As the weather cools down I think it's important to shift the way we live and how we nourish ourselves.

First, let's take a look at how we can do that from the Traditional Chinese Medicine perspective. For starters, in TCM they associate certain organs, emotions, seasons, smells, tastes, sounds, and interconnection with the 5 elements (fire, earth, wood, water, and metal).

Fall is the season of the metal element. The organs associated with this element are the lungs and the large intestine, meaning they are most vulnerable during this time. This makes sense since this is the season we are more prone to chronic coughs and sickness due to the cold, wind, and dryness. This season is also for moving inwards and dryness like I mentioned (hello dry skin and hair).

As we look to nature this season, we see trees shedding their leaves- letting go and ready for death & rebirth.

We too are a part of nature, which is why Autumn is a fantastic time to reflect on what is no longer needed in our life, and see what we can let go of that no longer serves us and our greater good. This could be a relationship, friendship, a job, old clothes, or smaller things like letting go of a certain emotion or belief system.

How to Support Ourselves this Autumn

As I mentioned, Autumn is the season of the metal element, it is also a yin season (yin is our restorative energy that allows our body and mind to slow down, rest and relax). Because our bodies tend toward cold and dryness, having more warming and Yin-enriching foods is more beneficial.

Here are some cooking tips for this season that support our lungs & large intestine:

• Eating more soups and stews and fewer raw roods like salads. Soups tend to be easier to digest and the warm liquid nurtures yin and fluids in the body. I like to add bone broth to my soups to make them even more nourishing.

• Steam and boil your veggies for the foods to retain more moisture

• Drink herbal tea that contains warming herbs like ginger, nutmeg, and cinnamon. Adding raw honey can also help lubricate a dry throat.

• Eat foods that are in season like squashes, pumpkins, apples, and pears. Stewed apples & pears can moisten lung yin and are great for the digestive system.

• Foods and herbs that are mucilaginous can help repair mucus membranes in both the intestines and the lungs. This will be marshmallow root, slippery elm, aloe, seaweeds, fenugreek, and oats.

• Make a batch of fire cider that contains immune-boosting properties and can help disperse mucus.

Overall, this is the time to embrace the yin characteristics of nourishment, relaxation, and rest. We also want to preserve our warmth to keep our immune system strong. Bundle up and swap out the crop tops and sandals for sweaters and socks. Your body will thank you.

I hope you enjoyed this week's email and remember to keep your feet and neck warm.

Happy warm girl season

Love,

Jade

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Understanding the Seasonal Shifts:

In Traditional Chinese Medicine, the philosophy of Yin and Yang guides our understanding of balance. Each season corresponds to a specific element, influencing both the external environment and our internal health. For instance, the vibrant energy of spring aligns with the Wood element, symbolizing growth and renewal. On the other hand, the Water element characterizes the introspective and restorative nature of winter.

Harmony Through Seasonal Eating:

By incorporating seasonal foods into our diet, we harmonize with the energy of each season, fostering balance within ourselves. During spring, fresh greens and sprouts can support the liver's detoxification processes, aligning with the renewal of life. While in winter, root vegetables offer grounding nourishment to fortify the body against the cold.

The Wisdom of Nature's Bounty:

Nature provides a diverse array of foods throughout the year, each with its unique nutritional profile. Eating seasonally allows us to enjoy a variety of nutrients and adapt to the changing needs of our bodies. Summer fruits hydrate and cool, while hearty autumn squashes offer warmth and sustenance.

Respecting the Body's Wisdom:

Our bodies, intricately connected to the cycles of nature, naturally crave different foods at different times. Seasonal eating respects this innate wisdom, fostering a deeper connection between what we consume and our overall well-being. Listening to our body's cues and choosing foods that align with the season can enhance digestion, energy levels, and immune function.

