Witts Wellness

03/31/2026

WALKING BACKWARDS

Most people spend their time walking forward, but there can be surprising benefits to occasionally walking backwards or even going up steps backwards.

It may feel unusual at first, but moving in reverse changes how the body uses its muscles and joints. Because the movement pattern is different, it activates muscles that are often underused in normal walking.

When you walk backwards, the body places more emphasis on the quadriceps, the muscles on the front of the thighs that help stabilize and support the knees. Strengthening these muscles can help improve knee support and may reduce strain placed on the joint during everyday activities.

Walking backwards can also:
• Strengthen the quadriceps and muscles around the knee
• Improve balance and coordination because the brain has to work harder to control movement
• Reduce stress on the knee joint compared to some forward movements
• Improve ankle mobility and lower leg strength
• Activate different stabilizing muscles in the hips and legs
• Help improve posture by encouraging a more upright position

Going up steps backwards can further challenge the legs. This movement increases the engagement of the quadriceps and glutes while encouraging controlled knee movement. Because you cannot rely on momentum the same way you do walking forward, the muscles must work harder to stabilize each step.

This type of movement is sometimes used in physical therapy programs to help strengthen the muscles that support the knees and improve joint stability.

As with any exercise, it should be done safely.
• Start slowly and use a railing if needed
• Practice on flat ground before trying stairs
• Make sure the surface is clear of obstacles
• Focus on controlled, steady movements

Adding different movement patterns like this can challenge the body in new ways and help strengthen muscles that may not get much attention during normal daily activities.

Sometimes small changes in how we move can create big improvements in strength, stability, and joint support.

03/08/2026

Your skin is the largest organ. What you're putting on your skin needs to be processed through the other organs. For example - if you're dealing with fatty liver, look at your lotions and makeup as part of the problem. Plus they are an endocrine disruptor which affect the hormones, thyroid and other issues.

Read. Your. Labels.

03/01/2026

Let’s talk about TUDCA (tauroursodeoxycholic acid) - one of the most underrated tools for liver, digestion, and metabolic health.

TUDCA is a bile acid that helps your body properly move and thin bile. When bile gets sluggish, it can back up into the liver and cause inflammation, poor detoxification, hormone imbalance, and even blood sugar issues.

Benefits of TUDCA:
• Supports healthy bile flow
• Protects liver cells from stress and inflammation
• May help with fatty liver
• Supports better digestion of fats
• Can improve insulin sensitivity
• Has neuroprotective (brain-supporting) effects
• Reduces ER stress inside cells (huge for metabolic health)

If you’ve had your gallbladder removed… this is important.

Without a gallbladder, bile is no longer stored and released in a strong, concentrated burst when you eat fat. Instead, it slowly drips from the liver into the intestine. This can lead to:
• Difficulty digesting fats
• Bloating after meals
• Loose stools
• Fat-soluble vitamin deficiencies (A, D, E, K)

TUDCA helps improve bile flow and quality, making fat digestion more efficient and reducing post-meal discomfort. Many people without a gallbladder notice better tolerance to healthy fats when using it.

Typical dosage:
Most people use 250 - 500 mg daily.
For more therapeutic support (like fatty liver), some protocols go up to 1,000 mg daily, divided into two doses - ideally under guidance.

Best time to take it:
Take TUDCA with a meal that contains healthy fat.
If using twice daily, split between breakfast and dinner.

⚠️ Cautions:
Do not use if you have a blocked bile duct or an active gallbladder attack without medical supervision. Start low and increase slowly if you’re sensitive.

As always, supplements are just one piece of the puzzle. Supporting your liver also means stabilizing blood sugar, eating whole foods, staying hydrated, and moving your body regularly.

Your liver works hard for you - especially if your gallbladder is gone. Give it the support it deserves. 🌸

02/26/2026

I previously posted about how wonderful NAC is for respiratory issues… so let’s talk about some of the OTHER amazing things it does - especially for insulin resistance and blood sugar balance.

Most people know NAC (N-acetyl cysteine) as the go-to for mucus, sinuses, and lung support. But behind the scenes it’s working on something even bigger: your metabolic health.

Here’s the connection:
■ It builds glutathione - your master antioxidant
Insulin resistance is strongly driven by oxidative stress. NAC helps your body make glutathione, which lowers that stress and allows insulin receptors to function the way they’re supposed to.

■ Better cellular communication
When oxidative damage and inflammation go down, your cells can “hear” insulin again - meaning glucose can move into the cell for energy instead of staying in the bloodstream.

■ Inflammation comes down
Chronic, low-grade inflammation is a HUGE piece of the insulin resistance puzzle. NAC helps calm that fire.

■ Liver support = better blood sugar control
Your liver plays a major role in regulating glucose. NAC supports detox pathways and helps reduce fatty buildup, which improves metabolic balance.

■ Hormones & cravings
By improving insulin sensitivity, many people notice fewer sugar cravings, more stable energy, and better hormone balance (this is why it’s often used in PCOS support).

