The Integrative Edge

By: The Integrative Edge
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  • Summary

  • Your go-to podcast for functional health and holistic movement.

    Hosted by Dr. Kym Klimek, Kelly Demers, and Dr. Lindsay Seefeldt.
    The Integrative Edge
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Episodes
  • The Keys to Balancing Blood Sugar for Sustained Energy and Stable Mood

    The Keys to Balancing Blood Sugar for Sustained Energy and Stable Mood
    Jan 13 2025
    In this episode, we explore how balancing blood sugar can transform your energy, mood, and overall health:Lindsay explains how glucose is the body’s primary energy source and highlights the impact of high sugar levels on various organs, from the brain (addictive effects) to the liver (converts sugar to fat) and beyond, including other organs.Kelly discusses the connection between poor sleep and the body’s increased demand for sugar and calorie-dense foods.Kym dives into lab tests for assessing blood sugar regulation (e.g., fasting glucose, HbA1c, insulin), along with practical tips and tricks for balancing meals and blood sugar to stabilize energy, mood, and hormone production.Key Blood Sugar Tips & Hacks:Balance your plate with lean protein, complex or low glycemic index carbs, healthy fats, and soluble fiber to maintain stable blood sugar.Eat in a specific order: veggies first, proteins and healthy fats second, and carbs last to prevent spikes.For high-carb meals or desserts, try slowing blood sugar spikes with a diluted shot of apple cider vinegar (1.5 tbsp in ¼ cup water) or sprinkle Ceylon Cinnamon on carbs.Consider the supplement Berberine (1000–1500 mg daily) for blood sugar regulation, but ensure gut health is supported with daily probiotics for proper activation.Eat a nutritious dinner with protein and healthy fats 2-3 hours prior to bedtime to help prevent waking up in the middle of the night due to imbalanced blood sugarLearn how to take control of your blood sugar for better energy, fewer cravings, and long-term health! Additional Resources & LinksProfessional-Grade NutraceuticalsYou can search for quality products through Dr. Kymberly Klimek’s professional-grade supplement account FULLSCRIPT at the following link: Dr. Kymberly Klimek - Fullscript and receive discounts on all orders!Disclaimer: The recommendations discussed in these episodes are for informational purposes only and are not intended as medical advice. Always consult with a qualified healthcare professional before starting any new supplements, medications, etc. especially if you are pregnant, nursing, have a medical condition, or are taking other medications. Individual needs and responses may vary. These recommendations should not be used as a substitute for personalized medical care.Have questions or topics you’d like us to cover? Email us at info@theintegrativeedge.com or each of our personal emails: kym@theintegrativeedge.com, kelly@theintegrativeedge.com, lindsay@theintegrativeedge.com — we’d love to hear from you! Your health transformation starts here! Follow Our Business Platforms! Stay connected and follow our three platforms for health, performance, and rehabilitation insights:True North PerformanceWebsite: TrueNorthPerform.comInstagram: @true_north_kelly1 & @truenorthperformancewisconsinFacebook: True North PerformanceUplifted Oncology RehabWebsite: UpliftedOncologyRehab.comInstagram: @upliftedoncologyFacebook: Uplifted Oncology RehabInnate Healing and PerformanceWebsite: InnateHealingAndPerformance.comInstagram: @dr.kymberly.klimekFacebook: Innate Healing and PerformanceFollow us on Instagram and Facebook for updates, tips, events, and resources tailored to help you optimize your health and performance!
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    26 mins
  • Stress Management Techniques for a Healthier Body and Mind

