All my life being an athlete, I knew protein was a must. I eat a lot of protein through my diet, being that I follow a Paleolithic lifestyle for the most part. However, I always needed a little extra boost after the gym or in my morning, on-the-go routine in order to achieve optimal protein levels in my body and to kickstart my metabolism.

Being that I had vague and undiagnosed autoimmune issues my whole life, but now only recently being diagnosed with lupus, I FINALLY noticed the tie to my gut issues that came along with it. I would buy my protein off of bodybuilding.com, and try to purchase the largest container with a massive amount of protein per serving. Many of these brands made me nauseous and bloated, but I sucked it up thinking, "well this is just part of the process, I suppose."

Actually, it wasn't. Nobody I knew felt that way after what was supposed to be a nutritious protein shake, and it did the opposite in my body of what it was intended to do. It most likely contributed to leaky-gut syndrome and causing more unhealthy inflammation within my body. After becoming immersed in my nutrition-conscious lifestyle, I did extensive research and had much insight on what food/nutrients and NATURAL supplements I was supposed to be implementing in my diet.

Enter Ancient Nutrition Bone Broth Protein by Dr. Axe. Many of these other "fitness and body building" proteins I have tried in the past have added ingredients that are artificial, to essentially put the most amount of protein they can into the smallest serving possible. That doesn't cut it with me, and I want something completely pure going into my body since you should be gaining protein from natural ingredients. This product is paleo- and gut-friendly, free of all artificial ingredients, non GMO, gluten- nut- soy- grain- and dairy-free. All that could be possible allergens or produce unnecessary added stress on the gut. There is 1 gram of sugar, which comes form the natural vanilla extract flavoring (0 grams if you get the "pure" flavor), 2 grams of carbohydrates (not from simple starches which is key!), 98 calories per serving, 20 grams of protein per serving, and has pure ingredients such as the natural vanilla flavoring and monk fruit extract. One serving is only one scoop as well, which gives you more for your money. Amazingly, it is still absolutely delicious and goes perfectly (and lightly) into any fruit/vegetable smoothie or alone in some almond or coconut milk.

The most notable ingredient is Chicken Bone Broth Protein Concentrate. This is how this product obtains the 20 grams of protein in it, literally from an animal that God put on this earth. And as it should be! No more synthetics or artificial ingredients and let me tell you, my gut is thanking me for it! No more bloating or nausea, just positive results. This product advertises supporting a healthy gut, supporting a healthy (not overactive) inflammatory response, supports healthy skin and aging, supports a healthy immune system, supports healthy cells, a healthy liver, and healthy detoxification, supports a healthy metabolism, and supports muscles, bones and joints. In the last week, I received a compliment from a family member for looking "brighter," which I'm going to assume is a consequence of taking this supplement every day since it has been the only recent change in my lifestyle.

So, what is this "bone broth protein," and how does it work? 

Bone broth has been a huge craze in the holistic health and nutrition world, and I first learned of it through the Autoimmune Wellness blog. This can be made as a stock and you may incorporate it into many meals, however may be very inconvenient and can take days on end to make. This is why I was so excited that it was made into a natural powder through Ancient Nutrition!

Bone broth is made through boiling the bones of any vertebrate (in this case, chicken) and obtaining nutrients from the superficial bone, bone marrow, tendons and ligamentous structures that one would not typically ingest and eat on their own. This stock solution is rich in calcium (without eating or drinking dairy that is tough on the gut), magnesium (for proper muscle growth and function), phosphorous, and is rich in the amino acids, proline and glycine which is vital for collagenous structures (the glue that holds our bodies together).

Why is collagen so much more important than these other nutrients?

Collagen, which lines our joints, muscles, fascia, organs, skin, hair, etc., etc., is a strong structure that has criss-crossing, rope-like fibers embedded into a gel matrix (typically the synovium in the joints) to make a lining around these systems that is durable and long-lasting. With many disease processes such as inflammation from autoimmunity or infections, or just simple aging and the shortening of our telomeres, our collagen sources in a specific region of the body may be depleted. This could ultimately result in inefficient bodily processes such as digestion or atherosclerosis, or may lead to stiff joints, brittle hair, osteoporosis, dull/wrinkled skin, or weak muscles being quickly replaced with fat.

