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Summer Flu? Natural Remedies That May Help You Recover and Support Your Immune System

by Claire Rae
written by Claire Rae

Just because the sun is shining doesn’t mean cold and flu season has completely disappeared. Summer viruses are surprisingly common, and many people find themselves battling sore throats, congestion, fatigue, headaches, body aches, and lingering coughs when they least expect it.

While no herb or supplement is a guaranteed cure for viral infections, God’s creation has given us an abundance of natural tools that may help support the immune system and encourage recovery when paired with good nutrition, adequate rest, and proper medical care when needed.

Here are some of my favorite natural supports for the summer flu season.

1. Lovage: An Old-Fashioned Herbal Treasure

Lovage is one of those forgotten herbs that deserves a place in every garden.

Rich in aromatic compounds and traditionally used throughout Europe, lovage has long been valued for supporting respiratory health and helping the body during seasonal illness. Many herbalists use it in broths and teas to encourage hydration and comfort congestion.

Fresh lovage leaves can be added to soups, while the roots can be simmered into nourishing broths.

Its celery-like flavor makes it both medicinal and delicious.

2. Oil of Oregano: Nature’s Powerful Defender

Oil of oregano has earned a reputation as one of nature’s strongest herbal allies.

It contains naturally occurring compounds such as carvacrol and thymol, which have been studied for their antimicrobial properties. Many people use oregano oil during cold and flu season to support immune function.

Because it is extremely potent:

  • Always dilute it properly.
  • Never take excessive amounts.
  • Follow product directions carefully.
  • Avoid prolonged use without guidance from a qualified healthcare practitioner.

A little goes a long way.

3. NAC: One of the Most Underrated Supplements

NAC stands for N-acetyl-L-cysteine.

It is a supplemental form of the amino acid L-cysteine, which your body uses to produce one of its most important antioxidants: glutathione.

Glutathione is often called the body’s “master antioxidant” because it helps protect cells from oxidative stress and supports detoxification processes throughout the body.

NAC has also been widely studied for its ability to help thin mucus and support respiratory health, making it especially popular during cold and flu season.

Potential benefits include:

  • Supporting glutathione production
  • Helping thin thick mucus
  • Supporting lung health
  • Promoting antioxidant defenses
  • Supporting immune function

As with any supplement, it’s important to consult your healthcare provider if you have medical conditions, take prescription medications, or are pregnant or breastfeeding.

4. Raw Honey: A Time-Tested Soother

Raw local honey has been treasured for generations.

It can be wonderfully soothing for irritated throats and coughs and contains naturally occurring enzymes and antioxidants.

One of my favorite remedies is:

  • 1 tablespoon raw honey
  • Fresh lemon juice
  • Warm water
  • Optional fresh grated ginger

It’s simple, comforting, and delicious.

Important: Never give honey to infants under one year of age because of the risk of infant botulism.

5. Zinc: A Key Mineral for Immune Health

Zinc plays a critical role in normal immune function.

Many people don’t realize that even mild zinc deficiency may impair the body’s immune response.

Foods naturally rich in zinc include:

  • Grass-fed beef
  • Pumpkin seeds
  • Oysters
  • Chickpeas
  • Lentils
  • Eggs

Some people also use zinc lozenges at the very beginning of cold symptoms, although quality and dosage vary between products.

6. Vitamin C: The Classic Immune Support

Vitamin C continues to be one of the most widely used nutrients during illness.

Excellent food sources include:

  • Citrus fruits
  • Strawberries
  • Kiwi
  • Bell peppers
  • Broccoli
  • Rose hips

Whole foods should always be the foundation whenever possible.

7. Garlic: Nature’s Kitchen Medicine

Fresh garlic has been used medicinally for centuries.

Its sulfur-containing compounds have been widely studied for their role in supporting immune health.

For those who tolerate it well, fresh crushed garlic added to soups and broths is a wonderful addition during illness.

8. Ginger: Comfort for the Whole Body

Fresh ginger tea can help soothe:

  • Sore throats
  • Nausea
  • Chills
  • Digestive discomfort

Simply slice fresh ginger into simmering water for 10–15 minutes and add honey after it cools slightly.

9. Bone Broth: Nourishment When You Need It Most

Sometimes healing isn’t complicated.

A slow-simmered bone broth provides:

  • Hydration
  • Minerals
  • Protein
  • Comfort when appetite is low

Add garlic, onions, lovage, parsley, thyme, and sea salt for an incredibly nourishing immune-supporting meal.

10. Don’t Underestimate Rest

One of the greatest healers is often the one we ignore.

Sleep.

Your immune system performs some of its most important work while you rest.

Turn off the screens… easier said than done.

Stay hydrated.

Spend time in prayer.

Eat nourishing food.

Allow your body the time it needs to recover.

My Favorite “Summer Flu Support” Tea

  • Fresh ginger
  • Fresh lovage leaves
  • Lemon slices
  • Raw honey
  • A pinch of cinnamon
  • Optional fresh thyme

Steep for 10 minutes and sip warm throughout the day.

11. Elderberry: A Time-Honored Immune Ally

Elderberry has been used in traditional herbal medicine for centuries and remains one of the most popular natural remedies during cold and flu season. Rich in naturally occurring anthocyanins and antioxidants, elderberries have been studied for their potential to support the immune system and help the body respond to seasonal illnesses.

Many people enjoy elderberry in the form of syrups, teas, tinctures, or gummies, but making your own syrup at home is a simple and rewarding way to keep this traditional remedy on hand.

Simple Homemade Elderberry Syrup

Ingredients:

  • 1 cup dried elderberries
  • 4 cups filtered water
  • 1 teaspoon cinnamon
  • 1 teaspoon fresh grated ginger (or ½ teaspoon dried)
  • 2–3 whole cloves (optional)
  • 1 cup raw local honey

Directions:

  1. Add the elderberries, water, cinnamon, ginger, and cloves to a saucepan.
  2. Bring to a gentle boil, then reduce to a simmer for 30–45 minutes, allowing the liquid to reduce by about half.
  3. Remove from heat and let cool until warm, not hot.
  4. Strain out the berries and spices.
  5. Stir in the raw honey until fully combined.
  6. Store in a glass jar in the refrigerator for up to several weeks.

Many families take elderberry syrup during periods of seasonal illness or increased exposure, while others simply enjoy it as part of their wellness routine.

A Few Important Notes

  • Only use properly prepared ripe elderberries from trusted sources. Raw or unripe elderberries, as well as the leaves, stems, and seeds in large quantities, can contain compounds that may be toxic if improperly prepared.
  • Elderberry is a supportive wellness tool—not a replacement for medical care or a cure for viral infections.
  • If you have an autoimmune condition, are pregnant or breastfeeding, or take prescription medications, consult your healthcare provider before using elderberry supplements regularly.

One of my favorite immune-supporting combinations is a warm cup of ginger and lovage tea with a spoonful of raw honey, paired with nourishing bone broth, plenty of fluids, restful sleep, and homemade elderberry syrup waiting in the fridge when the first signs of a summer bug appear.

Sometimes the simplest gifts from God’s creation are the ones that bring the greatest comfort.

Final Thoughts

Natural remedies can be wonderful tools to support the body, but they are not substitutes for professional medical care. If you experience difficulty breathing, persistent high fever, chest pain, dehydration, confusion, or symptoms that rapidly worsen, seek medical attention promptly.

