Dr Libby – Beauty from the Inside Out

Chapter One: Beautiful Foods:

  • Eat leafy greens
  • Organic is best
  • Reduce liver loaders, refined sugars, trans fats
  • Liver detox requires vit B which you get from whole grains
  • Eat small white fish (less mercury) and the zinc detoxifies
  • Fat is the most concentrated source of energy, eat it at lunch time to reduce afternoon sugar cravings
  • Free radicals released by stress and high intensity exercise – eat antioxidants which fight free radicals

Chapter Two: Beautiful Nutrients:

  • Vit A – Often associated with healthy vision, but is also essential for healthy, vibrant, glowing skin. Vit A covers a broad group of related nutrients, reinoids and carotenoids. Retinoid forms are of particular importance for night vision, maintaining normal vision, fighting infections, for red blood cell production and also for pregnancy. During pregnancy they contribute to the baby’s embyonic growth, including the development of the heart, lungs, kidneys, etes and bones, and the ciculatory, respiritory and central nervous ststems. They also help with postpartum tissue repair. Carotenoids function as antioxidants and have anti-inflammatory effects that slow the aging process from the inside out. Lack of Vit A can cause the skin to become scaly, it also stops mucous secretions which can result in dry eyes, and can result in chicken skin on the backs of the arms. Food sources: Cod liver oil, carrots etc and needs fats for optimal absorption. See p.61
  • Vit D – is not one chemical but many which needs the liver and kidneys to transform them into active vitamin D. The active form of D  controls many processes essential to beauty including skin repair and skin-cell production. Vit D is also responsible for the health of the hair follicles and hair loss has been associated with Vit D deficiencies. It is essential to bone health and the prevention of numerous degenerative diseases including cancer!
  • Vit E – is a powerful antioxidant that assists the natural wound-healing process. It helps to renew skin cells, making them stronger by reducing oxidative stress. Deficiency signs include dry skin and poor wound healing. Eat sunflower seeds, almonds and avocados to get enough of this fat-soluable vitamin
  • Vit K – Stops wrinkles, get it from greens but it is not stored in the body. Absorption depends on healthy liver, gallbladder and digestive function. People with IBS or celiac may be more prone to deficiency.
  • Vit B – Only way to get fuel from food. Essential to skin, hair and nail health, liver detoxification processes, and adrenal health. B vitamins are easily destroyed and the body has a limited capacity to store them, so supplementation can be beneficial.
  • Vit C – highly effective at reducing free radical damage, is involved in the production of collagen, hair health. Signs of deficiency include premature aging, dull skin, dilated capillaries, easy bruising and hair that breaks easily.
  • The liver decides where nutrients are needed to maintain critical processes, if they are needed to support the internal organs, they won’t be used for beauty
  • Calcium – maintains blood pH, bone health, skin, hair and nail health.
  • Magnesium – used for over 300 biochemical reactions. Health benefits include reduction in fatigue, balanced electrolytes, boosted muscle and nervous system functioning, good protein synthesis, and maintenance of healthy teeth and bones.
  • Zinc – controls oil production, critical for wound healing, proper immune function, integrity and strength of hair, and balances some hormones. It is best taken before bed.
  • Iron – carries oxygen through the body. It is critical for great energy, sparkling eyes, and a vitality that lasts all day. The main symptoms of deficiency include exhaustion, shortness of breath especially on an incline, muscle aches and cramps, rapid pulse and heart palpitations, increased anxiety, brain fog, poor memory and concentration, headaches, depressed mood, hair loss and increased frequency of infections.
  • Silica – strengthens the body’s connective tissues and is vital for healthy skin. Deficiencies can lead to slackening of skin, impaired wound healing, weak nails and dull, brittle and fine hair.
  • Selenium – Boosts immunological response, antioxidant, assists the healing process. Critical for fertility and optimal thyroid function.
  • Iodine – Critical for the formation of the thyroid hormones, buffers the effects of oestrogen helping hormones communicate more effectively, proper brain development and cognitive ability. Iodine deficiency is the most common cause of preventable mental impairment worldwide. Get from pink himalayan salt
  • Iron – Symptoms of deficiency include exhaustion, short breath on incline, muscle aches/cramps, concentration, depressed mood, increased frequency of infection
  • Omega 3 & 6 – Our body can’t make these fats, they have to be consumed. Get 6 from rosehip and 3 from fish or chia. They are powerful anti-inflammatories making them highly beneficial to the skin. Dry, inflamed skin, or skin that suffers from the frequent appearance of whiteheads or blackheads can benefit from supplementing with EFAs.
  • CoenzymeQ10 is another powerful antioxidant which helps convert food into energy. CoQ10 could help with heart related conditions because it can improve energy production in cells, prevent blood clot formation and act as an antioxidant. It’s anti-aging effects have also been noted on skin.

