When people talk about antioxidants, they usually mention vitamin C, vitamin E, or maybe resveratrol. But quietly running the show behind the scenes is glutathione — often called the master antioxidant. Unlike most antioxidants that we get from food, glutathione is produced inside our cells. Think of it as the body’s built-in defense system, a molecular security guard protecting every cell from harm. 
 
Glutathione is a small but mighty molecule made of three amino acids — glutamine, cysteine, and glycine. This simple tripeptide sits inside nearly every cell in the body, working around the clock to neutralize free radicals before they damage DNA, proteins, and cell membranes. Detoxify harmful substances, helping the liver process pollutants, heavy metals, alcohol, and medications. Recycle other antioxidants like vitamins C and E so they can keep fighting oxidative stress.  Regulate immune function, fine-tuning our defenses against infection and inflammation. Lastly, support mitochondrial health, which keeps our energy production efficient. In essence, if cells are the engines of your body, glutathione is both the oil and the mechanic, keeping everything running smoothly. 

As we age, glutathione levels naturally decline, but stress, toxin exposure, poor diet, and chronic illness may also cause depletion. Low glutathione has been linked to conditions ranging from fatigue and “brain fog” to more serious issues like insulin resistance, neurodegenerative disease, and weakened immunity. 
 
When glutathione runs low, your body is essentially under-defended. Oxidative stress can accumulate, inflammation rises, and the repair systems slow down. This is one reason why maintaining robust glutathione levels is considered a cornerstone of longevity and resilience. 
 
Thankfully, there are ways to support glutathione through your lifestyle choices.  Nourish with sulfur compounds like broccoli, brussels sprouts, cauliflower, garlic, and onion. These help fuel glutathione production. Whey protein is rich in cystine, another supporter.  If you supplement us with liposomal glutathione and NAC (N-acetylcysteine) and alpha-lipoic acid, it will boost glutathione production. If you smoke, drink alcohol, are exposed to environmental toxins, or have chronic stress, these are sure ways to deplete glutathione. 
Of course, lifestyle choices of exercise (moderate, not excessive, as it will deplete and too little won’t stimulate production), sleeping well, specifically deep, restorative sleep (champion sleepers get at least 1 ½ to 2  hours nightly) will help. If you don’t have an Oura ring or Whoop tracker — get one!  And as always, the gut. Gut imbalances will increase oxidative stress and deplete glutathione. 
 
In functional medicine, glutathione is often viewed as the great integrator — a marker of how well the body is handling the challenges of modern life. A patient struggling with chronic fatigue, brain fog, or recurrent illness often shows depleted glutathione status. Supporting glutathione isn’t just about chasing a number; it’s about restoring cellular balance, immune resilience, and energy. 
 
Interestingly, boosting glutathione can often improve how other therapies work, because the body finally has the cellular buffer it needs to heal. This is why clinicians sometimes call it “the great magnifier of health.” 
 
Glutathione may be a small molecule, but it plays a huge role in how we age, how we recover, and how resilient we feel in daily life. From detoxification to immune defense to energy production, it’s the quiet multitasker you want in abundance. 
 
Detoxification and what it really means. Your body has a built-in detox system. Learn how to support it and feel clear, energized and resilient.

Over the past few months, I’ve been doing a deeper dive into the research on how happiness will influence health and well-being. It’s probably very intuitive to understand the reason why our happiness would positively affect our health, but I’d like to deconstruct why this is so. But first, defining happiness is important.

Happiness is an interesting word, because we often think about happiness as fleeting moments — a great vacation, a delicious meal, the thrill of a new achievement. But according to research and the great philosophers, it has a much deeper, richer meaning. Aristotle, for instance, called it eudaimonia — roughly translated to "happiness," "flourishing," or "the good life." His intent with this flourishing wasn’t a feeling state per se but a genuine state of fulfillment.

The longest study on happiness, spanning over eight decades, started in 1938, with Harvard’s Study of Adult Development. More than 1,300 descendants and three generations later, we see how happiness influences health, helping us understand what leads to a healthy and happy life. It is the quality of our relationships.