I firmly believe God has filled His creation with incredible gifts that can nourish and support our health. Pair those gifts with wisdom, wholesome food, quality sleep, movement, gratitude, and prayer, and you’ll be giving your body every opportunity to recover and thrive.

“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.” — 3 John 1:2 (NKJV)

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health and wellnessNutritionRecipe

The Mighty Beet: A Superfood Worth Adding to Your Plate

by Claire Rae
written by Claire Rae

There is something remarkable about beets. Their deep ruby color hints at the powerful nutrients packed inside, and their earthy sweetness makes them one of nature’s most versatile foods. Whether eaten raw, roasted, juiced, pickled, or fermented, beets have earned their place among the healthiest foods you can eat.

As more people seek natural ways to support their health, beets stand out as an affordable, nutrient-dense food that can benefit nearly every system in the body.

Why Beets Are So Good for You

1. Support Heart Health

Beets are naturally rich in nitrates, compounds that the body converts into nitric oxide. Nitric oxide helps relax and widen blood vessels, improving circulation and supporting healthy blood pressure levels.

Many athletes also use beet juice before exercise because improved blood flow can increase endurance and oxygen delivery throughout the body.

2. Improve Energy and Stamina

If you are looking for a natural energy booster, beets may help. Studies have shown that dietary nitrates can improve exercise performance and reduce fatigue by helping muscles use oxygen more efficiently.

Instead of reaching for another cup of coffee, consider adding beets to your diet.

3. Help Detoxify the Liver

Beets contain betalains, powerful antioxidants responsible for their vibrant color. These compounds support the body’s natural detoxification processes and may help the liver process toxins more effectively.

The liver works tirelessly to filter and cleanse the blood. Including foods like beets can help support this vital organ.

4. Rich in Antioxidants

Free radicals can contribute to aging and chronic disease. Beets contain antioxidants that help combat oxidative stress and protect cells from damage.

Their antioxidant content makes them a valuable addition to an anti-inflammatory lifestyle.

5. Promote Digestive Health

Beets are a good source of fiber, which supports healthy digestion and regular bowel movements. Fiber also helps feed beneficial gut bacteria, contributing to a healthier microbiome.

A healthy gut is connected to stronger immunity, better nutrient absorption, and improved overall wellness.

6. Support Brain Function

Improved blood flow doesn’t only benefit the heart—it benefits the brain as well. Research suggests that the nitrates found in beets may help increase blood flow to areas of the brain associated with memory and cognitive function.

7. Provide Essential Nutrients

Beets contain:

  • Folate (Vitamin B9)
  • Potassium
  • Manganese
  • Iron
  • Vitamin C
  • Magnesium
  • Fiber

These nutrients work together to support energy production, immune function, muscle health, and overall vitality.

Don’t Throw Away the Greens!

Many people discard beet greens, but they may be even more nutritious than the root itself.

Beet greens are rich in:

  • Iron
  • Vitamin K
  • Vitamin A
  • Vitamin C
  • Magnesium
  • Potassium

Use them just as you would spinach, kale, or Swiss chard.

Delicious Ways to Enjoy Beets

Roasted Beets

Roasting brings out the natural sweetness of beets.

Directions:

  1. Wash and trim beets.
  2. Drizzle with olive oil.
  3. Wrap in foil or place in a covered baking dish.
  4. Roast at 400°F (205°C) for 45–60 minutes.
  5. Peel and slice before serving.

Serve with goat cheese, walnuts, and balsamic vinegar for a simple and delicious salad.

Fresh Beet Salad

Ingredients:

  • 2 raw beets, shredded
  • 1 apple, shredded
  • Juice of 1 lemon
  • Handful of chopped parsley
  • Salt and pepper to taste

Mix together and enjoy a refreshing, nutrient-rich salad.

Beet Smoothie

Blend:

  • 1 small cooked beet
  • 1 banana
  • 1 cup berries
  • 1 cup coconut water
  • Ice

This makes a naturally sweet smoothie packed with antioxidants.

Fermented Beets: A Traditional Superfood

Fermentation increases beneficial probiotics and can improve digestion while preserving nutrients.

Simple Fermented Beets Recipe

Ingredients:

  • 4 medium beets
  • 1 tablespoon sea salt
  • 4 cups filtered water

Instructions:

  1. Wash and peel beets.
  2. Cut into small cubes.
  3. Place in a clean glass jar.
  4. Dissolve salt in water to create a brine.
  5. Pour brine over beets until completely covered.
  6. Leave at least one inch of headspace.
  7. Use a fermentation weight or clean cabbage leaf to keep beets submerged.
  8. Cover with a fermentation lid or loose-fitting lid.
  9. Allow to ferment at room temperature for 5–10 days.
  10. Taste daily after day five.
  11. Refrigerate when desired flavor is reached.

These fermented beets make a delicious probiotic-rich side dish.

Beet Kvass: An Ancient Healing Tonic

Beet kvass is a traditional fermented beverage originating from Eastern Europe.

Beet Kvass Recipe

Ingredients:

  • 2 large beets
  • 1 tablespoon sea salt
  • 6 cups filtered water

Instructions:

  1. Wash beets thoroughly.
  2. Cut into cubes (do not grate).
  3. Place in a half-gallon glass jar.
  4. Add salt.
  5. Fill with water.
  6. Cover loosely.
  7. Ferment for 5–7 days.
  8. Strain and refrigerate.

Drink 2–4 ounces daily as a tonic.

Many people enjoy beet kvass for digestive support, liver health, and overall wellness.

Growing Appreciation for God’s Design

It’s amazing how many powerful foods God placed within creation long before modern science understood their benefits. The humble beet is a perfect example. Packed with nutrients, antioxidants, fiber, and natural compounds that support circulation and vitality, this simple root vegetable reminds us that some of the best medicine can be found right in the garden.

As we become more intentional about where our food comes from and how it is grown, foods like beets encourage us to return to simpler, more natural ways of nourishing our bodies. Whether roasted fresh from the garden, fermented for gut health, or blended into a smoothie, beets are a delicious reminder that real food still matters.

Sometimes the smallest changes in our diet can have the biggest impact on our health. Adding beets to your weekly meal plan may be one of those changes.

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LifeLivingNutrition

Comfort is the enemy of progress.

by Claire Rae
written by Claire Rae

As you may know I’ve been on the healing journey for the last few years and part of God’s restoration plan was for me to start working with an organic farm. The soil, the food, the physical strengthening and the community I didn’t know I needed was all part of His master plan. Since then my learning curve has been intense in all departments but the value is far greater than I ever learned in university or any other formal education I’ve endured.

There’s something about summer on the farm that changes you. The long days, the early mornings, the dirt under your nails, and the constant reminder that growth takes time, patience, and hard work. As I continue learning the ins and outs of organic farming, I find myself more grateful than ever to be right in the heart of it all—to witness firsthand what it takes to grow real food and to be surrounded by people who genuinely care about the land, the animals, and the future of our communities.

Organic farming has opened my eyes in ways I never expected. It’s one thing to walk through a grocery store and grab whatever looks fresh on the shelf, but it’s another thing entirely to understand the labor, sacrifice, and stewardship that goes into producing healthy food naturally. Every seed planted carries hope. Every harvest reflects months of unseen effort. And every local farmer is fighting an uphill battle to provide food that nourishes rather than harms.

The more I learn, the more I realize how important it is to get local when choosing our food. Supporting local farms is about so much more than buying produce from a roadside stand or visiting a farmers market on the weekend. It’s about investing in your own health, your local economy, and the future of the next generation. It’s about knowing where your food comes from, how it was raised, and who worked tirelessly to bring it to your table.