Chapter Three: Hydration:

  • Our body needs minerals to absorb water
  • Add himalayan salt to food – particularly if you don’t eat processed foods
  • Juice celery, cucumber, mint, and a small amount of pineapple for bloating
  • When H2O content is low it is hard to poo and waste is absorbed into the blood and it shows on the skin
  • The kidneys need 7-9 hrs sleep to cleanse the blood

Chapter Four: Hormones:

  • The nervous system controls homeostasis (balance)
  • Endocrine releases messenger molecules (hormones)
  • The nervous system and endocrine system work together (neuroendocrine)
  • The pituitary gland is the master switch for the endocrine system
  • Hormones talk and send messages to cells, tissues and organs

Part One: Stress Hormones:

  • Impact the balance of sex hormones
  • Survival brain initiates fight or flight
  • Emotional brain controls emotional aspects of survival (memory, pain, behaviour) and maintains fight or flight response
  • The thinking brain is impaired by fight or flight
  • Adrenal glands produce stress hormones:
  • Adrenalin: Short Term (Fright): Gets you out of danger fast. The problem is often a psychological stress and this may never be switched off, so sugar is dumped into the blood to get you out of danger. The body makes insulin to cope which is a primary fat storage hormone, later blood sugar crashes making you fatigued and leaving you thinking that only sugar can fix it
  • Cortisol: Long Term: Cortisol is an anti-inflammatory mediator that stops the body feeling stiff or in pain. It also wakes you in the morning and decreases in the afternoon meaning sleep before 12am is more beneficial. Elevated cortisol leads to metabolic syndrome and decreased metabolism can make you fat by dysregulated blood sugar metabolism and causes cellulite. Cortisol tells your body food is scarce so if it is present and you eat less to control weight you confirm this.
  • Silent stress – you don’t notice until a crisis
  • Adrenal fatigue – you feel worse after exercise
  • Sometimes past trauma takes a toll. You think you have dealt with it but the subconscious is wrestling
  • Diaphragmatic breathing is the only way to control our ANS as it communicates that we are safe – when we are in real danger we can’t breathe deeply

Part Two: Sex Hormones:

  • Ovaries are the main producer, plus the adrenal glands and fat cells
  • Our sense of calm, mental clarity, relaxedness, fat burning, skin and fertility are all affected by our sex hormones
  • Oestrogen promotes fluid retention in excess
  • Fluid retention can be caused by poor lymphatic flow, poor progesterone, congested liver and mineral deficiencies
  • Progesterone is anti-anxiety, anti-depressant, diuretic, and needed to access fat reserves to burn for energy
  • Excess oestrogen can drive migraines, blood clots, decreased libido,  interfere with thyroid hormone production and make us feel like we have to do everything with haste
  • Without the right amount of progesterone you will always burn sugar which may lead to your body breaking down muscles for energy rather than accessing and burning fat stores
  • When cortisol is present and your body thinks there is no food the last thing it wants is you to become pregnant so it shuts down adrenal production of progesterone
  • PMS is caused when progesterone drops away too soon in the second half of your cycle and oestrogen is dominant leading into bleeding
  • The liver decides whether to excrete or recycle oestrogen and because the body prioritizes what to detox and your body makes oestrogen it is not the highest priority, so the body keeps it and progesterone can’t keep up
  • Women aren’t supposed to get PMS
  • Oestrogen is linked to breast cancer
  • Excessive oestrogen is linked to the oral contraceptive pill (OCP)
  • In as little as 10 days broccoli can eliminate carcinogenic substances
  • The OCP shuts down the ovarian production of hormones and the body relies solely on the synthetic version. Substances in medications must be at least 10% different fro the form the body makes naturally
  • The onset of menstruation is the first time a girls pituitary gland communicates with the ovaries. For the first 5 years the chemical messages form a pathway to the ovaries and sometimes they miss the mark. Over the 5 years this pathway should become well established, however if young girls are on the pill to manage periods the pathway is never established
  • The pill depletes many vitamins and nutrients including folic acid, which when lacking in pregnancy increases the risk of congenital defects. Zinc is also depleted and used in pregnancy and is crucial for the development of brain function and competent immune system. Zinc can take a long time to restore (3 years)

