Healing your Gut


Last week I went into detail regarding ‘Leaky Gut’, how it originates and how it affects autoimmunity. I also mention that this week I would go into detail about what to do when you have leaky gut and how to go about “Gut Healing”. Let’s first look at if you need some Gut Healing in the first place!
Who needs Gut Healing Anyway?
I believe that if you have been eating a “Standard American Diet” (processed foods, small amount of veggies, increased amount of sugars, etc) for any period of time, you could use some healing. Eating in this “SAD” way inhibits growth of beneficial bacteria in our guts and promotes growth of harmful bacteria, which can lead to imbalances and overgrowths like Candida or SIBO (Small Intestinal Bacterial Overgrowth).
Also, if you have any abnormal symptoms including: GI symptoms (gas, bloating, constipation, diarrhea), cognitive symptoms (brain fog, memory issues, headaches), skin symptoms (rashes, acne, eczema), fatigue, joint pain, mood issues or an autoimmune disease, you need some gut healing.
Fixing leaky gut usually involves a long process that unfortunately can take its sweet time. So what does that process look like?
 There are many different plans and ‘diets’ you can look up to heal leaky gut or that promote got healing, AIP being one of them. But if you just break down gut healing into its essential steps you will find these at the root of every protocol:
(1) Removal of toxic and damaging foods.
(2) Replacement of these foods with healing, helpful foods.
(3) Re-balancing of the flora with fermented foods and probiotics.
(4) Repairing of the gut with supplements if needed.
Remove
First before doing anything else, we need to remove all of the food or substances that damaged the gut in the first place (aka the ‘elimination phase’ of any protocol). No use in starting a healing protocol if you are still consuming all of the same harmful things, right? This can be really hard for some, I know it was for me. This is also where the specific diets come into play, like AIP, Wahls Protocol, GAPS diet, etc. Each of these were created for a specific population in mind, and help with specific autoimmune issue, and some are more general than others. Following one of the specific diets makes this elimination phase much easier. Overall they eliminate the same groups of foods, gluten, grains, dairy, soy, sugars and processed foods. Again, some diets go into greater detail and eliminate more specific foods as well.
Replace
Usually, eliminating damaging foods and adding in healing foods happens simultaneously, but it doesn’t have to. The process can be slowed down if need be. Eliminating foods sometimes is enough for a few weeks! When you’re ready to start adding in healing foods, some good examples of those are bone broth, pasture raised meats, wild caught seafood, collagen and gelatin and TONS of veggies. Obviously this is not a complete list, but a good list to get you started and to give you an idea of what are considered healing foods. These are considered healing foods because of the vitamins, minerals and amino acids that are found in them. For example, bone broth contains collagen and 2 specific amino acids (proline and glycine) that help to heal your gut. Adding foods like these on a daily basis will help heal your leaky gut and improve the overall health of your body immensely.
Re-balance
When leaky gut is present, the beneficial and harmful bacteria that is found in your system is out of balance. Often, the bad bacteria out numbers the good bacteria and has created an environment of dysbiosis, which can lead to a number of G.I. symptoms. In order to balance the good and bad bacteria in your system, you will need to eat foods that contain the good bacteria or take probiotics, or sometimes do both. Foods that contain good bacteria are fermented foods like sauerkraut and kimchi. Taking a probiotic can be beneficial as well. This is always something to talk to your doctor about before starting but this is the one that I use, Prescript-Assist, it is a soil based probiotic and I think it is very gentle.
**One note about eating fermented foods is that if SIBO is an issue, often times eating ferments will make an individual feel much worse! This is something that can be frustrating (“I’m doing something good, why do I feel crappy?”) and why it’s helpful to work with someone who is trained to recognize these reactions!**
Repair
Sometimes when healing leaky gut, food alone doesn’t seem like it’s going to be enough at first. In these cases supplementation is sometimes necessary. If you feel like this sounds like you, I would recommend working with a medical professional to figure out exactly what’s going on. Some extra supplements that are most often used are digestive enzymes, L glutamine, digestive bitters, ox bile enzymes and licorice root. Again, this is not an exhaustive list, just an idea of things that are out there that help support digestive function.
The whole process of gut healing always seems somewhat vague and like it can take a very long time. Also, how do you know when you’re finished? Will you wake up one day and feel magically cured? Well, I can tell you that through my process of gut healing, I do feel drastically different than when I started. I know that my body is working much better than it was before, but I know that I have a long way to go. I also know that this is the way I choose to eat now. I’m not going to heal my gut, then return to foods that got me in that situation in the first place. That’s not really how this works. I’ve discovered that choosing to eat this way makes me feel physically and mentally much better. So, I’ll keep you posted about the finish line and if and when it shows up. But I have a feeling that even if I cross it, my victory lap is going to look very similar to my first lap.
If you are interested in this process and want more information, contact me here and I’ll be happy to help you!
As always, join the LissMS Community to get my best insights!