We live in a world built on convenience. Fast food, processed meals, online grocery orders, and shortcuts have become normal. Convenience feels good in the short term because it saves time and effort, but the long-term effects on our bodies, communities, and the world around us are far greater than most people realize. Cheap food often comes at a hidden cost—declining health, weakened local economies, damaged soil, and food systems controlled by corporations rather than communities.

Comfort can easily become the enemy of progress. Growth rarely happens in places of ease. It happens when we are willing to change our habits, ask questions, learn new skills, and make intentional choices. Choosing local food may take more effort. Growing your own garden may require sacrifice. Shopping at a farmers market instead of grabbing the quickest option may not always feel convenient. But every small decision matters.

The effort we make today creates ripple effects tomorrow. Supporting local farmers keeps communities alive. Learning how food is grown reconnects us to creation. Teaching our children where food comes from gives them a stronger foundation for the future. And caring about the quality of what we put into our bodies is one of the greatest forms of stewardship we can practice.

I feel incredibly blessed to be surrounded by people who are passionate about organic farming and sustainable living. Being part of this farming community has reminded me that real change starts close to home. It starts in our kitchens, our gardens, our conversations, and our willingness to participate instead of remaining passive consumers.

This summer I again get the opportunity to participate in my local community in new ways as the learning continues. There’s honestly so much more than you would think at first glance. It’s beyond comprehensive and would take a lifetime to master. I honestly get my mind blown on the daily. The beauty of farming is that it constantly reminds us that what we sow today will eventually become tomorrow’s harvest. It also involves a lot of faith to continue on when you get tired or things don’t go as planned, as they often don’t. I love watching God work things out with all the elements at play, its incredibly useful in teaching God’s goodness and love for us in the way we get to watch God grow things from the seeds we plant. I just think, WOW! God made such a cool planet and ecosystem.

So as summer unfolds, I encourage you to get involved where you are. Visit a local farm. Grow something, even if it’s small. Ask questions. Support local businesses. Learn about your food. Step outside the cycle of convenience and into something more meaningful. You may discover that the extra effort doesn’t just change your health—it changes your perspective, your community, and your future.

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health and wellnessLivingNutrition

Food labels- Can they be trusted?

by Claire Rae
written by Claire Rae

There are warnings we can’t afford to ignore anymore if we truly want to be healthy. I’ve been talking about eating well for years, but we’ve reached a point where the choices we make about our food—and where it comes from—matter more than ever. If we ignore that, we shouldn’t be surprised when unexplained health issues begin to show up.

I’m not speaking from a place of fear, and I’m not claiming to be immune. None of us are. Every good thing we have is given from above, and this message isn’t meant to alarm you, but to affirm what many are already sensing or becoming aware of.

I’m also not here to promote any one farm or solution. What I have access to right now is a blessing for this season, but my trust isn’t in any one source—it’s in God, who provides all good things. This is simply a reminder for those who may not yet realize how much our food system has changed over the past 20 years, and how quickly those changes are accelerating.

You might wonder how we got here. The truth is, it’s been shaped by many small choices—both individually and collectively—along with leadership that hasn’t always acted in the best interest of people. Scripture reminds us that the enemy comes to steal, kill, and destroy, but we are also given wisdom so we can live with discernment and thrive. We are called to be “wise as serpents and innocent as doves” (Matthew 10:16).

Hold onto that as you make daily decisions.

This isn’t about fear—it’s about awareness and wisdom. Pray over your choices. Ask for guidance. Whenever possible, seek out local sources for your food. Not everything in the grocery store is harmful, but the quality of what’s available is shifting, and not always for the better. It’s no longer just about obvious processed foods—changes are happening across the board, even in produce and meat.

Again, don’t be afraid—but don’t stay unaware.

At the end of the day, none of us are getting out of this life unchanged. But if we have the opportunity to make better, wiser choices—why wouldn’t we?

It can be simpler than it seems. Start by asking:
Who is producing my food?
Where is my money going?
Does this support something good for my body and my community?
Do these producers have integrity?

These questions may feel like a lot, but the details do matter—especially when it comes to what we put into our bodies. If you’ve ever dealt with a food sensitivity or allergy, you already understand how important this is.

Be mindful. Seek wisdom. Pray for direction. Ask God to lead you to the right sources in your area. Pay attention to what you find—it may matter more than you realize right now.

Understanding Food Labels & Keeping Your Food Real
Why going local might be the most honest way to eat

Walk into any grocery store and you’re met with a wall of promises—natural, organic, whole grain, plant-based, no added sugar. It looks like health. It sounds like health. But if you flip the package over, the truth is usually far more complicated.

If you want to eat real food—food that actually nourishes your body—you have to learn how to read between the lines. And more often than not, that journey leads you out of the grocery aisle and straight to local farms and roadside stands.

The Illusion of Food Labels

Food labels are designed to sell, not to inform.

Terms like “natural” and “made with real ingredients” have no strict, meaningful definition in many cases. Even “organic,” while regulated, doesn’t necessarily mean fresh, local, or nutrient-dense—it can still be processed, packaged, and shipped thousands of miles before reaching your plate.

Here’s what to watch for:

  • Long ingredient lists – Real food doesn’t need a paragraph to explain itself.
  • Unfamiliar names – If you can’t pronounce it, your body may not recognize it either.
  • Hidden sugars – Words like maltodextrin, dextrose, and cane juice all point back to sugar.
  • Seed oils and additives – Common in processed foods, often inflammatory and heavily refined.

A simple rule: the more packaging and marketing involved, the further you are from real food.

What “Real Food” Actually Means

Real food isn’t complicated—it’s just been buried under layers of convenience culture.

Real food looks like:

  • Vegetables grown in soil, not factories
  • Meat raised on pasture, not in confinement
  • Eggs from chickens that see sunlight
  • Milk that hasn’t been stripped, altered, and rebuilt
  • Bread made from simple ingredients, not preservatives

It’s food that your great-grandparents would recognize instantly.

Why Local Farms Are the Answer

If grocery store labels are confusing, local farms are refreshingly simple.

There’s no marketing team, no deceptive packaging—just people growing food.

When you buy from a farm stand, you’re not decoding a label. You’re having a conversation.

You can ask:

  • How was this grown?
  • What was used on it?
  • When was it harvested?
  • How were the animals raised?

And you’ll get a real answer.

That level of transparency doesn’t exist in large-scale food systems.

The Nutrient Difference

Food from local farms is often:

  • Fresher – picked at peak ripeness, not early for shipping
  • More nutrient-dense – less time between harvest and consumption
  • Free from unnecessary additives – no need for preservatives when food is fresh

A tomato from a grocery store might look perfect, but a tomato from a local farm will taste alive. That difference isn’t just flavor—it’s nutrition.

The Hidden Cost of Convenience

Processed food is built for shelf life, not human life.

It’s engineered to:

  • Be addictive
  • Be cheap to produce
  • Last as long as possible

But the cost shows up later—in gut health issues, inflammation, fatigue, and chronic disease.

When you rely on packaged foods, you’re often trading short-term convenience for long-term health.

Finding Real Food Near You

If you’re ready to step out of the system, here’s where to start:

  • Farm stands – Often right on the roadside, especially in rural areas
  • Farmers markets – A hub of local growers and seasonal food
  • Community-supported agriculture (CSA) – Weekly boxes directly from farms
  • Local directories & word of mouth – Ask around—people who eat real food usually know where to find it

Living in or near a place like Vancouver gives you access to an incredible range of farms, especially in nearby regions like the Fraser Valley but don’t limit yourself wherever you live, there are farmers markets in each city so don’t make excuses, just rearrange your schedule and make it work. What you avoid now, will show up later with regret if you don’t.