The Symbiosis of Seasonal Growth:

Understanding that certain foods grow seasonally adds another layer to the tapestry of nourishment. Fruits like berries and melons thrive in the warmth of summer, providing us with refreshing hydration and essential vitamins. In contrast, the autumn harvest blesses us with a bounty of root vegetables, squashes, and cruciferous greens, offering robust flavors and vital nutrients that prepare our bodies for the approaching winter.

Breaking Free from the All-Year-Round Norm:

Contrary to the all-year-round approach prevalent in modern diets, seasonal eating encourages a mindful and cyclical approach to nutrition. It urges us to embrace variety and savor the uniqueness of each season's offerings, fostering a sense of gratitude for the abundance that nature provides.

In conclusion, I encourage you to embark on a journey of seasonal eating. By aligning your diet with the ever-changing tapestry of nature and understanding how certain foods grow seasonally, you not only nourish your body but also cultivate a harmonious balance that transcends the confines of diet culture. Embrace the wisdom of the seasons, and let your plate become a reflection of the vibrant, cyclical dance between nature and your well-being.

The availability of seasonal foods can vary across regions in the United States due to different climates and growing conditions. However, here is a general overview of common seasonal foods that are typically available in different seasons:

Spring (March to May):

• Asparagus

• Strawberries

• Peas

• Spinach

• Lettuce

• Radishes

• Rhubarb

• Artichokes

• Arugula

• Carrots

Summer (June to August):

• Berries (blueberries, raspberries, blackberries)

• Watermelon

• Tomatoes

• Corn

• Zucchini

• Cucumbers

• Bell peppers

• Peaches

• Plums

• Melons (cantaloupe, honeydew)

Fall (September to November):

• Apples

• Pears

• Pumpkins

• Squashes (butternut, acorn)

• Sweet potatoes

• Brussels sprouts

• Broccoli

• Cauliflower

• Grapes

• Cranberries

Winter (December to February):

• Citrus fruits (oranges, grapefruits)

• Kiwi

• Potatoes

• Carrots

• Beets

• Turnips

• Cabbage

• Kale

• Brussels sprouts

• Winter squash (butternut, spaghetti)

It's important to note that local farmers' markets are excellent resources for accessing fresh, seasonal produce. Additionally, some foods are available year-round due to advancements in transportation and storage, but choosing locally grown, seasonal options often supports both your health and the environment. Consider exploring community-supported agriculture (CSA) programs or connecting with local farmers to enhance your access to seasonal, region-specific foods.

Let me guess: you’ve taken the probiotics, you’ve cut out the gluten, you’ve tried the teas, the powders, maybe even that viral “gut reset” smoothie. And yet… your jeans still feel tight by 2 p.m. and you’re still Googling “why am I so bloated all the time??”

If that’s you, you’re not alone. And here’s the truth: gut health isn’t just about what you take out (gluten, dairy, sugar) or what you throw in (supplements, superfoods). It’s about how your whole body and daily habits are supporting (or sabotaging) digestion.

Here are some overlooked culprits I see all the time with clients:

✨ You’re barely chewing. Digestion starts in the mouth, not in the supplement aisle. Wolfing down a “healthy” meal in five bites still overloads your gut.

✨ You eat in fight-or-flight mode. I’m sorry I lied, digestion does not start in the mouth, it starts in the brain. Your body can’t both digest and handle stress. Eating in the car, at your desk, or while scrolling TikTok keeps you in stress mode → hello, bloat.

✨ You graze all day. Snacking nonstop doesn’t “boost metabolism.” It keeps your gut from ever resting and repairing.

✨ You’re missing minerals. Sodium, potassium, zinc, magnesium, these little guys help stomach acid and enzymes actually do their job.

✨ The wrong supplements. More is not always better. Random probiotics and gut powders can make symptoms worse if you don’t know what your gut actually needs.

What to do instead:

• Sit down, slow down, and chew like it matters (because it does).

• Give your gut meal breaks instead of constant snacks.

