Healthy Skin Tips

1. Drink enough water

2. Get enough sleep. Behaviors that support circadian rhythm

3. Get proper nutrition/nourishment. Eat balanced meals/whole foods at appropriate times of the day. Minimize/eliminate sugar and processed foods.

4. Do things that help regulate the nervous system — reduce screen time, spend time with loved ones and out in nature, do things you enjoy for pleasure

5. Support detoxification pathways by avoiding drugs, alcohol, and other toxins

6. Reduce caffeine. Can fall under sleep. Talk about the half-life of coffee and when it should be consumed (after breakfast, no later than 10am). How much caffeine 1 cup of coffee versus how much Americans consume. The US is the greatest consumer of caffeine. How to boost energy without caffeine. Caffeine withdrawal.

7. Regulate blood sugar/increase insulin sensitivity

Diethylamino Hydroxybenzoyl Hexyl Benzoate: High UVA protection and high photo stability sun protection in whole UVA range (320-400 nm) with peak protection at 354nm. Can be used in formulations up to 10%

Ethylhexyl Triazone: Highest photostable absorption of all available UVB filters today. Protects in UVB range (280-320nm) with peak protection of 314nm. Can be used in formulations up to 5%.

Methylene Bis-benzotriazolyl Tetramethylbutylphenol: Hybrid-half physical/half chemical UVB+UVA protection (280-400nm) peak at 305 nm and 360nm. Highly photostable

Diethylhexyl Butamido Triazone: UVB and UVS with peak at 310 nm. Max concentration 10% (SPF 12.5). Highly photostable.e

Bis-ethylhexylloxyphenol Methoxyphenyl Triazine: UVA + UVB range (280-400nm) Peak at 310 & 345. Very photostable.

Retinoic acid is the only form that your skin can utilize, so if you're using it straight up, your skin gets it immediately. Retinyl palmitate, on the other hand, needs to undergo a conversion process. "Once it's absorbed into the skin, enzymes convert it to retinoic acid, the biologically active version that has the beneficial effects," says Lain. This process reduces its efficacy, which is why it's the least effective of the bunch (retinol and retinaldehyde also get converted to retinoic acid, but it's a more direct process, which makes them more intense). Still, the reduced potency is what makes it so much easier for your complexion to tolerate retinyl palmitate. If you have highly tolerant skin and/or want to see results ASAP, you may want to go for the strong stuff. But, if you're new to retinoids or have sensitive skin, retinyl palmitate is your best bet.

Retinyl Esters

It takes retinyl esters three steps to convert into retinoic acid on the skin — first converting to retinol and then retinaldehyde before becoming active. This means that these derivatives of vitamin A — which include retinyl palmitate, retinyl linoleate, retinyl acetate, and retinyl propionate — are quite gentle. While they may be the weakest form of a retinoid, with consistent use, they can still help address a number of skin concerns like lines and wrinkles, uneven texture and tone, and even milder forms of acne. Products with retinyl esters are great for first-time retinoid users or people with very sensitive skin

Retinol

Retinol takes two steps to convert into retinoic acid, converting first into retinaldehyde, deeming it more effective than retinyl esters.

Because it can take some time for the skin to become acclimated to retinol, sensitive or not, slowly building up tolerance is suggested. Some tricks of the trade include shorter contact time (such as applying at dinner and washing off at bedtime), mixing with a nighttime non-comedogenic moisturizer, and starting use at one-to-two nights weekly and increasing to nightly as tolerated.

Retinaldehyde

Retinaldehyde, also known as “retinal”, is the strongest of the over-the-counter retinoids. One step closer to retinoic acid on the conversion scale, it only takes one step for it to convert and become active, making it more potent than retinyl esters and retinol. Similar to retinol is the irritation and dryness you may experience while using it; however, you can expect it to still be gentler than pure retinoic acid.

Retinoic Acid Esters

A relatively new form of retinoids that are thought to fall somewhere between retinol and retinoic acid on the efficacy and irritation scale are retinoic acid esters. Even though they’re quite effective at combatting a wide range of skin concerns, they’ve been shown to be pretty gentle. They’ve been proven in study after study to encourage cell turnover, stimulate collagen, help treat acne, soften wrinkles, fade pigmentation, and give the skin an overall youthful glow.

The two forms of retinoic acid esters are retinyl retinoate and hydroxypinacolone retinoate (HPR), which is more popularly known as granactive retinoid. Unlike other forms of retinoids, retinyl retinoate converts into both retinoic acid and retinol when it interacts with the skin, meaning it offers both instant and delayed benefits as the retinol begins its own two-step conversion process. HPR binds directly to retinoid receptors without having to be converted to retinoic acid.

Retin-A

Retinol with 20 carbons

Vitamin A Propionate

23 carbons

Vitamin A Palmitate

37 carbons

Vitamin A is used from .5%-2%

Clears acne

Rejuvenation

Collagen production

Skin lightener

Retinoic Acid (tretinoin)

Most effective and active

Greatest potential for irritation

Prescription only

Forms of Vitamin C

Ethyl Ascorbic Acid

Ethyl ascorbic acid is L-ascorbic acid with an ethyl group derivative, present on its third carbon. This ethyl derivative makes L-ascorbic acid (AA) soluble and stable in both oil and water.

This form of vitamin C is easily absorbed into the skin, causes hardly any adverse effect and dispenses the ultimate efficacy.

EAC can easily be metabolized into the pure AA in the skin and works to restore depleted vitamin C & other nutrients in the skin.

Overall, Ethyl ascorbic acid is highly effective and known to dispense better overall benefits with excellent photostability, heat stability, water and oil solubility.

Ethyl ascorbic acid is not a pure form, rather it metabolizes in the body and skin to generate pure form of vitamin C.

Magnesium Ascorbyl Phosphate

Magnesium ascorbyl phosphate (MAP, for short) is a water-soluble form of vitamin C made by combining ascorbic acid (pure vitamin C) with a magnesium salt to improve its stability in water-based formulas. It is considered stable in the presence of light and air but is not impervious to diminished efficacy when exposure to both elements is persistent.

