Water Alone Doesn't Hydrate

Few things have as profound an impact on your health as proper hydration. Prioritizing it will help your digestion, energy levels, blood volume, performance, skin, and emotional well-being. Without water, you starve every cell in your body, preventing them from working at their best.  However, hydration involves more than just drinking water.

Since the fluids in your body aren't made up of straight H2O, the water you drink must have minerals in it. Water filtering systems typically strip away most minerals. If you are drinking plain water (especially if you have a lot of it), you can dilute the complex mineral-rich fluids in your body.  

There are a few signs you can look for that may indicate your level of hydration. You are likely drinking way too much plain water if the color of your urine is super light (almost clear). When you are hydrated, you often actually need to use the bathroom much less. Four to five trips to the bathroom each day without waking up at night is pretty standard.

Let's explore why hydration is important and how you can get a handle on your's. 

Dehydration's Impact   

Dr. Hyman explains, “Water is so essential for our brains that a loss of just 1-2% can significantly impact our cognitive function, making it harder to focus, concentrate, make decisions, or even connect with others.”

Proper hydration impacts the following areas...

• Immune system - hydration boosts your immune system and can help prevent infections.
• Nutrients to cells - water helps deliver vitamins and minerals throughout your body.
• Kidney & liver function - staying hydrated is vital in eliminating waste from your cells. This is crucial for the health of your kidneys and liver. 
• Weight regulation - water boosts metabolism, increases satiation, and raises sympathetic nervous system activity.  
• Brain function - adequate hydration increases sleep quality, improves mood, and sharpens attention, memory, cognition, and ability to concentrate.
• Joints & skin - having enough water in your system keeps joints lubricated and skin supple.
• Prevention - Staying hydrated can help prevent headaches, irregular periods, and constipation. It helps regulate acid levels in the bloodstream and lowers your risk of anemia and heart attacks.

Recent Discovery

Gina Bria was an anthropologist studying how desert cultures survived with very little water when she found out that her mother was suffering from chronic dehydration. Bria knew the Tarahumara people of Mexico used chia seeds to aid in hydration, so she instructed her mother's caregiver to add ground chia seeds to her mother’s morning orange juice. It did the trick, and her mother stopped struggling with dehydration. 

In their book Quench, authors Cohen and Bria describe a “newly identified phase of water that’s not quite liquid, vapor, or ice. (It is) identified by an extra hydrogen and oxygen atom, so the molecular structure is H3O2.” They call this substance gel water, and since it is found in nature, there are no special products to buy.

Gel water is found in fruits, vegetables, & seeds (like chia seeds). Dr. Stacy Sims, a nutrition scientist at the University of Waikato in New Zealand and author of Roar, explains that plain water has a lower concentration of particles like glucose and sodium. As a result, it does not stay in our bodies as long as gel water, so it is not as effective for hydration. While ancient cultures didn’t know the chemistry behind this type of hydration, they used gel water to sustain themselves when water was scarce.  

Hydration Tips

Small habits can make a huge difference in your hydration. Pick one to try today, then build on it over time. 

• Start your day with gel water by adding citrus fruit to your water (lemon, lime, grapefruit, etc.).
• Eat lots of fruits and vegetables that are full of gel water, contain electrolytes, and are high in fiber, which helps the body absorb gel water.
• Drink and cook with bone broth. It is full of both collagen and gel water.
• Mix a teaspoon of crushed chia seeds into smoothies and other drinks. 
• Cook with coconut and ghee. Both are full of gel water and electrolytes.
• Add 1/16 teaspoon of table salt to every eight ounces of regular water. This slows its absorption, allowing it to stay in your body longer.
• Try some of these Adrenal Cocktail recipes.
  

Get a handle on your body's hydration with these simple tips, and let me know if it gives you more energy and focus.

Dr. Jamie

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8 Tips for a Healthier Halloween

Many people struggle to balance their health goals while enjoying Halloween. After all, the night is filled with so many treats that it can be tricky not to overindulge (see what I did there?).

It is easy to respond with an all-or-nothing approach. Some people avoid all sugary treats, leaving them feeling deprived. Others decide they will have all the candy they want and end up feeling guilty or bloated. There is no judgment for anyone who chooses one of these options. However, neither of the extremes tends to lead to enjoyment.

Enjoying life is part of the reason we want to be healthy. I mean, that is the ultimate goal, right? So, what if we ditched the rigid thinking and found a way to bring more balance? For my family, finding the balance has been challenging, but we have discovered some things that make it a little easier.

Let's embrace the magic, ditch the extremes, and set yourself up for a "healthier" Halloween.

Tips For a Healthier Halloween

Tip #1: Pass out something besides candy

One of my favorite houses to trick-or-treat at growing up had a jar of foreign coins. The top of the jar was small, but you could take anything you could grab between your fingers. The little ones definitely had an advantage! It was fun to see the foreign currency and figure out what country it was from.