I’M ALISSA!

I help women who have also been diagnosed with Multiple Sclerosis make specific and personalized diet, lifestyle & subconscious changes so that they can begin to heal their body, reduce disease symptoms, and return to a life they love.hey there,

follow along on Instagram:

I’ve seen this trend with women under 35 and over 35.. so let’s see if we can adapt this for others living with MS!

Those of you who are living with MS for just a few years ask a question and those of us who have been living with it for many years will answer!

Who knows, this may bomb, but the idea is fun!!

Ask away!

I’ve seen this trend with women under 35 and over 35.. so let’s see if we can adapt this for others living with MS!

Those of you who are living with MS for just a few years ask a question and those of us who have been living with it for many years will answer!

Who knows, this may bomb, but the idea is fun!!

Ask away!
...

39 41
Last week I wanted 0 to do with working out. 

I love working out,
I love being able to lift heavy things and feel strong.
But last week?
Nah, I was all set. 

However.. I have some goals and abilities I want to maintain.

Strength training is one way of the consistent ways I help myself to feel good despite living with MS. 

So I made sure that there wasn’t a reason I didn’t want to workout besides my inner toddler, and lo and behold- there wasn’t.
So off I went. 

I gave myself permission to go lighter and slower, which helped me be successful in doing it at all. 

I often find that when I stop strength training for a while, everything starts to hurt, so that’s obviously not what I’m going for. 

I also have a goal of gaining muscle. Muscle decline happens anyway with age, I don’t need to help it along with not moving. 

✨Following through with my daily habits is a form of self care.✨

If you’re done with thinking: 
“I know what to do, I just can’t seem to do it” 
DM me ACTION and we’ll chat

Last week I wanted 0 to do with working out.

I love working out,
I love being able to lift heavy things and feel strong.
But last week?
Nah, I was all set.

However.. I have some goals and abilities I want to maintain.

Strength training is one way of the consistent ways I help myself to feel good despite living with MS.

So I made sure that there wasn’t a reason I didn’t want to workout besides my inner toddler, and lo and behold- there wasn’t.
So off I went.

I gave myself permission to go lighter and slower, which helped me be successful in doing it at all.

I often find that when I stop strength training for a while, everything starts to hurt, so that’s obviously not what I’m going for.

I also have a goal of gaining muscle. Muscle decline happens anyway with age, I don’t need to help it along with not moving.

✨Following through with my daily habits is a form of self care.✨

If you’re done with thinking:
“I know what to do, I just can’t seem to do it”
DM me ACTION and we’ll chat
...

16 4
Instead of being a lump on the couch, now I can go hiking up a mountain with my husband 
Or walk 8 miles around NYC with my sister 
Or do a workout at the gym
Or shower, go shopping and cook dinner all in the same day 

This is possible because: 
✨Yes, the medication I’m on helps for sure 

But truthfully my life has improved so much because of:

✨My daily habits and lifestyle (my morning routine, my diet, my sleep habits, my workouts..)

✨ But what REALLY moved the needle is actively working to have a mindset that allows me to be flexible with myself, to give myself grace when I “mess up” (aka- when I don’t follow through on a habit)

✨This is a mindset that doesn’t require perfection✨

This allows me to be consistent with the habits- like diet changes or movement programs or whatever else I want to do, which then allows me to see progress (aka: my body feeling better)

Which THEN gives me the motivation and desire to keep doing what I’m doing.