So while it’s famous for respiratory health,
Here’s also powerful support for:
• Blood sugar balance
• Insulin sensitivity
• Liver health
• Inflammation

Same supplement… deeper root-cause support.

Our bodies are never working in separate systems - and NAC is a perfect example of that.

01/27/2026

At this time of year, with all the illness and respiratory issues going around, adding eucalyptus to your shower can be a simple but powerful way to support your body naturally.

When warm water hits eucalyptus, the steam releases its natural oils, turning your shower into a mini respiratory therapy session.

Benefits of eucalyptus in the shower:
• Opens sinuses and supports easier breathing
• Helps with congestion, allergies, and seasonal colds
• Supports lung health and immunity
• Calms the nervous system and reduces stress
• Clears mental fog and improves focus
• Naturally antibacterial and antiviral

From a holistic and Traditional Chinese Medicine perspective, eucalyptus helps move stagnant energy in the chest and lungs - areas that are often affected during seasonal changes. When the lungs are supported, the body is better able to defend itself.

You don’t have to focus on what to eliminate. Simply add supportive practices like this, and the body naturally finds balance.

Small daily habits. Big healing impact 🌿💚

01/19/2026

MICROBIOME - What is that?

Your gut microbiome is doing far more than just digesting food.

Those trillions of bacteria in your gut help regulate mood, energy, immunity, hormones, inflammation, skin health, and even brain function. About 90% of serotonin (your “feel-good” neurotransmitter) is made in the gut, which is why gut health and mental health are deeply connected. When the microbiome is out of balance, it can show up as fatigue, anxiety, brain fog, cravings, poor sleep, bloating, and weakened immunity.

So how do we support a healthy microbiome?
Diet matters most:
• Eat plenty of fiber (veggies, leafy greens, berries, flax, chia)
• Include fermented foods like sauerkraut, kimchi, yogurt, kefir
• Feed good bacteria with prebiotics (garlic, onions, asparagus, bananas)
• Get quality protein and healthy fats
• Reduce sugar, ultra-processed foods, artificial sweeteners, and excess alcohol

Helpful supplements (when needed):
• A quality probiotic (strain diversity matters)
• Prebiotic fiber to nourish good bacteria
• Digestive enzymes to improve breakdown and absorption
• Glutamine to support the gut lining
• Magnesium for gut motility and nervous system support

Bottom line: you can’t out-supplement a poor diet. Clean, whole foods come first - supplements simply support the process.

When you heal the gut, the body often follows 💚

(Not medical advice - just education and awareness.)

01/17/2026

Red Light Therapy. If you're curious, check this out.
We use red light therapy in our house very frequently.

A deep dive into how red and near-infrared light influence cellular health at the most fundamental level, with a practical framework for improving skin aging, reducing inflammation and pain, enhancing fat loss and muscle recovery, sharpening cognitive function, and supporting long-term energy and re...

01/08/2026

Everyone reaches for vitamin C and zinc this time of year, but NAC (N-Acetylcysteine) is one supplement that really deserves more attention.

NAC helps your body make glutathione, often called the master antioxidant. Glutathione is key for immune support, liver detox, and protecting your cells - and levels drop when we’re stressed, sick, or exposed to toxins.

One of the best things about NAC? It helps break up thick mucus, making it great when congestion, cough, or sinus stuff is going around (which seems to be a lot lately).

How & when to take NAC:
• Best taken on an empty stomach for absorption
• Typically taken in the morning or between meals
• Can be taken with food if it causes mild stomach upset
• Often paired with vitamin C, selenium, or glycine for additional glutathione support

You might notice a sulfur smell - totally normal and part of what makes it work.

Bottom line: NAC supports your body from the inside out, instead of just covering up symptoms. A simple add-on that can make a big difference, especially this time of year.

01/04/2026

Everyone is buzzing about WEGOVY, the new GLP-1 pill that is coming out this month, and I get why.

Everyone is looking for the magic pill - but the truth is, there is no such thing. A pill that helps curb appetite, slow digestion, and promote weight loss sounds exciting, but here’s the part that often gets skipped in the excitement: every medication comes with side effects, and this one is no exception.

Commonly reported GLP-1 side effects include nausea, vomiting, diarrhea, constipation, bloating, acid reflux, fatigue, dizziness, loss of muscle mass, gallbladder issues, and in some cases blood sugar crashes. Long-term use may also affect digestion, nutrient absorption, and metabolic signaling.

What’s important to understand is that this medication works by mimicking what your body already does naturally when your diet is cleaned up - balancing blood sugar, reducing insulin spikes, increasing satiety, and lowering inflammation. You can stimulate many of these same pathways by changing what and how you eat.