Many other studies have corroborated these findings as well. When we have relationships that are connected, inflammation and cortisol are lower, and the inverse is true. Without connection, cortisol and inflammation are higher, leading to diseases such as depression, heart disease, diabetes, longer healing recovery times, and even early death. 

The autonomic arousal of the sympathetic nerve system, responsible for sending the signal to the body to fight, flight, or freeze, is governed by cortisol. Its opposite companion is the parasympathetic nervous system, which is governed by acetylcholine, which slows things down. This branch is known as the “feed and breed”, “rest and digest.” Also, oxytocin enhances this branch via the ventral vagal cranial nerve. Oxytocin, known as our bonding hormone, augments the dampening of the sympathetic nervous system, calming heart rate, helping us feel calm and connected. We all know when we feel this! It’s the sigh of relief, and I feel safe.

Dan Siegel, MD, UCLA, uses a term to “feel felt.” This is a good way to understand the vagal nerve. When we feel felt, we relax. Its opposite is true. When we feel unseen, unheard, our sympathetic nervous system activates, and the fight, flight, freeze (lower brain regions), and connection is lost. Disconnection is inevitable, and rupture occurs. The brain is hijacked. Our executive function, higher brain reasoning, and empathy center is turned off.

Chronic inflammation, high cortisol, and high adrenaline are markers to illuminate the autonomic nervous system, and where we might be captured in a state of mind of disconnection, dissociation, and withdrawal. Each of these markers is a stimulator of heart disease, diabetes, cancer, dementia, and others. I would suggest if we were encountering these diseases in our lives to also be looking at the quality of our relationships. Dr. Bessel van der Kolk’s book, “The Body Keeps the Score,” elucidates further the connection between chronic stress states with heart disease, autoimmune, digestive problems, sleep disturbances, and other diseases.

Eudaemonia is an antidote to what ails us, and how our relationships can provide a healing suave. But first, we must be connected to ourselves, and that often means a deep dive into our own histories, stories, and where we find ourselves in each moment. It is a felt sense, not an intellectual one. Dr. Siegel coined the term Interpersonal Neurobiology (IPNB) in which he discusses how various parts of our brain come to “know” (gnosis-experiential knowing) a felt sense (connection). He advocates for each of us to essentially clean up our “garbage.”

Siegel says the right hemisphere describes (names it) and the left hemisphere explains it. There is nothing the left brain can do to calm the right brain. The right hemisphere needs to attune or tune into the feeling first. Have you heard the saying “feel it, to heal it?” Once you feel it, you can then name it. Then the left hemisphere may get busy solving the problem, but not before. 

Harvard’s study continues to find that when we engage in relationships that are connecting, meaningful, feeling felt, soothed, and safe, we enjoy greater happiness, and therefore, health. When the researchers asked participants what their greatest achievement was in their lives, it wasn’t how much money they had, or how many accomplishments or awards they received, or how fit they were; it was being a good partner.

In my practice, I have the amazing privilege of witnessing many patients with great connections, and I also see the metrics that corroborate Harvard’s research. Just as well as its opposite. The next time you find yourself missing an opportunity to relate deeply in a relationship, stop and check in with yourself first. When we are genuinely connected to ourselves, we will promote connection to others. Remember name it to tame it, feel it to heal it. Connection reduces all-cause mortality and morbidity. Without good relationships, we live in a state of inflammation, high cortisol, high adrenaline, and disease.

May you know genuine well-being.

Infrared light, an invisible wavelength of light just beyond the red spectrum of visible light, has gained attention for its numerous health benefits. Spanning from near-infrared (NIR) to far-infrared (FIR), this light penetrates the skin to varying depths, making it a versatile tool in health and wellness. Below, we explore the scientific basis and health benefits of infrared light, along with its practical applications.
 
Improved circulation: Infrared light stimulates the production of nitric oxide, a molecule that helps relax blood vessels and improve blood flow. Enhanced circulation ensures that oxygen and nutrients reach tissues efficiently, promoting healing and overall vitality.
 
