Super Woman Wellness by Dr. Taz

New moms are never really told the challenges of breastfeeding, nor how physically demanding, time consuming and depleting it can be.Welcoming your little bundle of joy into your arms for the first time can be one of the most memorable times of your life. But, being a mom isn't all rainbows and unicorns.  One area of angst is often breastfeeding. New moms are never really told the challenges of breastfeeding, nor how physically demanding, time consuming and depleting it can be.  Stephanie Nguyen, RN, MS, WHNP-C, IBCLC, and creator of Modern Milk, says preparing for breastfeeding should happen before baby even comes into the world. She advises three essential steps in your last trimester. 1) Get the supplies you need, such as a breast pump (and investigate if it is covered by insurance). 2) Purchase nursing bras, breast pads, and remedies for sore nipples (i.e. nipple butter).  3) Check out lactation consultants in your area. Your OB/GYN probably isn't going to be of much help. If you want to be successful with breastfeeding, Stephanie says the newborn to six-week window is absolutely essential, because that is when your milk supply is established.  While some moms pump enough to let dad get up for nightly feedings, Stephanie advises against this and strongly suggests feeding on demand to create a sufficient milk supply. Some moms still need to get up and pump during the middle of the night, even if baby is sleeping all the way through (take advantage of the prolactin surge between 1:00 and 6:00 a.m.). You're going to be exhausted, but the end result is well worth it. You may not always be able to be with your little one for mealtime. If baby is feeding three times while you're away, try to pump that many times as well. The timing isn't as essential as getting all three in, even if the last two are only an hour or so apart. A medical-grade pump is particularly helpful for pumping in this way. If you begin to experience a reduced milk supply, review the medications you're taking. Avoid estrogen-containing birth control pills. Even progestin-only pills may impact your supply. Cold or allergy meds can also have a negative effect. Troubleshoot anything you're doing differently. Are you cutting calories? Exercising more? There's no need to rush back into life before baby, especially with your around-the-clock schedule. But, if a return to routine is helping you ease the stress, that's OK. The less stress you have, the better your breastfeeding experience will be. Listen in as Stephanie joins Dr. Taz to discuss her breastfeeding tips and tricks, as well as share more about Modern Milk and the services it provides. 

Dr. Terry Wahls was confined her to a tilt-recline wheelchair for four years, due to a diagnosis of multiple sclerosis (MS). Now, she bicycles to work every day.Dr. Terry Wahls was confined her to a tilt-recline wheelchair for four years, due to a diagnosis of secondary progressive multiple sclerosis (MS). Now, she bicycles to work every day. How was she able to make this miraculous shift? With her many years of medical background, Dr. Wahls found no relief from the best drugs or latest research. In fact, she continued to decline. By experimenting with a Paleo-like diet, vitamins and supplementation, functional foods and significant changes in her dietary habits, Dr. Wahls was able to design a program that ultimately restored her health. She now uses this method, which she named the Wahls Protocol, in her own practice. Typically, after four weeks on the Wahls Protocol, patients realize improved energy, mental clarity, and mobility.  This protocol can also be effective for varying autoimmune conditions, as well as traumatic brain injury (TBI).  The key of the Protocol, no matter the condition, is to drive down inflammation and ensure the brain has all the building blocks for it to repair itself. Listen in as Dr. Wahls joins Dr. Taz to share her amazing journey, as well as the basics of the Protocol. 

Many health issues women (and men) face can be rooted in hormonal changes.Many health issues women (and men) face can be rooted in hormonal changes.  While often associated with perimenopause and menopause, these shifts can occur as early as your 30s.  Sleep disruption, weight gain, mood changes or feelings of depression can all be signs something is off.  Not every doctor recognizes these symptoms as being based in hormonal causes.  As a patient advocate, Liz Lyster, MD, believes there is no reason for her patients to not feel well, and she will investigate any solution to improve health and well-being. Typically, Dr. Lyster starts that investigation with a panel of blood work. She then interprets labs for not just what is considered a "normal range" but digs deeper to understand what an appropriate level is for YOU. Estrogen can be a confusing hormone to understand. Much of the bewilderment comes from scary headlines in the media. Studies have shown, however, that estrogen does not cause or increase the risk for cancer, breast cancer in particular.  According to Dr. Lyster, hormone therapy on a short-term basis is safe for anyone. Estrogen is best used topically (patch, gel). Oral use can result in undesirable side effects.  Progesterone (needed to balance estrogen intake) is critical to be taken in a bio-identical form (can be topical or oral). Progesterone calms the brain and helps you sleep.  Listen in as Dr. Lyster joins Dr. Taz to clear some of the confusion surrounding hormones and hormone therapy.