Unlike other water-soluble forms of vitamin C, magnesium ascorbyl phosphate is also lipophilic, or oil-loving, which improves penetration into skin (although how well this form converts to ascorbic acid within skin is up for debate). Because of its oil-loving nature and its ability to promote hydration deeper in skin when compared to ascorbic acid (which instead showed greater antioxidant ability), MAP is considered one of the most hydrating forms of vitamin C.

Like most forms of vitamin C, magnesium ascorbyl phosphate has been shown to improve the look of an uneven skin tone when used in concentrations between 2-5%. Concentrations between 5-10% are known to have more pronounced benefits for discolorations, including post-breakout marks, as well as improving skin’s firm look and feel. Amounts below 2% all the way down to 0.1% still deliver antioxidant benefits.

Magnesium ascorbyl phosphate does not require the same low pH ascorbic acid does in order to be effective. It works best at pH levels between 5-6. Going above pH 6 can cause this ingredient to discolor.

Ascorbyl Glucoside

Ascorbic Acid

Sodium Ascorbate

 6 Essential Nutrients

Vitamins

Minerals

Protein

Protein Sources: Lentils, Eggs, Quinoa, Nuts, Beans, Tofu, Beef, Chickpeas, Edamame, Fish, Green Peas, Greek Yogurt, Chia Seed, Legume, Milk, Pumpkin Seeds, Black Beans, Chicken Breast, Dairy Products

Fats

Water

Carbohydrates

13 Essential Vitamins

Vitamin A

Includes retinol, retinal, retinyl esters, and retinoic acid and are also referred to as "preformed" vitamin A. Beta carotene can easily be converted to vitamin A as needed.

The recommended daily allowance (RDA) for vitamin A is 900 mcg (3,000 IU) for men and 700 mcg (2,333 IU) per day for women — which can be easily reached by following a whole-foods diet. However, it's important not to exceed the tolerable upper limit (UL) of 10,000 IU (3,000 mcg) for adults to prevent toxicity.

Sources of retinoids: beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese

Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens

There's no evidence the beta-carotene we get from food is harmful.

But beta-carotene supplements have been found to increase the risk of lung cancer in people who smoke or have been heavily exposed to asbestos at work. Do not take more than 7mg of beta-carotene supplements a day unless advised to by a doctor.

B Vitamins

Thiamine (B1)

Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function.

M: 1.2 mg, W: 1.1 mg

Pork chops, brown rice, ham, soy milk, watermelons, acorn squash

Riboflavin (B2)

Helps convert food into energy. Needed for healthy skin, hair, blood, and brain

M: 1.3 mg, W: 1.1 mg

Milk, eggs, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals.

Niacin (B3)

Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system

M: 16 mg, W: 14 mg

Upper Limit: 35 mg

Food Sources: Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter

Pantothenic Acid (B5)

Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin

M: 5 mg, W: 5 mg

Wide variety of nutritious foods, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato products

Pyridoxal (B6)

Aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function

31–50 years old: M: 1.3 mg, W: 1.3 mg; 51+ years old: M: 1.7 mg, W: 1.5 mg

UL: 100 mg

Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons

Many people don't get enough of this nutrient.

Folate/Folic Acid/Folacin (B9)

Vital for new cell creationHelps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol.

Cobalamin (B12)

Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA

M: 2.4 mcg, W: 2.4 mcg

Sources: Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soy milk

Some people, particularly older adults, are deficient in vitamin B12 because they have trouble absorbing this vitamin from food. Those on a vegan or vegetarian diet often don't get enough B12 as it's mostly found in animal products. They may need to take supplements. A lack of vitamin B12 can cause memory loss, dementia, and numbness in the arms and legs.

Biotin

Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair

M: 30 mcg, W: 30 mcg

Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish

Some is made by bacteria in the gastrointestinal tract. However, it's not clear how much of this the body absorbs.

Vitamin C

Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system

M: 90 mg, W: 75 mg Smokers: Add 35 mg

UL: 2,000 mg

Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts

Vitamin D/CALCIFEROL

Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures

31–70: 15 mcg (600 IU) 71+: 20 mcg (800 IU)

UL: 50 mcg (2,000 IU)

Fortified milk or margarine, fortified cereals, fatty fish

Many people don't get enough of this nutrient. While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climates or don't spend much time in the sun.

Vitamin E/ALPHA-TOCOPHEROL

Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer's disease.

M: 15 mg, W: 15 mg (15 mg equals about 22 IU from natural sources of vitamin E and 33 IU from synthetic vitamin E)

UL: 1,000 mg (nearly 1,500 IU natural vitamin E; 2,200 IU synthetic)

Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts

Vitamin K/PHYLLOQUINONE/MENADIONE

Activates proteins and calcium essential to blood clotting. May help prevent hip fractures

M: 120 mcg, W: 90 mcg

Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables

VITAMIN B6 (PYRIDOXINE)

• Water soluble

• Utilized by more than one hundred enzymes involved in metabolism

• Foods: Wild-caught fish, grass-fed beef, chicken, sweet potato, spinach, banana

MAGNESIUM

• Essential for Phase II liver detoxfication

ZINC

VITAMIN B2 (RIBOFLAVIN)

Essential Minerals

Calcium

Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure

31–50: M: 1,000 mg, W: 1,000 mg

51-70: M: 1,000 mg, W: 1,200 mg,

71+: M: 1,200 mg, W: 1,200 mg

UL: 2,500 mg

Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale (but not spinach or Swiss chard, which have binders that lessen absorption)

Adults absorb roughly 30% of calcium ingested, but this can vary depending on the source. Diets very high in calcium may increase the risk of prostate cancer.

Phosphorus

Helps build and protect bones and teeth. Part of DNA and RNA. Helps convert food into energy. Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells

M: 700 mg, W: 700 mg

UL: 31–70: 4,000 mg 71+: 3,000 mg

Wide variety of foods, including milk and dairy products, meat, fish, poultry, eggs, liver, green peas, broccoli, potatoes, almonds

Potassium

Balances fluids in the body. Helps maintain steady heartbeat and send nerve impulses. Needed for muscle contractions. A diet rich in potassium seems to lower blood pressure. Getting enough potassium from your diet may benefit bones

M: 4.7 g, W: 4.7 g

Meat, milk, fruits, vegetables, grains, legumes

Food sources do not cause toxicity, but high-dose supplements might.