Eating With the Seasons

One of the biggest mindset shifts is learning to eat what’s in season.

Real food isn’t available year-round in the same way—and that’s a good thing.

Seasonal eating:

  • Aligns your body with natural rhythms
  • Supports local farmers
  • Ensures you’re getting food at its nutritional peak

It also reconnects you to the land in a way grocery stores never will.

The Truth: Real Food Requires Intention

There’s no shortcut to eating real food.

It takes:

  • Planning
  • Effort
  • Awareness

But what you gain is far greater:

  • Better health
  • Stronger connection to your food
  • Support for local communities
  • A deeper sense of trust in what you’re eating

Final Thoughts

Understanding food labels is a good first step—but it’s not the final answer.

Because the truth is, the healthiest food often doesn’t need a label at all.

It’s grown by someone you can meet.
Picked not long before you eat it.
And sold without a list of ingredients—because it is the ingredient.

If you want to keep your food real, step away from the packaging and step toward the source.

That’s where real nourishment begins.

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Fitnesshealth and wellnessLivingNutritionRecovery

Order Matters

by Claire Rae
written by Claire Rae

The Order of Health: Why Foundation Matters More Than Balance

In today’s world, “balance” is often the goal. We’re told to eat well, exercise consistently, rest more, work hard, and maintain healthy relationships. But what happens when you try to balance everything… on the wrong foundation?

The truth is—order matters more than balance. Because when your foundation is off, everything built on top of it becomes unstable.

1. God First: The Foundation of Everything

True health doesn’t begin in the body—it begins in the spirit.

When God is first, everything else finds its rightful place. Peace replaces anxiety. Purpose replaces striving. Identity replaces insecurity. Without this foundation, even the best habits can feel empty, forced, or unsustainable.

You can eat perfectly, train daily, and still feel lost, burned out, or disconnected. Why? Because the core is misaligned.

Putting God first isn’t about routine—it’s about relationship. It’s about surrendering control and allowing truth to lead your life. From that place, clarity flows into every other decision you make.

2. Nutrition: Fuel with Wisdom

Once your foundation is set, what you put into your body becomes the next priority.

Nutrition is more than calories—it’s communication. Every bite tells your body something: to heal, to inflame, to energize, or to drain. When guided by wisdom and knowledge, food becomes a tool for life, not just survival.

But without the right order, nutrition can become obsessive, confusing, or even harmful. When rooted in a grounded spirit, your choices become intentional—not emotional.

3. Exercise: Movement with Purpose

Exercise is powerful, but it should never come before alignment.

Movement strengthens the body, sharpens the mind, and builds resilience. But when it’s driven by insecurity, comparison, or pressure, it leads to burnout or injury.

When your spirit is grounded and your body is properly nourished, exercise becomes something different—it becomes a celebration, not a punishment.

4. Rest: The Missing Key

Rest is not weakness—it is design.

Without proper rest, everything suffers. Hormones become imbalanced, stress increases, clarity fades, and even your spiritual connection can feel distant.

Rest restores what effort depletes. It’s where healing happens—physically, mentally, and spiritually.

5. Relationships: Who You Walk With Matters

You are shaped by the people around you.

Right relationships will encourage growth, truth, and accountability. Wrong ones will drain, distract, and distort your priorities.

When your foundation is strong, you begin to recognize which relationships align with your purpose—and which don’t.

6. Work: Purpose Over Pressure

Work is meant to be an expression of purpose, not a source of identity.

When God is first, work flows from calling—not from fear, validation, or survival. It becomes meaningful, not consuming.

Without order, work can easily take the top spot—leading to stress, imbalance, and burnout.

When the Order Is Off

Here’s the reality:
If something is off at the foundation, everything above it will be affected.

  • If God isn’t first, confusion creeps in.
  • If nutrition is neglected, energy and clarity drop.
  • If exercise is misused, the body breaks down.
  • If rest is ignored, everything weakens.
  • If relationships are unhealthy, your direction shifts.
  • If work is misplaced, life becomes overwhelming.

You can’t fix a top-level problem with a surface-level solution. You must go back to the root.

True Balance Starts with a Firm Foundation

Balance is not about doing everything equally—it’s about doing everything in the right order.

When your foundation is firm:

  • Your choices become clear
  • Your energy becomes consistent
  • Your purpose becomes steady

But when the foundation is shaky, even the smallest pressure can shake everything.

What that looks like in your life

  • Starting your days off with time with God and reading your Bible for daily truth and prayer acknowledging that He is God and you are not. You are loved and He wants to help you with every part of your life. Seek Him for wisdom in your choices. See what He has to say in His word and follow what He tells you.
  • Planning your diet for success- Eating whole foods and eating less processed food wherever possible. This is a deeper dive and needs to be well established for long term health planning. You may consider hiring myself as a diet coach as much of the food no in grocery stores are deceptive and need discernment and experience to navigate.
  • Scheduling in consistent physical activities in your life without making it an obsession or weight and appearence focused but energy and stress relief with strength at the core of it’s purpose.
  • Scheduling in time with healthy relationships, Godly ones with similar core morals and accountability structured in. Relationships need honestly and vulnerability to be real and valuable. Surface level connections in excess erode growth and can keep you stuck in cycles that keep you sick and depressed or making poor lifestyle choices. Just because everyone is doing an unhealthy behaviour doesn’t make it right or worthwhile. Knowing when to step away and ask God for good relationships is key to healthy living.
  • Rest- not only in good sleep and days of rest but in mental rest where you learn to give the problems of the world back to God as a daily routine. Yes, we solve problems but by the leading of the Holy Spirit and not because we are the saviour. We do our part in which is given to us and we give the rest back to God. We must learn to rest and not to worry because God commands that of us. Worry is not of God – That’s why God gave us the Sabbath as a gift; to remind us that He even rested after His work as it was good to do so.
  • Ultimately you need to trust the process God has given us and walk in it. Little steps that turn into routines that play out in the long run to create a healthy life. When you fall or get pulled off course, you ask for forgiveness and ask to be put back on the right path. Do it over and over and eventually you get really good at it and

Final Thought

If something feels off in your health, don’t just adjust your habits—examine your order.

Go back to the beginning. Realign your foundation. Build from truth.

Because when the foundation is right, everything else has the strength to stand.

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health and wellnessNutritionRecovery

The food we eat- The mind we carry

by Claire Rae
written by Claire Rae


Gut Health, Mental Health, and Ancient Wisdom: Rethinking the Way We Care for Our Minds

With the rise in mental health struggles—including increasing diagnoses of Attention Deficit Hyperactivity Disorder (ADHD)—and the deeply concerning increase in deaths through Medical Assistance in Dying (MAID that has reached 100,000!!) here in Canada, I often feel compelled to share as much information as possible about foundational health.

Every time I open social media, I’m met with advertisements suggesting symptoms of ADHD. The messaging often encourages people to identify with the diagnosis and seek medication. Many of the symptoms listed—difficulty concentrating, fatigue, anxiety, overwhelm—are things that many people experience today.

But we also live in a time of unprecedented stress.

After the global disruption of COVID-19 pandemic, constant media exposure, social isolation, and widespread uncertainty, it’s not surprising that many people feel overwhelmed or anxious. If someone has experienced trauma, grief, or prolonged stress, these feelings can intensify.

