Food Coach, 224 Fifth Avenue, Level 3, New York, NY (2025)

10/15/2025

Glutathione (GSH) and NAD⁺ are both critical for cellular health, energy, and repair. Yet, they function very differently in the body. The question I'm often asked is, "Which one do I need?"

Let’s look at what they do:

⚡️ NAD⁺ supports cellular energy and repair. It drives ATP production, DNA repair, and mitochondrial resilience.

🛡️ Glutathione is the “protector.” It shields mitochondria from oxidative stress, recycles vitamins C and E, binds and eliminates toxins, and supports immune defenses.

Both are highly vulnerable to oxidative stress from mold, heavy metals, inflammation, lack of sleep, and alcohol. And both decline with age. When your NAD⁺ and GSH levels are depleted, you'll feel exhausted and foggy. When replete, you'll feel ready to take on the world!

Curiously, centenarians consistently show higher glutathione levels compared to those who experience age‑related diseases earlier in life. Human longevity data on NAD⁺ is still emerging.

But most importantly, glutathione and NAD⁺ work together. Glutathione maintains NAD⁺ in its active form, while NAD⁺ provides the energy for glutathione recycling. Deficiency in either disrupts the other.

The key distinction? NAD⁺ works intracellularly, while glutathione works both intra‑ and extracellularly, giving it a broader, more foundational role.

If you're prioritizing these molecules, start with glutathione. If you feel like you need more support, layer in NAD⁺. If you don't feel a difference with NAD+, then you probably don't need it (which is a good thing!).

Form matters:
Glutathione: best delivered via topicals, liposomal, or IV since oral GSH doesn’t absorb well. My go‑to is topical glutathione, which gets into the blood within 15 minutes.

NAD⁺: supplements have poor bioavailability, but nasal sprays, transdermal patches, and sub‑Q delivery ensure higher uptake.

Tap the link in my bio to explore these further.

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10/08/2025

Did you know coffee is one of the most effective and well-researched pre-workout enhancers?

Two decades ago, I wrote my dissertation asking if caffeine was a pre-workout aid for fat loss. The answer was "yes", with caveats. That still holds today. But here’s what’s updated: when paired with creatine, you’ve got two of the most powerful (and affordable) ergogenic aids in fitness nutrition.

This is how they work:

Coffee: Immediate Performance Aid
Backed by 20+ meta-analyses, caffeine acts as an adenosine receptor antagonist, reducing fatigue and sharpening focus. This translates to improved time-to-exhaustion, endurance, strength, and power.

Black or with milk, the benefits are consistent. On an empty stomach, it works faster; however, if you experience the jitters, you are likely a slow caffeine metaboliser, so switch to green tea.

Creatine: Long-Term Enhancer
Creatine is not an immediate enhancer. Rather, it builds muscular energy reserves (phosphocreatine stores) over days. This can lead to enhanced hypertrophy, faster recovery, and +5–15% strength & power gains. Take 3–5 g daily (timing doesn’t matter, but you can add it to your coffee for ease).

Afternoon Workout Note - Caffeine’s 4–6h half-life means late coffee can disrupt sleep, especially in slow metabolizers. Oral estrogen (BCP or HRT) can double the half-life of caffeine to 8–12h, so if you take these, switch to non-caffeinated aids like nitrate-rich beet juice.

Quick Practical Guide
☕ Coffee: ~100–200 mg (~1-2 cups) 30 min pre-workout.
💪 Creatine: 3–5 g daily
🌙 Evening Training: Opt for non-caffeinated aids to protect sleep.

Summary: Coffee provides an immediate boost, and creatine builds the long-term foundation.

Do you need to adjust the timing of your coffee to enhance your workout?

08/13/2025

Let’s be honest; summer is for socializing, relaxing, and for some, enjoying a drink or two. No judgment; just here to help you do it smarter.

Enter glutathione, your body’s master antioxidant.
Glutathione plays a crucial role in neutralizing the toxic by-product of alcohol metabolism, acetaldehyde. After a night of drinking, your glutathione levels can drop by up to 50%, making it harder for your body to recover. Supplementing with glutathione can help replenish your stores and reduce stress on your liver.

While I recommend no more than four drinks per week, this is what the research suggests:

Women: Max 2 drinks per occasion, ≤ 7 per week (daily drinking can slightly increase breast cancer risk).

