http://www.linkedin.com/in/drjameysinardi

LARP Studio, Thousand Oaks, CA (2025)

11/25/2025

GOOD vs. BAD BACTERIA — What It Really Means

Your gut hosts trillions of microbes that constantly communicate with your immune system and your brain. Some help calm inflammation… while others trigger stress, pain, and mood changes. The difference comes down to the signals they send.

🔥 Bad Bacteria = Inflammatory Signals

When harmful microbes gain ground, they release compounds that activate inflammation:

▪ Pro-inflammatory cytokines
These alarm molecules activate the immune system. Excess cytokines can drive chronic inflammation that spreads through the body and brain.

▪ Disrupted short-chain fatty acids (SCFAs)
Dysbiosis alters SCFA patterns. Some SCFAs signal immune cells to increase inflammation instead of regulating it.

▪ Neural inflammation
Cytokines and inflammatory SCFAs can travel through circulation or influence the vagus nerve, contributing to brain fog, anxiety, low mood, and impaired cognition.

Good Bacteria = Protective Signals

Beneficial microbes help regulate inflammation and support healthy gut–brain function:

▪ Anti-inflammatory SCFAs (especially butyrate)
Butyrate strengthens the gut lining, reduces inflammation, and nourishes intestinal cells.

▪ Balanced cytokine production
Good microbes help prevent unnecessary immune activation.

▪ Healthy gut-brain communication
They create metabolites that support neurotransmitter balance, emotional stability, and stress regulation.

It’s not about the microbe itself—
it’s about whether the messages it sends promote calm or trigger inflammation.

Good bacteria → anti-inflammatory, protective, brain-supportive
Bad bacteria → inflammatory, immune-triggering, brain-disrupting

Your microbiome influences your mood, immunity, and inflammation every day.

📚 Source:
- https://doi.org/10.1038/s41575-019-0157-3

- https://doi.org/10.1007/s12016-011-8291-x

11/24/2025

Grow Marigolds → Heal Your Gut, Mind & the Earth
If you’re starting the Mind–Gut–Earth Connection Reset, marigolds are the easiest—and most powerful—place to begin. These bright flowers do far more than decorate a garden… they nourish your body, balance your microbiome, and reconnect you with the soil that supports mental health.

🌱 Why Marigolds?
Marigold petals are edible and packed with:
• Lutein + zeaxanthin → eye + brain support
• Flavonoids → anti-inflammatory + antioxidant protection
• Carotenoids → immune support + healthy skin
• Antimicrobial compounds → supports the gut & helps fight pathogens
• Mild bitters → stimulate digestion & bile flow

Add the petals to salads, sandwiches, soups, omelets, rice bowls, wraps, herbal teas, or sprinkle them on anything for extra color and healing.

🧠 Mental Health Benefits
Working with soil isn’t just grounding—it’s biochemical therapy.
Healthy soil contains Mycobacterium vaccae, a beneficial microbe shown to boost serotonin pathways and reduce symptoms of stress and depression. Your hands in soil = a natural mood lift.

(Reference: Lowry et al., 2016; Matthews & Jenks, 2013)

🌍 Small Space? No Problem.
You don’t need land—marigolds thrive in:
• Balcony pots
• Window boxes
• Kitchen counter planters
• Small patio containers

All you need is:
✔️ Sunlight
✔️ Water
✔️ A small pot
✔️ Organic potting soil

💛 Why They’re the First Step
Marigolds represent everything the Mind–Gut–Earth lifestyle teaches:
✨ Food that heals
✨ Soil that supports mental health
✨ Beauty you can eat
✨ A deeper connection to nature
✨ Low-cost, high-impact wellness

If you can grow one marigold, you can grow a garden.
If you can grow a garden, you can grow your health.

Ready to begin? 🌼✨
Comment below 👇

11/24/2025

Bosses: Want to Save Big and Improve Productivity?
Here’s a secret many companies don’t realize: paying a few extra dollars a day for fresh organic food at the office can translate into massive savings in medical insurance, absenteeism, and burnout.

• Around one‐million U.S. deaths per year stem from diet‐related chronic diseases—conditions like type 2 diabetes, heart disease, cancer, and obesity.
• 90% of the U.S. healthcare costs (~$4.1 trillion/year) go to treating chronic illnesses.
• Grocery prices are still rising: U.S. food‐at‐home inflation recently hit about 3% year‐over-year.
When you combine increasing food costs with disease risk–you get a strong business case for shifting employee nutrition.

