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Olia Borisova

@olgi__nutrition

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Nutritional Therapy Practitioner, RN HTMA & Mineral Balancing 3x4 Genetic Testing Pro-Metabolic Approach

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The thyroid gland regulates the metabolic rate of virtually every cell in the body. It releases thyroid hormones that govern the speed at which cells operate, influencing energy utilization, the conversion of food into energy, tissue repair, waste elimination etc.

This gland is highly adaptable, continuously monitoring the body's energy demands and adjusting its output accordingly. For instance, in the morning, it increases metabolism to provide the energy needed to start the day. Conversely, at night, metabolism slows down. When your body senses cold, it responds by increasing temperature through energy consumption, further boosting metabolism to keep you warm.

However, when the body lacks readily available energy, stored in the liver from recent food consumption, the thyroid responds by slowing metabolism. This redirection of energy ensures it's accessible for vital functions like maintaining heart rate, respiration, and converting stored energy without harm. In these situations, stress hormones kick in to generate additional energy.

Several factors can influence thyroid function, with one being recently common a low-carb diet. Whole-food carbohydrates are vital for cellular energy. When carb intake is insufficient, the body must work harder, breaking down its own tissues to internally produce glucose. This slows metabolism and impacts other body systems.

Low-carb diets, fasting, blood sugar imbalances, and the factors mentioned can overstrain the body, leading to reduced metabolism. This can result in challenges like weight loss difficulties in your 40s, despite diet and exercise. It may also affect steroid and sex hormone production, cholesterol levels, gallbladder function, bacterial overgrowth, estrogen balance, hair loss, and other effects associated with a sluggish metabolism.

So, we discussed factors that negatively affect thyroid function. In the next post, we will look into what supports thyroid health.

As always, information is educational and not a substitute for medical advice.

#thyroid #whataffectthyroid #lowcarbdiet #metabolism #whataffectmetabolism #holisticnutrition #fasting #stressandthyroid #alcoholandthyroid #gutthyroid #constipation by @olgi__nutrition

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4

3 years ago

T3 is the active hormone that plays a vital role in:

✅Regulating metabolic functions, including body temperature, heart rate, metabolism (rate of conversion of food into energy as well as how much and how fast fat we burn) and other important functions.
✅Regulating gut function, including the production of digestive juices, nutrient absorption, motility, and gallbladder contractility.
✅Converting cholesterol into steroid hormones, including sex hormones.
✅Supporting neuronal development, myelination, cognitive functions (memory, learning, attention), mood regulation, and protecting the brain (from stroke, Alzheimer’s).
✅Promoting the metabolism, growth, and repair of skeletal muscles.
✅Influencing the production of collagen, hyaluronic acid, keratinocytes, sebum, and cell turnover.

After the thyroid gland produces thyroid hormoens, they bind to specific proteins and travel via the bloodstream to various tissues, including the liver (the primary conversion site), kidneys, gut, muscles, brain, heart, and skin. In these tissues, deiodinase enzymes convert T4 either into T3 (active form) or reverse T3 (rT3, inactive form that competes with T3 for the binding sites).

Certain nutrients and conditions must be met, and it’s important that the liver and other conversion sites are not over-stressed, for thyroid hormone production and deiodinase enzyme activity, as well as T4 to T3 conversion. Failure to meet these requirements can impact the vital functions of T3 mentioned earlier. In the next post I will discuss the things that affect thyroid work.

Now, a question for you: when your blood work looks only at TSH and T4, what information do you get and not get about your thyroid function? What if your liver is burdened and you have digestive issues? Does it affect your thyroid function and metabolism?

#ntp #thyroid #thyroidgland #howthyroidwork #activethyrodhormone #liverhealth #healthyweight #metabolism #whataffectmetabolism #holisticnutrition #qualityoflife #nourisingbody #stressandthyroid by @olgi__nutrition

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3 years ago

There is nothing wrong with craving something sweet, salty, or fatty. Cravings are the body’s way of communicating its needs. Let’s look at a hangover as an example. 🥂Alcohol is a diuretic, which causes the body to lose fluids and minerals. Consequently, the body craves salty and sweet drinks to replenish itself. Often, alcohol can lead to a drop in blood sugar, followed by food cravings to raise it. When we drink alcohol, we absorb fewer nutrients and affect brain chemistry, all of which lead to increased energy needs — food is necessary to restore the balance.