Sodium

Balances fluids in the body. Helps send nerve impulses. Needed for muscle contractions. Impacts blood pressure; even modest reductions in salt consumption can lower blood pressure

M: 2,300 mg, W: 2,300 mg

Salt, soy sauce, processed foods, vegetables

While experts recommend that people limit sodium intake to 2,300 mg, most Americans consume 4,000–6,000 mg a day.

Chloride

Balances fluids in the body. A component of stomach acid, essential to digestion

14-50: M/W: 2.3 g

51-70 M/W: 2.0 g

71+: M/W: 1.8 g

Salt (sodium chloride), soy sauce, processed foods

Magnesium

Needed for many chemical reactions in the body. Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. Helps build bones and teeth.

18+: M: 420 mg, W: 320 mg

UL: 350 mg (Note: This upper limit applies to supplements and medicines, such as laxatives, not to dietary magnesium.)

Green vegetables such as spinach and broccoli, legumes, cashews, sunflower seeds and other seeds, halibut, whole-wheat bread, milk

Iron

Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones

19–50: M: 8 mg, W: 18 mg

51+: M: 8 mg, W: 8 mg

UL: 45 mg

Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products

Many women of childbearing age don't get enough iron. Women who do not menstruate probably need the same amount of iron as men. Because iron is harder to absorb from plants, experts suggest vegetarians get twice the recommended amount (assuming the source is food).

Zinc

Helps form many enzymes and proteins and create new cells. Frees vitamin A from storage in the liver. Needed for immune system, taste, smell, and wound healing. When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration

M: 11 mg, W: 8 mg

UL: 40 mg

Red meat, poultry, oysters and some other seafood, fortified cereals, beans, nuts

Because vegetarians absorb less zinc, experts suggest that they get twice the recommended requirement of zinc from plant foods.

Iodine

Part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth. Prevents goiter and a congenital thyroid disorder

M: 150 mcg, W: 150 mcg

UL: 1,100 mcg

Iodized salt, processed foods, seafood

Sulfur

Helps form bridges that shape and stabilize some protein structures. Needed for healthy hair, skin, and nails

Protein-rich foods, such as meats, fish, poultry, nuts, legumes

Sulfur is a component of thiamin and certain amino acids. There is no recommended amount for sulfur. Deficiencies occur only with a severe lack of protein.

Cobalt

Copper

Plays an important role in iron metabolism and immune system. Helps make red blood cells

M: 900 mcg, W: 900 mcg

UL: 10,000 mcg

Liver, shellfish, nuts, seeds, whole-grain products, beans, prunes, cocoa, black pepper

Fluoride

Encourages strong bone formation. Keeps dental cavities from starting or worsening

M: 4 mg, W: 3 mg

UL: 10 mg

Water that is fluoridated, toothpaste with fluoride, marine fish, teas

Manganese

Helps form bones. Helps metabolize amino acids, cholesterol, and carbohydrates

M: 2.3 mg, W: 1.8 mg

UL: 11 mg

Fish, nuts, legumes, whole grains, tea

Selenium

Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Helps regulate thyroid hormone activity

M: 55 mcg, W: 55 mcg

UL: 400 mcg

Organ meats, seafood, walnuts, sometimes plants (depends on soil content), grain products

Gluten

Gluten is the name given to a family of proteins found in all forms of wheat, barley, rye, and triticale. These proteins help bind foods together, maintaining their shape. Wheat products, such as bread, baked goods, crackers, cereals, and pasta, commonly contain gluten.

People who do not have celiac disease or a gluten allergy can experience symptoms similar to people with these conditions. This is known as non-celiac gluten sensitivity (NCGS).

According to the World Journal of Gastroenterology, NCGS may have links to some mental disorders, such as depression and anxiety, as well as certain autoimmune disorders, such as:

• Hashimoto’s thyroiditis

• rheumatologic diseases

• psoriasis

Recent research

Trusted Source

also suggests that NCGS might be a disease of the gut that causes an immune response.

Other studies indicate that NCGS may involve changes in gut microbiota or have genetic, environmental, and pathological causes.

Gluten Sensitivity & Foods to Avoid

Non-celiac gluten sensitivity is a milder form of gluten intolerance that has been estimated to impact anywhere from 0.5 to 13% of the population. Symptoms of non-celiac gluten sensitivity are similar to those of celiac disease and include:

• Bloating

• Abdominal

• pain

• Diarrhea

• or constipation

• Headaches

• Fatigue

• Joint pain

• Skin rash

• Depression

• or anxiety

• Anemia

You should steer clear of the following foods if you have a gluten intolerance.

1. Gluten-containing grains

Grains that contain gluten include:

• wheat

• barley

• rye

• triticale

• farina

• spelt

• kamut

• wheat berries

• farro

• couscous

Note that oats are naturally gluten-free but may be contaminated with gluten during processing.

2. Most breads, crackers, and wraps

Most breads, crackers, and wraps contain gluten. The only way to know for sure is to read the ingredient list and check to see which grains are used.

If you have a gluten intolerance, avoid the following:

• white bread

• whole wheat bread

• potato bread

• rye bread

• sourdough bread

• wheat crackers

• whole wheat wraps

• flour tortillas

• flatbread

• bagels

3. Certain condiments

Although condiments seem like unlikely sources of gluten, many popular ones harbor gluten. These include:

• soy sauce

• barbecue sauce

• salad dressings

• marinades

• cream sauces

• spice blends

• gravy mixes

• malt vinegar

• ketchup

As an alternative, you can make your own condiments from gluten-free ingredients or purchase ones that are certified gluten-free.

