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Your Immune System – Friend or Foe?

It’s your own personal 24/7 on-call emergency service and has an incredible ability to seek out intruders such as bacteria, viruses, and parasites. In fact, it the most complex system in the body. Our immune system not only defends us but it remembers every battle it’s ever fought so it can recognize repeated threats and avoid wasting time on the harmless ones. It’s purpose is to restore balance to an unbalanced body, and once it’s done its job, it should settle down into its normal, vigilant state to await the next crisis.

Unfortunately, that’s not always what happens. As medical science is beginning to discover, this benevolent protector has a darker side that can all too easily turn on it master – especially if we make the Habits of Disease our way of life.

Anti Inflammatory Omega-3

Oils: Flaxseed, canola, walnut, olive
Fish: Mackerel, sardines, herring salmon, bluefish, cod
Nuts/seeds: Flaxseed, walnuts, pecans
Greens/Beans: Soybeans, tofu

Inflammatory Omega-6

Oils: Corn cottonseed, safflower, sesame, soybean
Margarine
Ultra-processed foods or food with a long shelf life

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10.16.2025

Understanding SIBO: How It Starts and How to Reverse Its Effects

Small Intestinal Bacterial Overgrowth (SIBO) is a condition where bacteria from the colon overpopulate the small intestine, leading to bloating, gas, malnutrition, and a host of frustrating symptoms.1. What is SIBO—and How Does It Begin?The small intestine typically has very few bacteria, thanks to protective mechanisms like stomach acid, bile, digestive enzymes, and intestinal motility. But when these systems break down, bacteria can thrive where they shouldn’t.Protective barriers include gastric acid, bile, digestive enzymes, the migrating motor complex (MMC), intact ileocecal valve, and immune defenses (e.g., secretory IgA) PMC+15NCBI+15Dr Stavy Nikitopoulou+15.When they fail—due to low stomach acid, enzyme insufficiency, anatomical changes, autoimmune conditions, hypothyroidism, diabetes, scleroderma, IBS, or post-infectious gut damage—SIBO can take hold NCBI.Other common triggers include prior food poisoning, medication use (like PPIs or painkillers), and structural issues like surgeries or fistulas Health.2. Common Symptoms & Diagnostic ChallengesPatients with SIBO often experience:Bloating, abdominal pain, diarrhea or constipation, and nutrient malabsorption IFN Academy+15PubMed+15stevegranthealth.com+15Health.Nutrient deficiencies—particularly in iron, B12, folate, fat-soluble vitamins A, D, and E—due to impaired absorption EatingWell+1.Extraintestinal symptoms like fatigue, brain fog, and skin conditions (e.g., rosacea) EatingWell.Diagnosing SIBO is not straightforward. While the jejunal aspirate culture is the gold standard (detecting >10^5 bacteria/mL), it’s invasive and often impractical PMC+12Wikipedia+12Health+12. Instead, breath tests measuring hydrogen and methane are commonly used, though they come with false positives and variability Verywell Health+2Wikipedia+2.3. Reversing SIBO—A Functional Medicine BlueprintRoot-Cause HealingThe functional medicine approach looks beyond symptoms to heal underlying causes:Evaluate triggers like digestive motility issues, immune dysfunction, enzyme insufficiency, dysbiosis, or structural dysfunctions functional-medicine.associates+7PubMed+7thechi.ca+7stevegranthealth.com+1.Treating the underlying cause—not just the symptoms—is essential for long-term resolution PMCPubMed.Clinical & Therapeutic StrategiesEradicate OvergrowthAntibiotics: Rifaximin is often preferred; neomycin may be used for methane-predominant cases PMC+1.Herbal antimicrobials: Emerging evidence indicates they can be as effective as rifaximin The