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drnatashaf

The Sensitive Doctor
👩🏽‍⚕️MindBody Functional Medicine
🥇Certified #Hashimotos & #Autoimmune Coach

Is water sabotaging your health? 💦 Most Americ

Is water sabotaging your health? 💦

Most Americans drink tap water, which is often filled with:
❌ Pesticides
❌ Heavy metals
❌ Fluoride
❌ Viruses and bacteria
❌ Pharmaceutical drugs
❌ And more

Did you know all of these substances can be extremely damaging to the health of you and your family (pets, too)?!

This is why I always make sure to drink filtered water (or spring water, when filtered is unavailable). In my home, we use the Berkey water filter because it’s the most trusted and most effective water filter on the market!

You can protect your family from dangerous pathogens in your drinking water by getting your own Berkey water filter.

Direct link in my bio! 👉 @drnatashaf

You are what you eat 🐄🌱🍫 While I believe

You are what you eat 🐄🌱🍫

While I believe there are many aspects to a healthy mind and body, nutrition is arguably one of the most important ones.

Today’s Standard American Diet is jam-packed with inflammatory foods that promote disease and illness in the body. I don't know about you, but I want my diet to work FOR me, not against me!

Instead of choosing highly processed, sugar-filled, packaged foods, fill your plate with primarily whole foods, like:
🔺 Grass-fed meats
🔺 Pastured chicken and eggs
🔺 Wild-caught fish
🔺 Organic, seasonal fruits and veggies
🔺 Raw nuts and seeds
🔺 Whole grains (definitely gluten-free)
🔺 Fresh herbs and spices

The choice is ours. Do you choose to eat foods that support your health and wellness?

Maple. Brussel. Sprouts. Need I say more? 😝 Th

Maple. Brussel. Sprouts. Need I say more? 😝

This seasonal recipe is mouth-watering and nourishing. Not to mention, it’s AIP-approved!

You only need 4 ingredients:
💚 2 lb brussels sprouts
💚 4 tbsp. coconut oil
💚 4 tbsp. maple syrup
💚 2 tsp. coarse sea salt, plus more to taste

Get the full recipe + directions on Real Plans, plus find more seasonal AIP-friendly recipes!

Direct link in my bio! 👉 @drnatashaf

Are you a negative person? Actually, you might ju

Are you a negative person?

Actually, you might just be inflamed 💥

In a study published in the journal “Brain, Behavior, and Immunity,” researchers found that negative mood is associated with higher levels of inflammatory biomarkers.

From a physiological standpoint, inflammation rooted in a negative thought is no different than inflammation created to attack a pathogen. Inflammation is inflammation is inflammation. The body doesn’t know the difference.

The key 🔑 is understanding why inflammation is present in the first place.
👉 Gut infections?
👉 Thyroid or hormonal imbalances?
👉 Chronic stress?
👉 Malnourishment?

The list goes on.

I always recommend working with a functional medicine practitioner to learn exactly how to heal from chronic inflammation. But, in the meantime, you can learn more about the negativity-inflammation connection on the blog.

Link in my bio! 👉 @drnatashaf

The number 1 complaint I hear about the healing di

The number 1 complaint I hear about the healing diets are that it feels *too restrictive.*

Do you agree?

If so, I’m about to blow your mind 😳

Today, there are endless resources and recipes to help make healing diet easy, convenient, and delicious. My favorite resource? Real Plans!

Real Plans is a web and app-based meal planner. It provides recipes, shopping lists, and more to make the healing with food a breeze. Whether you’re following the AIP diet, paleo, keto, Whole 30, low FODMAPs, low carb, Mediterranean, vegetarian, vegan, anti-mushroom, hate broccoli, react to cassava, avoid legums and whatever...there are 1,000s of recipes and personalized meal plans and custom grocery lists generated to match your exact food needs!

The best part is you can download a 4-week meal plan for FREE!!!

Pick your diet and sign up online!

Link in my bio! 👉 @drnatashaf

I come from two very different worlds: Yin & Yang

I come from two very different worlds: Yin & Yang 🌎🌈

The part of me that is artistic and creative belongs to the Yin, while the scientific and functional medicine-based part of me is the Yang.

Funny enough, I find that most of my clients fall into one of these 2 opposites. More importantly, I’ve learned that the balance of Yin and Yang approaches play a huge role in health and healing.