Pain Relief: Infrared therapy is widely used to alleviate chronic pain conditions such as arthritis, muscle soreness, and joint pain. The deep-penetrating heat helps reduce inflammation and soothe discomfort without the side effects of medications.
 
Detoxification: Far-infrared saunas are popular for their ability to promote detoxification. The heat generated by FIR waves induces sweating, which helps eliminate toxins, heavy metals, and other impurities from the body.
 
Skin Health: Near-infrared light can improve skin texture and appearance by stimulating collagen production. It also enhances cellular repair, reducing fine lines, wrinkles, and scars, making it a favorite in cosmetic treatments.
 
Recovery: Athletes and fitness enthusiasts use infrared light to accelerate muscle recovery. By increasing blood flow and reducing oxidative stress, infrared therapy aids in repairing damaged tissues and alleviating delayed-onset muscle soreness (DOMS).
 
Weight Loss Support: Studies suggest that infrared therapy can increase metabolism and promote fat loss. The heat generated during an infrared sauna session can mimic the effects of moderate exercise, burning calories while you relax.
 
Stress Reduction:  Infrared saunas and therapy devices provide a calming experience that reduces stress and promotes relaxation. The gentle warmth encourages the release of endorphins, enhancing mood and mental clarity.
 
Improved Sleep: Exposure to infrared light may improve sleep quality by relaxing the body and reducing stress. Regular infrared sauna use has been linked to better sleep patterns, helping individuals combat insomnia and other sleep disorders.
 
Boost Immune Support:  Infrared light stimulates the production of white blood cells, which play a crucial role in immune defense. The gentle heat also raises the body’s core temperature, creating a fever-like environment that supports immune response.
 
Infrared light is divided into three main categories based on its wavelength and measured in nanometers (nm):

1. Near-Infrared (NIR): Wavelengths range from approximately 700 nm to 1,400 nm. NIR penetrates the deepest into tissues and is commonly used for skin treatments, wound healing, and muscle recovery.
2. Mid-Infrared (MIR): Wavelengths range from 1,400 nm to 3,000 nm. MIR provides moderate penetration and is often used for improving circulation and relieving pain.
3. Far-Infrared (FIR): Wavelengths range from 3,000 nm to 1 mm. FIR is primarily associated with thermal effects and is widely used in saunas for detoxification and relaxation.

 
 
Infrared light therapy is available in various forms, including:

• Infrared Saunas: Popular for detoxification, relaxation, and weight loss.
• Handheld Devices: Used for localized pain relief and skin treatments.
• Full-Body Panels: Designed for systemic health benefits and improved circulation.
• Medical and Spa Equipment: Used by professionals for targeted treatments.

 

While infrared therapy is generally safe, it’s essential to:

• Follow manufacturer instructions for devices.
• Stay hydrated during sauna sessions.
• Consult a healthcare professional if you have underlying medical conditions, such as cardiovascular issues or pregnancy.

 

Infrared light offers a natural, non-invasive way to enhance health and well-being. From improving circulation and skin health to providing pain relief and relaxation, its benefits are backed by growing scientific evidence. Whether through at-home devices or professional treatments, incorporating infrared therapy into your wellness routine can support a healthier, more balanced lifestyle.

Methylation is a biochemical process that involves the addition of a methyl group to a molecule (CH3). In the context of genetics and molecular biology, methylation commonly refers to the addition of a methyl group to DNA or RNA molecules. Methylation can affect gene expression and it plays a role in about 200 various biological processes.

Methylenetetrahydrofolate reductase (MTHFR) is an important enzyme involved in the methylation cycle; it can limit the methylation that can happen in the body. The MTHFR gene dictates the process for making the enzyme MTHFR. MTHFR is critical for a chemical reaction involving vitamin folate (B9). It enables the conversion of a form of folate called, 5,10-methylenetetrahydrofolate to a different form of folate called methyltetrrahydrofolate (5-MTHFR). This is the main kind of folate found in the bloodstream and is a primary component of the composite process that converts the amino acid homocysteine to another amino acid called methionine. The body uses methionine to make proteins and other important compounds.