✨This is the secret to “success”- right here.✨
Consistent action + giving yourself grace + noticing progress = motivation to keep going. 

It’s not quick or sexy, its actually rather boring.
But boring is actually way better!! 

If you want a life where you:
Feel good in your body, 
Have energy to spend on your friends and family, 
Don’t think about what the MS symptom of the day will be..

I help you create that life for yourself in my signature program, Holistically Healing MS. 

Today is the last day it’s on FLASH SALE… 
Comment MOUNTAIN below and I’ll send you the details!!

Instead of being a lump on the couch, now I can go hiking up a mountain with my husband
Or walk 8 miles around NYC with my sister
Or do a workout at the gym
Or shower, go shopping and cook dinner all in the same day

This is possible because:
✨Yes, the medication I’m on helps for sure

But truthfully my life has improved so much because of:

✨My daily habits and lifestyle (my morning routine, my diet, my sleep habits, my workouts..)

✨ But what REALLY moved the needle is actively working to have a mindset that allows me to be flexible with myself, to give myself grace when I “mess up” (aka- when I don’t follow through on a habit)

✨This is a mindset that doesn’t require perfection✨

This allows me to be consistent with the habits- like diet changes or movement programs or whatever else I want to do, which then allows me to see progress (aka: my body feeling better)

Which THEN gives me the motivation and desire to keep doing what I’m doing.

✨This is the secret to “success”- right here.✨
Consistent action + giving yourself grace + noticing progress = motivation to keep going.

It’s not quick or sexy, its actually rather boring.
But boring is actually way better!!

If you want a life where you:
Feel good in your body,
Have energy to spend on your friends and family,
Don’t think about what the MS symptom of the day will be..

I help you create that life for yourself in my signature program, Holistically Healing MS.

Today is the last day it’s on FLASH SALE…
Comment MOUNTAIN below and I’ll send you the details!!
...

39 2
If you’ve been a client, I’m sure you’ve heard me rant about how society’s expectations for women have set us up for autoimmunity and illness. 

We were praised for being quiet, not rocking the boat, keeping the peace, helping others before ourselves, not talking back, etc etc. 

But where did this get US? The women behind the behaviors? 
Sick, anxious and depressed- that’s where. 

Healing MS or any autoimmune disease can’t happen until you put yourself first. 

That doesn’t mean all of a sudden become a b*tch and ignore the world.

It means considering yourself as much as you consider others. 

One of my clients this week was talking about the boundaries she set in her life and how proud she was of herself. 

She was able to manage the uneasiness (aka: terror) of:
potentially letting others down,
being abandoned and 
discarded for voicing her needs. 

No wonder we’re all sick when even saying our needs outloud is scary!
What allowed her to do that after all these years of staying silent? 

Well many things, but one of them is “nervous system regulation” aka: utilizing small exercises that allow your body to “respond appropriately” aka: not entering an anxiety freak out spiral- to daily stressors. 

This is the “stress management” you’ve been looking for and what will change your life. 

My program Embodied Resilience is your road map to how. 

Drop a 🌀🌀 in the comments and I’ll send you details

If you’ve been a client, I’m sure you’ve heard me rant about how society’s expectations for women have set us up for autoimmunity and illness.

We were praised for being quiet, not rocking the boat, keeping the peace, helping others before ourselves, not talking back, etc etc.

But where did this get US? The women behind the behaviors?
Sick, anxious and depressed- that’s where.

Healing MS or any autoimmune disease can’t happen until you put yourself first.

That doesn’t mean all of a sudden become a b*tch and ignore the world.

It means considering yourself as much as you consider others.

One of my clients this week was talking about the boundaries she set in her life and how proud she was of herself.

She was able to manage the uneasiness (aka: terror) of:
potentially letting others down,
being abandoned and
discarded for voicing her needs.

No wonder we’re all sick when even saying our needs outloud is scary!
What allowed her to do that after all these years of staying silent?

