar-control-understanding-blood-sugar
https://www.theshinelab.com/blog/blood-sugar-control-taking-control-back

Poop

I know that our reaction to our bodily waste is either embarrassment or giggles, but I promise you there is so much to be learned from our poop that it is a non-negotiable in our health!

Why poop?  Paying attention to your poop can help you build a stronger gut, check your organ function and boost nutrient absorption from the foods you eat.  If you pay attention to how your digestion and elimination changes after you eat certain foods, you are able to better suss out when your health status is changing, or if you are having difficulties with certain foods. 

The color, shape, texture, frequency and consistency of your poop can tell you whether your diet needs adjusting. Just take a glance in the toilet,  this is not a hands-on exercise!

Poop is one of the easiest feedback systems we have.  You cannot move into the ideal health status if you are having elimination issues.  We call the reference for getting a good handle on what our poop is telling us the Bristol Poop Chart.

SIZE, SHAPE, CONSISTENCY
Once your body is in its ideal health state your eliminations should be brown, smooth like a sausage or a snake, or solid sausage shaped with some cracks on the surface.  This is the ideal elimination zone.  If your poops are hard, small, broken up, or difficult to eliminate - you may be dehydrated and lacking fiber and minerals.  If they tend to be on the other end of the spectrum, such as liquid, mushy and ragged, or soft blobs with defined edges - you may be low in fiber and have a weakened biome.  If you find yourself with liquid/diarrhea often you need to seek medical attention.  

FLOAT OR SINK
In general, poops should sink.  If they are floating regularly or have an oil slick you may have a fat digestion issue.  Also, if you see parts of undigested food in your poop, especially vegetables, do not be alarmed - vegetables contain cellulose which our bodies cannot break down, so they pass right through you.  However if you see a fair amount of undigested foods in your poops regularly - please seek medical attention as this indicates a concern with your body's ability to break down food into usable nutrients.   

COLOR
Another important indicator of our poop health is its color.  It tells you how well your body is processing the food you eat. 

• Brown, yellow, or green poop: This is the norm - what we aim for. The difference in colors depends on what you eat and how much bile you’re producing. Generally, poop ranging in shades of brown to green is a good sign. If you recently have increased your vegetable intake, you may notice a sudden change to green that will be temporary as your digestive tract adjusts to the change in your dietary makeup. 
• Pale, clay-colored poop: Light gray, clay-like poop can suggest a problem with your digestion. If your poop is regularly pale and gray, seek medical attention. 
• Red or black poop: Did you eat beets recently? If so, don’t worry about red poop. But if you haven’t eaten beets and your poop is red or black, see a doctor ASAP.

FREQUENCY
If you’re on a fairly regular schedule, that’s a sign that your digestion is strong. Congratulations!  Your poops should also generally feel “complete” — that is, like you’ve evacuated everything, and there isn’t more to come out.

If you poop

• Less than three times a week: Take a chelated magnesium glycinate to help your body send more water to your bowels. Drink lots of water and get your thyroid checked if things don’t become more regular.
• Three or more times a day: You should probably eat more fiber from vegetables. Fiber slows down food passage through your intestines, which gives you more time to absorb precious nutrients. If you’re getting lots of veggies and still pooping three or more times a day, see a doctor.

Navigating the Non-Negotiables

A certified health or nutrition coach or a licensed Nutritionist/RD/RDN can help you assess each of these areas of health and help you to create a personalized wellness plan supporting optimal functioning through sleep, blood sugar control and proper elimination. 

If you are embarking on a transformation of weight loss, weight gain, increased performance, or just increasing your health status for longevity and a fulfilling active life - working with a professional to help you dig deep will help your success long term!  

For more information and to join the Mind Body Shine Program - please visit here. 


Shine on!

Coach Jenniferlyn, Functional Nutritionist and Lifestyle Practitioner