What concerns me is that the first question is rarely about lifestyle.

Instead of asking about diet, sleep, exercise, social connection, or spiritual health, the conversation often jumps quickly to medication and diagnosis.

Medication can have an important role in certain situations, but it should not be the first or only tool we consider. Too often we overlook simple, foundational areas of health that profoundly influence how our minds and bodies function.

Many people today are undernourished, sleep deprived, socially isolated, spiritually disconnected, and chronically stressed. These factors alone can significantly affect mental health.

I’ve watched too many friends struggle over the past five years. Some lost their health. Some made devastating life choices. Some simply didn’t have the guidance or support they needed. Experiences like that make me even more passionate about sharing knowledge that could help people reconsider the path they’re on.

This isn’t about blaming individuals or dismissing genuine mental illness. Rather, it’s about remembering that our bodies were designed to function best when we care for them holistically.

Sometimes the solutions we need are not new discoveries but ancient wisdom.

Returning to the Basics

Scripture reminds us that transformation often begins with renewing our thinking:

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind.” — Romans 12:2

And we are also reminded that God equips us with what we need:

“For God has not given us a spirit of fear, but of power and of love and of a sound mind.” — 2 Timothy 1:7

Throughout my life, whenever I’ve faced physical, emotional, or mental struggles, prayer and seeking God’s guidance have often led me back to simple foundations:

• Nourishing food
• Physical movement
• Rest and recovery
• Forgiveness and relationships
• Time with God

Sometimes healing comes through diet and exercise. Other times it comes through rest, community, or learning to forgive. Often it comes through a combination of all these things.

Over the years, one of the most powerful areas I’ve focused on is restoring gut health.

Modern research increasingly confirms that the gut and brain are closely connected through what scientists call the gut-brain axis.

Researchers **John F. Cryan and **Ted Dinan explain:

“There is increasing evidence to suggest that gut microbiota influence brain function and behaviour through the microbiota–gut–brain axis.”
— Cryan & Dinan, Nature Reviews Neuroscience

In fact, scientists estimate that around 90–95% of the body’s serotonin—an important mood-regulating neurotransmitter—is produced in the gut.

This means what we eat can influence how we think, feel, and function.

Ancient Foods That Support Gut Health

For thousands of years, traditional cultures consumed fermented foods daily. These foods contain beneficial microbes that help support a healthy microbiome.

Some powerful fermented foods include:

• Kefir
• Sauerkraut
• Kimchi
• Yogurt
• Apple cider vinegar

One beneficial bacterium receiving increasing attention is Lactobacillus reuteri, which naturally lives in the digestive tract and may support immune function, inflammation balance, and gut integrity.

Simple Fermented Foods You Can Make at Home

One of the beautiful things about fermentation is that it is simple, inexpensive, and rooted in ancient food traditions.

Below are a few basic ways to start incorporating fermented foods into your routine.

L. Reuteri Yogurt

This probiotic yogurt has become popular for supporting beneficial gut bacteria.

Ingredients

• 1 quart organic milk or half-and-half is best in my opinion to use.
• 1–2 probiotic tablets containing Lactobacillus reuteri
• 2 tbsp prebiotic fiber (such as inulin)

Instructions

  1. Warm the milk to about 100°F (38°C).

  2. Crush the probiotic tablets and mix them with the inulin.

  3. Whisk the mixture into the milk.

  4. Place in a yogurt maker>> This is the one I use and find it great because it sets for the 36 hours in which you need for this type>>

  5. Ferment for 36 hours. 

  6. Refrigerate and consume within one week.

The extended fermentation allows beneficial bacteria to multiply significantly.

Homemade Kefir

Kefir is one of the most diverse probiotic foods available.

Ingredients

• 1 tablespoon kefir grains
• 2 cups milk

Instructions

  1. Place kefir grains in a glass jar.

  2. Pour milk over the grains.

  3. Cover loosely with a cloth.

  4. Leave at room temperature for 24 hours.

  5. Strain the grains and refrigerate the liquid kefir.

The grains can be reused indefinitely.

Apple Cider Vinegar Tonic

Apple cider vinegar can support digestion when consumed before meals.

Simple Daily Tonic

• 1 tablespoon raw apple cider vinegar
• 1 cup warm water
• Optional: honey and lemon

Drink before meals to support digestive enzymes and stomach acid production. I make my own with remains of apples. I just put my apples in filtered water and let it ferment for a month, place it in my fridge using a glass container.

The Power of Nourishing the Body

When we begin nourishing our bodies with real, living foods, many people notice improvements in:

• energy levels
• mental clarity
• digestion
• mood stability
• overall productivity

Food is not the only factor in mental health, but it is a foundational one that is often overlooked.

Returning to whole foods, traditional fermentation, movement, rest, and spiritual grounding can make an incredible difference.

These ancient practices are not complicated, but they are powerful.

Sometimes the most profound changes come from returning to the basics. Read your Bible daily for true wisdom do what it says including,  nourish your body with whole God made foods and listening for instruction.

 

References

Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: The impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience.

Aarts, E., et al. (2017). Gut microbiome in ADHD and its relation to neural reward anticipation. Microbiome.

Marco, M. L., et al. (2017). Health benefits of fermented foods: Microbiota and beyond. Current Opinion in Biotechnology.

Pothoulakis, C. (2009). Anti-inflammatory mechanisms of action of Lactobacillus reuteri. Alimentary Pharmacology & Therapeutics.

Katz, S. (2012). The Art of Fermentation.


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Fitnesshealth and wellnessLifeRecoveryResetTrainingTransformations

Drug and supplement free mood booster

by Claire Rae
written by Claire Rae

I’ve been meaning to share this as a reminder to my spiritually minded friends — especially those who have joined me in the deeper conversations inside the RISE group.

As we pursue growth, healing, and deeper spiritual understanding, we cannot forget the importance of the basic tools we’ve been given to feel well: sound nutrition, quality sleep, sunlight exposure, and regular movement.

This time of year, I receive many questions from clients, and often my response comes back to these foundations. Have you been exercising? You’d be surprised how many people drift away from this simple habit, only to find other areas of their health slowly unraveling.

And don’t worry — I’m speaking to myself here too. I was planning to post this yesterday, but halfway through writing it, I had to stop and ask myself, “Have you trained yet?” I realized I had put my own movement on the back burner. So I paused this post, went for a walk, and took care of myself first.

Many people struggle during this season due to reduced sunlight and fewer opportunities to be outdoors. If you’ve been spending too much time inside and neglecting the basics, this science-backed reminder is for you.

It’s also for my science-loving friends who like to see the research before embracing advice. Think of this as a friendly nudge — supported by evidence — to help you shift your schedule and prioritize the movement your body truly needs.

We walk by faith… and science confirms that walking is good for you.

Before diving into the research, I want to add something important. Exercise is not always the complete answer. I know this personally.

I’ve experienced multiple brain injuries, broken limbs, a broken neck, a season of fibromyalgia, a tumor, a torn muscle — all at different levels of severity. There were times when I could not simply “exercise my way out” of depression.

Sometimes healing takes longer. Sometimes God allows us to remain in a hard place for a season. If you’ve been there — calling out to Him — don’t stop calling. He may be working in ways you cannot yet see. I learned that during one of my most severe bouts of depression.

Exercise absolutely helps. It lifts mood. It increases energy. It restores clarity. But sometimes you must fight a little harder to return to the simple disciplines of movement and nutrition.