• Prioritize mineral-rich foods (bone broth, seafood, fruit, dairy if tolerated).

• Prioritze whole foods that are warming (soups, stews, steamed veggies)

• Focus on basics before chasing exotic fixes.

💌 Your gut doesn’t need more gimmicks. It needs you to build a foundation.

Before investing in 1:1 help from a practitioner, work on those basics suggested. If you have been eating whole foods, practicing mindful eating, reducing stress, and getting good sleep yet yout gut still feels like a mess then we can talk.

I’ll be posting more on how you can beat the bloat when you feel like you’ve tried everything, so make sure you subscribe to my substack.

Thanks for this quick read on Jade’s gut feelings.

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But when that wall starts to crumble… maybe from stress, certain foods, toxins, or infections, tiny cracks appear. At first, it’s barely noticeable. But over time, those cracks get bigger, and unwanted “guests” sneak through. This is what’s often called leaky gut, or intestinal permeability.

Once these unwanted particles make their way into the bloodstream, the immune system treats them like invaders. Thats when ongoing inflammation, a stressed-out immune system, and a ripple effect that can touch everything from your skin to your hormones to your mental health start happening.

What’s Really Happening in Leaky Gut

The inside of your intestines is lined with a thin layer of cells, held together by something called tight junctions. These act like doorways that open just enough to allow tiny, fully digested nutrients to pass into your bloodstream.

When these tight junctions loosen too much, the wrong things start slipping through, things your body was never meant to absorb. The immune system sounds the alarm, and inflammation sets in. If this goes on for too long, it can trigger or worsen chronic conditions like autoimmune diseases, histamine intolerance, and persistent digestive issues.

Scientists are still uncovering all the ways intestinal permeability connects to chronic illness, but more and more research suggests it plays a much bigger role than we used to think… and by “we” I mean conventional medicine because functional practitioners have been screaming about this for so long!

How You Might Feel If You Have a Leaky Gut

Leaky gut doesn’t show up the same way for everyone. Some people feel it in their digestion, while others notice it in their skin, mood, or energy levels. Common signs include:

• Ongoing digestive issues like bloating, gas, diarrhea, constipation, or IBS
• Food sensitivities or allergies that seem to appear out of nowhere
• Skin problems: eczema, acne, rashes, rosacea
• Constant fatigue, even after a good night’s sleep
• Brain fog or trouble concentrating
• Frequent headaches or migraines
• Mood imbalances like anxiety or depression
• Autoimmune conditions such as Hashimoto’s, rheumatoid arthritis, lupus, or psoriasis
• Seasonal allergies, asthma, or chronic sinus problems
• Hormonal issues like PMS, irregular cycles, or PCOS

The Histamine Link You Might Not Know About

One of the sneaky ways leaky gut can affect your health is by disrupting your ability to process histamine. Histamine is a chemical your body makes naturally, it helps you respond to allergens, supports digestion by releasing stomach acid, and even communicates with your brain.

If your gut lining is damaged, it may not make enough of the enzyme DAO (diamine oxidase) that breaks histamine down. On top of that, certain gut bacteria can overproduce histamine. The result? Too much histamine floating around, which can cause symptoms like flushing, hives, headaches, rapid heartbeat, digestive upset, dizziness, and anxiety.

If you’ve ever had weird, seemingly unrelated symptoms pop up together, like rashes, stomach pain, and a sudden intolerance to certain foods.. histamine intolerance might be part of the puzzle.

How to Find Out If Leaky Gut Is Behind Your Symptoms

If you suspect your gut lining is compromised, functional lab testing can help confirm it. Some useful tests include:

Zonulin – This protein helps regulate the “open and close” of your gut lining. High levels can signal increased permeability.

DAO and Histamine Levels – Checking both can show if your body is struggling to clear excess histamine.

GI Map Stool Test – Looks at your gut bacteria balance, inflammation markers, and any unwanted microbes that could be irritating your gut lining.

