In this episode, hosts Nikki and Amy announce that they will be taking a break for the month of December to enjoy the holiday season and avoid the stress of creating content during this busy time.

They discuss their holiday plans, including Nikki's trip to Buffalo for a snowy Christmas. The hosts emphasize the importance of practicing self-care and not rushing their episodes, promising to return in mid-January with fresh perspectives and quality content.

They also touch on their thoughts about New Year's resolutions, with Nikki still undecided and Amy focusing on personal goals and projects.

Love this episode?
Be sure to LIKE it and SUBSCRIBE :)

Nikki's Info:
- Youtube Channel: https://www.youtube.com/c/TriangleHolisticGutHealth
- Instagram: @Gut.Microbiome.Queen
- FODMAP Freedom in 90 Days: https://www.fodmapfreedom.com/enroll
- Private Appts: https://infinityholistichealth.com/

Amy's Info:
- Practice: https://sibodiaries.com/
- Instagram: @Amy_Hollenkamp_RD

In this episode, hosts Nikki and Amy discuss strategies for managing and enjoying the holiday season while dealing with IBS. They share personal experiences and offer practical advice on how to shift from a survival mentality to one of enjoyment and connection. The conversation emphasizes the importance of mindset, self-compassion, and finding joy despite digestive challenges. They also touch on techniques to communicate needs to family members and suggest creative ways to participate in holiday traditions without compromising one's health.

00:00 Introduction and Thanksgiving Plans
01:04 Enjoying the Holidays with IBS
04:13 Fixed vs. Growth Mindset
08:37 Facing Food Fears and Embracing Flexibility
13:54 Finding Joy Beyond Food
26:36 Understanding Hyper-Fixation and Anxiety
28:01 Balancing Awareness and Enjoyment
30:03 Navigating Family Dynamics During Holidays
33:16 Communicating Needs and Setting Boundaries
45:44 Self-Compassion and Coping Strategies
50:27 Practical Tips for Holiday Planning
52:08 Conclusion and Additional Resources

Love this episode?
Be sure to LIKE it and SUBSCRIBE :)

Nikki's Info:
- Youtube Channel: https://www.youtube.com/c/TriangleHolisticGutHealth
- Instagram: @Gut.Microbiome.Queen
- FODMAP Freedom in 90 Days: https://www.fodmapfreedom.com/enroll
- Private Appts: https://infinityholistichealth.com/

Amy's Info:
- Practice: https://sibodiaries.com/
- Instagram: @Amy_Hollenkamp_RD

In this episode recorded around Halloween, the hosts discuss the multifaceted benefits of vitamin C for overall health, beyond its well-known role in boosting immunity. They explore its impact on gut health, including its role as an antioxidant, its necessity in collagen synthesis for tissue repair and gut barrier function, and its influence on mitochondrial energy production through carnitine synthesis. The discussion touches on how vitamin C affects the microbiome, potentially increasing beneficial bacteria and reducing harmful ones. They also address the use of vitamin C as a laxative, the prevalence of vitamin C deficiency in various populations, and the implications of vitamin C on laboratory testing. Finally, they hint at future topics in the series, either minerals or fat-soluble vitamins, while encouraging listeners to incorporate vitamin C-rich foods into their diets.

00:44 The Link Between Sugar and Vitamin C
02:17 Vitamin C: Importance and Functions
04:42 Vitamin C and Gut Health
09:36 Vitamin C's Role in Microbial Balance
16:14 Vitamin C and Collagen
23:54 Vitamin C in Traditional Medicine and Modern Research
32:41 The Importance of Vitamin C in Your Diet
33:57 Challenges in Getting Enough Vitamin C
34:54 Vitamin C and Dietary Restrictions
36:28 Vitamin C Deficiency and Its Effects
39:38 Vitamin C as a Laxative
44:03 Vitamin C and Energy Metabolism
49:52 Misconceptions About Diet and Nutrient Deficiency
51:35 Laboratory Testing and Vitamin C
55:16 Conclusion and Next Steps

Love this episode?
Be sure to LIKE it and SUBSCRIBE :)

Nikki's Info:
- Youtube Channel: https://www.youtube.com/c/TriangleHolisticGutHealth
- Instagram: @Gut.Microbiome.Queen
- FODMAP Freedom in 90 Days: https://www.fodmapfreedom.com/enroll
- Private Appts: https://infinityholistichealth.com/

Amy's Info:
- Practice: https://sibodiaries.com/
- Instagram: @Amy_Hollenkamp_RD

In the grand finale of the single nutrient series on B vitamins, Amy and Nikki dive deep into cobalamin (Vitamin B12). They discuss interesting facts about B12, its distinct status as the only vitamin containing a mineral, and how it's the largest of the B vitamins. The conversation covers various aspects such as its functions in energy metabolism, neurological health, and oxygen delivery. They explore the importance of B12 in mental health, cognition, and anemia prevention. The hosts also address potential causes and risk factors for B12 deficiency, including inadequate intake in vegetarians and vegans, low stomach acid, medical conditions like Crohn's disease and celiac disease, and the impact of certain medications. They shed light on symptoms of deficiency, potential complications with elevated serum B12 without supplementation, and ways to ensure adequate B12 levels through diet and supplements. The episode is packed with practical advice, professional insights, and a touch of humor, making it a comprehensive guide on Vitamin B12.