Institute for Functional Medicine+1.Dietary InterventionsLow-FODMAP diet can reduce fermentation and symptoms—but isn’t meant for long-term use due to potential negative effects on gut microbiome diversity WikipediaVerywell Health.Elemental diet (a pre-digested liquid formula) can starve bacteria while nourishing the body—shown to normalize breath tests in up to ~85% of cases over 14–21 days Wikipedia.Supportive TherapiesProkinetics to restore MMC function and prevent recurrence Wikipedia+1.Targeted supplementation for underlying deficiencies (like B12, iron, or fat-soluble vitamins) Health+1.Probiotics: Can be effective when timed appropriately—e.g., Lactobacillus strains post-antibiotic therapy PMC+3Wikipedia+3Health+3.Functional Medicine Clinical ModelIdentify the root cause (motility, acid/enzyme function, immune, structural).Eradicate the microbial overgrowth using herbal or pharmaceutical interventions.Rebuild and rebalance gut health with nutrition, prokinetics, nutrients, and microbiome support.Monitor and prevent recurrence with periodic re-evaluation and maintenance strategies Wikipedia+10NCBI+10Rupa Health+10PMC+4PubMed+4EatingWell+4.4. Why Functional Medicine Delivers ResultsUnlike single-solution strategies, this approach:Addresses multiple layers—digestion, motility, immune function, gut microbiota, and structural health.Seeks long-term remission by fixing root causes, not just suppressing overgrowths.Uses rotation of therapies (diet, elemental, antimicrobials, prokinetics) to minimize recurrence risk EatingWell+5NCBI+5Wikipedia+5. Supplements for SIBO Recovery1. Antimicrobial Phase (Eradicating Overgrowth)(Typically 4–8 weeks, guided by a practitioner)Herbal antimicrobials (shown in studies to be as effective as rifaximin):Oregano oil (enteric-coated) – broad spectrum antimicrobial【PubMed: PMID 24891990】Berberine (from goldenseal/barberry) – antibacterial, antifungal, anti-inflammatory【PubMed: PMID 33274096】Neem – supports bacterial balance, especially methane SIBOGarlic extract (allicin) – targeted against methane-producing archaea【PubMed: PMID 16842559】Caution: These are potent — best rotated or combined under guidance to prevent resistance and minimize die-off symptoms (Herxheimer reaction).2. Motility & Prevention (Keeping the Gut Moving)(Supports the Migrating Motor Complex, MMC — prevents relapse)Prokinetics (usually at night, after antimicrobial phase):Ginger extract (1–2 g/day) — stimulates gastric emptying5-HTP or low-dose melatonin — modulates serotonin, improves motilityIberogast (herbal blend) — clinically shown to support MMC function【PubMed: PMID 15836424】Optional: prescription prokinetics (prucalopride, low-dose erythromycin) if natural support isn’t enough.3. Gut Lining Repair (Reduce Inflammation, Support Absorption)(Rebuilds the intestinal barrier after bacterial damage)L-Glutamine (5–10 g/day) — primary fuel for enterocytes, reduces permeability【PubMed: PMID 26447961】Zinc carnosine — promotes mucosal healing【PubMed: PMID 23028914】Collagen peptides or bone broth — provide glycine and proline for gut repairAloe vera extract or slippery elm/marshmallow root — soothing botanicals for irritated mucosa4. Rebalancing the Microbiome(Usually added after antimicrobials, otherwise may worsen symptoms)ProbioticsSoil-based strains (Bacillus species) are better tolerated early onLactobacillus & Bifidobacterium blends can be reintroduced laterSome studies show probiotics may improve breath test results and symptoms post-treatment【PubMed: PMID 28708949Prebiotics: Introduce slowly (e.g., partially hydrolyzed guar gum, PHGG) to support long-term microbiome diversity once stable5. Nutrient Repletion (Fixing Deficiencies Caused by SIBO)Because SIBO often leads to malabsorption:B12 (methylcobalamin or injections if deficient)Iron (if ferritin