4. Most baked goods

Baked goods are typically made with wheat flour or other gluten-containing grains. As such, people with a gluten intolerance should largely avoid these foods:

• cakes

• cookies

• pastries

• soft and hard pretzels

• doughnuts

• muffins

• pancakes and waffles

5. Wheat-based pastas

Pastas are a staple food in many cultures. Although gluten-free alternatives exist, most traditional pastas are made with gluten-containing grains:

• noodles

• spaghetti

• gnocchi made with wheat flour

• dumplings

6. Some snack foods

Snack foods are a common source of gluten. Gluten-containing snacks include:

• pretzels

• granola bars

• cereal bars

• chips

• energy bars

• cookies

• snack mixes

• candy bars

7. Certain beverages

Some drinks are made with ingredients that contain gluten, so it’s important to read labels. Beverages that may contain gluten include:

• beer

• bottled wine coolers

• premade coffee drinks

• drink mixes

• commercial chocolate milk

8. Several processed foods and other items

Many processed foods and other popular items may also harbor gluten. These include:

• meat substitutes, such as veggie burgers and hot dogs

• prepared lunch meats

• processed cheeses

• egg substitutes

• canned soups and soup mixes

• puddings and instant dessert mixes

• certain ice creams

• breakfast cereals

• french fries and other fried foods

• flavored tofu

The Gut

The gut (gastrointestinal tract) is the long tube that starts at the mouth and ends at the back passage (anus).

How Food Passes Through Our Bodies

When we eat, food passes down the gullet (oesophagus), into the stomach, and then into the small intestine. The small intestine has three sections - the duodenum, jejunum and ileum. The duodenum is the first part of the small intestine and follows on from the stomach. The duodenum curls around the pancreas creating a c-shaped tube. The jejunum and ileum make up the rest of the small intestine and are found coiled in the centre of the tummy (abdomen). The small intestine is the place where food is digested and absorbed into the bloodstream.

Following on from the ileum is the first part of the large intestine, called the caecum. Attached to the caecum is the appendix. The large intestine continues upwards from here and is known as the ascending colon. The next part of the gut is called the transverse colon because it crosses the body. It then becomes the descending colon as it heads downwards. The sigmoid colon is the s-shaped final part of the colon which leads on to the rectum. Stools (faeces) are stored in the rectum and pushed out through the back passage (anus) when you go to the toilet. The anus is a muscular opening that is usually closed unless you are passing stool. The large intestine absorbs water and contains food that has not been digested, such as fibre.

A high sugar and high fat diet negatively influences the gut bacteria and may contribute to insulin resistance and other conditions

Once you regularly feed the wrong bacteria, they’re able to grow faster and colonize more easily, without as many helpful bacteria to prevent them from doing so.

Harmful bacteria and less healthy gut flora has also been associated with higher body mass index (BMI)

Additionally, foods treated with pesticides may have negative effects on the gut bacteria, although more research is needed to confirm this

Studies have also shown that antibiotics can cause permanent changes in certain types of bacteria, especially when taken during childhood and adolescence.

Because antibiotic use is so widespread, researchers are now studying how this may cause health problems in people later in life

 The liver processed the blood from the stomach and intestines

Regulated most chemical levels in the blood and excretes bile, which helps carry away waste products from the liver and breaks down fats in the small intestine during digestion.

Clears the blood of drugs and other poisonous substances

Strengthens immune function by making immune factors and removing bacteria from the bloodstream

When the liver has broken down harmful substances, its by products are excreted into the bile or blood. Bile by products enter the intestines and leave the body in the form of feces. Blood by products are filtered out by the kidneys and leave the body in the form of urine.

3 to 6 cups of organic vegetables daily. Consume a variety to keep your meals interesting and support your body with a wide range of vitamins and minerals.

Your liver needs high-quality protein to operate its detox pathways. Eat organic, 100% grass fed meats and pasture raises eggs as well as wild caught fish, legumes, nuts, and seeds.

Hormone healthy fats

Proper hydration is an integral part of a detox. You should drink half your body weight in fluid ounces daily. Try to increase your intake by about 20 ounces per day during a detox.

 Lymphatic Info

Stress negatively impacts the immune system’s effectiveness. MLD quiets the “flight or fight” response and stimulates the “rest and digest” branch of the autonomic nervous system to promote relaxation, optimize immune function, and maintain health.

To prevent the collapse of the lymphatic capillaries, they are physically tethered to the surrounding extracellular matrix (ECM) by bundles called anchoring filaments, which are composed of collagen, fibrillin, and emilin-1 (Danussi et al. 2008 ; Leak and Burke 1966 , 1968 ).

The lymphatic capillaries coalesce to form a larger network of precollector vessels, leading to muscular collecting lymphatics, lymphatic trunks, and finally the lymphatic ducts (Gnepp 1984 ). The collecting lymphatic vessels possess a diverse structure that can differ dramatically in various tissues depending on its position in the lymphatic network. The two most distinguishing characteristics of the collecting lymphatics are the presence of numerous unidirectional bicuspid valves and varying amounts of muscle cell layers (Baluk et al. 2007 ; Schmid-Schonbein 1990 ).

Lymphangions are the functional unit of the muscular collecting lymphatic that are arranged in series along the length of the vessel separated by valves (Gashev 2002 ).

The Book of Lymph

Your lymphatic system is the sanitation and recycling system of your body that filters and removes excess waste from your body. It’s approximately twice as vast as the cardiovascular system, but it doesn’t have a central pump like the heart to move the fluid around. Lymph flows in only one direction: toward your heart. Because it isn’t propelled by a master pump, its flow relies on the pulsing of nearby arteries, skeletal muscle contractions, and breathing. (Pg 5)

The lymphatic system is an essential part of the immune system, producing white blood cells with the power to restore harmful pathogens. It acts as garbage collector, filtering out bacteria and toxins that can cause disease. It aids the digestive system by absorbing fat and fatty acids from your gut and transporting them back to your bloodstream, making them available as fuel to your cells. And finally, it maintains the fluid balance in your body by collecting, purifying, and draining excess fluids so your tissues don’t swell. (Pg 6)

Lymph nodes are where the WBCs and lymphocytes do their job of eliminating pathogens and harmful substances from interstitial fluid before it continues on its way to its final destination in the bloodstream. (Pg 6)

Lymphatic fluid moves inward from your extremities toward your heart. (Pg 6)

The lymphatic system is an intricate network of vessels, capillaries, precollectors, collectors, and trunks that transport fluids from surrounding cells to lymph nodes. The nodes act as filtering stations, where WBCs called macrophages and lymphocytes engulf and destroy harmful material before returning the fluid to the bloodstream, where it is eventually processed through the kidneys and liver and eliminated via bowel movements and urination. (Pg 7)

 Dihydrotestosterone

DHT blocking foods: spinach, white mushroom, kale - rich in zinc, contains phytosterol & tomato, watermelon, carrot, mango - rich in lycopene

5 alpha reductase (enzyme) inhibitors prevent the body from converting testosterone to DHT

5AR isoenzyme type 1 influences sebum production

Estrogen Dominance

By implementing the following steps, you will improve your estrogen-progesterone balance and begin to heal your entire hormonal system.

