The Pattern Library

Intermittent fasting has becoming increasingly popular as a dietary pattern than focuses not on what to eat but when to eat. This way of eating has become popular as practice to improve your health. Intermittent Fasting (IF) is the idea of restricting your feeding window and increasing your fasting window. For example, if you eat breakfast at 9am and finish dinner at 7pm, that's a 10-hour feeding window and a 14-hour fasting window. Feeding windows can be as small as you'd l

"You're the only person I know that has poop on their desk." - one of my patients 🤣 View your stool type here: I learn a lot about my patient's health by asking about stool. For example: If you regularly have Type 1 stool, that might mean there's not enough fiber in the diet. Type 2 may mean not enough hydration. Type 3 and 4 are considered healthy and normal. Strive for 2-3 of these per day! Type 5 and 6 may be an absorption issue, such as low enzyme function or Cel

⁠Mood and stress are not mutually exclusive. Symptoms can overlap and can look different from person-to-person. ⁠ If a stress in your life dissolves but you still feel stressed/exhausted/fried, that's a signal it could be something deeper. Think adrenal health! Our adrenals are small little glands that sit on top of our kidneys. They are responsible for how we respond to stress. I almost always enjoy finding ways to cure health ailments with diet, and there are a few foods

I don't drink. I never have. But I still like to feel fancy at parties, and this is my favorite alcohol alternative:⁠ . ⁠Soda water with...

Many people in gray, rainy Portland know that Vitamin D is important for mood support during the gray season. But vitamin D is essential for people all over the United States, and for So.Many.Reasons! Take a look at the map below. If you live in any of the gray areas, that means that you live at a latitude that does not get enough sun exposure to make sufficient vitamin D. Image from: https://www.health.harvard.edu/staying-healthy/time-for-more-vitamin-d Even if you were n

The gut-brain connection has been present since the beginning of humankind, but the research on this connection has expanded significantly in the past decade. Though the research is showing us more and more ways the gut and the brain communicate with each other, we still have unanswered questions: how does the microbiome affect a person’s mood? Can we modify the microbiome to support mental health? Where do probiotics come into play? This is what we’ll focus on today: probi

Glutamine is one of the most popular supplements for gut healing, and for good reason! Glutamine is an amino acid, and it is extremely versatile for supporting digestive and whole body health. Here are 4 ways that glutamine can support a healthy gut and healthy body. I N T E S T I N A L H E A L T H - within the digestive tract, glutamine is a primary nutrient for the intestinal cells and intestinal mucosa. Intestinal cells have such a high metabolism, so it’s important

"Self-care does not necessarily involve time; it's a way of being" - Christine Hassler Self-care is a daily choice of prioritizing...

We've all been there. Having that headache that wrecks the trajectory of your day, or at the very least irks you to no end. Commiserate...

Ah the microbiome, a hot topic in today's world though something that has been present since the beginning of humankind. Think of the body as a planet, home to trillions of organisms - bacteria in the intestines, on the skin, in the nose, in/on the reproductive organs. This is our microbiome. All of these places on our body create a unique ecosystem with different temperatures, water content, oxygen levels, and nutrient variety. Each ecosystem has a different community of mi

SIBO, small intestinal bacterial overgrowth, is one of my specialties in terms of what I treat. SIBO occurs when there is too much bacteria in the small intestine. Today's post will highligh symptoms of SIBO, Risk Factors for Developing SIBO, and Naturopathic Treatment Options. Bacterial overgrowth can cause symptoms such as: Bloating Gas Abdominal pain Constipation and/or diarrhea Nausea Heartburn SIBO is a common cause of IBS, and they often present with the same sym

With so many products and prices out there, purchasing supplements can be tricky. You want good quality without throwing your money down...