While a hangover might be an extreme example, other food cravings also deserve attention. For instance, a craving for salt is often an indicator of stress. Your body is using a lot of salt and needs to replenish it. Just make sure to balance the meal with potassium-rich food since those two minerals work closely together, so you don’t get fluid retention.

To summarize, it makes sense to listen to your body’s language of cravings and respond in the most optimal way you can. Otherwise, the body is forced to compensate by slowing down metabolism, affecting all other vital body systems. 💚

#nutritionaltherapy #nutrientdensity #nutrientdensefood #healthyweight #reducestress #holisticnutrition #qualityoflife #nourisingbody #stresssupport #nutrientdensesnack #supportthebody #hormonesupport #nutritiousfood by @olgi__nutrition

13

0

3 years ago

When you start a new lifestyle or a diet, and find yourself pushing through without understanding, love and compassion for yourself, you are probably driven by external motivation. That person looks so great doing that, the article promises this if I do that, I will lose 10 pounds if I do that, and so on.

Take time to look at yourself with compassion and love, and ask, what do I need, what do I truly want, what does my body need, what does my body truly crave?

If your mind takes you again to external and material things like buying something, having something, or looking like someone else, ask yourself, what will this thing give me, what feeling am I after? What does that person manifest by possessing that feature? Look deeper, look with compassion and love to truly understand what it is that you need to give yourself, instead of continuously applying bandages over an old blister that you keep getting from wrong shoes.❤️

#nutritionaltherapy #nutrientdensity #proteinbreakfast #healthyweight #chronicstress #compassion #holisticnutrition #qualityoflife #motivation #nourisingbody #stresssupport #love #supportthebody #nutritiousfood by @olgi__nutrition

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3 years ago

When the body does not receive sufficient energy from food, it begins to utilize its glycogen stores, followed by fatty acids, and ultimately resorts to breaking down proteins and muscle tissues to meet the energy demands.

If these scenarios are combined with a day perceived as stressful, the sympathetic nervous system, known as the fight or flight response, is activated along with the release of cortisol by the adrenal glands. This leads to increased heart rate, dilation of pupils and bronchial tubes, elevated blood pressure, heightened blood glucose and lipid levels (resulting in increased insulin), and suppression of hunger.

While this adaptation mechanism is fascinating, it also places a significant demand on the body’s resources, requiring an ample supply of macro and micronutrients. If these nutrients are not obtained from food and the body’s energy stores are depleted, the body resorts to self-consumption, gradually depriving itself of vital nutrients necessaryfor proper functioning.

The detrimental effects of chronically elevated cortisol are compounded when combined with insufficient nutrient sources. Over time, it gradually depletes your mineral reserves, which are the foundation of good health. Minerals serve as crucial catalysts for nearly every process in the body, including digestion, hormonal balance, muscle function, and the proper functioning of the nervous system and other bodily systems. Additionally, high chronic cortisol levels disrupt blood sugar balance by elevating insulin levels and can damage the lining of the gut, which houses a significant portion (around 70-80%) of our immune system.

Regular nutritious food intake throughout stressful days supports both you and your body, helping you to be more productive in the short and long run while feeling well.

#ntp #nutritionaltherapy #moderlifestress #highcortisol #nutrientdensity #proteinbreakfast #healthy weight #chronicstress #effectofchronicstress #holisticnutrition #qualityoflife #nourisingbody #stresssupport #highinsulin #supportthebody ##nutritiousfood by @olgi__nutrition

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1

3 years ago

Although protein needs may vary based on factors such as age, activity level, BMI, health, and goals, S. Phillips, PhD, a Canada Research Chair in skeletal muscle health in aging, recommends the following guidelines:

A minimum of 1.2 grams of protein per kilogram of body weight per day.
1.6 grams per kilogram of body weight per day (spread across a minimum of four meals) if the goa is to build muscle.
2.2 grams per kilogram of body weight per day (spread across multiple meals) for those aiming to optimize immediate and long-term muscle-building effects in response to resistance training.

People who may benefit from ensuring they consume enough protein include:

Individuals wanting to maintain or gain muscle mass.

Peri- and menopausal women, as sufficient protein intake supports natural declines in muscle mass, strength, and bone density.

Individuals experiencing stressful periods, as the body requires more nutrients during times of stress. Insufficient amino acids can lead to the breakdown of tissues to meet energy demands.

Individuals aiming to lose weight, as protein takes energy to digest and increases feelings of satiety and fullness.