Calprotectin – Measures intestinal inflammation, which often goes hand in hand with leaky gut.

Nutrient Levels – Blood tests for things like zinc, B12, and iron can reveal absorption issues caused by poor gut barrier function.

So, What Can You Do If You Have — or Want to Avoid — Leaky Gut?

The good news is that the gut lining can heal. It takes time, consistency, and a little detective work, but many people see dramatic improvements once they remove the triggers and give their body the right building blocks.

Here are some steps to support and protect your gut barrier:

1. Ditch the irritants – Limit processed foods, excessive alcohol, and any foods you know you react to. Gluten and highly processed seed oils can be big culprits for some people.

2. Eat nutrient-rich whole foods – Prioritize high-quality protein (which provides amino acids to repair gut tissue), plenty of colorful vegetables, and healthy fats like olive oil, avocado, and coconut.

• Leaky gut specific foods:

  • Bone-in meats like chicken wings/drumsticks, ox tail, short rib, any meat on the bone.

  • Bone broth / gelatin / collagen powder

  • Foods high in polyphenols: berries, pomegranate, cranberries, purple sweet potatoes, beets, grapes, red cabbage, cherries, olives, cacao

  • Aloe vera

  • Herbal teas: Marshmallow root, slippery elm, licorice (DGL), ginger

3. Manage stress – Chronic stress is like a wrecking ball to your gut lining. Daily practices like deep breathing, walks in nature, or gentle yoga can make a huge difference.

4. Support your microbiome – Include fermented foods (if tolerated), prebiotic-rich veggies, and possibly a high-quality probiotic.

5. Rebuild with targeted nutrients – Nutrients like zinc, L-glutamine, and collagen can help the gut lining repair itself. I have an entire folder under “gut health” on Fullscript with some of my favorite leaky gut product amongst other things. You get 15% off everything on Fullscript using that link.

6. Get enough sleep – Your gut does a lot of its “housekeeping” while you rest, so quality sleep is essential for healing.

If your gut feels like that castle wall with too many cracks, remember: walls can be rebuilt. With the right care, your body is incredibly capable of restoring balance, calming inflammation, and protecting you from the inside out. The first step is listening to what your symptoms might be trying to tell you, because they’re often the body’s way of asking for repair work before the damage spreads any further.

Frequent or repeated antibiotic use can also contribute to the emergence of antibiotic-resistant strains of bacteria, which are much harder to treat. Research indicates that even a short course of antibiotics (typically 5–10 days) can disrupt gut flora for one to two months or longer. In cases where antibiotics are taken over extended periods, it may take years for the gut microbiome to fully restore its balance.

During this recovery period, individuals may struggle with a variety of digestive issues, including bloating, IBS, SIBO, yeast overgrowth, increased intestinal permeability (commonly referred to as leaky gut), food sensitivities, and a heightened risk of more persistent bacterial infections like Clostridium difficile, Helicobacter pylori, and MRSA.

PMID: 35212478

PMID: 28520993

Disclaimer: This blog is for educational and informational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with your healthcare provider before starting any new supplements or making changes to your health routine.

Holistic Approaches to Recovery

• Consider Functional Testing: Comprehensive stool analysis can provide insight into how antibiotics may have impacted your beneficial gut bacteria and help identify where targeted support is needed. Gut Revive Program is a good option for you if you have chronic gut issues and would like stool testing.

• Support Microbiome Restoration:

  • Probiotics: Incorporating high-quality probiotics—such as spore-based or broad-spectrum multi-strain formulas—can help reintroduce beneficial bacteria. A probiotic with Saccharomyces boulardii, such as Restorflora by Microbiome Labs

  • Fermented Foods: Natural sources like kimchi, sauerkraut, kefir, unsweetened yogurt, and unsweetened kombucha can offer live cultures that support microbial diversity.