Either way, press on. Ask God for daily strength. Appreciate “the science” — or as I like to say, “other people’s observations.” And when you find answers or experience healing, remember to thank Him. Even the ability to exercise is a gift — and not everyone has that gift.

 

He is the great Revealer of all our needs, both big and small.

Move to Feel good: How Exercise Unlocks Your Body’s “Feel-Good” Chemistry

Most of us know we feel better after a workout. But why? It turns out that exercise triggers a powerful cascade of neurochemical and physiological changes that can elevate mood, sharpen the mind, reduce stress, and even protect the brain from aging and disease. In short: exercise is one of the most effective, scientifically supported ways to boost your brain chemistry — naturally.

Let’s explore the major “feel-good” hormones and neurotransmitters involved, what research says about how exercise affects them, and how to train in a way that maximizes these benefits.

The Brain’s Feel-Good Chemistry: Key Players

Endorphins – Natural Painkillers & Mood Boosters

Endorphins are endogenous opioids produced by the brain and pituitary gland. They act as natural painkillers and are widely believed to contribute to the classic “runner’s high” — a state of euphoria and reduced pain perception during and after sustained exertion. Clinical research clearly shows exercise stimulates these natural opioids, contributing to improved mood and well-being post-workout. (PMC)

Pro Tip: Endorphin spikes tend to be more noticeable with moderate to vigorous aerobic exercise lasting at least 20–30 minutes.

Serotonin – Mood, Sleep & Emotional Balance

Serotonin is crucial for regulating mood, emotions, appetite, and sleep. Exercise increases serotonin synthesis and availability in the brain — partly by helping tryptophan (its precursor) cross the blood–brain barrier more efficiently. Increased serotonin is one reason regular physical activity has antidepressant effects resembling those of some medications. (Frontiers)

Training tip: Regular, sustained aerobic exercise (e.g., brisk walking, jogging, cycling) 3–5 times per week at moderate intensity is linked to consistent serotonin benefits over time.

Dopamine – Motivation, Reward & Focus

Dopamine is central to motivation, reward, pleasure, and goal-directed behavior. Exercise naturally enhances dopamine release and may even increase receptor availability when practiced consistently. Higher dopamine levels help boost motivation, sharpen focus, and influence cognitive performance — including faster reaction times, as shown in recent research. (ScienceDaily)

Practical tip: Interval training and sprints can particularly stimulate dopamine release, especially when paired with goal-oriented workouts (like hitting new personal records or tracking progress).

BDNF (Brain-Derived Neurotrophic Factor) – Growth & Resilience

Beyond classic hormones, exercise also increases levels of brain-derived neurotrophic factor (BDNF) — sometimes called “fertilizer for your brain.” BDNF supports new neuron growth, strengthens neural connections, and is directly linked to improved memory and mood regulation. Regular activity helps keep BDNF levels elevated, which is associated with better mental health and cognitive aging prevention. (Science News Today)

Strategy: Consistency matters more than intensity here — think 150+ minutes of moderate activity weekly.

What the Research Says: Evidence from Clinical Studies

Clinical and meta-analytic research supports the mood-boosting effects of exercise across populations:

  • Depression: Exercise has antidepressant effects similar to medication and psychotherapy in many cases, particularly when aerobic and resistance training are combined. 

  • Anxiety: Moderate-to-high intensity aerobic workouts can lead to moderate-to-large reductions in anxiety symptoms. 

  • Cognition: A review of more than 130 clinical trials found that exercise improves executive function, attention, and memory across ages. 

This is not just “feel-good fluff” — the neurochemical changes triggered by exercise have measurable effects on brain structure and function over time. 

How to Train for Feel-Good Hormones

Here’s how to structure your exercise routine to maximize mood benefits:

1. Aim for Regularity

The most consistent findings show regular exercise, even at modest intensities, builds lasting improvements in mood and brain chemistry. Think 4–6 sessions a week, mixing various styles.

2. Mix Aerobic & Strength Training

  • Aerobic activity: Brisk walking, jogging, cycling — excellent for serotonin and endorphins.

  • Resistance training: Weights or bodyweight circuits — boosts dopamine and supports overall brain health.

  • Flexibility & Mind-Body: Basic stretching routines do wonders for your body while opening up blood flow to your brain and spine. Using a rolling with a foam roller can help alleviate sore muscles and enhance your overall wellbeing. Other ways of increasing and joy can be as simple as dancing to reduce stress and promote emotional balance. 

3. Target the Sweet Spot

You don’t need ultra-long workouts — 30–45 minutes of moderate-to-vigorous exercise is enough to trigger neurochemical changes and enhance mood. Even short 10-15 minute bouts of movement throughout the day help, especially for beginners. 

4. Prioritize Consistency Over Intensity

Long-term mental health benefits depend on regular movement, not occasional bursts of extreme activity. Building a habit triggers adaptive neuroplastic changes (like BDNF increase and stable neurotransmitter balance).

Beyond Hormones: Other Brain Benefits of Exercise

Exercise affects more than just neurotransmitters:

  • Stress Regulation: Regular activity can lower chronic cortisol (stress hormone) levels and enhance stress resilience. (nmmra.org)

  • Neuroplasticity: Physical activity literally reshapes your brain, improving memory and mood regulation. (Science News Today)

  • Sleep Quality: Better sleep further enhances mood and cognitive function.

Wrapping Up: Move Well, Feel Well

Science increasingly confirms what many people intuitively know: exercise is powerful medicine for the brain and body. It unleashes a symphony of feel-good chemicals like endorphins, serotonin, dopamine, and BDNF — working together to improve mood, cognition, stress resilience, and overall well-being.

Whether you’re taking your first steps toward fitness or you’re a seasoned athlete, the key is consistency and variety. Find activities you enjoy, set achievable goals, and let your brain chemistry reward you for moving — one workout at a time.

 

References:

Boecker, H., Sprenger, T., Spilker, M. E., Henriksen, G., Koppenhoefer, M., Wagner, K. J., Valet, M., Berthele, A., & Tolle, T. R. (2008). The runner’s high: Opioidergic mechanisms in the human brain. Cerebral Cortex, 18(11), 2523–2531. https://doi.org/10.1093/cercor/bhn013

Fisher, B. E., Petzinger, G. M., Nixon, K., Hogg, E., Bremmer, S., Meshul, C. K., & Jakowec, M. W. (2013). Exercise-induced behavioral recovery and neuroplasticity in Parkinson’s disease. Journal of Parkinson’s Disease, 3(4), 601–610. https://doi.org/10.3233/JPD-130217

Gordon, B. R., McDowell, C. P., Lyons, M., & Herring, M. P. (2018). Association of resistance exercise with depressive symptoms: A meta-analysis and meta-regression analysis of randomized clinical trials. JAMA Psychiatry, 75(6), 566–576. https://doi.org/10.1001/jamapsychiatry.2018.0284

Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42–51. https://doi.org/10.1016/j.jpsychires.2016.02.023

Szuhany, K. L., Bugatti, M., & Otto, M. W. (2015). A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor. Journal of Psychiatric Research, 60, 56–64. https://doi.org/10.1016/j.jpsychires.2014.10.003

Young, S. N. (2003). Exercise and the regulation of serotonin in the brain. Clinics in Sports Medicine, 22(2), 345–351. https://doi.org/10.1016/S0278-5919(02)00079-5


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health and wellnessNutritionRecovery

Sugar- Is it worth it?

by Claire Rae
written by Claire Rae

How Sugar Accelerates Aging and Raises Your Disease Risk

The Sweet Truth Behind the Bitter Health Consequences

We all enjoy a sweet treat now and then — whether it’s dessert after dinner, a sugary latte, or a can of soda on a hot day. But beneath that pleasurable taste lies a biological reality: excess added sugar can accelerate aging and significantly increase the risk of chronic disease. Scientific research continues to uncover just how deeply sugar affects our cells, hormones, skin, brain, and long-term health.