    Stress Management Techniques for a Healthier Body and Mind
    Jan 6 2025
    In this episode, we explore effective strategies for managing stress and building mental resilience:Lindsay explains the physiological stress response, detailing how the fight-or-flight reaction releases cortisol and adrenaline. These hormones redirect resources to muscles and vital organs but can lead to leaky gut, chronic inflammation, and immune issues when stress becomes chronic.Kelly introduces the CO₂ Tolerance Test as a tool for assessing your ability to handle stress, with step-by-step instructions on how to perform and interpret the test.Kym shares insights on cortisol testing, adaptogens, calming supplements, herbs, adrenal support recipes and highlights breathing techniques to help calm the mind and body.Learn how to manage stress effectively and support both your mental and physical well-being!Additional Resources & LinksProfessional-Grade Nutraceuticals to Support Adrenal Health and Cortisol BalanceYou can search for quality products through Dr. Kymberly Klimek’s professional-grade supplement account FULLSCRIPT at the following link: Dr. Kymberly Klimek - Fullscript and receive discounts on all orders! AdaptogensAshwagandha: 300–600 mg daily to reduce cortisol and support adrenal function.Rhodiola Rosea: 200–400 mg daily to combat stress and fatigue.Holy Basil: 300–600 mg daily for cortisol regulation and mood support. B VitaminsB Complex (with active/methylated forms of B6, B9, and B12): daily to support adrenal health, energy production, and stress response.Vitamin B5 (Pantothenic Acid): 500–1000 mg daily to nourish the adrenal glands. High-Dose Vitamin C500–2000 mg daily to reduce cortisol levels, support adrenal gland function during stress, and strengthen the immune system. Calming SupplementsMagnesium Glycinate: 200–400 mg before bed for relaxation and stress relief.L-Theanine: 100–200 mg as needed for a calming effect and mental clarity.GABA: 100–300 mg before bed to reduce anxiety and promote relaxation.Relora: 250–500 mg daily, typically divided into two doses (morning and evening) as needed to support stress management and cortisol balance, promoting relaxation without causing drowsiness. Calming HerbsValerian Root Extract: 300–600 mg before bed to reduce stress and improve sleep quality.Chamomile or Passionflower: Taken as tea or capsules for calming and promoting restful sleep.Lemon Balm: 300–600 mg daily to reduce stress and support relaxation.CO2 Tolerance TestThis test will allow you to see how well equipped you are to handle stress.PreparationChoose a quiet, comfortable environment with minimal distractions.Sit or lie down in a relaxed position.Use a timer (e.g., a stopwatch, phone app, or watch with a second hand).Step-by-Step InstructionsBreathe normally for 3-4 breaths:Relax and focus on steady, calm breathing through your nose.Avoid over-breathing or hyperventilating before the test.Take a full breath in through your nose:Fill your lungs comfortably, not excessively.Avoid forceful inhalation.Exhale slowly through your mouth:Begin exhaling at a controlled, steady pace.Focus on a smooth, unbroken exhalation.Start the timer as you exhale:Time how long it takes to exhale completely and comfortably.Stop the timer:When you feel the need to inhale again, stop the timer.Avoid pushing past discomfort, as the goal is to measure a natural tolerance, not a forced hold.Recording Your ResultsRecord the duration of your exhale in seconds.Note if you feel rushed or uncomfortable during the test.Interpreting Results<20s: Very low tolerance to stress and mechanics likely at fault 21-35s: Poorly equipped to deal with stress (average) 36-45s: Capable of handling lower-level stress. (higher end of average) 46-59s: Well equipped to handle everyday stress 60s+: Capable of handling everyday stressorsNote: Always consult with a healthcare professional before starting new supplements, especially if you are pregnant, nursing, or taking medications.Adrenal Cocktail & Gummy Support RecipesYou can enjoy these adrenal cocktails or gummies in the afternoon, shortly after lunch for a little energy “pick-me-up.”Recipe 1: Gummy SupportIngredients:2 cups organic orange juice2 oz organic coconut water¼ tsp Redmond's salt¼ cup organic bovine gelatin (I use Perfect Supplements brand)Instructions:Mix all ingredients while cold. Place mixture in a pot and stir on low heat for 5 minutes. Pour into a flat container (9 x 9). Refrigerate for 2 hours or until set. Cut into squares and enjoy!Recipe 2Ingredients:Juice of 6 lemons (~ ½ cup)Juice of 4 limes1 ½ cups coconut water1 tablespoon raw local honey (optional)Pinch of sea salt2 tablespoons organic bovine gelatin (I use Perfect Supplements brand)Optional: Sub orange juice (OJ) for lemon and lime juiceInstructions: Combine all ingredients and stir until well mixed. Follow the same preparation steps as in the Gummy Support Recipe above if making gummies.Recipe 3Ingredients:½ c cold-pressed ...
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    29 mins
  • The Power of Quality Sleep – Habits, Routines, and Optimizing Rest