Men: Max 3 drinks per occasion, ≤ 10 per week.

Most importantly, avoid drinking every day. Give your liver at least 48 hours to recover and replenish glutathione.

A note for everyone: Summer drinking can hit harder. Hot weather and alcohol together can leave you more dehydrated than you think. When you sweat, alcohol’s diuretic effect is amplified. The same drink can lead to a 10–15% higher blood alcohol level in the summer sun!

Your “Alcohol Armor” Protocol:
1. Before you drink: Take 500mg liposomal glutathione or use transdermal glutathione (I like ). Hydrate with 16oz water + electrolytes (I like ).
2. While drinking: Alternate each alcoholic drink with a glass of water.
3. Before bed: Take another dose of glutathione and 200mg magnesium citrate (magnesium helps recycle glutathione).
4. Next morning: Take another dose of glutathione and eat a protein-rich, antioxidant-packed breakfast.

Bottom Line: If you’re enjoying a summer drink, don’t stress. Alcohol is water-soluble and, with enough glutathione, is efficiently cleared from the body. (Honestly, I’m more concerned about the PCBs in your farmed salmon than your drinking!!!) Hydrate, support your liver, and let glutathione be the antidote to your summer imbibing!

07/24/2025

You've been asking for recipes! Here’s a vibrant Endive and Charred Pea Salad that’s perfect for summer. This salad is not only bursting with flavor but also packed with polyphenols and prebiotic fibers to support gut health and detoxification. If you haven't tried endive in a while, consider this your nudge to grab some at the market next time you go!

P.S. If fresh sugar snap peas are hard to find, feel free to use frozen peas instead—they work beautifully!

This dairy-free recipe is inspired by . If you’re looking for more delicious ideas, be sure to check out her cookbook, Justine Cooks. Enjoy!

📷 .

07/22/2025

Did you know that probiotics can help calm the intensity of your brain's response to stress and negative emotions? This is due to the gut-brain connection, principally mediated by the vagus nerve.

A 2025 RCT published in The American Journal of Clinical Nutrition explored this connection. The study found that even just one day of a multistrain probiotic (containing lactobacillus and bifidobacterium species) improved reaction times during demanding cognitive tasks in healthy older adults. Over eight weeks, participants also saw significant reductions in cognitive biases like hopelessness, rumination, and aggression—factors known to contribute to emotional reactivity and depression risk. The authors suggested that probiotics could help buffer the brain against negative mood reactivity, potentially lowering the risk of depression as we age. (PMID: 40222448)

Furthermore, a 2019 fMRI study in Neurobiology of Stress investigated the effects of probiotics on the brain, particularly under acute stress. After a month of supplementation, participants taking probiotics showed improved working memory performance and altered activity in the frontal cortex when exposed to stress. Interestingly, these effects weren't observed under normal, non-stressful conditions. This suggests that probiotics might particularly enhance your brain's resilience during challenging times. So, if you're going through a stressful period, add in a probiotic! (PMID: 30937347)

In another study, 63 healthy older individuals consumed either a placebo or probiotics for 12 weeks. The probiotic group showed greater improvement in mental flexibility and significantly increased serum BDNF levels, which are associated with neuronal plasticity. (PMID: 323007)

Key Takeaway: Adding a high-quality probiotic is a simple way to support your gut and brain health. But quality matters! My personal favorite is Klaire Labs Ther-Biotic.

Do you have a favorite probiotic?

06/17/2025

Yes, it can! If you're experiencing persistent gut issues that aren't responding to probiotics, antimicrobials, or dietary changes, the stress-gut connection may be the missing piece. Here are five key ways long-term stress can negatively affect your gut:

🧠 Vagus Nerve Dysfunction: 🧠 Cortisol can disrupt the vagus nerve, a key part of the gut-brain axis. Chronic stress reduces vagal tone, impairing enzyme secretion, motility, and the gut’s ability to regulate inflammation.

💥 Compromised Gut Lining:💥 Cortisol can weaken tight junctions in the intestinal lining, increasing permeability. This allows undigested food particles and toxins to cross the gut barrier, triggering inflammation, bloating, and food sensitivities.

🦠 Dysbiosis and Microbiome Imbalance: 🦠 Elevated cortisol can alter your gut microbiome, reducing beneficial bacteria like Lactobacillus and Bifidobacterium. This imbalance, called dysbiosis, can further contribute to inflammation and impaired gut function.