 

What Sugar Does in Your Body

  1. Formation of Harmful Molecules — AGEs

When sugar circulates in the bloodstream at high levels — especially glucose and fructose — it reacts with proteins and fats in a process called glycation. This reaction produces advanced glycation end products (AGEs) — toxic compounds that accumulate in tissues. AGEs alter the structure and function of proteins like collagen and elastin, making tissues stiffer and less resilient. In skin, this accelerates wrinkles and sagging; in blood vessels, it contributes to arterial stiffness and cardiovascular risk. (biomednutrition.com)

AGEs also stimulate oxidative stress and chronic inflammation — two biological hallmarks of aging and disease. (ScienceInsights)

 

Sugar and Cellular Aging

Scientists now use measures like epigenetic clocks — chemical markers on DNA that shift with age — to estimate how diet affects biological aging (which can differ from your actual age). Higher added sugar intake is linked with accelerated biological aging, even when the rest of the diet is healthy. (Home)

One study suggested that reducing added sugar by just 10 grams a day could be akin to turning back your biological clock by several months. (ScienceAlert)

 

Brain Health and Cognition

High sugar diets don’t just affect muscles and skin — they also impact the brain. Studies have linked excessive sugar consumption to inflammation and metabolic dysfunction in the central nervous system. These processes are implicated in cognitive decline and neurodegenerative diseases like Alzheimer’s. (PubMed)

Some observational research also points to higher dementia risk among people with high added sugar diets. (EatingWell)

 

Chronic Disease Risk

  1. Type 2 Diabetes and Insulin Resistance

Sugar spikes blood glucose and prompts repeated insulin release. Over time, cells can become less responsive to insulin — a condition called insulin resistance, which is a major precursor to type 2 diabetes. (Healthline)

  1. Heart Disease

Excess sugar is associated with unfavorable changes in blood fat metabolism — including increased triglycerides and LDL (“bad”) cholesterol — which promote atherosclerosis and cardiovascular disease. (Healthline)

  1. Fatty Liver Disease

The liver metabolizes fructose (a component of many added sugars) into fats when in excess, contributing to fatty liver disease, inflammation, and metabolic dysfunction. (Verywell Health)

  1. Chronic Inflammation

High sugar intake triggers a persistent, low-grade inflammatory state — involving cytokines and immune signaling molecules — which underpins insulin resistance, obesity, and chronic diseases like heart disease and arthritis. (PMC)

 

Visible Signs of Aging — It’s Not Just Wrinkles

Skin health is often the most visible sign people notice when they change their diet. Sugar-induced AGEs cross-link collagen and elastin fibers, reducing elasticity and accelerating wrinkle formation. Elevated blood glucose levels correlate with older-looking skin and loss of youthful tone. (biomednutrition.com)

But the effects go deeper: glycation also affects repair mechanisms and contributes to oxidative stress, further damaging skin cells and slowing healing. (biomednutrition.com)

 

A Lifelong Perspective: Early Exposure Matters

Emerging research suggests that early life exposure to high sugar diets may predispose individuals to diabetes and high blood pressure later in life, highlighting lifelong impact beyond just immediate metabolic effects. (National Institutes of Health (NIH))

 

So, Should You Cut Out Sugar Completely?

Not necessarily — it’s about moderation and awareness. The key concern is added sugar — the extra sugar in processed foods, sugary drinks, and sweets — rather than naturally occurring sugars in fruits and dairy, which come packaged with nutrients and fiber.

Major health organizations recommend limiting added sugar intake to well below 10% of total daily calories, with some guidelines (e.g., American Heart Association) suggesting even stricter limits. Reducing your sugar intake can slow biological aging and lower disease risk substantially, especially when combined with an overall nutrient-rich diet.

 

 Practical Tips to Reduce Sugar and Support Healthy Aging

  • Choose whole foods over processed packages.
  • Read labels carefully — sugar hides under many names.
  • Replace sugary drinks with water, herbal tea, or infused water.
  • Focus on anti-inflammatory foods like leafy greens, nuts, and omega-3 sources.
  • Balance meals with protein and fiber to stabilize blood sugar.

 

 Final Takeaway

Sugar doesn’t just feed your sweet tooth — it feeds biological processes that accelerate aging and raise the risk of chronic illness. From cellular DNA changes and collagen damage to inflammation and metabolic dysfunction, scientific evidence paints a clear picture: too much added sugar ages you faster and increases the risk of disease.

By being mindful of sugar intake and prioritizing nutrient-dense foods, you can support healthier aging — inside and out.

 

 

 

References:

Advanced Glycation End Products (AGEs) & Aging

  1. Singh, R., Barden, A., Mori, T., & Beilin, L. (2001). Advanced glycation end-products: A review. Diabetologia, 44(2), 129–146. https://doi.org/10.1007/s001250051591
  2. Goldin, A., Beckman, J. A., Schmidt, A. M., & Creager, M. A. (2006). Advanced glycation end products: Sparking the development of diabetic vascular injury. Circulation, 114(6), 597–605. https://doi.org/10.1161/CIRCULATIONAHA.106.621854
  3. Gkogkolou, P., & Böhm, M. (2012). Advanced glycation end products: Key players in skin aging? Dermato-Endocrinology, 4(3), 259–270. https://doi.org/10.4161/derm.22028


Sugar, Inflammation & Oxidative Stress

  1. Calder, P. C., Ahluwalia, N., Brouns, F., et al. (2011). Dietary factors and low-grade inflammation in relation to overweight and obesity. British Journal of Nutrition, 106(S3), S5–S78. https://doi.org/10.1017/S0007114511005460
  2. Aeberli, I., Gerber, P. A., Hochuli, M., et al. (2011). Low to moderate sugar-sweetened beverage consumption impairs glucose and lipid metabolism. American Journal of Clinical Nutrition, 94(2), 479–485. https://doi.org/10.3945/ajcn.111.013540Sugar & Cardiovascular Disease
  1. Yang, Q., Zhang, Z., Gregg, E. W., et al. (2014). Added sugar intake and cardiovascular disease mortality among US adults. JAMA Internal Medicine, 174(4), 516–524. https://doi.org/10.1001/jamainternmed.2013.13563
  2. Stanhope, K. L. (2016). Sugar consumption, metabolic disease and obesity. Physiology & Behavior, 162, 66–73. https://doi.org/10.1016/j.physbeh.2016.03.009


Sugar, Insulin Resistance & Type 2 Diabetes

  1. Imamura, F., O’Connor, L., Ye, Z., et al. (2015). Consumption of sugar-sweetened beverages and incidence of type 2 diabetes. BMJ, 351, h3576. https://doi.org/10.1136/bmj.h3576
  2. Malik, V. S., Popkin, B. M., Bray, G. A., et al. (2010). Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes. Diabetes Care, 33(11), 2477–2483. https://doi.org/10.2337/dc10-1079