Well many things, but one of them is “nervous system regulation” aka: utilizing small exercises that allow your body to “respond appropriately” aka: not entering an anxiety freak out spiral- to daily stressors.

This is the “stress management” you’ve been looking for and what will change your life.

My program Embodied Resilience is your road map to how.

Drop a 🌀🌀 in the comments and I’ll send you details
...

52 10
It’s ok if it takes time from learning about something to implementing it into your lifestyle.

There is a lot that needs to happen in our mind and body for us to be ready to change something about our day to day life. 

And it’s ok if that process takes longer than you “think it should” or want it too. 

You know what *won’t* help you when this happens? 
Being mean and judgemental to yourself. 

You’re not lazy and nothing is wrong with you, so stop saying that to yourself. 

You know what *will* help you when this happens?
Taking action. 
Action is the antidote to the fear and overwhelm you’re feeling. 

But- in a whole different way than you have been trying.

The key is slow and steady, not sexy or flashy- but this means it’s something better- sustainable. 

Sustainable means “able to be maintained or held”- which is the goal for habits right? 

Being “perfect” for 2 weeks then “messing up” (missing a day) then feeling like a “failure” for that one day, then being “off the wagon” for 3 months isn’t doing you any good (said with muchhhh ♥️♥️♥️)

We want a Supportive Sustainable Lifestyle aka being able to keep up with your habits and progress overtime (ideally for the rest of your life right? It’s about the journey not the destination)

If you want to create a lifestyle that is supportive to reducing your MS symptoms, so you don’t need to be thinking about being on or off “the wagon” again, my signature program Holistically Healing MS is for you.

And good news, it’s on flash sale this week- and the lowest price it will be ever again. 
Comment MSSUCKS below and I’ll send you details
🧡🧡🧡

It’s ok if it takes time from learning about something to implementing it into your lifestyle.

There is a lot that needs to happen in our mind and body for us to be ready to change something about our day to day life.

And it’s ok if that process takes longer than you “think it should” or want it too.

You know what *won’t* help you when this happens?
Being mean and judgemental to yourself.

You’re not lazy and nothing is wrong with you, so stop saying that to yourself.

You know what *will* help you when this happens?
Taking action.
Action is the antidote to the fear and overwhelm you’re feeling.

But- in a whole different way than you have been trying.

The key is slow and steady, not sexy or flashy- but this means it’s something better- sustainable.

Sustainable means “able to be maintained or held”- which is the goal for habits right?

Being “perfect” for 2 weeks then “messing up” (missing a day) then feeling like a “failure” for that one day, then being “off the wagon” for 3 months isn’t doing you any good (said with muchhhh ♥️♥️♥️)

We want a Supportive Sustainable Lifestyle aka being able to keep up with your habits and progress overtime (ideally for the rest of your life right? It’s about the journey not the destination)

If you want to create a lifestyle that is supportive to reducing your MS symptoms, so you don’t need to be thinking about being on or off “the wagon” again, my signature program Holistically Healing MS is for you.

And good news, it’s on flash sale this week- and the lowest price it will be ever again.
Comment MSSUCKS below and I’ll send you details
🧡🧡🧡
...

12 0
One of the criticisms I see about using lifestyle medicine to help improve MS symptoms is that it means “I think my disease is in my control, totally up to me and therefore my fault”.

The things in our control, are only a piece of the puzzle in how we feel, our MS symptoms and disease progression. 

Many more things also go into our health equation:
- Genetics
- Age
- Socioeconomic Status 
- Education 
- Health care access
- Your community 
- Economic stability 

I’m not saying that lifestyle medicine doesn’t matter, it does a lot. I’m just saying it’s not the *only* thing that matters. 

What are your thoughts on this? I know it’s a highly charged topic for some!

One of the criticisms I see about using lifestyle medicine to help improve MS symptoms is that it means “I think my disease is in my control, totally up to me and therefore my fault”.

The things in our control, are only a piece of the puzzle in how we feel, our MS symptoms and disease progression.

Many more things also go into our health equation:
- Genetics
- Age
- Socioeconomic Status
- Education
- Health care access
- Your community
- Economic stability

I’m not saying that lifestyle medicine doesn’t matter, it does a lot. I’m just saying it’s not the *only* thing that matters.