Those seeking to support blood sugar balance, as consuming adequate protein per meal promotes satiety and helps regulate blood glucose levels.

Aging individuals, as protein needs increase with age but consumption often declines. Sufficient protein intake is important for maintaining muscle strength and function.

Individuals trying to conceive, pregnant, or breastfeeding, as these periods require additional energy and nutrient-dense calories.

Children, as ensuring adequate protein consumption supports proper growth and development, particularly in an environment with processed foods, GMOs, and high-sugar products that can interfere with proper nutrition.

As always, it’s not a medical advice, and it’s not meant to diagnose or treat any conditions. It’s for educational purposes only.

#ntp #nutritionaltherapy #protein #aminoacids #howmuchproteintoeat #nutrientdensity #proteinbreakfast #healthy weight #agingandprotein #menopauseandprotein #holisticnutrition #qualityoflife #nourisingbody #stresssupport by @olgi__nutrition

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3 years ago

Beverages like this provide essential minerals and electrolytes needed by the body daily, especially during times of stress or hot weather.

Minerals are vital nutrients that support various bodily functions, including bone health, energy production, enzyme activity, and immune support. Electrolytes, a specific type of minerals that carry an electric charge when dissolved in liquids that help maintain fluid balance, nerve function, and muscle contractions.

This drink is particularly beneficial as it replenishes mineral reserves and specifically supports the adrenal glands, which often become overworked and undernourished. The combination of whole food vitamin C, sodium, and potassium in this drink aids in adrenal support, benefiting the overall well-being.

Unlike many commercial drinks that are imbalanced and high in liquid sugar, this homemade beverage offers a more well-rounded approach. By incorporating sources of fat and protein, it not only provides essential nutrients but also promotes stable blood sugar levels.

Coconut milk or cream contributes beneficial medium-chain triglycerides, fatty acids, and minerals that support heart and brain health and has antimicrobial properties.

Collagen peptides offer a source of 18 amino acids that support connective tissues (joint,skin, hair, nails).

Orange juice provides whole food vitamin C, potassium, copper, along with a readily accessible source of energy.

Sea salt adds sodium and trace minerals, supporting proper hydration of the cells.

Optionally:
For a refreshing twist, add ice to turn the drink into a slushy consistency 🧊🍹
Replace collagen with gelatin, both provide similar benefits
Replace the orange juice with pineapple juice 🍍

#ntp #nutritionaltherapy #mineraldrink #mineralbeverage #adrenalcocktail #electrolytedrink #electolytebeverage #nutrientdense #holisticnutrition #adrenalsupport #bloodsugarsupport #feelinggood #energy #nourish #proteinintake #nourisingbody by @olgi__nutrition

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1

3 years ago

Proteins are nutrients obtained from animal and some plant products. When consumed, proteins are converted into amino acids, which serve as the building blocks that our bodies are made of & rely on for maintenance.

While there are many amino acids, the body uses only 22 of them, which are obtained from food or created within the body. Nine of these amino acids are considered essential amino acids (EAA), meaning they cannot be produced by the body & must be obtained from food. Animal sources are the only ones that contain all 9 EAA required for human health. Plant sources, on the other hand, may lack certain essential amino acids, so combining different plant sources is necessary to obtain all nine EAAs.

High-quality animal protein sources such as meat, seafood, whey protein, dairy, & eggs are particularly nutrient-dense and bioavailable. Meaning they provide a higher amount of protein & the body can efficiently utilize the nutrients they offer.
Roles of proteins in the body:

Maintaining and building muscles to support a high quality of life

Supporting the growth & maintenance of tissues such as organs, nerves, skin, hair, & nails

Serving as the basis for enzymes, which are molecules responsible for facilitating various processes in the body

Contributing to the production of antibodies that help fight infections & pathogens

Assisting in the formation of hemoglobin, the molecule responsible for transporting oxygen throughout the body

Playing a role in the production of hormones such as adrenocorticotropin, oxytocin, insulin, & glucagon

Supporting liver detoxification processes, as protein enzymes & pathways depend on dietary proteins

Contributing to the production of certain neurotransmitters, which are chemical messengers responsible for functions such as memory, cognitive clarity, & mood regulation

Playing a role in DNA regulation and genetic expression

Supporting conception and pregnancy by providing the necessary materials for maternal & fetal development

#nutritionaltherapy #protein #aminoacids #nutrientdensity #nutrientdensity #roleofproteins #whatisprotein #sarcopenia #holisticnutrition #qualityoflife #nourisingbody by @olgi__nutrition

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3 years ago

The origin of recipe came from #hormonehealingrd It has evolved to become number one muffin option for my family. These muffins provide a good balance of macro and micronutrients that your body needs and can effectively utilize.