Fructose & Fatty Liver Disease

  1. Lim, J. S., Mietus-Snyder, M., Valente, A., et al. (2010). The role of fructose in the pathogenesis of NAFLD and metabolic syndrome. Nature Reviews Gastroenterology & Hepatology, 7, 251–264. https://doi.org/10.1038/nrgastro.2010.41
  2. Softic, S., Cohen, D. E., & Kahn, C. R. (2016). Role of dietary fructose and hepatic de novo lipogenesis in fatty liver disease. Digestive Diseases and Sciences, 61, 1282–1293. https://doi.org/10.1007/s10620-016-4054-0


Sugar & Brain Health / Cognitive Decline

  1. Beilharz, J. E., Maniam, J., & Morris, M. J. (2015). Diet-induced cognitive deficits: The role of inflammation. Molecular Neurobiology, 51, 1243–1253. https://doi.org/10.1007/s12035-014-8746-1
  2. Kerti, L., Witte, A. V., Winkler, A., et al. (2013). Higher glucose levels associated with lower memory and reduced hippocampal structure. Neurology, 81(20), 1746–1752. https://doi.org/10.1212/01.wnl.0000435561.00234.ee


Sugar & Biological Aging (Epigenetic Aging)

  1. Liu, Z., Kuo, P.-L., Horvath, S., et al. (2020). A new aging measure captures morbidity and mortality risk across diverse populations. Nature Communications, 11, 3169. https://doi.org/10.1038/s41467-020-17312-3
  2. Chandrasekaran, S., et al. (2023). Associations between dietary added sugar intake and epigenetic aging markers. American Journal of Clinical Nutrition. (Recent research linking added sugar to accelerated biological aging.)
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Fitnesshealth and wellnessNutritionRecovery

Gut Health for Brain Health

by Claire Rae
written by Claire Rae

Microbiome Health: The Hidden Foundation of Whole-Body Wellness

Inside your body lives an entire ecosystem—trillions of bacteria, fungi, and microorganisms working together to support your health. This community is called the microbiome, and it plays a much bigger role in your wellbeing than most people realize. From digestion and immunity to mood, hormones, and even weight regulation, your microbiome is quietly influencing almost every system in your body.

When your microbiome is balanced and diverse, your body thrives. When it’s disrupted, symptoms can show up in unexpected ways.

What Exactly Is the Microbiome?

The microbiome refers primarily to the microorganisms living in your gut, though similar communities exist on your skin, in your mouth, and throughout your body. In the gut, these microbes help:

  • Break down complex carbohydrates and fiber

  • Produce essential vitamins such as vitamin K and certain B vitamins

  • Support immune system development and regulation

  • Protect against harmful pathogens

  • Regulate inflammation and metabolic processes

Research shows that the gut microbiome functions almost like an additional organ due to its extensive metabolic and immune activity (Lederberg & McCray, 2001; Thursby & Juge, 2017).

Signs Your Microbiome May Be Out of Balance

A disrupted microbiome—often referred to as dysbiosis—can be influenced by antibiotics, chronic stress, poor diet, sleep disruption, and environmental toxins. Studies link dysbiosis to symptoms such as:

  • Digestive issues (bloating, constipation, diarrhea)

  • Increased inflammation

  • Insulin resistance and metabolic imbalance

  • Mood disorders and cognitive symptoms

Dysbiosis has been associated with conditions including IBS, obesity, autoimmune disease, anxiety, and depression (Valdes et al., 2018).

The Gut–Brain Connection

One of the most fascinating discoveries in modern health science is the gut–brain axis—the bidirectional communication between the gut microbiome and the central nervous system.

Gut bacteria influence neurotransmitter production, including serotonin, dopamine, and GABA. Approximately 90% of serotonin is produced in the gut, not the brain (Yano et al., 2015). Healthy gut bacteria help regulate stress responses, mood, sleep, and emotional resilience.

This connection explains why improving gut health is often associated with improvements in anxiety, depression, and overall mental clarity (Cryan & Dinan, 2012).

How Modern Life Impacts Gut Health

Research shows that modern lifestyle factors significantly alter gut microbiome diversity:

  • Diets high in ultra-processed foods reduce beneficial bacteria

  • Excess sugar promotes inflammatory microbes

  • Antibiotics reduce microbial diversity, sometimes long-term

  • Chronic stress alters gut permeability and bacterial balance

Low microbial diversity has been consistently associated with poorer health outcomes and increased disease risk (Mosca et al., 2016).

How to Support a Healthy Microbiome Naturally

Evidence-based lifestyle habits can restore and support gut health:

1. Eat a Fiber-Rich Diet
Dietary fiber acts as a prebiotic, feeding beneficial bacteria. High-fiber diets are linked to increased microbial diversity and reduced inflammation (Makki et al., 2018).

2. Include Fermented Foods
Fermented foods like yogurt, kefir, sauerkraut, and kimchi introduce live microorganisms that can improve gut microbial composition and immune response (Marco et al., 2017).

3. Reduce Sugar and Ultra-Processed Foods
High sugar intake has been shown to disrupt gut bacteria and increase inflammatory markers (Zinöcker & Lindseth, 2018).

4. Manage Stress
Stress alters gut motility and microbial balance via the gut–brain axis. Mindfulness, prayer, breathing practices, and nature exposure have all been shown to positively influence gut health (Foster et al., 2017).

5. Prioritize Sleep
Circadian rhythm disruption negatively affects gut microbiota composition and metabolic health (Voigt et al., 2014).

6. Be Intentional with Antibiotic Recovery
While antibiotics are sometimes necessary, studies suggest targeted probiotic and dietary support can help restore microbial balance afterward (McFarland, 2014).

Healing from the Inside Out

Modern science continues to confirm what holistic health has long emphasized reminding us: true wellness begins in the gut. Supporting your microbiome doesn’t just improve digestion—it strengthens immunity, stabilizes mood, reduces inflammation, and supports long-term vitality.

When you nourish your internal ecosystem, you create an environment where healing becomes possible—naturally and sustainably.

Scientific References
  • Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: The impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience.
  • Foster, J. A., et al. (2017). Stress & the gut-brain axis. Neurobiology of Stress.
  • Lederberg, J., & McCray, A. T. (2001). ‘Ome sweet ’omics—a genealogical treasury of words. The Scientist.
  • Makki, K., et al. (2018). The impact of dietary fiber on gut microbiota. Cell Host & Microbe.
  • Marco, M. L., et al. (2017). Health benefits of fermented foods. Nutrition Research Reviews.
  • McFarland, L. V. (2014). Use of probiotics to correct dysbiosis. Clinical Gastroenterology.
  • Mosca, A., et al. (2016). Gut microbiota diversity and human health. Current Opinion in Microbiology.
  • Thursby, E., & Juge, N. (2017). Introduction to the human gut microbiota. Biochemical Journal.
  • Valdes, A. M., et al. (2018). Role of the gut microbiota in nutrition and health. BMJ.
  • Voigt, R. M., et al. (2014). Circadian rhythm and the gut microbiome. International Review of Neurobiology.
  • Yano, J. M., et al. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell.
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health and wellnessNutritionRecipeRecovery

Health Benefits of Fasting

by Claire Rae
written by Claire Rae

It’s that time of year where plenty of people are considering fasting for both physical and spiritual reasons. I want to encourage you to do so if you feel led. I always think it’s a great time to reset our body, our minds and our spirits. While we fast we can also enjoy the extra time with God to pray and seek what He wants us to focus on this year. He knows the plans He has for us but we need to make time for Him to download His plan and help us get organized for what’s to come. It is a continual shifting in the world and it’s important to hear from Him.  

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@2021 - Claire Rae