What are your thoughts on this? I know it’s a highly charged topic for some!
...

35 5
Living with MS is hard.
Some days are harder, some easier.

If you’re in a season where it feels hard, I see you.

I believe in you.
🧡🧡🧡

Living with MS is hard.
Some days are harder, some easier.

If you’re in a season where it feels hard, I see you.

I believe in you.
🧡🧡🧡
...

21 2
The food we eat can have a powerful impact on our MS symptoms and how we feel.

It’s not a magic bullet- because nothing is.

But, there is incredible potential for healing and improvement.

If you’re not quite ready to follow a “diet template”, like The Wahls Protocol or Autoimmune Protocol, that’s ok. 

Focus on getting some of these foods on your next trip to the store:

🥗Brightly Colored Fruits & Veggies 
🥬Deep Leafy Greens 
🍤Seafood & Shellfish 
🥜Healthy Fats
🥩Organ Meat

Each of these different types of foods contain antioxidants, vitamins and minerals that help support cellular functions, immune health and even help with myelin formation.

Not eating any of it? That’s ok!
Start with adding a serving or two here and there.
Ideas: 
✨Have a salad with dinner
✨Toss some veggies in your breakfast egg scramble
✨Have some olives or nuts as a snack instead of chips

It doesn’t have to be hard or complicated.

There is SO MUCH we can be doing to help improve our MS symptoms & progression with diet & lifestyle interventions.

Each thing you’re doing matters.

It may seem like it’s not worth it sometimes, but I’m here to tell you it is.

Keep going!
🧡🧡

The food we eat can have a powerful impact on our MS symptoms and how we feel.

It’s not a magic bullet- because nothing is.

But, there is incredible potential for healing and improvement.

If you’re not quite ready to follow a “diet template”, like The Wahls Protocol or Autoimmune Protocol, that’s ok.

Focus on getting some of these foods on your next trip to the store:

🥗Brightly Colored Fruits & Veggies
🥬Deep Leafy Greens
🍤Seafood & Shellfish
🥜Healthy Fats
🥩Organ Meat

Each of these different types of foods contain antioxidants, vitamins and minerals that help support cellular functions, immune health and even help with myelin formation.

Not eating any of it? That’s ok!
Start with adding a serving or two here and there.
Ideas:
✨Have a salad with dinner
✨Toss some veggies in your breakfast egg scramble
✨Have some olives or nuts as a snack instead of chips

It doesn’t have to be hard or complicated.

There is SO MUCH we can be doing to help improve our MS symptoms & progression with diet & lifestyle interventions.

Each thing you’re doing matters.

It may seem like it’s not worth it sometimes, but I’m here to tell you it is.

Keep going!
🧡🧡
...

19 6
In case you needed to hear that today.

You’re not a failure.
You didn’t “fail” at healing.
Having MS is hard- do what’s best for you.

In case you needed to hear that today.

You’re not a failure.
You didn’t “fail” at healing.
Having MS is hard- do what’s best for you.
...

62 9
This is my challenge to you over the next week.

Take some time and think about this past year.

All you’re proud of, all you’ve accomplished. And if you have some things that don’t bring you joy, be proud of yourself for making it through in one piece and still being here.

Reflection is a great way to cultivate motivation to keep going..

You’re doing amazing.
You’ve done amazing.
Let’s keep going.
🧡❤️🧡

This is my challenge to you over the next week.

Take some time and think about this past year.

All you’re proud of, all you’ve accomplished. And if you have some things that don’t bring you joy, be proud of yourself for making it through in one piece and still being here.

Reflection is a great way to cultivate motivation to keep going..

You’re doing amazing.
You’ve done amazing.
Let’s keep going.
🧡❤️🧡
...

22 4
Comparison is the thief of joy.

Regardless of what you see others doing,
you’re right where you should be.

❤️🧡❤️

Comparison is the thief of joy.

Regardless of what you see others doing,
you’re right where you should be.

❤️🧡❤️
...

26 10

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