The Autoimmune Protocol goes way beyond just food. In these next few posts we’ll dive into the other aspects of the protocol and discuss how it all comes together to create an entire healing lifestyle. If you’re just addressing the food you’re eating, that’s a great first step, but your healing will eventually stall out. First up? Sleep.
Why is sleep important? There are a myriad of reasons. Sleep is a necessary process for the body to restore itself. During sleep, the body is recharging, restoring and recovering from daily activity. The gut is relaxed, inflammation is calmed and hormones are stabilized.
So what happens when you don’t sleep? Sleep deprivation can cause problems ranging from mild to severe, from yawning to heart issues, and many in between. Recently there have been studies that have shown just how important it is to get enough sleep and what will occur in your body when you don’t get enough, even for one night! These sleep deprivation effects include type 2 diabetes, obesity, cardiovascular disease and autoimmune disease.
Many people squeak by on 6 or less hours of sleep a night and think that is enough. However, 6 seems to be the magic number, when you cross the line from the ‘healthy range’, into the ‘deprivation range’. Sleeping less than 6 hours a night increases your risk of most ailments, including Type 2 Diabetes. This is due to a number of factors. When you sleep less than 6 hours, your level of glucose tolerance decreases, you can become insulin resistant and this can happen within just a few days of sleep deprivation.
Sleep deprivation definitely puts an individual at risk for autoimmune disease. Even just mild insomnia will increase risk of autoimmune disease by around 50%. Specifically, when dealing with sleep deprivation, the risk of rheumatoid arthritis goes up by 45%, Sjogrens syndrome by 51%, ankylosing spondylitis by 53% and systemic lupus erythematosus (SLE) goes up by a whopping 81%. Those are pretty incredible statistics. One study discussed findings that stated when the sleep cycle is disrupted, there is an increase in T cells in the body. T cells are immune cells, and are implicated in many autoimmune disorders. When there are too many T cells, the immune system becomes overactive and starts causing problems, like autoimmune disease.
“Just get more sleep” isn’t as easy as it sounds, however. Various symptoms, stress and depression can all impact quality and quantity of sleep. Finding ways to control the symptoms that disrupt our sleep is key in improving quality of sleep and therefore quality of life. Here are some tips to improve your sleep:
I’ve been having trouble with sleep for years, it seems almost since I’ve been diagnosed I’ve been struggling to regain a sleep routine. However, after some diligent work and patience, I seem to be turning a corner. I consistently use an essential oil blend on my pillow which is quite nice, I take magnesium at night and I’ve been wearing my blue blockers consistently, which I think has made the biggest difference. I’m still waking up a few times, but I’m able to get back to sleep much faster.
What is your sleep experience? Do you do any of these things now? Have you tried any different ones? Let me know!
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I don’t want you to spend the years I did in pain, feeling numb and tingly, being exhausted- and having to do all the research.
Let me make it easier for you.
Comment HHMS below and I’ll send you details.
We start next week!!
I don’t want you to spend the years I did in pain, feeling numb and tingly, being exhausted- and having to do all the research.
Let me make it easier for you.
Comment HHMS below and I’ll send you details.
We start next week!!
I think I’ve said this in every group I’ve run and with every client I meet with.
(A gross oversimplification disclaimer)
But this:
people pleasing, being all or nothing, perfectionist (I could go on)
Is (part of) why we got MS.
These patterns we play out each day are the hardest thing to change- and they also keep us with high stress, high MS symptoms and feeling like crap in our bodies.
Changing these patterns takes awareness, focus and support- all of which you get in Holistically Healing MS.
•If you want the ability to say NO when you’d usually just say yes.. (stop overriding yourself)
•If you want to be ok with putting your needs first (cause I know you’re not lol)
•If you want to finally feel like you’re good enough and doing enough (cause you are)
Join us in HHMS. Along with lifestyle strategies, we go process the emotional burden all those patterns have- which helps to move through them.
Comment HHMS below and I’ll send you the link.
I think I’ve said this in every group I’ve run and with every client I meet with.
(A gross oversimplification disclaimer)
But this:
people pleasing, being all or nothing, perfectionist (I could go on)
Is (part of) why we got MS.
These patterns we play out each day are the hardest thing to change- and they also keep us with high stress, high MS symptoms and feeling like crap in our bodies.