Here’s how:

Yang 🩺
✅ Involves Functional Medicine
✅ Incorporates diet & lifestyle changes
✅ Supports custom supplement regimes
✅ Utilized extensive lab testing
✅ Follows strict protocols (ie. detox, exercise, etc)

Yin 🌈
✅ Explores current and past mental/emotional traumas
✅ Changes mindsets and overcomes limiting beliefs
✅ Utilizes bodywork, energy medicine, and therapy
✅ Incorporates various spiritual practices

Together, these 2 very different approaches provide complete access to healing. And, this is why I incorporate both in my Sensitive Approach! To learn more about the Yin and Yang, head to my blog. Link in bio! @drnatashaf 💙

Did you know laughter heals? Science proves it! S

Did you know laughter heals?

Science proves it! Studies have shown regular laughter to benefit health in the following ways:

MENTAL
💥 Increase endorphins
💥 Reduce stress
💥 Relieve anxiety and depression

PHYSICAL
💥 Reduce pain
💥 Boost immunity
💥 Decrease inflammation
💥 Support a healthy heart
💥 Improve brain function

SOCIAL
💥 Ease social anxiety
💥 Strengthen relationships
💥 Promote teamwork
💥 Manage conflict

So, the next time you're feeling overwhelmed, stressed out, or downright blue, give yourself a good laugh! 😅

To learn the best ways to promote laughter, head to the blog. Link in bio! @drnatashaf 💜

5 things I did to heal from Hashimoto’s (and oth

5 things I did to heal from Hashimoto’s (and other autoimmune diseases)! 👇

Before I became a doctor, I was a patient with a lot of confusing health problems. In fact, it took over 2 decades to finally get to the bottom of my symptoms. So, I encourage you to learn from my mistakes.

Here are the 5 biggest things I did to heal my body:
✨ I became comfortable with bodywork.
✨ I healed my relationship with food.
✨ I learned about the power of functional medicine.
✨ I opened up to love.
✨ I changed my mindset.

To learn more about my journey to health and how I healed my autoimmunity, download my FREE eBook, “Too Sensitive.” My hope is that it will give you hope in your healing journey. Link in my bio! 👉 @drnatashaf

Did you know sensitive people are the messengers f

Did you know sensitive people are the messengers for the planet? 🌍

I firmly believe that sensitivity is a superpower that can be nurtured and strengthened for healing.

Signs you are a sensitive person:
⠀⠀
👉 Are you intuitive, creative, and empathic?
👉 Do you have a colorful imagination?
👉 Do your emotions sometimes feel overwhelming?
👉 Do you experience anxiety or depression at random times?
👉 Do you have a chronic illness or autoimmune condition?
⠀⠀
And, guess what? Despite common belief, sensitivity isn’t such a negative thing. In fact, it can serve as a unique advantage in healing and navigating the world.
⠀⠀
There are 6 types of sensitivity to be aware of, including:⠀⠀⠀
💫 Mental
💫 Emotional
💫 Physical
💫 Chemical
💫 Social⠀
💫 Energetic
⠀
You can be sensitive in one or more of the above areas!
⠀⠀
To learn more about the 6 types of sensitivity and how to harness them for good (health), not evil (sickness), head to the blog!

Do you consider yourself a sensitive person? If so, this is a safe place for you 💚

Link in my bio! 👉 @drnatashaf
⠀⠀

Health is a journey. First, come the valleys. Next

Health is a journey. First, come the valleys. Next, the mountain tops. And, repeat. ⛰

If you’re blindly navigating through your healing journey, the ups and downs can feel never-ending, like you’re not making any progress at all.

But, the good news is: every healing journey has *predictable* valleys and mountain tops. The key is learning what the journey looks like and how to navigate it.

Head to my website and take the free quiz to learn where you currently are in the healing journey and what the next steps are. This information is vital to pursuing optimal healing!

Link in my bio! 👉 @drnatashaf

In many cases, chronic illness can be an “invisi

In many cases, chronic illness can be an “invisible” illness.

In other words, it’s not usually obvious when someone is struggling with chronic illness. To most, we look as healthy as a horse! 🐴

Yet, internally, we’re in a constant battle with our minds and bodies. And trust me when I say, it can be exhausting!

So, the next time you meet someone struggling with chronic illness, you can offer support through:
✨ Words of encouragement
✨ Meeting needs
✨ Physical touch (when appropriate)

To all my friends with chronic illness, how do you feel most supported by your loved ones?