00:00 Introduction to Vitamin B12
01:09 Importance of Vitamin B12
02:40 Symptoms of B12 Deficiency
03:32 B12 and Energy Metabolism
08:27 Homocysteine and B12
11:20 B12 Absorption Issues
15:56 B12 for Vegans and Vegetarians
23:21 Gastritis and B12 Absorption
31:14 Understanding B12 Deficiency Causes
32:31 SIBO and B12 Deficiency: A Historical Perspective
33:25 Modern SIBO Diagnosis and Misconceptions
35:29 Reframing SIBO as Small Intestinal Microbial Dysbiosis (SIMD)
39:59 Elevated B12 Levels Without Supplementation
45:16 Potential Serious Conditions Linked to High B12
49:12 Summary and Key Takeaways on B12
57:04 Preview of the Next Nutrient: Vitamin C

Love this episode?
Be sure to LIKE it and SUBSCRIBE :)

Nikki's Info:
- Youtube Channel: https://www.youtube.com/c/TriangleHolisticGutHealth
- Instagram: @Gut.Microbiome.Queen
- FODMAP Freedom in 90 Days: https://www.fodmapfreedom.com/enroll
- Private Appts: https://infinityholistichealth.com/

Amy's Info:
- Practice: https://sibodiaries.com/
- Instagram: @Amy_Hollenkamp_RD

In this episode, hosts Amy and Nikki dive into a controversial discussion about folic acid and folate supplements, challenging common beliefs held within the functional medicine community. They explore the role of folate in human health, debunk myths around the MTHFR gene mutation, and emphasize the potential benefits of folic acid.

They discuss various factors that affect folate absorption, such as zinc and riboflavin dependency, and highlight the importance of balanced nutrition over high-dose supplements. The episode also touches on the interconnections between different nutrients and their impact on overall health, encouraging listeners to adopt a holistic approach to their dietary needs.

00:00 Introduction and Hot Take on Folic Acid
00:50 Understanding MTHFR and Genetic SNPs
02:09 The Overemphasis on MTHFR in Functional Medicine
04:02 Personal Experiences with Genetic Testing
06:25 The Importance of B Vitamins for Everyone
08:12 Folic Acid vs. Folate: Bioavailability and Fortification
09:45 Dietary Sources of Folate and Nutrient Deficiencies
15:40 Microbiome's Role in Folate Production
20:16 Folate's Impact on Gut Health and Cell Division
24:40 The Role of Folate in Neurotransmitter Production
25:06 Folate and Mental Health: Real-Life Experiences
25:38 The Importance of Methylation and Folate
26:35 Debunking Folate Myths with Chris Masterjohn
27:56 The Body's Natural Methyl Donors
31:19 Folate, Choline, and Gut Health
32:05 Folate and Histamine Intolerance
33:41 The SIBO Diagnosis Debate
39:15 Folate Absorption and Nutrient Interactions
43:28 The Risks of High-Dose Folate Supplements
49:14 Conclusion and Next Steps: Vitamin B12

Love this episode?
Be sure to LIKE it and SUBSCRIBE :)

Nikki's Info:
- Youtube Channel: https://www.youtube.com/c/TriangleHolisticGutHealth
- Instagram: @Gut.Microbiome.Queen
- FODMAP Freedom in 90 Days: https://www.fodmapfreedom.com/enroll
- Private Appts: https://infinityholistichealth.com/

Amy's Info:
- Practice: https://sibodiaries.com/
- Instagram: @Amy_Hollenkamp_RD

In this episode of the IBS Freedom Podcast, Amy and Nikki introduce guest Dave Mayo, a veteran in the health and wellness industry. With over 25 years of experience, Dave has focused on gut health and circadian rhythms, transitioning from his 'Hack Your Gut' site to sharing content on Substack and YouTube. The discussion covers Dave's insights into the pitfalls of modern diet tribes, misinformation around AI-generated health advice, and the importance of a balanced, evidence-based approach to gut health. The conversation also touches on the impact of fascial health, circadian rhythms, and the importance of individual experimentation for optimal wellness. Dave shares his passion for disseminating nuanced health information and his plans for future content, promising to bring more clarity and practical advice to those navigating the complex world of gut health.