1. Fix your gut. Once the liver processes estrogen for elimination, it’s up to the gut to move it out. If you’re constipated, there’s a good chance that isn’t happening and your estrogen is going back into circulation in your body.

2. Love your liver. Your liver is responsible for preparing estrogen to be moved out of the body.

3. Eat fiber. Aim for at least 25 grams of fiber per day by eating plenty of vegetables and fruits.

4. Stress less.

5. Sleep

6. Take an estrogen-supporting supplement. Consider a combination product that provide you with calcium-D-glucarate, DIM (diindolyl-methane), and broccoli seed extract, which will help move your estrogen onto the right pathways out of your body.

Steroid HORMONES

PREGNENOLONE

ESTROGEN

PROGESTERONE

Progesterone is produced from the corpus luteum, which is only formed after ovulation. Progesterone counters the effects of estrogen and has a calming effect, reducing anxiety and increasing sleepiness. Feeling anxious, sleepless, irritable, or weepy before your period is usually a sign of low progesterone.

Progesterone helps you use fat for energy, builds and maintains bones, protects your breasts and uterus against cancer, and promotes cortisone production, appetite, and fat storage. It also helps cells use thyroid hormone.

TESTOSTERONE

CORTISOL

DHEA

NON-STEROID HORMONES

THYROID HORMONE

INSULIN

FOLLiCULAR PHASE

Estrogen is the predominant hormone during the first half of the cycle, or follicular phase.

DAY 1

First day of period or when you first see blood.

• Estrogen and progesterone drop which triggers the endometrium (lining of uterus) to shed, resulting in period from Days 1-7.

• Drop in these hormones causes pituitary gland to release FSH

DAY 8

• Estrogen begins to rise

DAYS 9-10

• Testosterone and libido elevate about 5 days before ovulation

DAYS 12-14

• Estrogen spikes and triggers the release of LH, marks the beginning of the ovulatory phase and stimulates ovaries to release an egg

OVULATION

DAYS 15-19

LUTEAL PHASE

DAYS 19-28

• Progesterone is prominent and peaks around day 21. Progesterone helps you feel cam and content. Irritability is high a week or two before period with low progesterone. Symptoms of low progesterone include anxiousness, sleeplessness, irritability, and weepiness.

Seed Cycling

Day 1-14: 1 tbsp pumpkin and flax

Day 15-28: 1 tbsp sesame and sunflower

How long is an average cycle? What happens if your cycle is irregular? What is in these seeds that help support and regulate the cycle? What resources are there for me to learn more about this?

Seed cycling is the practice of eating specific seeds during the two main phases of your menstrual cycle (follicular and luteal) to help promote the healthy balance of estrogen and progesterone levels. It’s a gentle and completely natural way to reduce PMS symptoms, boost fertility, and can help stimulate menstruation if it’s absent (amenorrhea), and other symptoms as a result of hormonal imbalances. 

Seed cycling can be used at any stage of a woman’s life (including post-menopause). However, it’s especially beneficial when coming off of hormonal birth control or struggling with post-birth control syndrome symptoms like acne, irregular periods or missing periods, or PMS.

HOW TO START SEED CYCLING FOR HORMONE BALANCE?

Seed cycling is quite simple. You incorporate 1-2 tbsps of pumpkin and flax seeds daily during the follicular of your cycle. Once you ovulate, you incorporate sunflower and sesame seeds daily during your luteal phase. 

DAYS 1-14 OF YOUR CYCLE (OR MENSTRUATION TO OVULATION)

• 1-2 tablespoons ground flax seeds

• 1-2 tablespoons ground pumpkin seeds

DAYS 15-28 OF YOUR CYCLE (OR OVULATION TO MENSTRUATION) 

• 1-2 tablespoons ground sunflower seeds

• 1-2 tablespoons ground sesame seeds

If you don’t have a 28-day menstrual cycle, don’t worry! Many women don’t. It’s  best to follow the 14 day cycle for each phase of seeds. By staying on track with the 2-week rotation, the process will nudge your body into an optimal menstrual cycle rhythm and help you get back on track.

It’s possible to incorporate seed cycling even if you have irregular or missing periods. Instead of rotating with the phases of your cycling, you’ll follow the phases of the moon as a general guideline. 

MOON PHASES SEED CYCLING GUIDELINES

• Days 1-14 (new moon to full moon), eat pumpkin seeds and flax seeds.

• Days 15-28 (full moon to new moon), eat sunflower seeds and sesame seeds.

FOLLICULAR PHASE

During the first phase of the menstrual cycle (follicular phase), pumpkin seeds and flax seeds help improve our estrogen levels while preventing excess estrogen. Flax seeds contain lignans which bind to excess estrogen. Pumpkin seeds are high in zinc which helps support progesterone production as you move towards the progesterone rise in the second phase of your cycle.

LUTEAL PHASE

During the second phase of your cycle (luteal phase), sesame seeds and sunflower seeds help boost progesterone production. Sesame seeds are a rich source of zinc which help boost progesterone production and also contain lignans that help block excess estrogen while progesterone rises. Sunflower seeds are high in vitamin E and selenium. Vitamin E can help boost progesterone production, while selenium helps detox the liver of excess estrogen.