10.15.2025

Cannabis & Your Brain: What the New Landmark Study Really Shows Published evidence (Feb 2025) has a lot of people talking: a large, carefully analyzed brain-imaging study reports that heavy cannabis use is linked with reduced brain activation during w

Published evidence (Feb 2025) has a lot of people talking: a large, carefully analyzed brain-imaging study reports that heavy cannabis use is linked with reduced brain activation during working-memory tasks—the kind of mental work you rely on to hold instructions in mind, follow a conversation, do mental math, or safely navigate a busy road. JAMA NetworkBelow, I’ll break down what the study did, what it found (and didn’t), what it may mean for women and young adults, and smart, practical takeaways you can use today.Key Takeaways (in plain English)In 1,003 young adults (ages 22–36), people who had used cannabis more than 1,000 times in their life (the study’s “heavy use” group) showed lower activation in key brain regions while doing working-memory tasks—even after excluding those who had recently used. JAMA NetworkMedia and university summaries note that about 63% of heavy lifetime users and about 68% of recent users showed reduced brain activity on the working-memory task. CU Anschutz NewsThe affected regions included the dorsolateral and dorsomedial prefrontal cortex and the anterior insula—areas that help you concentrate, plan, regulate emotions, and make decisions. These regions are dense in CB1 cannabinoid receptors, which THC binds to. JAMA NetworkCausation isn’t proven (the study is cross-sectional), and most other cognitive tasks in the study didn’t meet the strictest statistical threshold. Still, the working-memory result was robust after multiple-comparison corrections. JAMA NetworkRecent use was linked to poorer performance on several tasks (including working memory), and residual cognitive effects from cannabis can persist for 2–4 weeks after stopping—important if you’re about to take an exam, drive long distances, or do high-stakes work. JAMA NetworkWhat Makes This Study “Landmark”?Size & rigor. The research analyzed 1,003 young adults from the Human Connectome Project, using standardized fMRI tasks across seven cognitive domains (working memory, language, reward, motor, emotion, relational reasoning, theory of mind). It measured both lifetime exposure and recent use (via urine toxicology the day of scanning). Analyses adjusted for age, sex, education, income, alcohol, and nicotine. JAMA NetworkClear exposure groups. Participants were classified as heavy (>1,000 lifetime uses), moderate (10–999 uses), and non-users (1,000 uses” is self-reported; still, urine toxicology confirmed recent exposure status. JAMA NetworkAge window: Results in 22–36-year-olds may not generalize to older adults or teens. JAMA NetworkTask specificity: Working memory effects were strongest; other tasks didn’t meet strict thresholds after correction. JAMA NetworkPractical Guidance If You (or Your Teens) Use CannabisThis section is informational and not medical advice.Protect your working memory window. If you must perform cognitively demanding tasks (exams, major presentations, meticulous driving/navigation, high-risk jobs), abstain well in advance—think weeks, not days, especially if you’re a frequent user. JAMA NetworkWatch frequency & potency. The “heavy” pattern (>1,000 lifetime uses) is where the strongest association showed up. Higher-THC products likely increase risk; titrate down or take structured breaks if you choose to use. JAMA NetworkBe extra cautious if you’re under 25. With brains still developing, err on the side of less—and seek healthier sleep/anxiety strategies first (breathwork, morning light exposure, resistance training, omega-3-rich meals, magnesium glycinate as appropriate). National Institute on Drug AbuseFlag red-flags for psychosis risk. Family history of psychosis, early heavy use, and high-potency THC raise risk signals. Seek professional guidance; products with lower THC and/or higher CBD may reduce some risks, but this is not a guarantee. PMC Cycle breaks intentionally. If you’re a regular user, plan tolerance breaks and monitor cognition (focus, memory, task follow-through) during and after a 2–4 week pause. JAMA NetworkFor Women: Any Sex-Specific Data?In this dataset, the working-memory association didn’t differ by sex, although there was a sex interaction on a motor task (recent THC linked with lower activation in men, not women—one dataset, not definitive). We need female-focused studies on dose, hormones, and cycle phase to tailor guidance better. JAMA NetworkThe Bottom LineThe strongest, most conservative signal from the new large study is that heavy, long-term cannabis use is associated with dampened brain activation during working memory, centered in prefrontal and insula circuits. That’s the exact network you need for day-to-day mental performance. JAMA NetworkRecent use can also blunt performance—sometimes for weeks after stopping—so timing matters for safety and productivity. JAMA NetworkNot all cannabis exposure is equal: dose, frequency, age, THC potency, and product type likely determine risk. Some medical-use cohorts don’t show the same neural changes, underscoring the need for personalized, cautious approaches. PMC Sources & Further ReadingPrimary study (Feb 2025): JAMA Network Open—Brain Function Outcomes of Recent and Lifetime Cannabis Use (Human Connectome Project analysis). JAMA NetworkCU Anschutz news release (summary with percentages). CU Anschutz NewsJAMA Psychiatry (June 2025): Convergence of Cannabis and Psychosis on the Dopamine System (midbrain dopamine signal changes in cannabis use disorder). PMC NIH/NIDA (Dec 2024): Brain structure differences tied to early substance use risk in adolescents (pre-existing vulnerabilities). National Institute on Drug Abuse Journal of Alzheimer’s Disease (2016): SPECT perfusion work noting reduced hippocampal blood flow in cannabis users (context for Amen’s earlier findings). Journal of Alzheimer's Disease JAMA Network Open (2024): Year-long medical cannabis use cohort—no significant changes in working memory/reward/inhibitory control activation (dose/formulation/age matter). PMC

10.07.2025

Post-Menopausal Hair Loss: Why Ferritin Matters and How to Build a Complete Action Plan