One of the biggest concerns I see is this mindset: “I don’t need to change my diet as long as I’m on the pill or injection.” But if the root cause isn’t addressed - ultra-processed foods, sugar overload, poor gut health, mineral deficiencies, and insulin resistance - then nothing is actually being fixed.
If you stop taking the pill and you’re still eating the same way, your body will respond the same way it always has. That’s why so many people regain the weight and end up worse metabolically than before.

Tools can be helpful, but they are not cures. Lifestyle is the foundation. Fix the root cause, and the body can do what it was designed to do - without depending on a medication forever.

Food still matters. The body still remembers.

12/18/2025

Cholesterol has become one of the most misunderstood lab markers in modern medicine. Too often, doctors look only at a number on a piece of paper instead of looking at the whole human being sitting in front of them.

Most appointments focus on total cholesterol and maybe triglycerides, but that is not the full picture - not even close.

What actually matters:
HDL (the protective cholesterol)
LDL (which is not all the same)
LDL particle size - are they large and fluffy or small and dense?
LDL particle number
Triglycerides - a key marker of metabolic health

Triglycerides are not just “bad fats.”
They are the body’s primary way of storing and transporting energy. Triglycerides:

Provide fuel between meals

Reflect how well the body handles carbohydrates and sugars

Are closely tied to insulin resistance and inflammation

Work in balance with HDL (low HDL + high triglycerides is a major red flag)

Elevated triglycerides often point to deeper issues like poor blood sugar control, chronic inflammation, liver stress, or a highly processed diet - not a simple fat problem.

Small, dense LDL particles behave very differently in the body than large, fluffy LDL particles, yet most people are never tested for this. Two people can have the same total cholesterol number and have completely different cardiovascular risk.
Inflammation, insulin resistance, lifestyle, stress, diet, and overall metabolic health.

Cholesterol is not the enemy.
It is essential for:
Heart function
Brain health
Hormone production
Cell membranes
Vitamin D synthesis

When cholesterol is artificially driven too low, the body suffers.

Years ago, anything under 300 total cholesterol was considered normal. Over time, that “normal” range has continued to drop lower and lower - often without considering long-term consequences. Lower is not always better, and for many people, it may actually be dangerous.

Statins work by depleting cholesterol, but cholesterol is not a toxin - it’s a vital building block. Numerous studies and clinical observations have shown that many people who experience cardiovascular events are already on statins. That should raise important questions, yet those questions are rarely asked.

Instead of asking: “How fast can we lower this number?”

We should be asking:
Why is the body producing cholesterol?
Is there inflammation?
Is blood sugar unstable?
Is the liver stressed?
Is this person deficient in nutrients?
What is their lifestyle actually like?

Numbers don’t tell the whole story.
People do.

It’s time we stop treating lab ranges like gospel and start practicing individualized, common-sense medicine that looks at the entire picture, not just a cholesterol score.

Your body is smarter than a lab slip.

12/18/2025

Have you ever noticed that once your nose starts running, it just won’t stop - especially during a cold or allergy season?

Here’s something most people never think about: many disposable tissues are treated with chemicals, including trace amounts of formaldehyde or formaldehyde-releasing agents, used to improve softness, strength, and shelf life. While the amounts are considered “small,” formaldehyde is a known irritant. Repeated exposure right at the delicate skin inside and around the nose can:

• Irritate nasal tissues
• Trigger inflammation
• Dry out the lining of the nose
• Cause the nose to run even more as the body tries to protect itself

So the more you wipe, the more irritated the nose becomes - and the cycle continues.

Back in the day, people used 100% cotton handkerchiefs, and for good reason. Cotton hankies:
• Contain no chemical additives
• Are gentler on sensitive skin
• Don’t dry out the nasal passages
• Can reduce irritation over time instead of worsening it

They’re washable, reusable, and far kinder to your nose (and the environment).

If you or your kids struggle with a constant runny nose that never seems to resolve, it might not just be allergies or a lingering cold - it could be what you’re wiping with.

Sometimes going “old school” really is the healthier choice.

12/14/2025

There are many supplements people take for skin and joint health, but one that often gets overlooked is hyaluronic acid.

Hyaluronic acid is a naturally occurring compound in the body. Its main job is to attract and hold moisture, which is why it plays such a big role in skin, joints, eyes, and connective tissue.

Daily dosing guidelines (oral supplements):
• Typical range: 60-200 mg per day
• A common effective dose: 120 mg daily
• Can be taken once daily or split into two doses
• May be taken with or without food

Why people use hyaluronic acid:
• Supports skin hydration and elasticity
• Helps reduce dryness and fine lines caused by dehydration
• Lubricates joints and supports mobility
• Helps with dry eyes and overall tissue hydration

Helpful tips:
• Drink plenty of water - hyaluronic acid works best when you’re hydrated
• Works well alongside collagen and vitamin C
• Consistent use for 4-8 weeks is usually needed to notice results

Our bodies naturally produce hyaluronic acid, but levels decline with age. Supporting it the right way can make a noticeable difference in both skin comfort and joint movement.