Fun fact: unresolved emotional trauma can get trap

Fun fact: unresolved emotional trauma can get trapped in the body.

Cue: physical pains and symptoms 😑

In fact, studies show that chronic pain can be caused by emotional stress and trauma. Here’s a likely explanation:

During a traumatic event, the body’s nervous system kicks into sympathetic overdrive, in an effort to simply survive. However, after the fact, the nervous system can sometimes have trouble returning to a relaxed state. It holds onto the survival pattern and replays the incident over and over (if not in your consciousness, it replays in your unconscious and in your biochemist aka stress hormones!) Eventually, this chronic stress leads to physical dysfunction (poor immunity, hormonal imbalances, etc).

THIS is exactly why healing emotional trauma is such an integral part of my Sensitive Approach. It’s often the missing piece to most healing protocols 🧩

Did you know emotional stress/trauma is connected to physical pain?

The Fall season has officially arrived, which mean

Do you ever feel trapped by your anxiety? I’ve

Do you ever feel trapped by your anxiety?

I’ve been there. I used to feel completely overwhelmed by feelings of anxiousness, no matter what I did. So much so, that I dropped out of undergrad school.

Yep, me!

Eventually, I learned that my anxiety wasn’t all in my head. And, more importantly, that it was actually possible to heal from my anxious state of mind.

Today, as a MindBody and Functional Medicine Doctor, I believe there are (at least) 8 root causes of anxiety, including:
🔺 Stress
🔺 Thyroid disorders
🔺 Hormonal imbalances
🔺 Gut infections
🔺 Inflammation
🔺 Brain imbalances
🔺 Environmental toxins
🔺 Socioeconomics

To learn more about these 8 root causes and what you can do to heal, head to my blog to read “8 Reasons Anxiety isn’t Just in Your Head.”
Link in bio! 👉 @drnatashaf

Why “The Sensitive Approach” is different than

Why “The Sensitive Approach” is different than any other functional approach to healing:

💥 I combine multiple healing methods: mind-body techniques, functional medicine, nutrition energy medicine, homeopathy and neurology.

💥 I developed “The Sensitive Approach” based on my personal experiences with chronic fatigue, gut issues, anxiety, depression, Hashimoto’s and years of education and research.

💥 I listen to you. Unlike most Western medicine approaches, my primary goal is to see you as an individual and understand your health concerns and goals.

💥 I believe in a root cause approach to healing. The only way to truly heal is to identify and address the root cause of disease.

If you’re ready to take the next step in your healing journey, apply to work with me! Link in bio 👉 @DrNatashaF

Anxiety + Fatigue + Community. Where is your energ

Anxiety + Fatigue + Community. Where is your energy going these days? Are you tired and lonely?
Are you overwhelmed by all the noise?
Do you feel anxiety and depression?

Leave some comments and let me know your ideas on a private, personalized social network of just sensitive people! 💗💗💗

All jokes aside, when taking a shower started to d

All jokes aside, when taking a shower started to drain my energy, I knew something was wrong ❌

Truth is: if showering, or performing any kind of daily activity (ie. laundry, dishes, cleaning, etc), is too exhausting for you, it’s time to dig deeper.

Here are some things to look at when dealing with chronic fatigue:
👉Adrenals
👉Autoimmunity
👉Gut health
👉Food sensitivities
👉Sleep habits
👉Hormone levels
👉Lifestyle choices
👉Diet
👉Chronic infection

Do you struggle with daily energy levels?

Happy National Women’s Health and Fitness Day!

Happy National Women’s Health and Fitness Day!

It’s a well-known fact that exercise/movement is beneficial to our health, but here are a few facts you might NOT know:

🌟 In women, STRENGTH training is essential for healthy bone mass, muscle growth, metabolism function, hormone balance, and more.

🌟 Excessive cardio (or any kind of overtraining) can be counterproductive and even detrimental to those with autoimmunity or chronic disease.

🌟 It’s essential to eat adequate calories, protein, carbs, and fat when working out regularly. No, 1,200 calories/day is NOT enough for the average adult female.

