PART 4 HEALING TRAUMA AND HEALTH

We know that trauma has profound effects on both physical and emotional health.  I have outlined many of the emotional health manifestations in part one.  Unfortunately the medical and mental health community have ignored physical well being as if the brain is somehow separate from the body.  It is so important to bring help and healing to the whole person while working with the effects of trauma.  When we look at mental health problems they are very often accompanied by metabolic health problems such as type 2 diabetes, obesity, heart disease and and auto-immune issues and of course all kinds of addictions.  

Life style is the key to enhancing health and happiness.  Once we do our trauma work and have begun to function with some hope for happiness and are able to embrace our trauma as a part of out history which has launched the ability to function from the perspective of deep self compassion and wisdom, we are much more able to treat our physical selves with kindness and healing as well.  My focus in this part 4 is precisely those aspects of life style.

Nutrition 

One of the primary attempts to self sooth when restimulation of trauma arises is use of food.  Binging on a favorite junk food like ice cream (mother's milk), chips, baked goods like cookies, cake and bread are the usual suspects.  I used to alternate sweet, then salty, and back as my binge favorite especially when high on weed.  The effect of these favorites including alcohol and drugs is to dampen the feelings associated with trauma.  It is an attempt to re-regulate our nervous system by aversion of having those emotions.  The willingness to give up these substances (I hesitate to call them nutrition) is very hard to break.  We are like little ones who cling to our blanket in order to feel a fleeting sense of safety which eventually become the source of guilt, remorse and self hatred.  Self hatred erases the work of self compassion.  

If you decide to clean up your nutrition act, it is important to go thru a period of withdrawal, both emotional and physical and to find other self soothing stimulations which are healthy and effective.  Believe me it is so worth it in the end once the feeling of physical well being is enhanced.  

So let's talk about nutrition.  Every person is different and requires different levels of macro nutrition.  The first thing to do is to simply eliminate all packaged junk food.  This will cut down on your consumption of sugar and processed carbs.  If you find yourself feeling substantially better, then this is your food plan....no junk food.  But if you suffer from any metabolic disorders you may need to go further.  When I reduced my carb intake with the ketogenic diet which stresses moderate protein, high fat and no more than 20 net carbs, my Autism comorbities resolved.  No more depression and anxiety.  My energy increased and the clarity of mind was amazing.  My moods were stable and I felt blessed from eating this way.  I still had my favorites like low carb Magic Spoon cereal and homemade keto bread which tugged at my cravings but even those were muted by the extreme reduction of carbs.  I was in mild ketosis but my yearly blood work always showed that I had "mild pre diabetes".  All my research showed me that I needed to go further to resolve the elevated blood glucose and insulin resistance (hyper insulinemia). So I further restricted my macros to animal protein and lots of yummy animal fat and essentially no carbs or fiber.  For me this was transformational.  All cravings were gone.  Hunger was suppressed  to the point that I started eating 2 meals per day within a 6 hour window.  Food was relegated to fuel for health rather than a quick easy fix to regulate my emotional pain.  My blood glucose went from 108 to 76 and my fasting insulin went from 5.8 to 2.5.  I no longer had pre diabetes.  I even found out that my atherosclerosis in my heart and aorta was extremely low.  

So the type of nutrition you eat should be defined by the level of metabolic health you desire.  Eating whole one ingredient food is key.  It can be vegetarian, mediteratian, keto or carnivore.  Regular blood work is very helpful but it is important to remember that the numbers represented are averages of mostly those who eat the very unhealthy standard American diet which has inflated out rates of obesity, diabetes, and heart disease.  I am 75 and take no prescriptions only supplements like magnesium, D3/K2, vitamin C to reduce bruising and lots of salt and electrolytes.  

Exercise

Regular exercise keeps us healthy and strong. Resistance training (lifting heavy things) brisk walking, yoga, sports, HIIT, are all good choices.  I swim laps in the pool 6 days per week.  I love being in the water and the meditative effect of patterned breathing. Do what you enjoy in order to be committed to exercise in the long run.  