The primary role of methylation is to recycle the amino acid homocysteine to keep its levels in a healthy, optimal range. A simple homocysteine blood test can help you understand your own methylation status. High homocysteine levels indicate suboptimal methylation and need attention to decrease the level and to help bring your levels to a healthy range.
Nutrition plays a big role in how smoothly methylation processes run. Taking targeted supplements can support healthy methylation as well as eating foods rich in folate, vitamin B12, vitamin B6, riboflavin, choline, and Coenzyme Q10.

As part of the initial workup with me, you can expect a lab for the MTHFR gene, homocysteine, folate, B12, and many others. Note, if you do have a mutation in the MTHFR gene, it is essential to follow guidelines on treatment throughout your life. It is not something you do for a while and stop. 

Here are some symptoms to watch for if you suspect you may struggle with poor methylation (but of course, get the lab done!): Nervous system issues, gut dysbiosis, thyroid dysfunction, insomnia (especially REM phase), anxiety, depression, heart problems and addiction.
While science is still understanding methylation and other detoxification pathways, it is well understood that poor methylation is beneficial with folate. Should you not know your status on the MTHFR, this would be worthy to have blood drawn.

​We’ve all had those nights where we toss and turn and sleep seems far off. Many of us grab for melatonin supplements in hopes of warding off the dark nights of insomnia. Studies are not conclusive as to whether it helps sleep and whether long-term use is safe. What is melatonin? How does it work?
 
Melatonin is a hormone, a potent anti-inflammatory, an antioxidant which is used for other purposes than sleep. Because of its properties, melatonin is being used in cancer therapies, autoimmunity, post-COVID syndrome, Polycystic Ovary Syndrome (PCOS), infertility, bone health, gut health, and other disease states. Melatonin is released by the pineal gland in response to darkness. It regulates the circadian rhythm and circulates throughout the body and acts upon the “clock genes.”
 
The liver and kidneys rapidly metabolize melatonin within an hour when taken as a synthetic supplement so only fractions of it will stay in the bloodstream while sleeping. It is suggested in some studies to help with primary sleep disorders, decrease sleep latency and improve sleep quality compared to placebo. Yet it is important to remember that our endogenous melatonin being secreted by the pineal gland provides a steady state while sleeping (only with darkness) and slowly decreases within the last several hours prior to waking.
 
The mitochondria (small structures in a cell that are found in the cytoplasm — the fluid that surrounds the cell nucleus) regulate most of our melatonin most likely in relation to oxidative processes via an enzyme defense. The body’s way to protect itself and scavenge free radicals.  However, there is a threshold of protection the mitochondria can withstand and not become overloaded.
 
Melatonin declines with age sometime after puberty and precipitously after around age 50. Supplementation of only 0.3mg would be needed to replace levels; however, that amount may not cover a person’s need and you would need to assess each person, individually. Foods rich in melatonin include tart cherries, coffee, beetroot, asparagus, sprouted kidney beans, extra virgin olive oil, St. John’s war, feverfew, to name a few. These foods have a rich source of phytomelatonin; however, in very minute amounts.
 
Before rushing out to start melatonin, always think lifestyle first. To help induce natural production, darkness is necessary. Staying away from blue light, light within the environment, keeping a dark bedroom, or consider wearing an eye mask, are the first lines intervention. Of course, exercise, stress, fasting/eating, room temperature, sleep apnea, etc., are also significant to helping with sleep beyond what melatonin can do. Take home advice: love to like the darkness in your environment and begin tapering the lights about 2 hours before bedtime.  May you find darkness as a soothing and relaxing friend that will welcome melatonin.

Many lovers share a special time together on Valentine’s Day celebrating their love together. However, there were many of us that were not with a partner and some of us were experiencing a heart break, myself included. Going through a divorce or breakup creates a cascade of physical symptoms, emotional upheavals, mental ruminations, and spiritually, asking why and what grace may be received to ease the pain or even have your partner back.

In going through a split-up, this trauma propelled me into studying the health risks to understand what my body and mind have been experiencing. It’s evident that what we go through physically and emotionally takes some toll. The loss experienced in break-ups include that of security, a family life, the sexual relationship, a home, and even more, there are long-term health consequences that result.