THE NUTRITIONAL COMPONENTS IN SEEDS

LIGNANS

Flax seeds are considered phytoestrogens, which have a weak estrogen-like effect in the body. (1) This naturally supports healthy estrogen production. Flax seeds are unique in that they also contain nutritional components called lignans which can help to bind excess estrogen. (2) Research shows that flax seeds help in lengthening the luteal phase, improving ovulation and reducing common PMS symptoms such as breast pain and cramping. (3) 

Sesame seeds also contain lignans which help to block excess estrogen during the second phase of your menstrual cycle when progesterone rises. Research shows that sesame seeds are beneficial for postmenopausal women by improving blood lipids, antioxidants, and sex hormones. (4)

ZINC

Pumpkin and sesame seeds both contain high levels of zinc. This mineral helps to improve the formation of the corpus luteum in the uterus. The corpus luteum is responsible for producing progesterone and stimulates the uterus to thicken in preparation for potential implantation. (5) (6) 

OMEGA-3S, OMEGA-6S + VITAMIN E

Both flax and pumpkin seeds are rich in omega-3 fatty acids. Omega-3s promote blood flow to the uterus, increase progesterone secretion, and help maintain healthy cell membranes. (7) In addition, Vitamin E has been linked to reducing PMS symptoms. (8) Research also shows that Vitamin E, omega-3s and omega-6s found in pumpkin, sesame, sunflower, and flax seeds are essential for hormone production and follicle function.

SELENIUM

Sunflower seeds, high in the trace mineral selenium, supports estrogen detoxification in the liver. (9) (2) This helps reduce excess estrogen during the luteal phase when estrogen declines and progesterone rises. 

Some creative ways to use your seed cycling seed mix include:

• Add to smoothies, yogurt, oatmeal or chia seed pudding

• Sprinkle on toast, nourish bowls, salads or soups

• Pesto with pumpkin and flax seeds

• Homemade seed butter 

• Make homemade granola with pumpkin and flax or sesame and sesame seeds

• This recipe for seed cycling bites for each phase of your cycle 

 Enzyme of the Body

Enzymes help speed up chemical reactions in the human body. They bind to molecules and alter them in specific ways. They are essential for respiration, digesting food, muscle and nerve function, among thousands of other roles.

Enzymes speed up (catalyze) chemical reactions; in some cases, enzymes can make a chemical reaction millions of times faster than it would have been without it.

A substrate binds to the active site of an enzyme and is converted into products. Once the products leave the active site, the enzyme is ready to attach to a new substrate and repeat the process.

The digestive system – enzymes help the body break down larger complex molecules into smaller molecules, such as glucose, so that the body can use them as fuel.

DNA replication – each cell in your body contains DNA. Each time a cell divides, that DNA needs to be copied. Enzymes help in this process by unwinding the DNA coils and copying the information.

Liver enzymes – the liver breaks down toxins in the body. To do this, it uses a range of enzymes.

Enzymes can only work in certain conditions. Most enzymes in the human body work best at around 37°C – body temperature. At lower temperatures, they will still work but much more slowly.

Similarly, enzymes can only function in a certain pH range (acidic/alkaline). Their preference depends on where they are found in the body. For instance, enzymes in the intestines work best at 7.5 pH, whereas enzymes in the stomach work best at pH 2 because the stomach is much more acidic.

If the temperature is too high or if the environment is too acidic or alkaline, the enzyme changes shape; this alters the shape of the active site so that substrates cannot bind to it – the enzyme has become denatured.

Some enzymes cannot function unless they have a specific non-protein molecule attached to them. These are called cofactors. For instance, carbonic anhydrase, an enzyme that helps maintain the pH of the body, cannot function unless it is attached to a zinc ion.

To ensure that the body’s systems work correctly, sometimes enzymes need to be slowed down. For instance, if an enzyme is making too much of a product, there needs to be a way to reduce or stop production.

Enzymes’ activity can be inhibited in a number of ways:

Competitive inhibitors – a molecule blocks the active site so that the substrate has to compete with the inhibitor to attach to the enzyme.

Non-competitive inhibitors – a molecule binds to an enzyme somewhere other than the active site and reduces how effectively it works.

Uncompetitive inhibitors – the inhibitor binds to the enzyme and substrate after they have bound to each other. The products leave the active site less easily, and the reaction is slowed down.

Irreversible inhibitors – an irreversible inhibitor binds to an enzyme and permanently inactivates it.

There are thousands of enzymes in the human body, here are just a few examples:

• Lipases – a group of enzymes that help digest fats in the gut.

• Amylase – helps change starches into sugars. Amylase is found in saliva.

• Maltase – also found in saliva; breaks the sugar maltose into glucose. Maltose is found in foods such as potatoes, pasta, and beer.

• Trypsin – found in the small intestine, breaks proteins down into amino acids.

• Lactase – also found in the small intestine, breaks lactose, the sugar in milk, into glucose and galactose.

• Acetylcholinesterase – breaks down the neurotransmitter acetylcholine in nerves and muscles.

• Helicase – unravels DNA.

• DNA polymerase – synthesize DNA from deoxyribonucleotides.

What are the benefits of aromatherapy and how does it work?

Our in-house towel blend

 Top Notes (30%)

Light and fresh and set the mood for the blend. Evaporate quickly and give the first impression of the blend.

Middle Notes (50%)

Subtle. Last longer and are the main body of the blend. The majority of essential oils are considered middle notes and are often soft, warm fragrances.

Base Notes (20%)

Rich and earthy. Heavy, intense scent and often slow the evaporation of the other oils.

Start with your base notes, then add the middle notes and finish with the top notes. Once you have mixed these, determine if you like the aroma, keeping in mind that it can take 24-48 hours for a true result.

Spring

Floral

Rain

Summer

Fresh fruits

Mint

Citrus

Fall

Cinnamon

Clove

Pumpkin

Apple

Vanilla

Winter

Mint

Woodsy

 SOLFEGGIO FREQUENCIES

Solfeggio frequencies are a set of 9 electromagnetic tones that are reputed to have the power to heal and raise consciousness. They form the basis of many ancient sacred music traditions dating back as far as the 8th century, such as the Gregorian chants and Indian Sanskrit chants.