Part Three: Thyroid Hormones:

  • Indicators of thyroid problems – skin tends to be very dry, thinning hair, deep fatigue, cold in bones
  • Thyroid is a gland in the throat which makes hormones that influence metabolic rate, temperature regulation and energy
  • History of glandular fever and liver overload can lead to hypothyroidism (underactive)
  • Iodine is essential to the developing IQ of a foetus
  • Oestrogen dominance can lead to the thyroid not working properly
  • Elevated cortisol as a result of stress decreases levels of the active fat burning thyroid hormone, slowing your metabolism, urging your body to break down muscle to provide glucose for your brain and reducing your muscle mass slows metabolism
  • Poor conversion of T3 – T4 also occurs when you restrict food intake
  • Thyroid hormones have a direct effect on most organs, including the heart. All cells in the body will respond to an increase in thyroid hormone levels with an increase in the rate they do their business
  • Your body sends you powerful messages, the way in which you are living is not serving your health, your destiny and what life has in store for you
  • I have great concern when we base the future of someones health on blood tests – some normal blood test ranges are an average based on the first so many clients of the day – BUT we normally get bloods done because we feel lousy – yet our ‘normal’ is based on these figures
  • If we base treatment on blood work alone and leave people to live with their results skewed to one end of ‘normal’ we are risking not optimizing their health

Part Four: Pituitary Hormones:

  • This gland functions as the thermostat that controls all the other glands that are responsible for hormone production.
  • The link between the nervous and endocrine systems: the pituitary gland makes 6 hormones:
  • TSH – thyroid stimulator
  • LH – Luteinizing hormone signals the ovaries
  • FSH – follicle stimulator signals the ovaries
  • Prolactin – stimulates breast development and milk production
  • Growth – growth hormone for the growth of all tissues in the body
  • ACTH – adrenocorticotropic signals adrenals to make cortisol
  • ADH – anti-diuretic controls how much urine is passed
  • Oxytocin – asks the uterus to contract at appropriate times
  • There are endocrine glands that don’t need pituitary gland to give them messages to produce their hormones – pancreas (insulin), parathyroids (calcium regulation)
  • Everyone has a circadian rhythm that determines how much sleep they need, when they are most alert, and when they prefer to eat. Disruption of this rhythm can affect biological functions, mood, and intellectual ability
  • Chronic stress patterns can deplete the adrenals over time, resulting in deep fatigue. The whole endocrine system needs support based on restorative practices, as outlined in beautiful solutions
  • For women who relate to symptoms of dysfunction for each gland they may: feel tired but wired, rarely sleep well, be impatient, mood changes unpredictably – each gland including the pituitary needs support
  • Pause long enough in each moment to feel the magic!
  • Your perception controls your reality, it creates how you view the world. You tell yourself stories constantly about who you are and who and what you have to be in the world and if based on the meanings you have set up, your hypothalamus perceives you are not safe then it sends messages to the pituitary, adrenals make adrenalin and/or cortisol, progesterone production is decreased, oestrogen becomes dominant, the thyroid gets signaled, your blood glucose is dysregulated, making it harder to sleep and it all started with your mind
  • I urge you to get to the heart of the matter, why do you do what you do, when you know what you know?
  • It is very difficult to be kind, compassionate, and patient with others or to even want to interact with others when you are filling yourself with stimulants and food that contains little nutritional value
  • The ability to tolerate the event is a function not of what has occurred, but of our relationship to our own minds and ourselves. That realisation is freedom
  • For people with deep fatigue – panax ginseng, licorice, dandelion leaves, astragalus and liver herb can support