Spiritual connection

Your spiritual connection is also very individual.  Whatever form you choose, it should meet your needs and resonate with you.  Think in terms of not needing to change much to fit in rather than trying to change yourself in order to fit in.  This goes for atheists and agnostics as well.  Choosing ethical conduct and kindness and meditation is a fine choice especially if it enhances your self compassion work.  I chose Tibetan Buddhism and I practice every day and lead a little Sangha practice group which I sincerely enjoy. 

Good sleep 

Healthy nutrition enhances good sleep.  Try to get 8 hours.  Many of us post menopausal women have broken sleep.  I have found this to not be a problem.  I get up to pee a couple times and even watch a fun show, then go back to sleep.  I am an extreme lark so I am asleep by five and up by 1 or 2 am.  It is now 2:34 am. This is my favorite most productive time of the day.  I swim at 5 am and enjoy the empty gym.  Whether you are a lark or an owl my opinion is that we do better if we can set up our lives so that we can honor our natural biorhythms.  I don't understand the necessity of molding ourselves to the cultural norms although not all of us can honor our biorhythms out of financial necessity.

Social Network

Having healthy satisfying connection with others is key to general health.  Whether you are an introvert or an extrovert will define the types of connections you have.  I live with my immediate family and connect with them every day.  I have a few friends which I treasure but am not fully engaged with.  Once a week is enough for me.  My main social connections are my clients I meet with and love dearly. As an introvert that is enough for me and makes me very happy.  Extroverts get regulated by being engaged in activities with others, introverts get regulated by being alone. Choose your social live accordingly.  

My next part will present a few case studies who I am currently working with.  These will be anonymous in order to protect their privacy.  They have all consented and will reflect the amount of work and healing that has currently been achieved.  All will have read their pieces and approved before publishing.   

Until then

Much love and be well,

Michele Happe MA mhappenow.happe@gmail.com  775 230-1507

Search for my Metabolic Mind Page and  my Psychology Today page

Comments are welcomed 

AUTISM AND FOOD

As a very late diagnosed autistic woman myself and an expert in eating disorders I have been cogitating on the relationship between food and self regulation in autistic people.  As background I ran one of the first eating disorders in the country and am myself recovering from anorexia and compulsive overeating.  Parenthetically I am also sober for 45 years.  I became a metabolic coach a few years after learning about therapeutic ketosis for my metabolic health.  To my delight all the symptoms of my eating disorder resolved particularly when I adopted a carnivore zero carb eating regimen.  I like regimens because I am autistic and it fits so well with the way my brain works.  

I recently began working with a brilliant autistic woman who was in deep trauma from a very unhappy marriage.  She wanted support for her mental health and, particularly from her bulimia which I prefer to call vomiting behavior.  In autism it all starts with food preferences.  It is well known that due to our hyper sensitive nervous systems we gravitate to certain foods.  I wasn’t particularly picky as a child although my favorite breakfast was graham crackers crunched up in a bowl with chocolate sauce and milk.  My mother let me eat this.  I was always  a very ritualistic eater for instance eating around the core of a carrot to savor the sweet inner core as my ritual finale.  Speaking of carrots in my adolescent anorexic years I ate so many carrots that my skin turned orange.  

Autistics are all about attempts at self regulation.  We constantly are looking for ways to self soothe especially if we are high masking individuals who are attempting to fit into the neurotypical ways of our peers.  We have many food aversions which restrict our consumption around texture and taste.  Most of these self regulatory attempts are referred to as stimming.  Most of our stimming behaviors are healthy and to be encouraged as they do help us to self regulate.  Some of them however are harmful.  Eating disorders and other forms of addiction, cutting, etc. can lead to shame and blossom into depression, anxiety, OCD which only cause more pain and the need to self regulate which can lead to a disastrous feedback loop of pain, suffering and more metabolic illnesses down the line such as diabetes, heart disease, IBS, and cancer to name a few.  

I teach all my clients who are suffering from metabolic disorders including depression and anxiety to get into therapeutic ketosis which will ultimately enable them to focus on the other issues which lead to health such as regular exercise, good sleep, and particularly for those with autism, to set up your life which reduces stress, such as avoiding small talk, parties, noisy environments and most importantly unhappy stressful relationships.  Most of my relationships are with my immediate family who I live with who are also introverted and don’t give me grief for preferring to be alone in my sweet little safe room.  I have a few outside friends who get me and love me for my quirky self.  The remaining relationships I have are with my clients and my Buddhist sangha because I love my work and Buddhism and we engage in anything but small talk. 