174 HZ

Known as the healing frequency, 174 Hz has the greatest impact on the physical body. This tone can be used in the following healing capacities:

• To relieve physical pain in the body, particularly in the back, legs and feet.

• To relax muscles and lessen tension in the body.

• To relieve headaches.

• To reduce stress.

285 hz - Targets the energetic field as a whole and is used to discover and heal holes in our aura and blockages in the chakra system. safety, energy, survival frequency is linked the root Muldahara/Chakra

396 - liberating one from fear + guilt

417 - Sacral. Removes negative energy and undo negative happenings. Facilitating change, calming intense feelings, and building inner strength.

432 Hz - Earth’s heartbeat

528 hz - solar plexus. miracles + transformations like DNA repair

639 - heart. relationships and reconnecting

741 - throat. solutions and self-expression

852 - third eye. returning self to spiritual order

963 - crown. create space for oneness and unity

BRAINWAVES

Delta (1-4 Hz)

• slowest w/ highest amplitude

• deep sleep

• improves memory by improving hippocampus function

• deep state of body relaxation

• promotes release of HGH

• excessive delta waves during the day have been associated with brain injuries, learning disabilities, and ADHD

THETA (4-8 HZ)

• prevalent in the first stage of sleep and when day dream

• associated with REM sleep and vivid dreams

• Most profound during meditation, spiritual activities, and deep reflection

• helps with creativity

• relaxes the body

• connects with intuition and subconscious mind

ALPHA ( 8-12HZ)

• absent when asleep

• state of relaxation, awake with eyes closed

• relate to visualization and day dreaming

• creatives have a higher ratio of alpha brainwaves

• all can increase brainwaves by using visualization techniques, practicing meditation, and using deep breathing exercises

• Promotes relaxation in the body and mind, reducing nervousness and anxious thoughts

• Helps artists and athletes reach that “in the zone” state where performance is at its peak (flow state)

• Boosts creative thinking

• Heightens problem-solving skills

BETA (12-40 hz)

• Second fastest brain frequency and most associated with the engaged brain

• logical thinkers tend to have a higher rate of beta activity

• too much beta causes anxiety and stress

GAMMA (40-70HZ)

• Conscious awareness

• relate to feelings of happiness and compassion

• prevalent when processing information and learning at a high level

SCHUMANN RESONANCE

In 1952, Derma physicist Winifried Otto Schumann mathematically documented the electromagnetic resonances existing between the earth's surface and the ionosphere. Schumann discovered that the electromagnetic waves resonated at a low frequency ranging between 7.86 hz to 8 hz. He determined that this frequency was, in essence, the Earth’s heartbeat/”pulse of the planet”

 CHAKRAS

What are chakras?

Chakra (cakra in Sanskrit) means “wheel” and refers to energy points in your body. They are thought to be spinning disks of energy that should stay “open” and aligned, as they correspond to bundles of nerves, major organs, and areas of our energetic body that affect our emotional and physical well-being.

#1 Root/Muladhara

Color: Red

Location: Base of spine/tailbone

Element: Earth

Mantra: LAM

Mudra: Muladhara

Frequency:

Purpose: Survival, safety, physical identity, stability, grounding

A blocked root chakra can manifest as physical issues like arthritis, constipation, and bladder or colon problems, or emotionally through feeling insecure about finances or our basic needs and well-being. When it’s in alignment and open, we will feel grounded and secure, both physically and emotionally.

#2 Sacral/Swadhisthana

Color: Orange

Location: Just below the bellybutton, just above the pubic bone

Element: Water

Mantra: VAM

Mudra: Shakti

Frequency:

Purpose: Creativity, sexuality, pleasure

Issues with this chakra can be seen via problems with the associated organs, like urinary tract infections, lower back pain, and impotency. Emotionally, this chakra is connected to our feelings of self-worth, and even more specifically, our self-worth around pleasure, sexuality, and creativity.

#3 Solar Plexus/Manipura

Color: Yellow

Location: Upper abdomen, stomach area

Element: Fire

Mantra: RAM

Mudra: Rudra

Frequency:

Purpose: Will power, self-esteem, confidence

Blockages in the third chakra are often experienced through digestive issues like ulcers, heartburn, eating disorders, and indigestion. It’s the chakra of our personal power. This means it’s related to our self-esteem and self-confidence.

#4 Heart

Color: Green

Location: Center of chest, “heart center”

Element: Air

Mantra: YAM

Mudra: Padma

Frequency:

Purpose: Love, compassion, joy, inner peace

Blocks in our heart chakra can manifest in our physical health through heart problems, asthma, and weight issues. But blocks are often seen even more clearly through people’s actions.

People with heart chakra blocks often put others first, to their own detriment. It’s the middle of the seven chakras, so it bridges the gap between our upper and lower chakras, and it also represents our ability to love and connect to others. When out of alignment, it can make us feel lonely, insecure, and isolated.

#5 Throat

Color: Blue

Location: Throat

Mantra: HAM

Mudra: Granthita

Frequency:

Purpose: Communication, expression, truth

Aligned:

Misaligned:

Voice and throat problems as well as any problems with everything surrounding that area, such as the teeth, gums, and mouth, can indicate a blockage. Blocks or misalignment can also be seen through dominating conversations, gossiping, speaking without thinking, and having trouble speaking your mind. When in alignment, you will speak and listen with compassion and feel confident when you speak because you know you are being true to yourself with your words.

#6 Third Eye

Color: Indigo

Mantra: SHAM

Mudra: Ajna

Frequency:

Purpose: Intuition, wisdom, imagination

Since this chakra is physically located on the head, blockages can manifest as headaches, issues with sight or concentration, and hearing problems. People who have trouble listening to reality (who seem to “know it all”) or who are not in touch with their intuition may also have a block. When open and in alignment, it’s thought that people will follow their intuition and be able to see the big picture.

#7 Crown

Color: Violet/White

Mantra: OM

Mudra: Sahasrara

Frequency:

Purpose: Awareness, intelligence, spiritual connection

The crown chakra is linked to every other chakra so it affects not just all of those organs, but also our brain and nervous system. It is considered the chakra of enlightenment and represents our connection to our life’s purpose and spirituality. Those with a blocked crown chakra may seem narrow-minded, skeptical, or stubborn. When this chakra is open, it is thought to help keep all the other chakras open and to bring the person bliss and enlightenment.