🌟 Menstruating woman...did you know there are optimal exercises to do throughout the month of your cycle?
✅ MENSTRUATION (Day 1 - 7) Gentle movements help alleviate symptoms and rebuild blood as iron or hemoglobin levels drop from blood loss.
✅ FOLLICULAR (Day 8 - 11) High intensity interval training or cardio for the higher levels of estrogen and testosterone.
✅ OVULATION (Day 12 - 16) High intensity interval training or cardio thanks to the highest levels of hormones - usually most energetic time of the month.
✅ LUTEAL (Day 17 - 28) Low impact cardio, walking, light exercise as progesterone rises and estrogen drops then rises. Both taper off just before your period starts.

🌟 Post-Menopausal Women should do a rotation of
✅ Walking / Low impact Cardio - keeps blood and lymph flowing
✅ Yoga / Pilates / Core Strengthening - stabilize spine and optimize brain health
✅ Bodyweight conditioning - strengthen bones and prevent osteoporosis
✅ Whole Body Vibration Plate - increases proprioception to the brain + strengthens bones
✅ Stretching / Cool down - allows for recovery and integration

Tag a friend who needs to hear these reminders! 👇

Gluten increases production of zonulin in the gut

Gluten increases production of zonulin in the gut lining. Increased levels of zonulin leads to leaky gut or intestinal permeability. Enter: headaches, rashes, fatigue, brain fog, diarrhea, etc.

😣

Whenever I’ve been “glutened” (whether it’s an accident or not ) here’s what I do:

💥 Drink plenty of filtered water to help flush the toxins out of my system.
💥 Take an enzyme with DPP IV (dipeptidyl peptidase IV) immediately after.
💥 Get extra rest and limit physical/mental stress.
💥 Eat easy to digest founds like broth, bananas and applesauce for a few days.

Have you ever been “glutened?!”

Read gluten solutions on my website! Link in bio 👉 @DrNatashaF

The BEST Gluten Free Foods! 😍 *In case you mis

The BEST Gluten Free Foods! 😍

*In case you missed it, yesterday we talked all about gluten (+ it’s effect on our health). Scroll back in my feed to catch it!*

Eating gluten free doesn’t have to be complicated, hard, or boring. In fact, there are SO many delicious and nutrient-dense gluten-free alternatives available today!

Some of my favorite gluten free foods are:
✅ Siete cassava tortillas
✅ One Degree Organics cereal
✅ Eat Pastry’s GF cookie dough
✅ Jovial brown rice pasta
✅ Bob Red Mill’s GF Oat flour
✅ Coconut aminos
✅ Kombucha

What’s your favorite gluten free food?

Read more about gluten solutions on my blog! Link in bio 👉 @DrNatashaF

Is gluten sabotaging your health? 🤷 Here’s t

Is gluten sabotaging your health? 🤷

Here’s the thing with gluten: it's hard-to-digest AND it blocks your body from absorbing essential nutrients.

So, the short answer: yes, gluten can be working against your health.

The key is knowing which foods contain gluten (even the sneaky ones). Look for gluten in these common foods👇

💢 Grains, like wheat, einkorn wheat, spelt, kamut, rye, barley, durum, semolina, farina, farro
💢 Modified Food Starch
💢 Dextrins
💢 Transglutaminase meat glue + tenderizer
💢 Malt Extract or Malt Vinegar
💢 Brewer’s Yeast
💢 Beer
💢 Alcohol or spirits distilled from gluten-containing grains
💢 Soy Sauce (unless is 100% gluten-free or traditional Temari)
💢 Gluten used in cosmetics or personal care products
💢 Gluten used in envelope glue

If you’re doing your best to follow a gluten free diet, but it just feels TOO overwhelming, check back tomorrow. I’m going to share the best gluten free food alternatives, like tortillas, cereal, cookies, and more!

Read more on my website! Link in bio 👉 @DrNatashaF

I’ve been in your shoes. I struggled with severe

I’ve been in your shoes. I struggled with severe anxiety, debilitating depression and undiagnosed Hashimoto’s for years. At times, I felt crazy, hopeless, helpless - like my healing journey was endless.

So, I get it.

Yet, somehow, I made it to the other side. I now live in freedom from autoimmunity - no more physical pain and mental suffering.

If I can do it, so can you.

Apply to work with me on my website! Link in bio @DrNatashaF

Happy Autumn! As Summer comes to a close, I’m so

Happy Autumn! As Summer comes to a close, I’m soaking up all the Summer recipes. One of my favorite Summer sweet treats is this Lemon Gelatina- a light and refreshing dessert!