If what I am sharing here makes you wonder if you might be on the Autism Spectrum or on your way to or have a metabolic illness do your research.  Learn more about those issues which plague your equanimity and balance.  And if you are so inclined to get professional health give me a call or find someone who is well versed in Autism and metabolic health who can support and guide you into a more fulfilling happy life. 

Be well

Michele: mhappenow.happe@gmail.com, 775 230-1507, Blue Sky, and Linkedin 

INTESTINAL TROUBLES LIKE IBS, CROHN’S, CONSTIPATON etc and KETOSIS.....REALLY?

Yes really.  I tell my clients that I have a PhD in poop!  A few months after covid in October.2020 I was suffering from long covid.  I had superficial blood clots, neuropathy all over my body (remember I am in my 70's).  At the end of January I got constipated.  I had never had much trouble with this in the past so I didn't really know what to do.  It really hurt when I pushed.  After just four days of this I had a searing unbearable pain in my gut and rushed to the hospital.  I started throwing up and an X-ray confirmed my colon had perforated.  A few hours later I had a foot less colon in my body and a iliosomy bag hanging from my stomach.  I was suffering from mild sepsis and was weak and totally freaked out.  I was in the hospital for over a week and had the bag removed in reconnection surgery about 6 weeks later, then I had to have another surgery for numerous incisional hernias and treatments for small bowel obstructions.....it was a nightmare.  We all concluded this was an artifact of long Covid.  

I have every possible over the counter for constipation just in case and still pray every morning and am grateful for a successful poop.  I was recently watching an interview between Bret Schur MD and Nick Norwitz PhD about ketosis and his severe illness with Inflammatory Bowel Disease.  It was terrifying and enlightening.  He had tried everything and as he said he had no life in his early 20's.  He was worried that surgery was the next step and in order to avoid that he tried the ketogenic diet.  His symptoms improved, the bleeding stopped and eventually his disease was in total remission.  He is now getting his MD at Harvard and has his PhD in Cell Biology and Biochem.  (see video below).  

Since I am total carnivore now and was originally told I needed a low fiber diet, my intestine and colon are very happy.  If you have any intestinal issues I would heartily recommend the Keto/Carnivore diet and watch many issues as well as intestinal issues resolve.  So now without further ado let's watch Nick and Bret dive into this issue.  

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Amazing huh!

If you need any coaching for all things keto/carnivore give me a call, email or text. I can be reached at:

775 230-1507

mhappenow.happe@gmail.com

Until next time:   Be well

ACTUALLY HOW BAD IS ALCOHOL FOR YOU

I have been sober since 1980...I have always been grateful for my sobriety because it has helped me clean up my act in so many other ways.  But now I discover that the dangers of consuming alcohol are so much more profound than I ever knew.  I will be posting a link to one of my hero's in the mental health and theraputic ketosis space, Dr.Chris Palmer, a psychiatrist at Harvard.  He is working with the most "hopeless" mental health disorders schizophrenia and bipolar disorder.  Who knew ketones would be a profoundly helpful treatment to eliminate the heart breaking symptoms of these disorders.  

Back to alcohol.  What I have learned is that alcohol damages the mitochondria in every cell of our body.  Mitochondria are responsible for energy created in those cells.  This can even occur in what is considered healthy levels of drinking especially if you have a genetic predisposition for alcoholism.  The most profound damage happens first in the liver (we all know that) and second, to the brain!

Many believe that the brain gets its primary energy from glucose...but this is not true.  The majority of the world population are fueling their brains with glucose because of the over consumption of carbs.  What the brain actually prefers are ketones, a fatty acid, for fuel.  This is also true for the liver by the way.  The harmful byproducts of alcohol  sneak into the brain preferentially and at first make us feel better but ultimately damage the brains ability the receive the energy it needs to function.  Not only do ketones heal the brain and liver and so many other systems in the body like the heart, but they also heal and reverse the whole metabolism.  