00:00 Introduction and Guest Welcome
00:14 Dave Mayo's Background and Expertise
01:00 Community Growth and Shared Philosophies
02:53 Challenges in Health Information
06:17 AI and Health Misinformation
08:55 Diet Tribes and Misinformation
13:14 Personal Experiences with Diets
32:10 The Role of Microbiome and Environment
42:25 Understanding Gut Health and Microbiome
42:50 Personal Gut Health Journey
43:22 Diet and Lifestyle Factors
43:46 Exercise and Gut Health
44:15 Probiotics and Diet Diversity
44:36 FMT and Gut Health
46:07 Challenges with Gut Health Protocols
01:05:12 The Role of Fascia in Health
01:15:38 Conclusion and Final Thoughts

Love this episode?
Be sure to LIKE it and SUBSCRIBE :)

Nikki's Info:
- Youtube Channel: https://www.youtube.com/c/TriangleHolisticGutHealth
- Instagram: @Gut.Microbiome.Queen
- FODMAP Freedom in 90 Days: https://www.fodmapfreedom.com/enroll
- Private Appts: https://infinityholistichealth.com/

Amy's Info:
- Practice: https://sibodiaries.com/
- Instagram: @Amy_Hollenkamp_RD

In this episode of the IBS Freedom Podcast, Amy and Nikki dive into the multifaceted world of Vitamin B7, or biotin. They explore common misconceptions about biotin, highlighting that it strengthens hair and nails rather than promoting growth. The discussion also uncovers lesser-known benefits such as biotin's role in fatty acid synthesis, blood sugar metabolism, and the gut microbiome. The hosts emphasize the importance of a balanced diet rich in biotin from animal-based sources such as liver and eggs, and they caution about factors like smoking and alcohol that can hinder biotin absorption. The episode also touches on how deficiencies can affect inflammation, thyroid function, and even the accuracy of lab tests.

00:00 Welcome Back to the Nutrient Series
01:48 Debunking Biotin Myths
03:18 Postpartum Hair Loss and Biotin
05:00 Biotin Deficiency Symptoms
06:04 Food Sources of Biotin
14:13 Biotin Absorption and Gut Health
22:08 The Importance of Biotin
23:52 Biotin and Mitochondrial Health
26:23 Dietary Choices and Nutrient Deficiencies
30:08 Biotin's Role in Blood Sugar and Lab Tests
30:52 Signs and Symptoms of Biotin Deficiency
33:24 Biotin's Impact on Thyroid Testing
39:06 The Unsexy Basics of Health
43:07 Closing Thoughts on Biotin

Love this episode?
Be sure to LIKE it and SUBSCRIBE :)

Nikki's Info:
- Youtube Channel: https://www.youtube.com/c/TriangleHolisticGutHealth
- Instagram: @Gut.Microbiome.Queen
- FODMAP Freedom in 90 Days: https://www.fodmapfreedom.com/enroll
- Private Appts: https://infinityholistichealth.com/

Amy's Info:
- Practice: https://sibodiaries.com/
- Instagram: @Amy_Hollenkamp_RD

Unlocking the Secrets of Nervous System Regulation with Eliza Kingsford

In this episode of the IBS Freedom Podcast, hosts Amy and Nikki are joined by licensed psychotherapist Eliza Kingsford. They delve into the importance of nervous system regulation in managing health conditions such as IBS. Eliza shares her personal journey and professional insights into how trauma, stress, and emotional health impact physical wellness. The conversation explores the interconnectedness of mental, physical, and nutritional health and emphasizes the necessity of building resilience and flexibility in the nervous system. The episode challenges the notion that perpetual regulation is the goal, advocating instead for a balanced approach to managing life’s stressors.

00:00 Welcome to the IBS Freedom Podcast
00:17 Meet Eliza Kingsford: Licensed Psychotherapist
01:00 Eliza's Journey into Psychology
02:04 Understanding Emotional Relationships with Food
03:57 The Role of the Nervous System in Weight Management
07:03 Challenges of Traditional Therapy
13:33 The Importance of Nervous System Regulation
20:12 Balancing the Nervous System Bank Account
37:04 The Impact of Fear and Rigidity on Health
41:30 The Power of Evolutionary Biology
42:34 Understanding the Vagus Nerve
43:59 The Importance of Safety Signals
45:04 Personalizing Nervous System Regulation
51:30 The Role of Self-Trust in Health
01:04:32 The Cliff Metaphor for Resiliency
01:09:01 The Necessity of Nervous System Work
01:11:08 Conclusion and Future Engagement

Love this episode?
Be sure to LIKE it and SUBSCRIBE :)

Nikki's Info:
- Youtube Channel: https://www.youtube.com/c/TriangleHolisticGutHealth
- Instagram: @Gut.Microbiome.Queen
- FODMAP Freedom in 90 Days: https://www.fodmapfreedom.com/enroll
- Private Appts: https://infinityholistichealth.com/

Amy's Info:
- Practice: https://sibodiaries.com/
- Instagram: @Amy_Hollenkamp_RD