Changing these patterns takes awareness, focus and support- all of which you get in Holistically Healing MS.
•If you want the ability to say NO when you’d usually just say yes.. (stop overriding yourself)
•If you want to be ok with putting your needs first (cause I know you’re not lol)
•If you want to finally feel like you’re good enough and doing enough (cause you are)
Join us in HHMS. Along with lifestyle strategies, we go process the emotional burden all those patterns have- which helps to move through them.
Comment HHMS below and I’ll send you the link.
Everything I say is without judgment, cause I used to do all of this too.
Only sticking with something new for a week, getting so excited for it helping, then changing it up cause “it didn’t work” by the end of the week.
But in reality I never gave it a chance.
This roller coaster has to stop!!
Join me in HHMS to hop off the coaster 🎢
Everything I say is without judgment, cause I used to do all of this too.
Only sticking with something new for a week, getting so excited for it helping, then changing it up cause “it didn’t work” by the end of the week.
But in reality I never gave it a chance.
This roller coaster has to stop!!
Join me in HHMS to hop off the coaster 🎢
At some point you have to start trusting the things you’re doing will help and stop jumping to a new thing each week.
Giving up gluten one week?
Then dairy the next?
Maybe jumping into an exercise class a week later?
At some point you gotta pick 1-3 things and stick with them long enough to give them time to make changes in your body!!
Not just a day or week either.
Yes change can happen fast, but usually not that fast. You need to stick with things for long enough to see if they’ll help.
Often you give up before it has a chance to shift anything.
If you’ve been bouncing from thing to thing, throwing random things at the wall and hoping they stick, hoping something will move the needle an inch so you feel even a little bit better..
My course Holistically Healing MS is for you.
This is the place to find what works for you, to decrease your MS symptoms.
Comment HHMS below and I’ll send you details.
At some point you have to start trusting the things you’re doing will help and stop jumping to a new thing each week.
Giving up gluten one week?
Then dairy the next?
Maybe jumping into an exercise class a week later?
At some point you gotta pick 1-3 things and stick with them long enough to give them time to make changes in your body!!
Not just a day or week either.
Yes change can happen fast, but usually not that fast. You need to stick with things for long enough to see if they’ll help.
Often you give up before it has a chance to shift anything.
If you’ve been bouncing from thing to thing, throwing random things at the wall and hoping they stick, hoping something will move the needle an inch so you feel even a little bit better..
My course Holistically Healing MS is for you.
This is the place to find what works for you, to decrease your MS symptoms.
Comment HHMS below and I’ll send you details.
Don’t get me wrong, there are def days where I feel like a MS trash pile, but those days don’t outnumber my good days anymore.
This is what is possible for you, I know it.
Because I’ve been there too:
- feeling exhausted, in pain, brain foggy and all tingly
- feeling like I was stuck like this forever
- feeling completely out of control and lost
But now:
- my daily symptoms aren’t really daily anymore
- I know that sometimes I won’t feel great or even might have a relapse- but I know I have tools to care for myself so it’s not my forever
- feeling trust in myself and the future
It took me years to get here.
And I’ve put what I learned in those years into Holistically Healing MS.
This is an 8 week course to start your MS healing journey.
Join me and get your life back.
Comment HHMS below and I’ll send you a link to learn more
Don’t get me wrong, there are def days where I feel like a MS trash pile, but those days don’t outnumber my good days anymore.
This is what is possible for you, I know it.
Because I’ve been there too:
- feeling exhausted, in pain, brain foggy and all tingly
- feeling like I was stuck like this forever
- feeling completely out of control and lost
But now:
- my daily symptoms aren’t really daily anymore
- I know that sometimes I won’t feel great or even might have a relapse- but I know I have tools to care for myself so it’s not my forever
- feeling trust in myself and the future
It took me years to get here.
And I’ve put what I learned in those years into Holistically Healing MS.
This is an 8 week course to start your MS healing journey.
Join me and get your life back.
Comment HHMS below and I’ll send you a link to learn more
At one point I wanted:
•To be able to comfortably go on a walk again with my boyfriend (now husband)
•To not feel like an anxious mess every time I thought about the future (and potential disability)
• To not have waves of pain coursing throughout my body
I don’t want those things anymore,
because I have them all.