Simple Shifts That Send a Big Message
Instead of donuts every Monday morning, bring in:
• Fruit and veggie trays as snacks (berries + carrot sticks > sugary pastries)
• Fresh-pressed organic juice station alongside coffee for a healthier energy boost
• Pre‐cut salad bowls or wrap options instead of fast-food pizza lunches

These small adjustments:
✔️ Raise daytime alertness and mood
✔️ Reduce mood dips & sugar crashes
✔️ Lower rates of distraction, irritation, and time off for illness

📈 ROI on Employee Health
Employees who eat nutrient‐rich, whole foods perform better cognitively, catch fewer illnesses, and take fewer sick days. That means lower insurance premiums, fewer productivity losses, and healthier team culture. For bosses, that’s dollars back in your budget.

⸻

🔗 Sources
― https://doi.org/10.3389/fpubh.2024.1339859
― https://www.cdc.gov/pcd/issues/2024/23_0267.htm
― https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2024.1339859/full
― https://pmc.ncbi.nlm.nih.gov/articles/PMC9921002/
― https://tradingeconomics.com/united-states/food-inflation
― https://www.usinflationcalculator.com/inflation/food-inflation-in-the-united-states/

11/22/2025

Long-Term PPI Use Can Affect Your Body in Major Ways

1️⃣ Nutrient Malabsorption (because stomach acid is required for absorption):
PPIs can lead to deficiencies in:
• Magnesium → muscle cramps, arrhythmias
• Vitamin B12 → fatigue, brain fog, neuropathy
• Iron → anemia
• Calcium → weak bones, fractures
• Zinc → poor immunity, impaired healing

Low stomach acid = nutrients cannot be broken down properly → long-term health problems.

2️⃣ Increased Infection Risk
Stomach acid is your first line of immune defense.

PPIs increase risk of:
• Pneumonia (especially in elderly adults)
• C. difficile and gut infections
• Small Intestinal Bacterial Overgrowth (SIBO)

3️⃣ Higher Risk of Bone Fractures
PPIs reduce calcium absorption and weaken bone density, contributing to hip fractures, especially in older women.

Natural Ways to Manage GERD (Instead of Shutting Down Stomach Acid)
For Type A Blood Types (who do well on raw fruits & veggies):
• Center meals around: berries, melons, leafy greens, cucumbers, celery, apples, pears
• Avoid heavier animal fats and fried foods
• Add digestive enzymes with meals
• Chew food thoroughly & avoid late-night eating

Botanicals That Support Digestion (Without Blocking Acid):
• DGL Licorice (soothes and repairs the esophagus)
• Slippery Elm (forms a protective mucilage)
• Marshmallow root (coats and calms the GI tract)
• Chamomile & ginger (reduce inflammation & nausea)
• Artichoke leaf extract (supports proper stomach emptying)

What to Avoid to Reduce GERD Flare-Ups:
• Coffee (especially on an empty stomach)
• Chocolate
• Mint
• Fried foods
• Spicy foods
• Citrus + tomato in large amounts
• Alcohol
• Eating within 3 hours of bedtime
• Large meals
• Carbonated drinks
Remember:
GERD is often NOT from too much stomach acid…
but from too little, which causes food to ferment and push upward.
Supporting digestion > blocking acid.

11/19/2025

The Mind–Gut–Earth Connection

Have you ever stopped to think about how the health of our soil affects the food we eat… and how that affects how we feel every day?

Our gut doesn’t just digest—it communicates with the brain, impacting energy, clarity, and balance.

🪱 When soil is alive and thriving, it nourishes food rich in nutrients.
🍎 When we eat with intention, our gut thanks us.
✨ And when the gut feels supported, we often feel more grounded.

It’s all connected. Earth → Food → Gut → Wellbeing.

Want to learn more? Free resources + education at JameySinardi.com

11/16/2025

Eat the Rainbow — Nourish Your Mind

Every color on your plate tells a story — one of healing, balance, and mental clarity.
Your brain doesn’t just need thoughts; it needs fuel.

🥦 Greens calm inflammation.
🫐 Blues boost focus.
🍊 Oranges uplift your mood.
❤️ Reds protect your heart and energy.

When you “eat the rainbow,” you’re not just feeding your body — you’re feeding your mind.
Because mental health starts in the gut, and food is the most powerful therapy you can practice daily.