🛡️ Impaired Mucosal Immunity: 🛡️ Cortisol can suppress protective mucins and secretory IgA (sIgA), weakening your gut's defense against pathogens. As sIgA declines, the risk of infections, food sensitivities, and inflammation increases.

🎢 Altered Gut Motility: 🎢 Cortisol interacts with the enteric nervous system and gut muscle, altering neurotransmitter release (e.g., acetylcholine, serotonin). This can disrupt normal motility.

Key Takeaway: Supporting gut health involves more than probiotics (although beneficial). It also means managing stress through breathwork, vagal nerve devices, targeted nutrition, and reinterpreting stressors.

DM if you need help. You don't need to do it alone.

gut

04/07/2025

Diet fads are cloaked in science. Can you discern the difference between propaganda and critical thinking?

Here’s a tip: critical thinking is inclusive, while diet fads are not. The same goes for exercise trends.

So, what wellness fads have you fallen for? Comment below.

03/31/2025

Last week, I met a new client who had been following the low-FODMAP diet for 20 years. While this approach initially helped her manage digestive symptoms, she was now experiencing a cascade of adverse health effects, including nutrient deficiencies, fear-based food responses, and the development of multiple autoimmune conditions.

The low-FODMAP diet is a helpful tool for managing IBS symptoms like bloating and gas, but long-term adherence can have unintended consequences. These include gut microbiome dysbiosis, nutrient depletion, impaired detoxification, hormonal imbalances, and psychological ramifications. Additionally, the diet often masks symptoms, preventing the person from addressing the root cause of digestive dysfunction.

The most common causes of bloating, IBS, and reoccurring SIBO I see in practice are:

♾️ Low stomach acid: Stomach acid is essential for breaking down proteins, activating digestive enzymes, and absorbing nutrients like B12, iron, calcium, and zinc. Insufficient stomach acid means food isn’t properly digested, leading to bacterial overgrowth and fermentation in the gut, which can mimic IBS symptoms.

😟 Chronic stress can impair gut motility, increase intestinal permeability, alter the gut microbiome, and disrupt gut-brain communication.

🧫 Mold exposure and mycotoxins: Environmental mold exposure can promote systemic inflammation, damage the intestinal lining, and contribute to gut dysbiosis. Mycotoxins can also impair detoxification pathways, compounding the problem.

🦠 Gut infections and pathogens: Parasites, fungal overgrowth (e.g., Candida), or infections like H. pylori can cause chronic inflammation, disrupt the gut lining, and lead to persistent symptoms.

🧬 Impaired bile flow or pancreatic enzyme insufficiency can result in poor fat digestion and malabsorption, contributing to bloating and discomfort.

Your gut deserves more than symptom management—it deserves healing. Remember, food is not the enemy.

03/19/2025

The One Nutrient You Could Be Missing:

What if one nutrient could help your body detoxify better, reduce inflammation, and protect your cells from DNA damage? Meet sulforaphane — a powerful compound found in cruciferous vegetables like broccoli, kale, cauliflower, Brussels sprouts, cabbage, and broccoli sprouts.

Here’s the science behind it:

1. Supports Detoxification: Sulforaphane activates Phase II detox enzymes, like glutathione S-transferase, which neutralize harmful toxins and make them easier for your body to eliminate. Think of it as your liver’s assistant, helping it work more efficiently. 🧹

2. Fights Oxidative Stress: By activating the Nrf2 pathway, sulforaphane turns on over 200 protective genes that repair damaged cells, reduce inflammation, and protect against chronic diseases. It’s like giving your cells a shield against daily wear and tear. 🛡️

3. Boosts Gut Health: Sulforaphane reduces gut inflammation and supports the growth of beneficial bacteria, like Akkermansia muciniphila and Lactobacillus, thereby improving digestion and nutrient absorption while reducing bloating.

4. Balances Hormones: It helps your liver process estrogen, converting it into safer forms, which can reduce symptoms of hormonal imbalance like mood swings, fatigue, and PMS.

💡 *How to Get the Most Sulforaphane*: Broccoli sprouts are the richest source of sulforaphane—up to 100x more than mature broccoli! Lightly steam your vegetables to preserve sulforaphane or sprinkle mustard powder on cooked cruciferous vegetables to reactivate it. Mustard powder has been shown to enhance sulforaphane bioavailability by 400%!

