Debbie Potts Coaching

As the entire world learns how to battle the CV-19, we are given a strong reminder to take ownership of our health and make the best choices we can do to optimize mitochondria function, gut health, and digestion.

The importance of choosing healthy lifestyle and nutrition habits, as with “The WHOLESTIC Method” eight elements, should a priority for the entire world after this pandemic.

Our immune system needs to be stronger and more resilant – which requires proper lifestyle and eating habits to reduce the chronic stress that is contributing to dampening our immune system.

Why? How?

Well you may be aware now that 80% of your immune system resides in our gut biome- our gut wall lining.

Do you know if you gut is healthy with out “holes” (leaky gut) and damaged villi (mucosal barrier)?

Is your microbiome balanced with the “good” guys out numbering the “bad” guys?

You don’t really know unless you run functional lab tests as we do as FDN Practitioners and then clinically correlate your signs and symptoms with your results- then we put the missing pieces of the puzzle together in a 90-day or longer investigation.

Are you fit and healthy on the inside and out? Or are you a disaster on the inside? Do you know if you are healthy “under the hood”?

I know most people are NOT healthy in their gut – due to chronic stressors, poor lifestyle habits, lack of sleep, enviornmental toxins, poor eating habits and the list goes on!

You don’t know if you are health on the inside out unless you run functional lab tests and avoid stressors- including tested sensitive and reactive foods to your body!

Does stress cause illness or does being ill make you more prone to stress?
Also many of the studies do not take into account for the other factors which affect people’s lives. These can be drugs, alcohol, caffeine, nicotine, general health, diet, physical activity, sleep patterns, age and medication. Although many studies try to control these factors it is very unlikely to gain complete control.

  1. Nutrition – eat real food that is ideally organic, local and in-season plus that keeps your blood sugar in balance.
  2. Exercise – exercise not too much and not too little! Less is more!
  3. Sleep – maintain a consistent sleep hygiene routine
  4. Stress – add “better” short bursts of acute stress (hormetic stressors) and avoid chronic stressors.
  5. Movement & Mobility – get outside in the morning and afternoon plus get your 10,000 steps per day outside in fresh, clean air (without being on your cell phone). Add mobility drills into your daily schedule!
  6. Digestion & Gut Health -eat mindfully vs. mindlessly! Focus when eating while being present and chewing your food 20-30 times! Eat foods that are good for your metabolic type and avoid inflammatory foods plus your detected sensitive/reactive foods.
  7. Hydration -start your morning off with a glass of filtered, clean water with sea salt (electrolytes and minerals) plus hydrate throughout the day (not too close to bedtime!)
  8. Happiness – play more, laugh more and smile more each day. Write in your gratitude journal nightly, pray, meditate, breathe and connect with others live or on “face time”!

If your immune system (80% in your gut) is exposed to foods that you are reactive or sensitive to, bad bacteria, pathogens, chemicals and other toxins… the immune system must constantly work overtime to fight off these invaders. The “army” in our body is then working overtime to sending signals throughout the body to “put out the fire”. Remember anything that happens too often, too frequently or too excessive – overloads the body non-stop and behinds chronic then eventually will overwhelm our “army” defense team, “break down” and lead to a domino effect of dysfunctions from the inside out. Too much of anything is typically not a positive result. Excess immune chemicals (read more below) will lead to putting too many fires out and exhausting the innate defense team- leading to uncontrolled “fires” not being put out… resulting into excess inflammation. The immune system is a collection of billions of cells that travel through the bloodstream.  They move in and out of tissues and organs, defending the body against foreign bodies (antigens), such as bacteria, viruses and cancerous cells.

There are two types of lymphocytes:

Learn more at

B cells– produce antibodies which are released into the fluid surrounding the body’s cells to destroy the invading viruses and bacteria.

T cells – if the invader gets inside a cell, these (T cells) lock on to the infected cell, multiply and destroy it.

The main types of immune cells are white blood cells. There are two types of white blood cells – lymphocytes and phagocytes.

When we’re stressed, the immune system’s ability to fight off antigens is reduced. That is why we are more susceptible to infections.

The stress hormone corticosteroid can suppress the effectiveness of the immune system (e.g. lowers the number of lymphocytes).