✨ Choose food that fuels your joy.
✨ Eat mindfully.
✨ Live vibrantly.

Your healthy reminder that your brain depends on organic nutrition

09/26/2025

The Key to Reducing Sick Days & Burnout

I’ve seen how what employees eat during the day can make or break their focus, energy, and resilience. Workplace burnout and absenteeism often aren’t just about workload—they’re about biology.

Vending machine lunches are heavy in processed carbs, sugary snacks, and caffeine highs, employees ride an energy rollercoaster. This drives fatigue, irritability, more stress, and higher rates of sick days. A nutrient-dense food environment can transform that cycle.

→ Balanced blood sugar from meals with lean protein, healthy fats, and fiber (think salmon, nuts, berries, leafy greens) stabilizes energy and mood.
→ Omega-3 fats (from fish, chia, flax) reduce inflammation and support cognitive performance.
→ Adequate B-vitamins, magnesium, and iron prevent the brain fog and stress intolerance that drain productivity.
→ Hydration and access to whole-food snacks reduce the mid-afternoon slump and decrease reliance on processed vending-machine options.

A corporate wellness strategy that includes nutrition isn’t just good for morale—it’s cost-effective. Studies show that every $1 invested in employee health and nutrition can return $2–$3 in reduced absenteeism and higher productivity (Baicker et al., Health Affairs, 2010).

References:
Baicker, K. et al. (2010). Workplace wellness programs can generate savings. Health Affairs. https://www.healthaffairs.org/doi/10.1377/hlthaff.2009.0626

NIH – Micronutrients & Cognitive Function: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/

Harvard Business Review – Food & Workplace Productivity: https://hbr.org/2014/01/what-you-eat-affects-your-productivity

👉 Ready to create a workplace nutrition plan that boosts focus and cuts sick days? DM me “WORKWELL” to learn about my corporate wellness programs.

09/26/2025

Nutritional Psychiatry: Healing the Mind Through Food

As a health coach, I often remind clients: your brain is not starving for pills—it’s starving for nutrients. Nutritional psychiatry is the growing field that studies how what we eat shapes mental health.

Your brain uses vitamins, minerals, fats, and amino acids as raw materials to build neurotransmitters, regulate mood, and protect against inflammation. When the diet is rich in processed foods, sugar, and low in key nutrients, mental health suffers. When it’s abundant in whole foods, balance begins to return.

→ Research shows that people who follow a Mediterranean-style diet—high in vegetables, fish, legumes, nuts, and olive oil—have significantly lower rates of depression and anxiety (SMILES Trial, 2017).
→ Omega-3 fatty acids from fish and seeds reduce inflammation and improve mood regulation.
→ B vitamins (especially folate, B6, and B12) are crucial for methylation, which influences serotonin and dopamine production.
→ Minerals like magnesium, zinc, and iron play vital roles in calming the nervous system, energy production, and focus.

Nutritional psychiatry doesn’t replace therapy or medication, but it creates the biochemical foundation that allows them to work better. Food is information for your genes, your microbiome, and your mind.

📚Sources:
Jacka, F. N. et al. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the SMILES trial). BMC Medicine. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y

NIH – Nutrients & Mental Health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/

Harvard Health – Nutritional Psychiatry: https://www.health.harvard.edu/mind-and-mood/nutritional-psychiatry-your-brain-on-food

👉 Curious how food can transform your mood and focus? DM me “MINDGUT” and I’ll share my starter guide to nutritional psychiatry.

09/17/2025

🦴 The Calcium Lie: Why More Calcium Isn’t Always Better

As a health coach, I align closely with Dr. Robert Thompson, author of The Calcium Lie. His message is powerful: calcium alone does not guarantee strong bones or health. In fact, over-supplementation can create mineral imbalances, arterial calcification, kidney stones, and more.

Here’s something few people realize—we stop efficiently producing and recycling calcium in the body around age 40. From that point on, we need about 500 mg of calcium per day from diet. The key is not megadoses, but balanced, bioavailable sources alongside the cofactors that allow the body to use it properly.

→ Instead of turning to high-oxalate foods (like spinach) or relying on dairy, I encourage clients to choose low-oxalate, mineral-rich foods such as dandelion greens, bok choy, arugula, turnip greens, sesame seeds/tahini, sardines with bones, and almonds.
→ Cofactors matter: magnesium, vitamin D, vitamin K2, and trace minerals work together to direct calcium into the bones instead of soft tissues.
→ True bone strength isn’t just about calcium—it’s about the synergy of minerals, nutrition, and lifestyle.