No, I’m not totally cured of feeling anxious about the future, and I still have days (like today tbh) where I feel like a load of 💩
The difference is:
I can manage all the symptoms
and anxiety
and feeling like 💩
better and differently than I did before, using all the tools I have accumulated over the 15(!!) years I’ve lived with MS as a patient and practitioner.
And these are the tools I share with my clients.
And the tools I share with you inside my Holistically Healing MS course.
This course is an 8 week journey into supporting your MS body so that it can begin to heal.
I know you have the same dreams as I did,
I know because you’ve told me we’ve talked about them 🤩
I want you to have those things too.
Holistically Healing MS waitlist is closing tomorrow, comment HEALING and I’ll add you to the list.
At one point I wanted:
•To be able to comfortably go on a walk again with my boyfriend (now husband)
•To not feel like an anxious mess every time I thought about the future (and potential disability)
• To not have waves of pain coursing throughout my body
I don’t want those things anymore,
because I have them all.
No, I’m not totally cured of feeling anxious about the future, and I still have days (like today tbh) where I feel like a load of 💩
The difference is:
I can manage all the symptoms
and anxiety
and feeling like 💩
better and differently than I did before, using all the tools I have accumulated over the 15(!!) years I’ve lived with MS as a patient and practitioner.
And these are the tools I share with my clients.
And the tools I share with you inside my Holistically Healing MS course.
This course is an 8 week journey into supporting your MS body so that it can begin to heal.
I know you have the same dreams as I did,
I know because you’ve told me we’ve talked about them 🤩
I want you to have those things too.
Holistically Healing MS waitlist is closing tomorrow, comment HEALING and I’ll add you to the list.
I was talking to a client this week and she talked about how mad she was that she has a chronic illness.
How frustrated she was that she has to “manage this dumb disease” and “has to pay attention to everything she does”.
She also went onto say that she really wants to do all the helpful things, but just can’t get out of these stuck and frustrated feelings.
I get it- I definitely remember feeling similar feelings years ago. And I’m sure you’ve been here as well and might still be there at times.
I wanted to share the reframe that really helped her:
I told her, instead of focusing on “managing your disease”,
what if you thought about how you can set your future self up for feeling better/success/health.
Take the disease totally out of it.
What is 1 thing you can do to help your future self today?
She paused for a moment and I could almost see the light bulb go off in real time (one of my fav moments lol).
She said: that feels so much better and more doable.
If you’ve also been struggling with frustrated feelings about “managing your disease” these are the types of conversations we’ll have in Holistically Healing MS.
Yes I’ll be sharing about diet strategies, movement to help symptoms and stress management techniques, but we’ll also dive deeper into your feelings about it all.
Over the many years I’ve been working with clients, I’ve discovered that these thoughts, feelings and beliefs you have about yourself and your health are the biggest thing to stand in your way.
And when you have support to work through these feelings, you’re able to feel so much better faster.
Only those on the HHMS waitlist will get the presale price, and the opportunity to join the waitlist is dwindling (waitlist gets access next weekend!).
Comment WAITLIST below and I’ll add you to the list!!
I was talking to a client this week and she talked about how mad she was that she has a chronic illness.
How frustrated she was that she has to “manage this dumb disease” and “has to pay attention to everything she does”.
She also went onto say that she really wants to do all the helpful things, but just can’t get out of these stuck and frustrated feelings.
I get it- I definitely remember feeling similar feelings years ago. And I’m sure you’ve been here as well and might still be there at times.
I wanted to share the reframe that really helped her:
I told her, instead of focusing on “managing your disease”,
what if you thought about how you can set your future self up for feeling better/success/health.
Take the disease totally out of it.
What is 1 thing you can do to help your future self today?
She paused for a moment and I could almost see the light bulb go off in real time (one of my fav moments lol).
She said: that feels so much better and more doable.
If you’ve also been struggling with frustrated feelings about “managing your disease” these are the types of conversations we’ll have in Holistically Healing MS.
Yes I’ll be sharing about diet strategies, movement to help symptoms and stress management techniques, but we’ll also dive deeper into your feelings about it all.
Over the many years I’ve been working with clients, I’ve discovered that these thoughts, feelings and beliefs you have about yourself and your health are the biggest thing to stand in your way.
And when you have support to work through these feelings, you’re able to feel so much better faster.