Stress can also have an indirect effect on the immune system as a person may use unhealthy behavioral coping strategies to reduce their stress, such as drinking and smoking. Stress is linked to headaches; infectious illness (e.g. ‘flu); cardiovascular disease; diabetes, asthma and gastric ulcers.

Do you have a damaged gut?

The immune system includes certain types of white blood cells. It also includes chemicals and proteins in the blood, such as antibodies, complement proteins, and interferon. Some of these directly attack foreign substances in the body, and others work together to help the immune system cells. Feb 27, 2018
Immune response: MedlinePlus Medical Encyclopedia

SIgA antibodies are our first line of defense (army guards) lined up in the mucosal barrier

Inflammation can lead to unexplained symptoms that we correlate in our health detective investigation (FDN Practitioners) to uncover HIDDEN internal stressors contributing or a result of chronic stress overload and imbalances.

A healthy gut vs. a damaged gut

What is a “Leaky Gut”? Intestinal Permeability. We can test using functional lab testing as with Vibrant Wellness Labs Gut Zoomer and Wheat Zoomer test in my FDN Health Detective program. We start by identifying imbalances and “areas of opportunity” then work on creating the protocol for you to repair, rebuild and restore your total health from the inside out. Gut health is not about taking supplements, but it is what we eat, how we eat, when we eat (IF/TRE) and more important “The WHOLESTIC Method” lifestyle habits as SLEEP!

Leaky gut syndrome is a digestive condition that affects the lining of the intestines. In leaky gut syndrome, gaps in the intestinal walls allow bacteria and other toxins to pass into the bloodstream.”

It is still not clear whether LGS is a cause or a symptom of these conditions. However, a 2015 review article suggests that increased IP may contribute to the development of inflammatory bowel disease (IBD). A separate 2019 review shows evidence of IP occurring before the onset of type 1 diabetes. Scientists have also been investigating the gut-brain axis. This is the relationship between the GI tract and the brain. A 2017 review suggests that leaky gut may contribute to mental health conditions, such as anxiety and depression. However, scientists need to carry out further research to support this claim

Leaky gut may contribute to several health conditions as:

What are we to do to check if we are a mess on the inside? 

Test and not guess… ideally with well-chosen functional labs tests the clinically correlate the results to create an individualized protocol using the “D.R.E.S.S. for Health Success” protocol we use as certified FDN Practitioners as well as the other self-care elements in “The WHOLESTIC Method” program.

How do we repair a “leaky” in our gut?

How do we rebuild our damaged gut wall lining if it has been “mowed down” from pathogens, inflammatory foods and other stressors?

I love this quote…just as I preach daily!

Can you treat leaky gut?

You can, but the approach is similar to diagnosing a broken car, says Dr. Fasano. “You don’t know the exact problem until the mechanic lifts the hood, looks around, and tries different things — there is not a simple, direct approach to fixing the problem,” he says. “It’s the same with leaky gut. We have to try different strategies to see what helps.”

Here are a few common tips to help repair leaky gut syndrome… which are all ironically related to the eight elements of “The WHOLESTIC Method” program I created back in 2014!

  1. Nutrition: avoid inflammatory toxic foods from our diet; eat more health fats and clean proteins…REAL FOOD! Avoid sugar, processed foods, vegetable oils, corn, soy, peanuts, commercial cow dairy and gluten/grains for most everyone. Add collagen into your coffee and sip on a cup of bone broth each day.
  2. Exercise not too much but not too little…not too hard and not too easy!
  3. Sleep: make your sleep a priority and don’t let anyone mess with your sleep schedule. Get to bed by 10pm and improve quality restorative deep sleep
  4. Stress reduction- external and hidden internal stressors (gut pathogens)
  5. Movement: get outside in the morning and afternoon plus 10,000 steps per day! Work on breathing exercises on your walk
  6. Digestion: Take digestive enzymes, support bile flow and HCL
  7. Hydration: motility plus hydration of cells. Avoid too much caffeinated beverages that are dehydrated you as well as alcohol!
  8. Happiness: be relaxed and in the “rest and digest” parasympathetic nervous system. Play, laugh and be silly! Stress Reduction Therapy!

Other Resources include:

More to come!

“Self Care with The WHOLESTIC Method” E-Book coming soon!

Debbie Potts

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