The key ingredients:

Oats: I use sprouted oats, such as #onedegreeorganics, as they undergo sprouting which reduces antinutrients like phytic acids. This enhances the bioavailability of minerals, proteins, carbohydrates, and fats in the meal.

Goat Whey Minerals or/and Non-Fortified Brewer's Yeast: Goat Whey provides essential and trace minerals such as calcium, potassium, magnesium, sulfur, silicon, strontium, phosphorus, sodium, chloride, zinc, silver, and iron. Brewer's Yeast is rich in minerals and B vitamins. Nowadays, it can be challenging to obtain sufficient minerals from a regular diet due to depleted soil and various diets that restrict carb intake from fruits and vegetables, leading to long-term deficiencies.

Bone broth protein powder offers additional minerals and protein, including essential amino acids like glycine, which provide numerous health benefits.

Eggs are a great source of essential amino acids, as well as vitamins A (retinol), B2, B5, B6, folate, B12, choline, E, D, calcium, potassium, magnesium, phosphorus, iron, selenium, iodine, and zinc. All the nutrients present in eggs are highly bioavailable, meaning the body can easily break them down and absorb them.

Yogurt is a complete food that contains protein, fat, and carbohydrates. Opting for full-fat products provides the benefits of fat-soluble vitamins A, D, K, and it serves as an excellent source of calcium, along with vitamin B2 and other nutrients.

Bananas are easily utilized by the body, converting into energy while also providing potassium, B3, and fiber.

The key to these muffins is their well-balanced combination of fats, carbs, proteins, vitamins, and minerals, which support blood sugar regulation, cravings, and promote energy production.

#ntp #nutritionaltherapy #nutritiousmuffins #proteinmuffins #mineralmuffins #vitaminmuffins #holisticnutrition #muffins #nourisingbody #bonebrothmuffins #brewersyeast #wheyminerals by @olgi__nutrition

13

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3 years ago

𝗥𝘂𝗻𝗻𝗶𝗻𝗴 𝗼𝗻 𝘀𝘁𝗿𝗲𝘀𝘀 𝗵𝗼𝗿𝗺𝗼𝗻𝗲𝘀 𝗮𝗻𝗱 𝗰𝗼𝗻𝘀𝘂𝗺𝗶𝗻𝗴 𝗰𝗮𝗳𝗳𝗲𝗶𝗻𝗮𝘁𝗲𝗱 𝗱𝗿𝗶𝗻𝗸𝘀 can also contribute to a lack of morning hunger. Cortisol, the stress hormone, is naturally highest in the morning, helping us wake up after a night of sleep. If you find yourself rushing in the morning and reaching for a caffeinated drink (without breakfast), you are further stimulating your sympathetic nervous system, keeping yourself in a stressed state and suppressing digestion (a diminished feeling of hunger).

𝗨𝗻𝗱𝗲𝗿𝗲𝗮𝘁𝗶𝗻𝗴 𝗳𝗼𝗿 𝗮𝗻 𝗲𝘅𝘁𝗲𝗻𝗱𝗲𝗱 𝗽𝗲𝗿𝗶𝗼𝗱 𝗮𝗻𝗱 𝗳𝗿𝗲𝗾𝘂𝗲𝗻𝘁𝗹𝘆 𝘀𝗸𝗶𝗽𝗽𝗶𝗻𝗴 𝗯𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 can cause the body to adapt by slowing down metabolism and other bodily functions. As a result, the brain and hormones that communicate with the rest of the body may not send hunger signals until later in the day.

𝗣𝗼𝗼𝗿 𝘀𝗹𝗲𝗲𝗽 𝗾𝘂𝗮𝗹𝗶𝘁𝘆 𝗼𝗿 𝗶𝗻𝘀𝘂𝗳𝗳𝗶𝗰𝗶𝗲𝗻𝘁 𝘀𝗹𝗲𝗲𝗽 can impact appetite regulation. Lack of proper sleep can disrupt hormones involved in hunger and satiety, such as ghrelin and leptin, leading to decreased appetite in the morning.