Only those on the HHMS waitlist will get the presale price, and the opportunity to join the waitlist is dwindling (waitlist gets access next weekend!).
Comment WAITLIST below and I’ll add you to the list!!
I’d love to support you over the 8 weeks together!!
Imagine how good you could feel by Thanksgiving.
Comment HEALING to join the waitlist
I’d love to support you over the 8 weeks together!!
Imagine how good you could feel by Thanksgiving.
Comment HEALING to join the waitlist
My reality has changed a whole bunch over the years.
I started out with only a few symptoms. But I could get through the day.
Until all of a sudden I couldn’t.
All within a few years I went from “fine” to:
Having horrible symptoms, had 3 relapses and found myself with “aggressive MS”
This was not ok with me.
Eventually, I took my life into my own hands and rethought how I did most things.
I realized I had to make some changes, or else idk what else was gonna happen to me.
So I did.
I changed my diet.
I changed how I worked out.
I changed my job in the name of stress management.
This is just the tip of the iceberg.
If you want this transformation for you too (I know it’s possible) I’m launching my signature course: Holistically Healing MS in a few weeks.
This is the course you need to get started on this path for yourself.
Only the waitlist is gonna get the pre sale price…
Comment WAITLIST below and I’ll add you to it!!
My reality has changed a whole bunch over the years.
I started out with only a few symptoms. But I could get through the day.
Until all of a sudden I couldn’t.
All within a few years I went from “fine” to:
Having horrible symptoms, had 3 relapses and found myself with “aggressive MS”
This was not ok with me.
Eventually, I took my life into my own hands and rethought how I did most things.
I realized I had to make some changes, or else idk what else was gonna happen to me.
So I did.
I changed my diet.
I changed how I worked out.
I changed my job in the name of stress management.
This is just the tip of the iceberg.
If you want this transformation for you too (I know it’s possible) I’m launching my signature course: Holistically Healing MS in a few weeks.
This is the course you need to get started on this path for yourself.
Only the waitlist is gonna get the pre sale price…
Comment WAITLIST below and I’ll add you to it!!
This is the reality I lived, I want you to experience it too.
No, this is not a quick fix.
No, these results wont happen overnight.
No, this won’t cure you.
BUT-
Yes, you can have your life back.
Yes, you can feel better than you do right now.
Yes, your current reality doesn’t have to be a forever reality.
My success years ago was all thanks to the diet changes and the work I put in to know exactly how to eat to support MY body and MS at the same time.
Yes it took a few months, but what it gave me back was my life- and that’s priceless.
I’m spilling all the beans on what this process looks like and how to do it in my upcoming Masterclass:
5 Secrets To Creating Your Own MS Diet.
Comment CLASS below and I’ll send you the link to sign up!!
This is the reality I lived, I want you to experience it too.
No, this is not a quick fix.
No, these results wont happen overnight.
No, this won’t cure you.
BUT-
Yes, you can have your life back.
Yes, you can feel better than you do right now.
Yes, your current reality doesn’t have to be a forever reality.
My success years ago was all thanks to the diet changes and the work I put in to know exactly how to eat to support MY body and MS at the same time.
Yes it took a few months, but what it gave me back was my life- and that’s priceless.
I’m spilling all the beans on what this process looks like and how to do it in my upcoming Masterclass:
5 Secrets To Creating Your Own MS Diet.
Comment CLASS below and I’ll send you the link to sign up!!
This is my vision for the masterclass I’m hosting next Monday.
I want this to be an interactive experience where you learn how to best take care of yourself and MS symptoms through the food you’re eating.
Instead of:
- feeling hesitation and confusion around what foods are best for MS
- not making changes because you’re afraid you’ll do it wrong
- saying no again to going out to eat with friends
Find the freedom and confidence you’ve been looking for.
Comment CLASS below and I’ll send you the link to sign up!!
This is my vision for the masterclass I’m hosting next Monday.
I want this to be an interactive experience where you learn how to best take care of yourself and MS symptoms through the food you’re eating.
Instead of:
- feeling hesitation and confusion around what foods are best for MS
- not making changes because you’re afraid you’ll do it wrong
- saying no again to going out to eat with friends
Find the freedom and confidence you’ve been looking for.
Comment CLASS below and I’ll send you the link to sign up!!
Do any of those hit home?
If yes… comment MASTERCLASS below.. I got you
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