Glycine and proline, found predominantly in bone broth solutions, are one of the main building blocks for collagen and is vital in many of these processes. They are found in the enzymes and proteins solely of living animals, and Dr. Axe mentions that in the traditional western diet, individuals consume only about 2 grams of glycine from their diets daily. Now, it is recommended as a supplement for individuals recovering from toxic treatments/surgery or a stressful disease since it is so crucial in building the body on a molecular level. These microscopic building blocks can heal anything from massive injuries or heal arteries or nerves damaged from systemic inflammation or infection (which is of huge interest to me). They can actually release human growth hormone from the pituitary gland and raise creatine levels to allow repair, growth, and sustained function of all tissues and muscles!

As seen in the diagram, the small glycine and proline amino acids (to the right) make up the entire collagen fiber structure

According to The Paleo Mom, glycine can aid in even controlling the most vicious autoimmune processes. It has been discovered that it supports HEALTHY and not OVERACTIVE immune function, inhibiting the inflammatory cells that are floating around the body for no apparent reason. So not only does proline and glycine heal the body from injury, inflammation and disease, but it may actually help prevent it as well!

This is why bone broth is known as a "superfood." While people who eat a high-protein diet or take regular collagen supplements can achieve satisfactory levels of these amino acids, proline and glycine are not as isolated as they would be from slow cooking bony structures over many hours. The fact that this is in an all natural, easy-to-use, and artificial ingredient-free powder, I can now achieve those benefits without the hassle of making bone broth stock. I find this important in my life since I have a musculoskeletal and a systemic disease, where I literally have no idea what is going on inside of me unless I am in intense pain. My collagen supply is being directly attacked constantly! So, this bone broth protein powder that is allergen-free for my gut is truly a blessing.

If anyone else has uses and recipes for this protein powder, please share the wealth! I hope that anyone who tries this has great success :)

Soooo, I took the plunge and started a brand new wellness journey! I'm still very faithful to my gym ways, but I found that starting to practice yoga has already had wonderful benefits within these first two weeks. It has honestly been a perfect addition into my lifestyle; I'm able to focus on my mind, body and spirit at once to better myself every day. I love lifting, but we all hit plateaus and it can be frustrating. I've also had issues with pain and fatigue from lupus, which made getting to the gym most days pretty difficult. You can see my recent blog post here about how I addressed this situation. If any of you know me well, you know I don't do well with swallowing my pride and sitting home at night not exercising. Well now I finally listened to what my doctors have been telling me to do for years!

Attending yoga classes has given me the opportunity to choose which class I would like to attend based on my stress and pain levels. Some days, I love a great workout so I go for the Power or Wall Yoga class. Other days when I'm really hurting, Restorative Yoga might be better. If I need more of a moderate workout focusing on isometric contractions and balance, I go with Vinyasa Flow. So, Why Yoga? Below are some of the many known benefits of yoga from the American Osteopathic Association. These are some of my favorite and ones that I find the most important!

1. Cardiovascular and Circulatory Health

Yoga is GREAT for circulation, without the risk of damaging vessel structures. This is so important for anyone; but in the lupus community, we suffer from Raynaud's Syndrome and have an increased risk of heart disease, so this is crucial! Heart health and circulation can affect every single part of your body. If something is off, it can really be detrimental to something you would think is totally unrelated. So how does yoga do this? Besides proper movement and stretching, it focuses on coordinating your breath with each movement you make. Often times, we stress our bodies when we exercise because we actually have the tendency hold our breath during forceful movements. This only ends up increasing blood pressure and limiting oxygen to the heart and brain. When we focus on this breath-movement coordination, our bodies can move naturally as well as providing the proper amount of oxygen needed for that specific movement. When you take deep breaths in and out as you move, you open up the vessels and the caplillaries, allowing the hemoglobin in your blood to oxygenate which in turn fuels your muscle growth, recovery, and brings less stress back to the heart. This also lowers blood pressure since there is a lesser chance of vasoconstriction. Besides the nerdy stuff I mentioned, it lowers your physical and mental stress which is a huge plus!