Tip #2: Choose candy that doesn't tempt you

Sitting by a bag of Reese's Peanut Butter Cups all night would not be a good choice for me. I like them too much! Even if I did resist them, why would I want to spend my energy on that? Just give out candy that is less appealing to you, so the temptation isn’t as strong. The candy you choose will likely be someone else's favorite.

Tip #3: Read the Ingredients

Consider each ingredient separately before deciding to eat something. Watch out for high fructose corn syrup, food coloring, and hydrogenated oils when making your decision. If you wouldn't eat them separately, do you want to eat them at all?

Tip #4: Set a limit for yourself and stick to it

Decide how many pieces of candy you want to eat ahead of time. Set that amount aside so you don't unconsciously grab pieces from the bowl without realizing it.

Tip #5: Go for a walk

It might be a little chilly out, but it is a great day to go outside to chat with your neighbors. Being social and moving your body can prevent you from thinking about that bowl of candy.

Tip #6: Eat a healthy lunch and dinner (and have healthy snacks available)

Do not pass out candy (or trick-or-treat) on an empty stomach. Earlier in the day, focus on eating enough quality proteins and fats to keep you full and satisfied longer. Keep healthy snacks out and available throughout the evening. Make sure they are prepared ahead of time, so they are as easy to grab as the candy.

Tip #7: Get the candy out of sight

Make a plan to handle the leftover candy. You may want to get it out of the house; otherwise, put it in a place where it won't tempt you. Some people give a portion to local first responders, donate it to a food pantry, or let the "Switch Witch" take it. Consider your child's feelings as you decide what to do, and set their expectations ahead of time.

Tip #8: Limit candy from trick-or-treating

It can be easier to reduce the amount of candy brought home than it is to take a child's candy. Limiting the number of houses you go to or the length of time you trick-or-treat will keep the volume of candy lower.

I hope you feel inspired to make choices that bring you joy and support your health!

Dr. Jamie

Foods That Fooled Me

For years, I thought weight loss was just a matter of math: calories in, calories out. But our bodies aren’t calculators - they’re incredibly complex chemical systems. Every ingredient we eat sets off a cascade of reactions, and not all calories are processed the same way. That’s why simply eating less doesn’t always lead to better health.

We’re surrounded by feel-good labels: “low-fat,” “heart-healthy,” “vegan,” “gluten-free,” “all-natural.” They sound promising, right? But here’s the catch - Starbursts are low-fat. Oreos are vegan. Reese’s are gluten-free. That doesn’t make them healthy.

So, I stopped trusting the front of the package and started flipping it over. I look straight at the ingredients. If the list is long, full of words I wouldn’t want to eat on their own, I pass. My guiding principle is simple: if I wouldn’t eat the ingredients plain, I don’t want them disguised in a “food-like” product.

My goal isn’t to lose weight - it’s to feel good, stay energized, and support my body with real nourishment. Let me show you ten foods I used to think were healthy, and why I’ve since made the switch to whole, nutrient-dense options.

1. Veggie Burgers

I used to think soy burgers were a healthier alternative to beef because they’re lower in fat and cholesterol. Now I know better. Grass-fed beef is a complete protein that offers healthy fats. We do not need to be as afraid of dietary cholesterol as people think because it doesn’t significantly impact blood cholesterol levels. Soy patties often come with a long list of fillers, while a grass-fed burger has just one ingredient: beef. Nutrient-dense, tasty, and satisfying.

2. Fruit-Flavored Yogurt

My go-to breakfast used to be 80-calorie fruit yogurt. But “naturally and artificially flavored” is a red flag. Now I opt for plain, full-fat yogurt and add fresh berries. The fat in it is essential; it supports hormone production, stabilizes blood sugar, and keeps me satisfied and energized.

3. Orange Juice

O.J. was my childhood favorite, but one glass has 26 grams of carbohydrates. A typical orange has only 11 grams of carbs and has fiber that slows the sugar absorption. This priciple is true for all juices, so consider it when you want apple, cranberry, or any other juice.

4. Whole Grain or Wheat Bread

Modern bread is nothing like traditional bread, when grains used to be soaked and sprouted to make them easier to digest. Today’s commercial bread is made in bulk - quickly and cheaply - often with inflammatory ingredients. Bread should just contain flour, water, yeast, salt, and maybe some herbs. Most store-bought versions don’t meet this standard at all.

5. Seasoning Packets

So convenient - but often loaded with MSG, maltodextrin, disodium inosinate, and “natural flavors.” Making your own spice blends is simple, affordable, and far healthier. I keep a homemade taco/fajita mix in my spice drawer at all times.

6. Salad Dressing

“Light” and “gluten-free” dressings fooled me, too. But most contain highly processed oils that trigger inflammation. Fat is vital, but it should come from whole sources like meat, fish, olives, avocados, and coconuts. I like making my own dressings with olive oil and vinegar.