Even moderate consistent amounts of alcohol can do damage to the brain, liver and even the gut promoting many types of cancer, demential and cirrhosis of the liver.  

This is a brief intro to a wonderful video with Dr. Chris Palmer.  If you want to be scared about you drinking please watch...he gives solutions to the problem at the end which are very hopeful indeed.  

Here is the link

https://www.youtube.com/watch?v=I1UT-XKQFD0

I welcome your comments and please subscribe because I will be posting on a more regular basis and tell you friends and family to visit as well.  

Michele

775 230-1507.       mhappenow.happe@gmail.com

KETOSIS FOR WEIGHT LOSS....AND WAY BEYOND...

Lots of exciting things are happening in the scientific world  about ketosis.  Not only is ketosis good for weight loss it also successfully addresses and either minimizes or reverses:

    TYPE 2 DIABETES

    PCOS

    HEART DISEASE

    CANCER

    IRRITABLE BOWEL AND CRONES DISEASE

    ADHD

    ALZEIMERS 

    SCIZOPRENIA AND BIPOLAR DISORDER

    DEPRESSION AND ANXIETY

    AUTISM SPECTRUM

    ALCOHOLISM

and the list goes on

I have been in some form of ketosis for many years.  This year I doubled down and became carnivore because I wasn't happy with an A1C of 5.9.  Within a week of the change I started seeing blood glucose consistently under 100!  There are so many benefits.  No more hangry, mood leveling out, I get to eat lots of butter and bacon (who doesn't love bacon), really good sleep, no more cravings for anything, and memory improvement (barring difficulty with nouns and names....Im 74 in October) and a stable weight for the first time in my life.

I have been working with clients as a recovery coach, a mindfulness coach and in the last year as a metabolic coach.  With gentle loving shoves, many of my clients have adopted the diet with wonderful results.  One is off 3 meds for diabetes.  Many have lost lots of weight and feel better.  Many report stable mood and less anxiety.  And all report a freedom for craving and addiction to carbs....because they have severely reduced carbs to under 20 total.  I spend hours each day researching all the best science around therapeutic ketosis.  It abounds and is fascinating and gives me a good foundation for helping others in my private practice.  It also helps the I ran one of the first eating disorder units in the country in the 1970's.  

I am on a mission.  It makes me so happy for my clients to get such great results just by changing what they put in their mouth.  I have started a text group for all of them and want to expand to others who are interested in healing their metabolism. If you are interested give me a call or text.  All my practice is video now so it doesn't matter where you are worldwide.  As a practicing Buddhist my commitment to kindness and non harm has enabled me to be of service with a small slice of the population in my endeavor to heal the world....

Until then...be well

Michele Happe MA

775 230-1507    email: mhappenow.happe@gmail.com

My Experience with the Ketogenic Diet

After menopause I gained about 20 lbs.  I was eating about 1200 calories per day and still gaining.  My diet was very low carb.  I was desperate as my sister will later die of a heart attack at 54.  I know that in our family the road to health and longevity was very narrow.  I lost 30 lbs on Medifast and loved it but did not want to continue to eat packaged food.  I began to research.

I found information on the Ketogenic Diet which is similar to Atkins but not identical.  I am a geek so I looked for scholarly info and found a bunch of lectures by Jeff Volek and Steven Phinney who are medical doctors actively involved in scientific research on the effects of the diet.  After hours of watching videos and reading articles I decided to give it a try.

One of the things I loved about starting out was figuring out the proper proportions of what they called "macros".  It was a steep learning curve but since I am a geek I enjoyed the new technology involved in getting proper proportions of macros while keeping calories reasonable.

Within a week I felt wonderful.  I was full and satisfied all day, I enjoyed all the high qualities foods I was eating and my mind became so clear.  I had energy and found that my mood was so much more stable and I was content.  I have a long history of being a food obsesser.  I would plan after one meal what the next meal would immediately be.  All of that was gone.  The only time I get weird and cravey is when I get hidden sugar, especially in Thai food.  I never even consider eating grain related foods or high carb vegetables or fruit because I don't want to lose this wonderful feeling of non attachment to food.

I am planning on having my blood work done in November so I can do a comparison with last year before Keto.  I will let you know how it goes.

In the meantime,

Be Well