Why Hair Loss After Menopause Is About More Than Hormones (And What Ferritin Has to Do With It)If you’ve noticed your ponytail shrinking or more strands on your pillow than usual, you’re not alone. Hair loss is one of the most frustrating things women face postmenopause. It feels like it comes out of nowhere—and to make it worse, the root cause isn’t always obvious.One surprising culprit? Ferritin. It’s not a supplement you can just pop from the store—it’s actually the storage form of iron in your body. Think of ferritin like your “iron savings account.” And just like with money, too little—or too much—can cause problems.Let’s walk through what ferritin means for your hair, how to test it, and what else could be going on when post-menopausal shedding just won’t quit.Ferritin: Your Hair’s Iron Bank AccountHere’s the deal: your hair follicles need iron to stay in the growth phase. When reserves dip too low, your body starts cutting back—hair growth is one of the first things to go.General lab range for women: 15–150 ng/mLHair health range: ≥50–70 ng/mL (based on dermatology research)Many specialists aim for 70–100 ng/mL for women after menopauseBelow ~30 ng/mL? Shedding is much more likely, even if your hormones and thyroid look “normal.”How Do You Know if Iron Is the Problem?Simple—you need labs. Guessing here can do more harm than good. Ask your provider for:FerritinSerum ironTIBC (total iron-binding capacity)Transferrin saturationCBC (complete blood count)⚠️ A quick heads-up: ferritin can look “normal” during inflammation because it rises as part of your body’s stress response. If markers like CRP or ESR are high, ferritin might be giving you a false sense of security.And here’s the twist—unlike younger women, post-menopausal women can actually tip into iron overload if they supplement blindly. That can increase oxidative stress, cardiovascular risk, and liver strain.If Ferritin Is Low: How to Fix It SafelyIf labs confirm low ferritin, here’s a smart roadmap:Step 1: Nutrition firstGrass-fed red meat, chicken liver, oysters, sardines, pumpkin seeds, spinachPair plant-based sources with vitamin C foods (citrus, bell peppers) to boost absorptionStep 2: Supplements if neededOptions: ferrous bisglycinate (gentler) or ferrous sulfate (stronger, but may cause constipation)Usual dose: 25–65 mg elemental iron daily with ~250 mg vitamin CAvoid taking with calcium, coffee, or teaRecheck labs in 8–12 weeks⚠️ Remember: iron overload is irreversible. Always test before supplementing.Other Reasons Hair Thins After MenopauseFerritin is a big piece, but rarely the only piece. Hair loss after menopause is multi-factorial.HormonesEstrogen and progesterone drop, shifting the androgen ratio, so DHT (a powerful androgen) shrinks follicles.Strategies: resistance training, phytoestrogen foods (flax, soy, sesame, miso, tempeh), or ask your provider about hormone therapy.ThyroidEven “borderline” thyroid function can worsen shedding.Ask for: TSH, Free T3, Free T4, Reverse T3, thyroid antibodies.ProteinHair = keratin, which is protein.Goal: 0.7–1.0 g protein per kg of body weight daily.MicronutrientsZinc (8–15 mg/day), vitamin D (>50 ng/mL), methylated B12 & folate, biotin (if deficient).Gut & InflammationPoor absorption, low stomach acid, celiac, IBS, or chronic inflammation can block nutrient delivery.Focus on gut-healing foods: fermented veggies, garlic, onions, asparagus, diverse fiber.Lifestyle Habits That Support HairResistance training: balances hormones and improves circulation.Stress management: cortisol spikes = more shedding. Daily walks, yoga, or meditation help.Scalp care: gentle massage, avoid harsh dyes and tight hairstyles, and consider topical minoxidil if loss is significant.Supplements That Work in SynergyThese can round out your plan:Iron (if deficient)Vitamin D (50–80 ng/mL)Zinc (8–15 mg/day)Omega-3s (EPA/DHA)Collagen peptidesB-complex (especially B12 & folate)Saw Palmetto (160–320 mg/day) to blunt DHT activityAdaptogens (ashwagandha, rhodiola, holy basil) for stressRealistic ExpectationsRecheck labs every 3–6 months.Track shedding and growth with photos—it takes time.Expect visible changes in 3–6 months, not weeks.Key TakeawaysTest first—never supplement iron blindly.Aim for ferritin ≥70 ng/mL for optimal regrowth.Support hormones, thyroid, protein, and gut health too.Lifestyle habits matter just as much as labs.Be patient—progress comes in months, not days.Hair-Friendly Meal IdeasBreakfastSpinach smoothie bowl with Greek yogurt, berries, and collagenSavory egg muffins with spinach and red peppersOvernight oats with pumpkin seeds, almonds, and protein powderLunch & SnacksSpinach + strawberry + grilled chicken saladTurkey sausage with fresh veggiesEdamame + pumpkin seedsDinnerSalmon with lentils and roasted veggiesBeef & broccoli stir-fryHeart-healthy chili with beans and greensWhy these work: they pair iron with vitamin C for better absorption, pack in protein for hair structure, and keep inflammation down with healthy fats.Final WordHair loss after menopause can feel scary and out of your control, but it’s not a dead end. By testing ferritin, dialing in your nutrition, and layering in hormone and lifestyle support, you can absolutely see healthier, stronger hair over time.

Your Immune System – Friend or Foe?

Anti Inflammatory Omega-3

Inflammatory Omega-6

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