Monthly Archives: May 2018

Why and How to care for your Nitric Oxide production

Please start with this 5 minute video.

Watch and do. It’s a quick workout with big health benefits!

Now, about that Nitric Oxide:

"Primary functions of the NOS3 gene: The NOS3 gene influences the production of nitric oxide, which is a major factor in heart health, affecting such processes as blood flow and blood vessel formation." -Dr. Ben Lynch

Nitric Oxide is also one of the chemicals that contributes to a healthy gut lining/surface (as in preventing leaky gut). We could also say it helps keep those tight junctions in the epithelial cells of your gut.

Ways to increase Nitric Oxide or help your NOS3 gene work better:

1. Breathe Better – practice breathing exercises
DO Correct these problems, when applicable: sinus troubles, mouth breathing, sleep apnea, snoring, deviated septum (NeuroCranial Restructuring), tongue-tie, smoking (stop), pollution, and stress, depression, mood disorders, estrogen imbalance (as estrogen lowers after menopause, your nitric oxide will go down), slouching

2. Move

2. DO NOT take or eat anything with Folic Acid in it. This is a synthetic form of folate. It "clogs" your genes. Instead, eat lots of green leafy vegetables. Watch out for flour, cereals, and sports drinks that folic acid.

3. Keep your blood sugar steady. First, don’t eat sugars or refined carbs. You probably know a lot of things you could do to keep your blood sugar steady.
DO: do them. Learn more.

4. What to eat:

Get plenty of folate, magnesium and zinc. Know the foods that contain them. Do searches at Take supplements for these as necessary.

Rotate through the following foods and nutrients.

Arginine, a nutrient needed to make Nitric Oxide:

  • watermelon
  • brown rice (soak that rice. I use rice that indicates it was grown in the Himalayas)
  • turkey breast
  • pork loin
  • chicken
  • pumpkin seeds
  • spirulina (I’ve added this as an almost daily supplement)
  • dairy products like goat’s or sheep’s milk
  • chickpeas/garbanzo beans (hummus)
  • lentils

Naturally occurring Nitrates:

  • arugula
  • bacon
  • beets (a super food!)
  • celery
  • spinach

Riboflavin/ Vitamin B2

Okay, now, breathing and moving are necessary for life. Go back to the beginning of this post. Wash-Rinse-Repeat.

Please start with this 5 minute video.

Looking at Leaky Gut

I tried to learn the helpful actions to be gained from this article about what makes the gut become "leaky."

What I saw were repetition of advice I’ve heard from other trusted sources. We need to take these things to heart, people, and really do them!

Looking at gut health, starting with a query about leaky gut, I discovered that there are very real connections on the molecular level where our gut health is linked with our heart and vascular system. (But, of course, we are starting to hear that almost every branch of medicine is starting to become concerned with the gut.)

more saliva – Could chewing your food more give more epidermal growth factor (EGF) to help stimulate epithelial cell proliferation?

support Nitric Oxide (NO). There are lots of suggestions in Dirty Genes by Dr. Ben Lynch. This will also affect heart health in a big way!
Arginine in the diet
natural nitrates
Support your methylation cycle
avoid pollution and smoking
lower your stress

Breathe–it supports NO production. Dr. Ben Lynch says it is probably the most important way to support NO production and your cardiovascular system. And, correct breathing problems.* Our gut epithelial cells all need oxygen and blood flow….

Address the problems of sleep apnea, mouth breathing, deviated septum [NeuroCranial Restructuring]], sinus congestion, snoring, tongue-tie, shallow breathing (incl slouched posture)–breathing supports NO which supports your gut lining!

Do not take NSAIDs or asprin. If you do, support NO production more actively.

Don’t drink alcohol. If you do, support NO production more actively.

Therefore, exercise and pumping blood around the body. (Relatedly, I’ve seen other articles about the measurement of how exercise impacts the gut flora. Exercise alone improves your microbiome!)

The cells need to be exposed to the types of bacteria that they need to repel, in order to maintain their immune function against those same "bad" bacteria/microbes! Don’t try for a sterile environment!

Don’t take antibiotics unless truly needed. If you do, learn about rebuilding your gut microbiome. (Take sac boulardii during treatment and follow with pre- and pro-biotics. Become a gardener of your gut biome.)

Reduce stress because it tends to restrict blood flow (thereby limited oxygen and nutrients to your cells). Stress associated with impaired gut cell repair.

Address diabetes and obesity
"Prolonged hyperglycemia [high blood sugar] associated with these disorders may be the primary mechanism for such disruption."

"Another group of molecules involved in restitution is the polyamines such as spermine, spermidine and putrescine. These molecules are present in many diets and also synthesized by the gastrointestinal mucosa. Enteral administration of polyamines has been shown in experimental models to accelerate restitution and healing of mucosal lesions."

The FAILSAFE diet is aimed at limiting amines in foods (I learned about this because I have to limit histamine, one of the amines). However, these are the very nutrients that we could need in order to help keep our gut lining from getting leaky! This supports what some have said that we should not be aiming to eliminate them completely–eat them to the degree that we can tolerate them. It may be the key to healing. So, you could look at a failsafe diet and try to eat MORE of those foods, so long as you are not one of the people who is hyper-reacting to those very same foods. In general, we could say, eating a varied diet of whole foods will support the gut lining–really go after true VARIETY.

coconut milk

Here’s my favorite coconut milk.

I just reordered (again) and noticed that prices have fluctuated on Amazon, and it depends on the retailer. So, make sure you check your prices!

RECIPE: Our Favorite Smoothie (Berries)

The trick to making a rich, creamy smoothie that a kid will love, is to use the fresh ingredients that comprise ice cream:  egg yolk, vanilla, salt and something creamy.  If you eat dairy, I’d add heavy cream.  You can also use yogurt of whatever type you want, but vanilla yogurt makes it good.


by Rachel Ernst

YIELD:  One (1) serving in 20 oz. Vitamix container.

If doubling, use the large blender container.

  • 1/4 cup (65g) coconut milk (full fat canned) or (2 Tbsp hemp hearts + 2 Tbsp water)
  • 3 oz unsweetened almond milk beverage or water
  • 1 egg yolk
  • 1 pinch salt
  • Little drizzle of vanilla extract (1/4 tsp) or some vanilla bean powder
  • Vitamin C powder
  • 1 KAL stevia
  • Chlorella/ spirulina
  • 1 cup  (115 – 123 grams) FROZEN Blend of dark berries: black, blue, and raspberries

If your berries are frozen, blend everything EXCEPT the berries.  After that’s smooth, then add the berries and blend it smooth again.

Then blend in:

  • 2 ice cubes, if desired to thicken it up and cut the density