2. Balanced Metabolism

Metabolism is a process that occurs in all people that has sort of become a buzzword in the fitness industry. But what does this actually mean? Metabolism is a biochemical process inside the body that occurs at rest, but is triggered by movement, exercise, and digestion. For each stage of life, we have an ideal metabolic rate, that is healthy based on our age. If it is too low, we become unhealthy and gain unnecessary weight. If it's too high, it could be damaging because we are never satisfied with what we eat. When we move our entire body, like in yoga where we focus on balance and compound movements, the endocrine system initiates hormones to release from their glands for optimal organ function. More widespread movement = more glandular recruitment. We can then digest food from the day easier, and more efficiently use our energy sources. When we use our energy sources efficiently, we are able to initiate lipolysis (fat breakdown) as we use our carbohydrates and enter an aerobic state.

3. Improved Respiration, Energy and Vitality

This ties in strongly with my first point about heart health and circulation. The breathing focus in yoga improves respiration and lung function, which is also important in lupus patients because we often times suffer from pleurisy (inflammation of the outer lining of the lungs). So how does this form of exercise affect our energy and vitality? First, when the brain receives more oxygen through whole body movement and proper breathing, it operates sharply. A lot of people with chronic illnesses suffer from brain fog and fatigue, so this can aid in that. In terms of our energy, one may say "Hey, my illness makes me fatigued all the time" or "I had a full day of work, I'm too exhausted to go to yoga class!" Surprisingly this practice may allow you to feel better as you step out of the studio. In ties with metabolism, yoga enables the adrenal glands (little organs on top of your kidneys) to release cortisol. Cortisol is a steroid hormone in the body, that is highest in the morning when you wake up. It partners with epinephrine to allow your body to have energy and use your nutrients efficiently through your natural circadian rhythm. When you have adrenal fatigue, essentially your stressing out your body so much that you are constantly producing cortisol which is not what our bodies our meant to do (hence screwing up our circadian rhythm). Yoga attempts to regulate that process. It enables cortisol to be produced when its necessary, but with meditation and the beginning and end of a tough practice, it brings your levels down to a relaxed state and teaches you to carry that state throughout your whole day. You will find that you will be much less exhausted because your body is adapting to regulating cortisol levels as it should be!

4. Increased Flexibility & Lean Muscle Tone 

In yoga, you are completely relying on your own strength to hold your entire body up through a series of movements, stretches and positions. When you have proper form and posture while performing yoga (which it over time teaches you), your bones and joints are in proper alignment. This not only improves organ function since they are not convoluted in a position they are not supposed to be in due to poor posture or form, but this constant pressure on your bones from your own body holding itself up increases bone density dramatically. This in turn decreases the risk for osteoporosis. Additionally, yoga teaches you to bend and move in a way that increases flexibility, which decreases the risk of complication for those that have a connective tissue disease and decreases the risk of athletes tearing a tendon or ligament. It strengthens your soft tissue through this larger range of motion that ultimately allows your joints to be strong throughout all activities without giving way. The lean muscle created from this also increases your metabolism...see it all ties in again!

5. Positive Outlook, Coping Skills & Clarity

Need I say more? Mind, body and spirit is what yoga aims for you to be in tune with during your practice, and throughout your days. Your stress levels will decrease because it will force you to live in the moment. The classes I took part in made you think of a mantra before your practice that encouraged you whether it was a difficult workout or a relaxing restorative class. They always say come back to this moment, come back to this mantra, and come back to this breath when faced with adversity during your busy life.

What can I say, I love yoga so far! It can help me reach my fitness, health and mental goals in conjunction with going to my gym. I'm so excited for what's to come, and I hope some of you try it as well! If any of you are more advanced, feel free to comment on what your favorite type of practice is and some of your experiences.