 Western translation of Dien Chan: Vinamassage (facial multireflexology)

BQC Points = Fixed, named after Professor But Quit Chav

Coordinates of living points are slightly different from fixed/BQC points

BQC points are numbered in chronological order according to the date they were discovered

257 BQC points on the face

Living points are sensitive to touch. Associated with zone reflection and can activate the auto-regulated process of the corresponding organ.

Only precise coordinates indicate the BQC points.

Find points or painful zones with a detector or touch the skin in order to feel the change of texture, color, marks, warts, etc

Illnesses from which the patient suffers or has suffered in the past show up on the face

Mental state of the patient is reflected in the face

Yin and yang always exist together. Each contains the essence of the other.

Each painful point contains and non-painful point within it.

BQC Point 1 located on the bridge of the nose

Triangles: Liver, spleen, stomach, and heart

Pain that isn’t reduced by half after treatment could be due to an underlying structural problem.

 Meridians

• All Yang (+) meridians begin or end on the face, flow down the body, & are lateral.

• All Yin (-) meridians begin or end on the chest, flow up the body, & are medial.

• All 12 ordinary meridians begin on the hands or feet.

• Zang = Storage & Yin. The Zang store all the bodily fluids and energies. Called the “solid organs” since they store. Well-protected and deeper. Medial/chest.

• Fu = Transporting & Yang. The Fu act as governors by taking in, processing and moving out all external substances. Called the “hollow organs” since things move through them. Superficial, bags/tubes. Lateral/face.

Yang

Large Intestine

Element: Metal 🪓

Begins: Hands, radial side of nail root on index finger, travels on outside of arm

Ends: Face, side of nostril

Points: 20

5-7am

Stomach

Element: Earth 🌍

Begins: Face, under eye

Ends: Feet, outside of second toenail

Points: 45

7-9am

Small Intestine

Element: Fire 🔥

Begins: Hands, ulnar side of nail root on pinky

Ends: Face, depression between tragus and the mandibular joint

Points: 19

1-3pm

Bladder

Element: Water 💧

Begins: Face, inner canthus of eye

Ends: Feet, lateral aspect of nail root on 5th toe

Points: 67

3-5pm

Sanjiao/Triple Warmer/Triple Energizer

Element: Fire 🔥

Begins: Hands, ulnar side of nail root on ring finger

Ends: Face, lateral to eyebrow

Points: 23

9-11pm

Gallbladder

Element: Wood 🪵

Begins: Face, outer canthus of eye

Ends: Feet, lateral side of nail root on 4th toe

Points: 44

11pm-1am

Du (Governor Vessel)

Begins: Midway between tip of coccyx and anus

Ends: Junction of upper lip and gums

Points: 28

Yin

Lung

Element: Metal 🪓

Begins: Chest, just below clavicle and goes into arm

Ends: Hands, radial side of nail root on thumb

Points: 11

Emotion: Grief 😢

3-5am

Spleen

Element: Earth 🌍

Begins: Feet, medial side of nail root on big toe

Ends: Chest, in 6th/7th intercostal space

Points: 21

Emotion: Worry 😥

9-11am

Heart

Element: Fire 🔥

Begins: Center of apex of axilla

Ends: Hands, radial side of nail root on pinky

Points: 9

Emotion: Joy 🤩

11am-1pm

Kidney

Element: Water 💧

Begins: Feet, plantar surface between bases of 2nd & 3rd metatarsals when toes are flexed

Ends: Chest, beneath clavicle

Points: 27

Emotion: Fear 😰

5-7pm

Pericardium

Element: Fire 🔥

Begins: Chest, 1 chun lateral to nipple in 4th intercostal space

Ends: Hands, radial side of nail root on middle finger

Points: 9

Emotion: Joy 🤩

7-9pm

Liver

Element: Wood 🪵

Begins: Feet, lateral aspect of nail root on big toe

Ends: Chest, intercostal space of 6th/7th ribs directly below the nipple

Points: 14

Emotion: Anger 😡

1-3am

Ren (Conception Vessel)

Begins: Perineum, midway between anus and genitals

Ends: Junction of upper lip and gums

Points: 24

Lucky/Lung Lindy/Large Intestine Steers/Stomach Spirit/Spleen Heavenward/Heart Simply/Small Intestine Because/Bladder Kite/Kidney People/Pericardium Think Wind/Triple Warmer Gives Better/Gall Bladder Lift/Liver

Element Points

The Element points are sited on the limbs. All nail points on the yin channels are Wood points, the second points are Fire points and the third points are Earth points. Points at the elbows or knees are Water points. Metal points vary slightly in their position but naturally lie between the Earth and Water points.

All nail points on the yang channels are Metal points, the second points are Water points and the third points (except GB) are Wood points. Points at the elbows or knees are Earth points. Fire points lie between the Wood and Earth points and can vary in their positions.

Tonification Points

The tonification point on a channel is the point associated with the preceding Element on the sheng cycle, the ‘mother’ of the Organ involved. Tonifying these points transfers qi from the mother Organ to the child. Qi can only be transferred from a yin Organ to another yin Organ or from a yang Organ to another yang Organ. For example, Bladder 67, the Metal point of the Bladder channel, can be used to pull qi from the Large Intestine into the Bladder or Kidney 7, the Metal point of the Kidney, to transfer qi from the Lung to the Kidney.

Cardinal Points

Special Acupoints

Master Points (Shi)

Alarm Points (Front Mu)

Back Shu Points/Five Shu Points

Luo/Junction/Connecting Points

Meeting Points

Yuan Source Points

Sedation Points

 Resources

Olivia Amitrano

Podcast: What’s the Juice?

Instagram: @organic_olivia

Jessie Inchauspé

Publication: Glucose Revolution

Instagram: @glucosegoddess

Dr. Jolene Brighten

Publication: Beyond the Pill

Instagram: @drjolenebrighten

Dr. Mark Hyman

Podcast: The Doctor’s Farmacy

Instagram: @drmarkhyman