  • Prebiotics: These compounds nourish existing good bacteria and encourage their growth. Examples include inulin, FOS (fructooligosaccharides), beta-glucans, and arabinogalactans.

  • Prebiotic-Rich Foods and Fibers: These foods help lower inflammation, reinforce the gut barrier, support microbial health, and promote the production of short-chain fatty acids:

    • Grains and Seeds: Think oats, barley, brown rice, quinoa, cornmeal, bran, and bulgur.

    • Cruciferous and Leafy Veggies: Includes kale, cabbage, Brussels sprouts, arugula, bok choy, collards, mustard greens, cauliflower, kohlrabi, Swiss chard, radishes, rutabaga, turnips (and their greens), and watercress.

    • Fruits with Skin: Apples, pears, berries, and avocados are all great options—especially when eaten with their skins for added fiber.

    • Resistant Starches: Beans (black, pinto, soybeans, peas, white beans, lentils). Starchy foods that have been cooked and cooled, such as rice, potatoes, sweet potatoes, and corn tortillas. Green bananas, and plantains.

  • Heal Gut Lining

    • Targeted Nutrients: Certain supplements can help repair and strengthen the intestinal lining, especially after it's been compromised by antibiotics. These include:

      • L-glutamine

      • Zinc carnosine

      • Deglycyrrhizinated licorice (DGL)

      • Serum-derived bovine immunoglobulins

      • Marshmallow Root

      • Slippery Elm

    • Healing Foods: Incorporate nutrient-dense, soothing foods that naturally support gut lining integrity, such as:

      • Bone broth

      • Cooked cabbage

      • Collagen-rich foods (bone-in meats, gelatin gummies)

      • Aloe vera juice (just the inner filet)

      • Fresh ginger

  • Support Digestive Function

    • Can be done with digestive enzymes or herbal bitters! Take before each meal.

    • Digestive enzymes (HCL, Ox bile, Amylase, Lipase, Protease)

    • Herbal bitters: Gentian root, chamomile, yellow dock, dandelion root, orange peel etc

    • Diluted shot of Apple Cider Vinegar before meals

    • Ginger tea!

  • Mindful Eating

    • Before each meal take 5 deep belly breathes to force your body into a rest and digest state. Dont eat distracted and on the go. Meal time should be sacred and should be just you and your food. With each bite of food chew it well (chew more than you already are). Conversation at the table should be peaceful. Do not talk about stressful things that provoke a negative emotion, even if its done subconsiously.

    • Have a good sleep schedule

    • Go for a short walk after meals

Addressing Dysbiosis and Opportunistic Pathogens

When the balance of your gut microbiome is disrupted—whether from antibiotics, chronic stress, poor diet, or other factors—opportunistic bacteria, yeast, and pathogens can take over. This is known as dysbiosis, and it often requires more than just a probiotic or dietary change to resolve.

This is where working with a professional using functional lab testing makes all the difference. It's not just about treating symptoms—it's about uncovering the root cause and creating a targeted plan to restore balance.

If you suspect your gut is out of balance, there are a few ways we can work together:

🌿 The Gut Revive Program – A comprehensive, 4-month program that combines advanced stool testing, personalized protocols, and ongoing support to help you rebuild your gut from the inside out. This is ideal if you're dealing with chronic issues like bloating, food sensitivities, or recurring infections and you're ready to commit to real healing.

💡 One-on-One Consults – If you're not ready for a full program but want guidance on your next steps or help interpreting lab results, a single session can provide clarity and direction.

📞 Free Discovery Call – Not sure which option is best for you? Let’s chat. This no-pressure, 15-minute call is a great way to learn more about my approach and figure out what kind of support would serve you best.

Your gut can heal. You don’t have to figure it out alone.

Post-Antibiotic Gut Healing Protocol - 1-3 Month Protocol with Supplements + 5-Day Meal Plan

Read more

Maybe its just the Virgo in me, who knows?