Our collective levels of anxiety, stress and generally feeling overwhelmed and overbooked have reached all new heights.Our collective levels of anxiety, stress and generally feeling overwhelmed and overbooked have reached all new heights.  We don't sleep, we're constantly tied to our electronic devices, and the pressures of career, family and just "living life" bring us to a boiling point on a daily basis. Some individuals are more vulnerable to anxiety than others. Those who are overly driven, high achievers, and perfectionists often suffer the most. What are some early warning signs so you can catch yourself before you crash and burn? According to Alessandra Wall, PhD, founder of Life in Focus, it's important to first identify the difference between being driven and being a perfectionist. One factor is the level of rigidity with which you approach situations. Perfectionists believe there is really only one way to get to the top or be the best. When a driven person fails, she starts problem solving. When a perfectionist fails, she becomes deflated, worried, and angry with herself. She views it as a personal shortcoming, rather than a roadblock that simply must be overcome. Individuals prone to anxiety also spend a lot of time ruminating (obsessing on a thought), but not in a problem solving way. It's a repetitive, broken-record thought process about how you messed up or what else could go wrong. Physical manifestations of this may include headaches, a tightening of your chest, or tight/tense muscles throughout the day. Tools & Techniques for Dealing with Anxiety Dr. Wall explains what she views as the difference between therapy and life coaching as this: helping someone who is already at baseline learn how to thrive is life coaching, and helping someone who is struggling get to baseline is therapy. That's an important distinction to make in her approach. The most important premise Dr. Wall teaches her patients is to learn how to slow down. You need to get to a place where you can think about what you're experiencing and sit with it in order to understand it.  The practical observance of this is to create the new habit of doing nothing, or what Dr. Wall calls the "art of nothing." Start with two minutes of just staring into space. This will help you create the necessary space and time to let your brain go into standby mode. It's not a meditation process, which is often very stressful for people with anxiety. It's more of a daydream allowance. Try this: next time you're brewing a pot of coffee or heating something up in the microwave, just stare into space. This might be anxiety-inducing at first, but you can use that fear to motivate yourself. You have to allow yourself to realize that it's silly to not be able to stop for a mere two minutes. You have to literally detox from the drive to always be active and productive and understand it's perfectly OK to be bored or have nothing to do. Our brains are designed to thrive on new experiences and new information. So, while advances in technology are beneficial, they've encouraged us to be information junkies. You need to take the time and opportunity to reflect on yourself. A few other practical tips Dr. Wall offers include: Don't take your phone to the bathroom. Walk barefoot for a few minutes and connect to the surface below your feet. When you stand in line, resist the urge to pull out your phone and hop on email or social media.  Start with two minutes, and work up to whatever you can do. Your body and brain will learn to appreciate these breaks. If you practice this 2-3 times a day, your anxiety levels can be reduced significantly. You will be more proactive instead of reactive.  Another essential tactic is to learn to say NO and to set boundaries. When you're given an opportunity, it can be really tempting to say yes. This will only leave you overbooked and underwhelmed. Stop and ask yourself, "Should I do this? Is it right for me? Will it cause more stress or relieve stress?

Learn to bridge the disconnect between how you take care of yourself and the impact your own health has on your relationships.Not every calorie is created equal. When you come to understand that, you can learn to be satisfied and to eat foods that nourish you inside and out.  However, it's not always easy to identify the foods you should be eating, which is a big reason Sophie Jaffe founded her company, Philosophie.  Not only does Philosophie offer products and information on nutrition, but Sophie also leads wellness retreats, including couples retreats. Her goal is to bridge the disconnect between how you take care of yourself and the impact your own health has on your relationships. Sophie's Superwoman advice? Work on peeling away the layers and finding your own truth; not what others believe you to be (or should be). Embrace your vulnerable self, flaws and all, and discover what makes you unique and special. Listen in as Sophie joins Dr. Taz to share more about her company and her approach to health and wellness.