Chapter Five: Detox:

  • Liver – think skin, eyes, hormonal balance, vitality. The liver helps us excrete fatty substances, old hormones, pesticides and stored body fat.
  • Liver is made of many cells driving our liver function. When we treat our liver unkindly we kill these cells and for a while the body can regenerate but eventually a fat globule replaces that fat burning cell (fatty liver)
  • There are numerous organs and body systems involved in detox:
  • Liver: is the first line of defence against toxins. Acts like a filter preventing toxic substances in food and the environment from entering the blood
  • Colon (Digestive System): contains bacteria that produce healthy and unhealthy chemicals to keep your bowel moving to flush out toxic chemicals
  • Kidneys: Filter the blood getting rid of toxins you don’t need in the form of urine
  • Skin: perspiration
  • Respiratory System: Lungs filter fumes and allergens etc, when we breath shortly we reduce the lung’s ability to transport oxygen to all tissues
  • Detoxification is a transform process, harmful substances changes to a less harmful form which can be excreted. Both stages of detox require certain nutrients to function
  • There is one road into the liver and five out (think of your hand)
  • The liver makes enzymes that are responsible for the transformation of each substance. The production rate of the enzyme determines how quickly each substance is processed, the load placed on the liver determines how quickly things move through
  • Skin absorbs things into the bloodstream that are detoxified via the liver
  • Passing clots with periods is a sign of liver congestion
  • Tender point on the torso can indicate gall bladder issues, emotional heartbreak or massive disappointment
  • Cholesterol is the building block of all steroid hormones (progesterone)
  • Diet contributes to 20% of cholesterol, the liver makes up the other 80%
  • One of the best ways to manage cholesterol is to take care of the liver and deal with inflammation with an essential fat supplement
  • Cholesterol is only a problem in the blood if the wall of a blood vessel is damaged by a free radical (need antioxidants) or there is an elevated blood glucose which makes cholesterol sticky and acts like a plaster covering and protecting the site of damage
  • After years of regularly consumed liver loaders and/or hormonal/bowel problems the roads out of the liver become congested. If these pathways are congested cholesterol and oestrogen are released back into the blood and recycled.
  • Another way bodies detoxify is through our antioxidant defence mechanisms, when we breathe O2 splits apart forming two O molecules known as free radicals which can damage your tissues
  • Free radicals zip through the blood, dive bomb and dent the blood vessel walls . Cholesterol creates a sticky plaster and asks all its friends to come. Cholesterol piles up, oxidises and hardens creating plaque and narrowing the arteries. The hardened built up cholesterol is LDL (bad) and good cholesterol (HDL) comes along and unsticks LDL and sends it to the liver to be excreted

Chapter Six: Digestion:

  • When making changes to optimize your health, improving digestion is a good place to start as it is the way we get goodness from food
  • It is intimately connected to how you feel and function – think energy, skin, bloating and mood
  • The small intestine is where nutrients move from the digestive tract to the blood, except alcohol and B12 which are absorbed in the stomach
  • If you inhale your food, drink water with meals or have poor stomach acid, you may absorb very little from your food
  • The role of gut bacteria is to ferment
  • If a previous digestive process is not completed sufficiently, the gut bacteria in the colon may be presented with fragments of food, making us gassy and bloated
  • Constipation or incomplete evacuation can be caused by:
  • Insufficient digestive processes
  • Inadequate production of digestive enzymes due to poor signalling
  • Damaged or inflamed brush borders
  • Food allergy or intolerance
  • Fiber or dehydration
  • Stress hormones cause the muscles surrounding the bowel to contract and hold onto waste
  • Magnesium deficiency not allowing the walls of the bowel to relax
  • Thyroid not working optimally
  • Insufficient spleen or liver energy
  • If the process is insufficient, waste remains in the bowel fermenting. This can give the liver more toxins to process and suffocate the cells that line the colon. The waste can harden and stick to the wall narrowing the tube that waste flows through. Drink chamomile to soften this or try an enema to clear out.
  • Chew your food
  • Watch portion size
  • Wake up stomach acid
  • Stimulate spleen energy with acupuncture and bitter herbs
  • Consider food combing – eat animal proteins separate from starchy carbs, eat starch with vegetarian meals, only consume fruit at first meal, omit all refined sugars and processed foods