7. Vegetable Oils & Margarine

Labeled “heart-healthy,” but are they really? These oils didn’t exist before the 1900s. They’re cheap, shelf-stable, and are found everywhere - from chips to baked goods. They’re linked to inflammation and chronic disease. I cook with coconut oil, ghee, or lard, and use olive oil for low-heat dishes.

8. Wheat Thins, Pretzels & Crackers

“Reduced fat” and “whole grain” sound promising, but these snacks are high in carbs and low in nutrients. Vegetables offer more nutrition without the additives, ingredients, and low-quality oils contained in most packaged food. Plus, they’re naturally lower in carbs.

9. Prepackaged Fruit Cups

Convenient, yes again - but often loaded with added sugar. Pineapple is already sweet - why add more? Now I slice fresh fruit myself. It takes a little extra time, but it’s worth avoiding the sugar and preservatives.

10. Cereal

Cereal tends to be high in carbs, packed with processed ingredients, and fortified with synthetic vitamins. Fortification sounds good, but artificial vitamins aren’t absorbed like those in whole foods. Some studies even link excessive fortification to obesity and diabetes. I used to eat Special K during their “challenge” weeks. Now I choose real food - fruits, vegetables, meats - for sustainable health and energy.

Food manufacturers increase their profits by using cheap ingredients that are designed to be addictive and have a long shelf life. Set yourself up for health by reading the ingredients, trusting your instincts, and knowing that your body deserves healthy, nutritious food. 

Dr. Jamie

Making Probiotics

Probiotics are beneficial bacteria that help you maintain good digestion and gut health. Everyone will benefit from good probiotics. My preferred method of ingesting these "good" bacteria is through the food you eat rather than a pill you take.

Fermenting was used to preserve food before we had access to refrigerators. During fermentation, natural bacteria feed on the sugars and starches in the food, which creates lactic acid. Lactic acid preserves the food, makes it more digestible. It increases beneficial enzymes, nutrients, and good bacteria (probiotics). 

Processed foods are so convenient; they tend to fill our pantries. Our society has stopped eating as much traditional fermented food. This means we need to be intentional about getting enough probiotics in our diet. 

Let's look at why it matters and how to consume more natural probiotics.

Why Fermented Foods?

Probiotics provide your digestive system with bacteria known to benefit your immune system, help digestion, balance hormones, and even slow or eliminate disease. It keeps the bad bacteria in check and keeps your body in balance

Digestion and absorption benefit from probiotics.  The process of fermentation naturally begins breaking down food, making it easier to digest. Fermented food also provides bacteria and digestive enzymes that help your body absorb all the good nutrients in the real food that you eat.

By making your fermented foods, you ensure the quality and save money.  Finding a good brand of fermented foods that doesn't contain unwanted ingredients can be difficult. Higher-quality products can be expensive. It is more budget-friendly to make your fermented foods from a few simple ingredients. You can get the health benefits of probiotics without purchasing expensive probiotic supplements, and you might actually save money on future medical expenses.

What to make?

Fermenting most fruits and vegetables is relatively easy. You just...

• Cut them 
• Mix them with salt and spices
• Pound them to release their juices
• Store them in an air-tight container. 
• Give them time to ferment

You can find hundreds of recipes by searching "lactofermented" with the name of the food you would like to ferment. 

Traditional Sauerkraut

Ingredients:

• 1 head of cabbage
• 2 tbsp sea salt

Directions:

1. Core and shred cabbage.
2. In a large bowl, mix the cabbage with salt.
3. Pound with a meat hammer or use your hands to massage juices from the cabbage.  This can take 10-20 minutes, so be patient.
4. Place cabbage and the juice into a wide-mouth mason jar. Make sure the juices cover the cabbage. Leave at least one inch of headspace at the top of the jar.
5. Cover tightly and store on the counter for three days, then move to the refrigerator.
6. Enjoy!

Homemade Crockpot Yogurt

Ingredients:

• ½ gallon of whole-fat organic milk
• ½ cup of PLAIN yogurt (Read the ingredients to see the cultures listed, and make sure the only other ingredient in it is milk.) 
  Note: Typically, flavored yogurt does not have these cultures; this is true even for vanilla. Learn more about yogurt here.

Directions:

1. Pour ½ gallon of milk into a crockpot and cook on LOW.
2. After 2.5 hours, turn the crockpot off and let it sit for 3 hours without removing the lid.
3. Once the additional 3 hours have passed, quickly remove the lid and stir in ½ cup of plain yogurt into the warm milk.
4. Set the lid back on and wrap the crockpot in two large bath towels.
5. Let it sit on the counter for around 12 hours, or overnight.
6. Store yogurt in glass quart-size mason jars. The yogurt will continue to thicken to the desired texture after being refrigerated for 4-6 hours.
7. Add your favorite fresh fruits and nuts.
8. Enjoy!

*Don't forget to reserve 1/2 cup to start your next batch.

Do you ferment other foods? I would love some new recipes, so please share them with me at your next appointment.

Dr. Jamie