Anything you put on your skin can have a direct impact on your internal health.Your skin is your biggest organ, and oftentimes no less important than your heart or brain. Anything you put on your skin can impact your internal health as well. And, your skin responds to emotional stress, which can manifest in physical ailments (hives, dermatitis). Jessa Blades is a Holistic Skin Coach who takes a very natural approach to skin care and make-up. Some of her clients are completely open to do anything and everything to heal their skin, such as change diet, totally detox personal care products, and try herbal remedies.  Others aren't quite ready for that overhaul, so Jessa slowly introduces healthier options.  Jessa's advice to begin your own transition to natural products is to look at the products you use every single day. Those are the ones you should start to replace to a more natural version in order to reduce the cumulative toxic load. Makeup Top 3 Mascara Lipstick or Lip Gloss (can also double as a cheek stain) Foundation/Concealer Skin Care Top 3 Face Cleanser Face Oil Deodorant The shelf life is shorter for these kinds of products, but the benefits are worth it. Why is it so important for you to take things into your own hands? The main reason is that regulations in the beauty industry are very lax in the U.S. The European Union, on the other hand, bans hundreds of ingredients which they consider as toxins or even carcinogens. The Environmental Working Group (ewg.org) is a wonderful resource for avoiding dangerous products. Jessa also has an online store that features natural products which she has intensely vetted. Listen in as Jessa joins Dr. Taz to share how she became involved in holistic beauty, as well as which product categories she recommends to start replacing as soon as possible.

It's important to learn the language of your body's hormonal presence, so you can respond in real-time to the physical cues presented to you.The constant exposure to endocrine disruptive chemicals and lifestyle factors is messing with our hormones in a big, bad way. Combine this with the fact that many women are in the dark about their own hormones, and you're faced with a real problem.  Alisa Vitti, functional nutritionist, women's hormone expert, and best-selling author of WomanCode, and the founder of FLOLiving.com, says it's important to learn the language of your body so you can respond in real-time to the physical cues presented to you.  One way to remedy hormone issues is with food.  For example, if your energy and mood are all over the place during the day it may mean that your blood sugar levels are erratic. To combat this, you need to eat the right carbs throughout the day to stabilize blood sugar. Also, avoid that early morning cup of coffee on an empty stomach; wait until after breakfast.  Another issue Alisa commonly treats is the presence of painful symptoms of estrogen dominance: bloating, mood swings, acne, breast tenderness, heavier periods. Complex carbs can help mitigate that dominance. Leafy greens can also help metabolize estrogen in a healthy way.  Listen in as Alisa joins Dr. Taz to explain more about what your hormones are telling you and shares information on her Cycle-Syncing™ protocol, a female-centric diet and lifestyle program that leverages hormonal patterns for optimal health. Alissa also discusses her new app, MyFlo, which helps you determine the following at different times in your cycle: Eating raw food vs. cooked food Bootcamp vs. yoga Giving a presentation vs. brainstorming and researching Mommy time vs. playing with the kids Making out vs. a quickie Socializing with friends vs. a romantic date night

A retox (instead of detox) allows for adding healthy components into your life,instead of approaching health in a self-deprivation way.From strict cleanses to hour-long meditation practices, all the wellness offerings available today can be confusing and oftentimes unobtainable. How do you manage your health efforts in the context of career, family and personal lives? Lauren Imparato, author of RETOX: Healthy Solutions for Real Life, explains that we too often take a guilt-based or self-deprivation approach to getting healthy. Her concept of retox (instead of detox) allows for adding healthy components into your life instead of taking other components away. This approach takes into consideration the "real" life you have and removes all that pressure to be perfect. Ultimately, retox isn’t about changing who you are or denying life’s pleasures. It’s about tailoring sensible, scientifically-based health practices to the life you already live. It’s about working hard, playing harder, and renewing your balance and energy so you can do it all again. Listen in as Lauren joins Dr. Taz to share more about her book, as well as the tools she provides (yoga, food, attitude) so you can achieve your healthiest self. Buy on Amazon RETOX: Healthy Solutions for Real Life