The University of Arizona review of 30 studies found a 23% increased risk of early death in divorced adults when compared to those married. Divorced men fair worse than women with higher rates of substance abuse (70% of chronic drinkers are the divorced male), suicide (2.5 times greater risk than married men), and increase in weight (suggesting that food selection is still often done by the women). Divorced women have higher rates of cardiovascular disease (11% in divorced woman versus 7.3% of married woman). In both men and women, studies suggest increase cancer rates, insomnia, and mental health illnesses.

How can we help minimize these impressive statistics while navigating through the troubled waters of a broken heart? Here are some recommendations that will help reduce some of the immediate physical and emotional symptoms, but also knowing that the journey through the loss and the grief can be mindfully explored while being with this difficult process.

• Keep a journal. Write about your experience and get out of your head which helps to break the mental rumination and monkey mind.
• A strong support system that supports your grieving process in a positive direction by holding space and being present with the experience. Remember to move toward the positive here and not getting into blame and negativity as this will keep you stuck instead of healing.
• Learn to express yourself and your emotions. Placing your hands over your heart and drop into the sensations felt there instead of being distracted into thought.
• Simply your life during this time so you can move through this process mindfully instead of staying so busy that you don’t completely heal. Having time to grieve is important to heal your life.
• Know that drugs and alcohol are not effective strategies to healing. Escaping into drugs and alcohol will not allow a complete healing to occur and may lead to dependency issues. The statistics certainly suggest this.
• Improve health protective behaviors. Healthy meal selections, get 7-8 hours sleep each night, nap if you’re having sleep disruption during the process, exercise daily to help reduce anxiety.
• Laughter always helps! Watch funny movies, get together with your family and friends that seem to bring out the laughter.

With time, our hearts and bodies mend, but in the meantime it’s essential that we mindfully approach this journey with love toward ourselves. Nicholas Spark, author of "At First Sight" says it best, “The emotion that can break your heart is sometimes the very one that heals it.” 
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Last week I had my Rolfing appointment with David McDonald and during this experience, I mindfully brought my attention to the sensations of my body as he targeted areas of tension and injury. As he moved into these areas, I noticed how my first thought was, "Wow is this painful." I realized in that moment how easily my mind could pull me away from the gifts of the moment. Knowing that I could at that moment be swept away into thought and miss the experience of his healing touch, I instead brought attentive breath and my focus back to the muscular area where so much tension resided. As I dropped into the area of tension, I sensed the tightness in the muscle and felt how with breathing how it loosened the area.

My thinking was attempting to drive this experience, but I kept very active attention on my breath and the deep massaging that David was doing. This process of struggling with my thoughts and returning again to the mindfulness of the moment went on for the entire hour of the Rolfing.

Over the years I have realized how often I have taken an uncomfortable encounter and brought thinking instead of mindfulness. I let go of my physical resistance to what I might previously perceive as pain. Instead of intellectual thinking, the process became a very healing experience of touch.

How often have you taken a touch experience and got lost in your head of thoughts? You can get lost wondering what it meant or didn’t mean and then your entire experience can be lost before you appreciate it. As a Sexuality Counselor, I often hear patients express negative associations around being touched by their partner. When patients explain where their thoughts go, it’s most often that their thoughts are in a circle and cycle of negative thoughts.

Our histories, patterns and life experiences are held within our neurobiological system. The process of changing thoughts, emotions and behavior patterns becomes the work of presence which is done in a state of mindfulness. If you are aware, we are able to be mindful of the patterns we don't desire and choose the thoughts that create a new pattern for yourself.

Mindfulness of touch may mean for each of us the ability to be free from interpreting stimulus like touch or contact with our environment as “pain” or something inherently negative. If we are able to stop the thinking of our brain that does it’s job by default, to think, and instead just be with a sensation as it arises we will encounter life with freedom.

Choosing to live life with this perspective does take courage to be present verses drifting from one thought process to the next. In the words of Gandi, “Freedom doesn’t mean the absence of restrictions. It means possessing unshakable conviction in your choices in the face of an obstacle.”
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