But now that I am an adult living on my own with free will. I organize the F*** out of my pantry. Sometimes, it can get a bit out of control but nothing like a sparatic sunday evening where I get the urge to do a lil revamp.

That was yesterday and boy was it therapeutic. I made a list of all the items I always try to keep on hand, and some of the items that I need to restock.. Since anytime my younger sisters come over they always want to open my pantry to see what I have inside.. I figured you may want to take a peek as well.

So without further ado, here are my pantry staples, as a holistic nutrition practitioner.

My Pantry Essentials:

I try to source most of what I buy directly from farmers, choosing organic or regenerative options whenever possible. I prioritize products that are high quality.

Grains/Legumes

• Jasmine or Basmati Rice (I like both and often switch)

• Gluten Free Pasta, I love the Jovial brand (I am always getting different shapes depending on what Im cooking)

• Quinoa

• Rolled Oats, I love the sprouted organic oats from One Degree

• Rice Noodles

• GF Orzo

• GF Ramen Noodles

• Sourdough bread

• Pinto beans, I have a pressure cooker so its easy for me to make fresh beans

Jarred & Canned Goods

• Pinto beans

• Black beans

• Garbanzo beans

• Butter beans

• Tomato sauce

• Tomato paste

• Coconut milk

• Tuna

• Almond butter

• Tahini

• Jam

• Bone broth

Condiments

• Ketchup

• Mayo

• Dijon mustard

• Tamari

• Sriracha

• Green curry paste

• Nutritional Yeast

• BBQ Sauce, I like Primal Kitchen brand

• Ceaser Dressing, I like Primal Kitchen brand

• Misc. Sauces depending on what im cooking that week

Baking Goods

• Baking Soda

• Baking Powder

• GF Flour

• Coconut Flour

• Coconut Sugar

• Maple Syrup

• Arrowroot Powder

• Cacao Powder

• Cornstarch

• Dark Chocolate Chips

• Vanilla extract

• Almond extract

• Vanilla Bean Powder

Oils & Vinegars

• Avocado oil

• Extra Virgin Olive Oil

• Sesame Oil

• Beef Tallow

• Apple Cider Vinegar

• Champagne Vinegar

• Rice Vinegar

• Balsamic Vinegar & Glaze

• Red Wine Vinegar

• Ghee

Snacks

• Siete chips

• Seed crackers

• Pumpkin Seeds, sprouted

• Dark Chocolate Chips

• GF Chocolate Chip Cookies

• Popcorn

• Chomps Beef Stick

• Grass-fed Beef Jerky

• Fruit Jerky

• Almonds

• Hu Chocolate

Other

• Protein Powder, I love Pure Ingredients, Truvani, Paleo Valley

• Collagen Powder (discount JADE10)

• Gelatin (discount JADE10)

• Raw Local Honey

• Bee Pollen

• Maple Syrup

I did not list seasonings on here because I have too many to go over, but if requested I dont mind adding it on.

I also did not mention teas/herbs because I also have too many to go over but again if that is something you wish to see just let me know! :)

Pantry Reset + My Secret Weapon for Organizing

I swear, my best “pantry organizers” aren’t even organizers at all, they’re jars I’ve rescued from the recycling bin. Tomato sauce, coconut oil, Jams, almond butter, honey… if it comes in glass, I’m keeping it. They double as pantry storage and my go-to drinking glasses.

Now they’re ready for bulk grains, nuts, teas, or whatever else you want to decant.

The big jars I use, the acrylic organizers, lazy susan, and the bins are from Amazon or TJ Maxx.

I also purchased a label maker from Amazon to keep things organized. Remember to label the expiration date!

If you’ve got a spare hour this weekend, I highly recommend a pantry clean-out and inventory. Little things like opening up your fridge, closet, or pantry and seeing everything front and centered and organized does wonders for your mental health. I highly recommend!

If you’ve got questions about my pantry (or literally anything else), my DMs are open.

XO

Jade