Namaste :)

I have a lot on my mind, which is a reason for this slightly lengthy post. But please hear me out, because I hope to encourage many who are going through something similar.

Every once in a while, like a normal person, I get down on myself. Falling into the trap of comparison, I become discouraged that I don't look a certain way or that my body isn't progressing in the gym for a period of time. As a former national level athlete, who first fell to injury...then infection....all tying into lupus; I find my peace and worth in the gym and weight room. Being that I can no longer be a competitive athlete, I force my competitive nature into what is supposed to be a healthy maintenance strategy in the gym. On my good days when I'm less inflamed, I am so excited to get in there and get lifting. Some days, when I'm around others who may lift & work out multiple times a day, I become upset that I'm no longer that person who is able to walk around showing off my rapid progress. Granted, not everyone has an autoimmune disease. However being who I used to be before my illness progressed into something greater, I feel that mentally I am still that person trapped in this body that can't expend the energy that these other individuals are illustrating so effortlessly.

Yesterday, I honestly had an epiphany. I was talking with my friend at work about the gym, and realized from an outside perspective, I still look athletic. I still look like I take care of myself, and I still look like I have solid muscle to support my body. All these things that I thought disappeared since my diagnosis are still there. Sure, I'm not able to be that person in the gym that looks like a professional body builder, all because of lupus. But because I overcompensate, I can still have the satisfaction and appreciation for my body and all that it goes through to become what it is today.
When I get discouraged and flustered that I'm not able to go to the gym after work one day due to extreme pain and fatigue, I need to realize that IT'S OKAY. My body is different from other bodies, and it goes through much more internally doing absolutely nothing that a healthy person's body does exercising. I need to have this appreciation for my body, because it's been through a lot. I've dealt with my leg atrophying to the bone and being inside eaten by infection, and worrying about it's appearance before and after many surgeries. It shrunk, it grew, and it shrunk, and grew again. I've dealt with building my body up from this dark time and had great success, soon realizing that appearance is the least of my worries. I got knocked down again by lupus. I learned how to compensate on the outside for what my body is doing to itself on the inside. I wanted to make sure this was an "invisible disease." I'm learning again to realize how appearance is the least of my worries and say, "so what if my muscles shrunk a bit from muscle and joint pain?", and provide nutrients to fuel my body on the cellular level. I can't let the autoantibodies attacking my DNA fuel themselves, I have to starve them and allow the rest of my body to thrive. This is my priority.

So when I can't celebrate the big "gains" in the gym for a period of time like many gym rats do, I need to celebrate the little accomplishments that others cannot notice. Getting to the gym after a full day of work; days when I'm capable pushing through fatigue and throbbing pain, burning, and numbness in every joint and in my muscles; days when I feel like I don't have 100 pounds strapped to my ankles; days when I don't have to worry about the chest pain and palpitations lupus is causing me; days when I can think straight and don't have brain fog; days when I am able to eat what I want without intestinal aggravation; days when I don't have to worry about losing weight from not being able to eat foods that I want; days when I feel like I was never told I need a total knee replacement....I could go on. THESE are things I need to be proud of my body for, overcoming chronic inflammation. I need to celebrate these milestones and be happy I am even capable of going to the gym.

For anyone going through this type of frustration with themselves...realize your worth. I have finally realized mine. When your body isn't cooperating with what you would like it to do for a certain timeframe, consider what may be going on inside or in your life. The gym is great, and promotes a healthy mindset with camaraderie and beneficial effects. But you're worth much more than your gains in the gym, or a number you can bench press. The "I can do this" attitude is what matters, and is quite remarkable.

I have learned to love myself for the battles I fight every day, and that's how I find my sense of accomplishment. My battles make me who I am, which differentiates me and makes me unique from the rest of the world. Realize your impact in society, realize your daily successes, have a great attitude; don't focus on appearance. You are worth much, much more than you think!