✨ *Your challenge*: Add one serving of cruciferous veggies (broccoli, broccolini, kale, Brussels sprouts, bok choy, cabbage or cauliflower) to your meals today (and for the next ten days!).

Your body is designed to thrive when you give it the right foods —sulforaphane might just be the missing piece.

03/12/2025

The One Nutrient You Might be Missing

What if one nutrient could help your body detoxify better, reduce inflammation, and protect your cells from DNA damage? Meet sulforaphane — a powerful compound found in cruciferous vegetables like broccoli, kale, cauliflower, Brussels sprouts, cabbage, and broccoli sprouts. Here’s the science behind it:

1. Supports Detoxification: Sulforaphane activates Phase II detox enzymes, like glutathione S-transferase, which neutralize harmful toxins and make them easier for your body to eliminate. Think of it as your liver’s assistant, helping it work more efficiently.

2. Fights Oxidative Stress: By activating the Nrf2 pathway, sulforaphane turns on over 200 protective genes that repair damaged cells, reduce inflammation, and protect against chronic diseases. It’s like giving your cells a shield against daily wear and tear.

3. Boosts Gut Health: Sulforaphane reduces gut inflammation and supports the growth of beneficial bacteria, like Akkermansia muciniphila and Lactobacillus, thereby improving digestion and nutrient absorption while reducing bloating.

4. Balances Hormones: It helps your liver process estrogen, converting it into safer forms, which can reduce symptoms of hormonal imbalance, like mood swings, fatigue, and PMS.

💡 *How to Get the Most Sulforaphane*: Broccoli sprouts are the richest source of sulforaphane—up to 100x more than mature broccoli! Alternatively, lightly steam your veggies to preserve sulforaphane or sprinkle mustard powder on cooked cruciferous veggies to reactivate it. One study found a 4-fold increase in sulforaphane by adding mustard seed powder.

✨ *Your challenge*: Add one serving of cruciferous veggies (broccoli, broccolini, kale, Brussels sprouts, bok choy, cabbage or cauliflower) to your meals today (and for the next ten days!). Your body is designed to thrive when you give it the right foods —sulforaphane might just be the missing piece.

07/09/2018

THE VOICES: Go deeper than your surface thoughts. What are you saying to yourself to give yourself permission to act in a self-sabotaging way? It’s not conscious but subconscious. You won’t hear the voices, but you’re acting them out. I’ve described the seven most common excuses I hear from my clients when they overeat and added the silent subconscious thought that follows (...):
1. I’m tired...therefore I can eat whatever I want
2. I’ve had a hard day...therefore I deserve to eat whatever I want. This is the only thing that gives me pleasure.
3. I’m scared that people will exclude me...so I say yes to eating and drinking whatever is on offer
4. I’m scared I’m not going to lose weight....so I may as well eat this now because at least it gives me some form of pleasure.
5. I’ve screwed up already...so I’m just going to continue on eating until I feel so bad that I have to stop
6. It’s not fair. Why do I have to watch what I eat. No-one else has to...I hate being like this. I hate feeling constrained. I’m going to eat out of rebellion. (This is then followed by, “why did I do that” and the shame cycle continues)
7. I’m so busy, I don’t have time to eat. I need something fast...I’m valuing my busy-ness more than my need to eat properly. I’m not worth taking time out to feed myself properly.
***
The next time you hear these voices, link it to the subconscious thought and rebel against it.
***
For instance, if you’re tired, get sleep. If you need a reward, add more play into your life. If people don’t like you, eating or drinking with them won’t make a difference. Change direction. The more you follow your word, the greater your integrity to yourself and the more resilient and empowered you will feel.
***

06/29/2018

PEACE WITH FOOD: “To find peace we must unlearn our conditioning. We've trained ourselves to use food as a reward, comfort, a distraction or pacifier. It’s much easier to eat a muffin than admit that your life is chaotic because you struggle to say no to people. Learning how to say no and not feel guilty requires inward looking. Why do I people-please? Why are my boundaries porous? Why have I placed a value on not disappointing people? This is an example of my Nurturer archetype. Finding your peace is dependent on where you source your self-worth from. The answer is hidden in that.” One response to inquisitive interview. I also explain why touch is such an important healing modality. Link in bio for more. 📷

Food Coach

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