Start to identify and corral damaging thoughts in order to shift the emotional, physical and behavioral responses they trigger.It's impossible for humans to capture each and every thought one has on a daily basis. However, you can start to identify and corral damaging thoughts in order to shift the emotional, physical and behavioral responses they trigger. This is the platform of cognitive behavioral therapy (CBT), which Dana James, owner of Food Coach NYC, regularly uses in her practice. For example, you may know what you need to be eating, but your stress levels are out of control and you turn to unhealthy options. Certain situations can cause anxiety, such as going on a date with a new potential partner. Your thought may be, "What if he doesn't like me?" You become nervous, drink too much, are up late, and wake up tired and hungover. You skip your workout. Instead of making a good choice for breakfast, you grab a croissant.  Now, think of how that situation could be different by going in to it saying, "Of course he's going to like me!" The first steps in making this cognitive shift include recognizing that those thoughts are "automatic;" common thoughts that come through without invitation.  Also, look at your core beliefs. Identify where those beliefs came from. For example, your upbringing may have led you to believe that a woman's worth is based on her success or what she's able to achieve. Or, she is valued for her appearance.  Once you understand the basis for your thoughts, you can start to work to change your emotional, physical and behavioral responses to be healthier. In addition to CBT, Dana also uses functional medicine to address bio-chemical imbalances in her clients.  Listen in as Dana joins Dr. Taz to explain what CBT is and how you can use it to change your eating habits for the better.

In this frenzied, frantic world, we oftentimes let distractions and external forces take us away from leading our authentic lives.In this frenzied, frantic world, we oftentimes let distractions and external forces take us away from leading our authentic lives and listening to our internal voices. But, the gift of authenticity is within each of us. As a gifted Intuitive, medium and leader in meditation practice, Jill Willard's ease and grace have many coveting her golden rays of wisdom. Jill joins Dr. Taz to offer the following guidance: Pause and listen more, to your loved ones and to yourself. Hold in the quiet. Put your phone away and breathe for five minutes, at least once a day. Ego makes us human; it allows us to love for and connect to others and care for others. Rise up and clear out your ego. Don't run away from it; face it and embrace it. To calm yourself in any moment, hold something in each hand (any small object) and just sit for a minute or two to ground your energy. Or, tap your fingers to your thumbs while repeating "I am here now; I am present now." Try to be as fearless as possible. Discomfort in moving forward can eventually become empowerment.  Let go of old, unhealthy habits.  Practice gratitude for even the smallest things, such as the two legs that carry you throughout the day. Forgive and take ownership of past misdeeds. Listen in for even more wisdom from Jill and Dr. Taz.

Learn how you can use yoga, food and lifestyle changes to become your own intuitive healer and understand your body in a more holistic way.After being plagued for years by a sluggish thyroid and autoimmune symptoms such as skin issues and digestive problems, Fern Olivia became increasingly disheartened at the traditional medical community's recommendations. Fern would leave the doctor's office with yet another prescription, another request for lab work, but nothing helped.  Finally, she'd had enough.  Fern found answers through research on a multitude of alternative modalities, including specific yoga poses and breath exercises that activate and stimulate the hypothalamus and pituitary in a way that has a direct impact on the thyroid. Now, as founder of Thyroid Yoga™, she is sharing those techniques with the world. The specific sequence of poses also target the kidneys, liver, and spleen, and work to move energy that's "stuck" throughout the body. Even 15 minutes right away in the morning can make a huge difference. Aside from the yoga and meditative practices Fern teaches, she also advises that anyone experiencing unexplained symptoms should enlist the help of a doctor who understands how complex the thyroid can be. Instead of standard blood labs, make sure your doctor orders antibody panels as well. This can clear up whether your thyroid issues are autoimmune based or resulting from another cause. For example, your gut can play a role in thyroid conditions (i.e. leaky gut), and infection-related concerns are often found to be a culprit (i.e. Epstein-Barr). Listen in as Fern joins Dr. Taz to share how you can use yoga to become your own intuitive healer and understand your body in a more holistic way.

Home cooking is a great resource for getting back in touch with your body and understanding which foods nurture your body best.It's easy to get caught up in following one way of eating... vegan, Paleo, gluten-free are all popular fads. To add to the dilemma, book after book will tell you one way is the best way. But, far better for your health is to find a balance of what works for you and your body, regardless what the "experts" say. Home cooking is a great resource for getting back in touch with your body and understanding which foods nurture your body best. Unfortunately, our culture is not set up to honor taking time to go to the grocery store and choose healthy, nutritious foods.  Laura Lea, Certified Holistic Chef and founder of LL Balanced, offers a few key pieces of advice: Recognize home cooking is going to be difficult at first. But, it will get easier the more you do it. Set yourself up for success with a proper pantry and cooking utensils.  Go through recipes and gather 12-16 that you and your family members will enjoy, and ensure the staples you need to create those meals are constantly on hand. Listen in as Laura joins Dr. Taz to discuss how you can become more balanced in your nutritional regimen. She also shares some of her favorite recipes and offers a preview of her new cookbook, which will be released in Spring 2017.