Here’s what you need:
🍋 1 cup water
🍋 1 tablespoon + 1 teaspoon gelatin
🍋 1 (13 oz) can full-fat coconut milk
🍋 1/4 cup honey or maple syrup
🍋 1/8 teaspoon vanilla
🍋 1/4 teaspoon sea salt
🍋 1 cup lemon juice

Directions:
Follow the instructions on the gelatin to dissolve it into the water. Pour gelatin mixture into a blender and blend. Add the rest of the ingredients and blend. Divide evenly into 5 glasses. Refrigerate until set (2 or more hours). The mixture will magically separate into 2 layers. Enjoy!

Save this post to snag the recipe later!

If we’ve learned anything over the last couple d

If we’ve learned anything over the last couple days (scroll back through my latest posts), it’s that anxiety is not solely a mental issue. There are many causes of anxiety that stem from OUTSIDE of the brain.

That said, addressing the root cause of your anxiety is the key to overcoming it. Once you know and understand the root cause, there are many natural ways to heal your anxiety for good, including:
🚩 Healing the gut
🚩 Practicing mind-body techniques
🚩 Implementing supplements and essential oils
🚩 Various kinds of therapy

To learn the most effective natural methods for anxiety management and long-term healing, head to my blog! 👉 @DrNatashaF

Anxiety affects most Americans, today. The numbers

Anxiety affects most Americans, today. The numbers are staggering!

Fortunately, anxiety isn’t just in our heads. Fundamentally, it’s usually a physiological issue.

One of the most common causes of anxiety? Issues within the gut.

Yep, our gut has a direct (and strong) relationship with our brain. When infections or imbalances are present in the gut microbiome, it can translate to anxiety, depression, and other mood disorders.

Can you believe it?

The best ways to improve your gut health and anxiety, include:
✅ Adopting an anti-inflammatory diet
✅Eliminating inflammatory foods, like gluten, dairy, soy, corn, and sugar
✅Eating more gut-healing foods, like turmeric, green tea, chamomile, bone broth, and fermented foods

To learn the most effective natural methods for anxiety management and long-term healing, head to my blog! 👉 @DrNatashaF

8 Reasons Your Anxiety is NOT All in Your Head! 👇

Anxiety is a mental/emotional response to stress, fear, and worry. But, most of the time, it doesn’t stem from the mind- it's actually caused by physical or physiological triggers, like:

💥 Trauma
💥 Thyroid disorders
💥 Hormonal Imbalances
💥 Inflammation
💥 Gut Issues
💥 Brain Imbalances
💥 Environmental Toxins
💥 Socioeconomics

And, there’s good news.. It is actually possible to HEAL your anxiety!

To learn the most effective natural methods for anxiety management and long-term healing, head to my blog!

👉 @DrNatashaF

Have you visited multiple doctors? Did they tell y

Have you visited multiple doctors? Did they tell you “it’s all in your head?” Have you spent endless time and money investing in your health without seeing any results?

If so, it’s time for a new approach…

💫 The Sensitive Approach 💫

As a Functional Medicine Doctor, Chiropractor, and Mind-Body Practitioner, I have a unique and comprehensive view of the whole body. My approach to healing focuses on identifying and addressing root causes, NOT symptoms. And, guess what? It works!

Learn about The Sensitive Approach with the link in my bio @DrNatashaF

Together, we can make leaps in your healing journey!

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Hello! I’m Dr. Natasha. I help sensitive people suffering from chronic illness find their gifts so they can feel at home in this world. I am your friend and ally in healing.

Latest Posts

6 Types of Sensitivity
Posted in Autoimmune, Body, Hashimoto's Thyroid, Mind, Spirit, Trauma, Wellness by Dr. Natasha F
The Vagus Nerve and Stress
Posted in Mind, Wellness by Dr. Natasha F
Goodness Lover: The Mind-Body Approach to Treating Hashimoto’s (With Dr. Natasha Fallahi)
Posted in Autoimmune, Body, Events, Hashimoto's Thyroid, Mind, Podcast, Spirit, Wellness by Dr. Natasha F
8 Reasons Why Anxiety Isn’t Just In Your Head
Posted in Body, Mind, Trauma by Dr. Natasha F
Is Laughter the Best Medicine?
Posted in Autoimmune, Body, Mind, Spirit, Wellness by Dr. Natasha F

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