Dr. Thompson’s work reminds us that the “one nutrient fix” mentality is outdated. Balanced nutrition is the only path to resilient bones, healthy arteries, and whole-body wellness.

📚 Sources:
Thompson, R. & Thompson, K. (2008). The Calcium Lie: What Your Doctor Doesn’t Know Could Kill You. CAP Publishing.

NIH – Calcium Fact Sheet: https://ods.od.nih.gov/factsheets/Calcium-Consumer/

PubMed – Calcium and mineral interactions: https://pubmed.ncbi.nlm.nih.gov/23858095/

👉 Want to learn how to balance minerals for bone and hormone health? DM me “CALCIUM” for my starter guide.

09/15/2025

Clay Detox Bath – Basic Recipe

🌿 Ingredients (Per Bath):
1. Bentonite clay – 1/2 to 1 cup
• ✅ Detoxifies heavy metals, binds to toxins
• Use only food-grade or cosmetic-grade bentonite clay
2. Epsom salts – 1 to 2 cups
• ✅ Provides magnesium to relax muscles and support detox pathways
3. Baking soda – 1/2 to 1 cup
• ✅ Helps neutralize chlorine in the water and soothes skin
4. (Optional) Raw apple cider vinegar – 1/4 to 1/2 cup
• ✅ Balances pH, supports lymph drainage
5. (Optional) Essential oils (5–10 drops total):
• Lavender (calming)
• Frankincense (anti-inflammatory)
• Tea tree (antimicrobial)
• Eucalyptus (respiratory support)
6. (Optional) Activated charcoal – 1–2 tablespoons
• ✅ Enhances toxin binding (blackens the water)

⸻

⚠️ Important Notes Before You Start:
• Do NOT mix bentonite clay with metal utensils or containers – it deactivates the clay.
• Always start with a small amount (1/4 cup clay) if this is your first time.
• Drink plenty of clean filtered water before and after the bath to support detox.
• Limit bath to 20–30 minutes.

⸻

🛠️ Directions:
1. Fill the tub with warm (not hot) water.
2. In a non-metal bowl, mix clay with a small amount of water to make a smooth paste.
3. Dissolve salts and baking soda in the bathwater.
4. Gently add the clay mixture and stir to distribute.
5. Add essential oils and optional ingredients (like charcoal or ACV).
6. Soak for 20–30 minutes, rinse well, and rest.

09/14/2025

🚫 Thinking about gallbladder surgery? Read this first.

Your gallbladder isn’t “extra”—it stores and releases bile, helping you digest fats, absorb vitamins A, D, E, and K, and keep digestion balanced. Removing it may stop gallstone pain, but it can also create long-term issues like diarrhea, bile reflux, and nutrient deficiencies (post-cholecystectomy syndrome, Cleveland Clinic, 2024).

So what can you do to support gallbladder health instead?
→ Eat balanced healthy fats (olive oil, avocado, wild fish) to keep bile flowing.
→ Stay consistent with meals and avoid extreme fasting or rapid weight loss.
→ Increase fiber (chia, flax, greens) to help bind bile acids.
→ Add nutrients like choline (eggs, salmon), taurine (seafood), magnesium (nuts, greens), and vitamin C (citrus) to restore function.
→ Ask your provider about ursodeoxycholic acid (UDCA), which can dissolve some cholesterol stones without surgery (Cochrane, 2013).

Of course, surgery may be necessary for severe infections or repeated attacks, but for many people, lifestyle and nutrition can go a long way in preventing or managing gallbladder issues.

References:
NIH/NIDDK – Gallstones: https://www.niddk.nih.gov/health-information/digestive-diseases/gallstones
Cochrane Review – UDCA: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD003335.pub2/full
Cleveland Clinic – Post-cholecystectomy syndrome: https://my.clevelandclinic.org/health/diseases/21879-postcholecystectomy-syndrome

👉 DM me “GALLBLADDER” to get my personalized guide on restoring function naturally.

08/25/2025

Just finished another very informative course! Never stop learning about your passion, life is school and you will never know everything as knowledge keeps changing and updating so should you 🥰

Course Name:Lifestyle Medicine & Food as Medicine Essentials

Issuer:American College of Lifestyle Medicine

Expiry Date:Never
Issue Date:Monday, August 25, 2025 11:34 AM

Credits: CE 5.5

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