Many health issues women (and men) face can be rooted in hormonal changes.Many health issues women (and men) face can be rooted in hormonal changes.  While often associated with perimenopause and menopause, these shifts can occur as early as your 30s.  Sleep disruption, weight gain, mood changes or feelings of depression can all be signs something is off.  Not every doctor recognizes these symptoms as being based in hormonal causes.  As a patient advocate, Liz Lyster, MD, believes there is no reason for her patients to not feel well, and she will investigate any solution to improve health and well-being. Typically, Dr. Lyster starts that investigation with a panel of blood work. She then interprets labs for not just what is considered a "normal range" but digs deeper to understand what an appropriate level is for YOU. Estrogen can be a confusing hormone to understand. Much of the bewilderment comes from scary headlines in the media. Studies have shown, however, that estrogen does not cause or increase the risk for cancer, breast cancer in particular.  According to Dr. Lyster, hormone therapy on a short-term basis is safe for anyone. Estrogen is best used topically (patch, gel). Oral use can result in undesirable side effects.  Progesterone (needed to balance estrogen intake) is critical to be taken in a bio-identical form (can be topical or oral). Progesterone calms the brain and helps you sleep.  Listen in as Dr. Lyster joins Dr. Taz to clear some of the confusion surrounding hormones and hormone therapy.

Feeling just "OK" isn't okay! Learn how to achieve and maintain your optimum level of health and well-being.Food is nourishment, but we often look at it as something to be feared. We count calories and punish ourselves when we eat too many and don't burn enough. The goal should be to count nutrients, not calories. When you eat nourishing food, the question becomes "am I getting enough?" not "am I eating too much?" Sakara Life is a Healthy Living company that helps its clients achieve and maintain their optimum level of health and well-being. Founded by Whitney Tingle and Danielle Duboise, the company support clients by revolutionizing the way they think about their food and health. Both Whitney and Danielle came to understand why healthy living is so essential after each experiencing negative health consequences relating to food and diet.  They now know that feeling just "OK" isn't okay! The first step to becoming your healthiest self is finding your "home base," that state in which you feel fantastic. Constipation can be a signal that you're tipping the wrong way, as well as skin breakouts, fatigue, and yeast infections. Symptoms can be subtle, but if you're in-tune with how your body reacts, you can pick up on them. If you do sway from home base, you can quickly get back with a few simple detox tips: eat plenty of leafy greens and take a probiotic and digestive enzymes on a regular basis.  The Sakara Life centers on the idea of making the right choices for your body because you want to, not because you have to. Sakara is not just about eating clean... it’s about living clean. It's important to be a conscious consumer in all areas of your life. Listen in as Whitney and Danielle join Dr. Taz to share their own health journeys, why they founded the company, and how you can started on becoming your healthiest you.

When you're constantly under stress, it becomes too much for your body (and mind) to handle it and negative consequences result.Stress can be good for your physical anatomy... your body is designed to encounter stress and deal with it. However, when you're constantly under stress, it becomes too much for your body (and mind) to handle it and negative consequences result. The younger you are, the more resilient you are. As you mature (both physically and mentally), stress becomes more of a problem. Your "ignorance is bliss" factor diminishes.  How do you know if you're overly stressed?  Look at your sleep patterns... are you tossing and turning? Do you experience blood pressure spikes throughout the day? Are you short of breath? Increasingly nervous or anxious? At any time you start to experience these symptoms, you can utilize this breathing technique: put the tip of your tongue behind your upper teeth, close your eyes, and take a deep breath through your nose on the count of four. Hold for count of four, then exhale through the mouth to the count of eight. Repeat four or five times, all while holding your tongue behind your teeth. As far as daily treatment options, bio-identical hormones have a time and place. But, Dr. Svetlana Kogan prefers to incorporate holistic approaches such as proper nutrition, exercise, meditation, breathing, and auto-hypnosis. The idea is to empower women to understand the inner tools that can restore natural balance.  Listen in as Dr. Kogan joins Dr. Taz to explain why stress is such a problematic force in women's (and men's) lives, as well as ways you can mitigate your reaction to the stressors surrounding you.