𝗘𝗮𝘁𝗶𝗻𝗴 𝗹𝗮𝗿𝗴𝗲 𝗺𝗲𝗮𝗹𝘀 𝗹𝗮𝘁𝗲 𝗮𝘁 𝗻𝗶𝗴𝗵𝘁 creates a vicious cycle. The body doesn't have enough time to fully digest the food, and this interferes with the production of melatonin, which is essential for a proper night's rest. In the morning, your body may still be digesting the food from the previous night, leading to a decreased appetite

Another factor that can affect morning hunger is 𝗶𝗿𝗿𝗲𝗴𝘂𝗹𝗮𝗿 𝘀𝗹𝗲𝗲𝗽 𝗽𝗮𝘁𝘁𝗲𝗿𝗻𝘀. The body and hormones function cyclically, and inconsistent waking and sleeping times can confuse the body, leading to inconsistent hunger signals.

As always, it’s not a medical advice, and it’s not meant to diagnose or treat any conditions. It’s for educational purposes only.

#ntp #nutritionaltherapy #metabolism #breakfast #whynothungry #overeatingatnight #stress #stresshormone #cortisol #coffeeinsteadoffood #ghrelin #leptin #sleepwell #eatconsistently #womenhealth #feelinggood #wellbeing #nourisingbody by @olgi__nutrition

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3 years ago

Boron, a trace mineral primarily found in bones, nails, and hair, plays a vital role in maintaining our overall health. Monitoring its levels along with other minerals through Hair Tissue Mineral Analysis (HTMA) can offer valuable insights.

Numerous studies have highlighted the various benefits of boron, including:

Supporting blood vitamin D levels by enhancing its half-life and bioavailability.

Playing a crucial role in the function of sex steroid hormones, such as testosterone and estradiol, which can enhance libido, muscle growth, and bone strength (particularly beneficial for menopausal women).

Promoting calcium metabolism and maintaining bone health by aiding in the mineralization of osteoblasts and supporting vitamin D function.

Facilitating the absorption of magnesium (which is crucial for regulating calcium metabolism and bone health).

Exhibiting anti-inflammatory properties that can help alleviate arthritis symptoms and improve brain function.

Supporting male reproductive health.

Enhancing wound healing and exhibiting anti-fungal activity (boric acid against Candida species).

Boosting levels of essential antioxidants like superoxide dismutase (SOD), catalase, and glutathione peroxidase.

Serving as an effective prebiotic, promoting the growth of beneficial bacteria in the gut, mouth, vagina, skin, and scalp.

𝐅𝐨𝐨𝐝 𝐡𝐢𝐠𝐡 𝐢𝐧 𝐛𝐨𝐫𝐨𝐧: 🥑avocado, prune juice, peanut butter, pecans, cocoa powde, raisins, 🍑peaches, grape juice, apples🍎, pearspear🍐, beans🫘, and oranges🍊. Keep in mind that the amount of boron in these foods may vary depending on the environment in which they are produced.

Research suggests that beneficial effects of boron are observed with daily intakes above 3 mg. However, it’s important to remember that individual needs may vary, and consulting with a healthcare professional is always recommended for personalized advice.

#ntp #nutritionaltherapy #boron #boricacid #arthritis #prebiotic #antifungal #peaches #avocado #leafygreens #womenhealth #feelinggood #wellbeing #prunejuice #driedfruit #vitamind #nourisingbody #bonehealth #supportsexhormones #magnesium #calcium by @olgi__nutrition

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5

3 years ago

If you are exploring a gluten-free lifestyle, try to avoid solely relying on gluten-free flour alternatives to replace bread and other flour products. Instead, prioritize whole foods as they offer more bioavailable nutrients that the body can effectively utilize.

While occasional indulgences like pancakes or dining out may call for gluten-free flour options, it's best to focus on incorporating whole food alternatives into your daily routine.

For instance, you can use leftover rice, quinoa, potatoes, buckwheat, beans, pumpkins, squashes, plantains or rice cauliflower as substitutes for bread.

Rice pasta can be tried as an bioavailable nutrients that the body can effectively utilize (it tends to be more expensive than wheat pasta, buy it on sale in a store or online first to see if you like it).

If life calls for crackers, check the slides for a few options.
Feel free to experiment and prioritize your well-being!

#nutritionaltherapy #glutenfree #wholefood #glutenalternatives #holisticnutrition #womenhealth #glutenfreebreakfast #wellbeing #nourisingbody #glutenfreepasta #glutenfreecrackers by @olgi__nutrition

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3 years ago