Chapter Seven: Sleep:

  • Everything feels harder when you’re exhausted
  • With great sleep we have improved memory, concentration, cognition and better immune function. We have improved mood, enhanced physical and emotional resilience, increased physical endurance and better hormone function
  • Everything works better with sleep: digestion, hormones, thyroid etc
  • Cellular repair happens when we are asleep, this takes 8-8 1/2 hours
  • Omit light 2 hours before bed
  • Wake up at the same time and expose your eyes to light
  • Serotonin is high during the day making you feel good and melatonin helps you sleep
  • The serotonin-melatonin see-saw is why couples tend to have big conversations at night. If serotonin levels plummet you may start to feel like you want something but you don’t know what
  • Humans instinctively know that carb rich foods promote serotonin production so we head to the pantry
  • When you’re in a stress dominated state your body doesn’t want you to sleep because it thinks you’re in danger

Chapter Eight: Posture and Movement:

  • How you feel on the inside is reflected on the outside and your posture is a way this is communicated
  • The position of your spine can influence the emotions you feel
  • The way you hold yourself can influence everything from the way your body digests food and utilizes nutrients, to your skin, mood and physical and emotional resources
  • When exercising, it’s not the training but the body’s response to it that matters
  • The decision on which fuel to use for energy when exercising is based on the information your body it picking up
  • If your life is stressful and you turn to a stressful form of exercise you encourage your body to burn glucose instead of fat stores and crave sugar
  • Breathe, activate your PNS, allow your body to access fat stores and stop craving sugar!

Chapter Nine: Skin, Hair & Nails:

  • The more potentially harmful substances that enter your system the more the immune system responds, the more your tissues inflame, resulting in more rapid aging
  • Lymphatic system is an extra-ordinary network that eliminates toxins. Within the vessels there are lymphocytes from the immune system that protect you from infection. This works best when moving. The better your lymph the better your skin
  • When skin break out, mostly, the origin is not found in the skin but in a waste disposal function of the body
  • Forehead: senses, thinking and nervous system
  • Eyebrows to bottom of the nose: Rhythmic system and related organs. Dark circles under the eyes means liver or digestive health
  • Nose: Heart
  • Nose to chin: reproductive system and digestion
  • Biotin: without adequate amounts of biotin symptoms include itchy scaly skin reactions, and hair loss – eat brown rice and banana
  • If hair dries during times of stress the adrenals or protein digestion needs support

Chapter Ten: Beautiful Insights:

  • Geneen Roth says we create meanings from our experiences, we observe and form beliefs about how the world is but this is OUR version of reality
  • We understand situations by giving them meaning, and from the meanings beliefs are created and once formed become the template for how we see ourselves and how we behave. We are convinced of the rightness of what we see and feel that we don’t realise that we see things as WE are not as THEY are
  • If you don’t enquire within yourself then your perception of who you are, how you appear, your emotional, financial and spiritual life becomes frozen in the past, hijacked by beliefs that are out of alignment with and have no relevance to your current ideals and the adult you have become. When you act your your beliefs you see the results of your actions everywhere
  • If you don’t do the actual work of deconstructing your fundamental beliefs affirmations have no place to stick or land and their impact is unlikely to be lasting.
  • When people say things like your beliefs determine your experiences or if you look through shattered lenses the world will always be shattered, it is true that you act according to your beliefs and since the way you act has consequences your beliefs manifest in the world through a variety of situations. When you act out your beliefs you see the results of your actions everywhere (like when you buy a car and you begin to see it everywhere). You see evidence of what you believe everywhere are you never notice the zillions of examples that make those beliefs null and void.
  • If you don’t realise that the way you are seeing things is not the way they are, if you don’t understand that how you see yourself, how you appear to others, your family, your relationships with food money and the world through a version of reality that you developed before you could talk, you believe that there is no other way to see and consider the world. You only know what you have experienced and therefore those around you must be delusional if they describe it or you any other way. p.427




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