    The Power of Quality Sleep – Habits, Routines, and Optimizing Rest
    Dec 30 2024
    In this episode, we dive into the critical role of quality sleep for overall health and well-being:Lindsay explains the physiological importance of sleep, including how it supports brain function (learning, memory, and toxin removal), self-repair and growth (healing injuries, releasing growth hormones, and repairing heart and blood vessels), immune defense, and balancing hormones and blood sugar.Kelly discusses the concept of load versus capacity, emphasizing how recovery through sleep, diet, and stress management directly impacts our ability to meet life’s challenges effectively.Kym explores common sleep issues like trouble falling or staying asleep, nutraceuticals for better sleep, hormone balance, neurotransmitter testing, and practical bedtime routine tips to optimize rest.Get ready to transform your sleep habits and harness the restorative power of quality rest! Impact of too little sleep on your nutrition: Too little sleep disrupts hunger hormones, increases cravings for unhealthy foods, slows metabolism, and impairs decision-making, leading to overeating and poor food choices. It also impacts digestion, reduces energy for physical activity, and heightens stress, which can trigger emotional eating. Prioritizing good sleep supports better nutrition and overall health. Impact of too little sleep and your ability to manage stress: Too little sleep increases stress by raising cortisol levels, impairing emotional regulation, and amplifying your perception of challenges. It weakens coping abilities, makes everyday tasks feel overwhelming, and causes physical symptoms like tension and fatigue. Over time, this can lead to burnout and heightened anxiety. Prioritizing sleep helps regulate stress and improves resilience. Additional Resources & LinksCastor Oil Packs: Discover the benefits of at-home Castor Oil Packs for liver detox, improved bowel movements, hormone health, lymphatic drainage, and restorative sleep. Start with Queen of Thrones liver pack kits for a mess-free and easy-to-use option. Kits last 3–6 months and come with refillable organic cotton pads. Begin by using 1–2 times per week, ensuring you’re hydrated beforehand for optimal results. Packs are available for the liver, pelvic area, thyroid, and more.Shop here: Queen of Thrones Castor Oil Packs & SuppliesUse code KYMBERLYKLIMEK for 10% off!Professional-Grade Nutraceuticals for Sleep SupportYou can search for quality products through Dr. Kymberly Klimek’s professional-grade supplement account FULLSCRIPT at the following link: Dr. Kymberly Klimek - Fullscript and receive discounts on all orders!Magnesium GlycinateDose: 200–400 mg before bedBenefits: Promotes relaxation, calms the nervous system, and supports deeper sleep.MelatoninDose: 0.5–5 mg 30–60 minutes before bedBenefits: Regulates the sleep-wake cycle and helps with sleep onset, especially for jet lag or disrupted schedules.5-HTP (5-Hydroxytryptophan)Dose: 50–100 mg in the eveningBenefits: Supports serotonin production, which can promote relaxation and restful sleep.L-TheanineDose: 100–200 mg before bedBenefits: Encourages a calm state of mind by reducing anxiety and promoting relaxation.GABA (Gamma-Aminobutyric Acid)Dose: 100–300 mg before bedBenefits: Helps reduce overactive thoughts and promotes relaxation for falling asleep.AshwagandhaDose: 300–600 mg in the eveningBenefits: Adaptogen that reduces cortisol levels, easing stress and improving sleep quality.Phosphatidylserine (PS)Dose: 100–300 mg in the eveningBenefits: Lowers cortisol and supports relaxation, especially for stress-induced sleep issues.Valerian Root ExtractDose: 300–600 mg 30 minutes before bedBenefits: A natural sedative that supports relaxation and sleep onset.Note: Always consult with a healthcare professional before starting new supplements, especially if you are pregnant, nursing, or taking medications.Disclaimer: The recommendations discussed in these episodes are for informational purposes only and are not intended as medical advice. Always consult with a qualified healthcare professional before starting any new supplements, medications, etc. especially if you are pregnant, nursing, have a medical condition, or are taking other medications. Individual needs and responses may vary. These recommendations should not be used as a substitute for personalized medical care.
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    28 mins

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