DFW Holistic Health

Life is an echo. What you send out comes back. What you sow, you reap. What you give, you get. What you see in others, exists in you.

Your most powerful medicine isn’t found in a pharmacy—it’s right on your plate.

The food you eat sends direct messages to your body, influencing everything from your metabolism and immune function to your brain health and longevity.

Whole, nutrient-dense foods like leafy greens, healthy fats, clean proteins, and colorful vegetables can help reduce inflammation, balance your hormones, and even prevent chronic disease.

The standard American diet, loaded with processed foods and sugar, does the exact opposite—triggering inflammation, insulin resistance, and illness.

Want to feel better, think clearer, and live longer?

Start by filling your plate with real, healing foods. It’s one of the most powerful steps you can take for your health.

But the power to change that is in your hands. Here’s how:

Eat whole, real food: Focus on vegetables, healthy fats, clean proteins, and fiber-rich carbs. Ditch the processed, sugary foods that fuel inflammation and disease.

Move daily: Exercise doesn’t have to be complicated—just get moving! Aim for 30 minutes of walking, strength training, or yoga each day to support your heart, muscles, and brain.

Manage stress: Chronic stress drives inflammation and hormonal imbalances. Simple practices like meditation, deep breathing, or even spending time in nature can do wonders for calming your mind and body.

Prioritize sleep: Sleep is when your body heals and regenerates. Aim for 7-8 hours of quality sleep each night to support your immune system, brain, and metabolism.

Reduce toxins: From the air we breathe to the food we eat, toxins are everywhere. Start by switching to non-toxic cleaning products and reducing plastic use, and choose organic foods when possible.

These small, actionable steps can prevent or even reverse chronic disease and help you age with vitality. It’s never too late to take control of your health.

Small things that are free can go a long way when it comes to our health and well-being! What are some of your favorites?

Drop a YES below if you’re ready to rethink your oil intake!

Eating poor-quality fats leads to stiff, rigid cell walls that slow down your cells and increase inflammation. Not all fats are created equal—there are good, questionable, and bad fats. For years, we've been advised to eat the wrong types! 🚫

Your body needs omega-3 fats to build flexible, responsive cells and reduce inflammation. Great sources of omega-3s include wild-caught salmon, sardines, flaxseed oil, walnuts, and sea vegetables.

Our ancestors had a balance of omega-6 and omega-3 fats, but today, refined oils skew our intake toward omega-6, increasing disease risk. The more omega-3s you eat, the less inflammation—especially for your brain and heart! 🧠

Boost your intake with wild fish, nuts, seeds, grass-fed meats, avocados, and extra-virgin olive oil.

What does science say about meditation? 🤔

Dr. Hemal Patel: Joe Dispenza's Lead Researcher In this episode, Bisma sits down with Dr. Hemal Patel, PhD, a distinguished professor and Vice Chair for Research in the Department of Anesthesiology at UC S...

“Most humans are never fully present in the now, because unconsciously they believe that the next moment must be more important than this one. But then you miss your whole life, which is never not now.” - Eckhart Tolle

Experience 14 transformative practices with Eckhart Tolle’s Doorways into Presence. Enroll here: https://bit.ly/Doorways-FB-24

Living from the heart, making decisions based on love and compassion…

What did I miss on this list?

Our inner states resonate with and influence the emotions and energies of others…

Micronutrients are the building blocks your body relies on to not just survive, but truly thrive. Trouble is, most people aren’t getting the full benefits because they’re not optimizing their intake.

Read my latest newsletter—a quick and handy guide to optimizing your intake of micronutrients here: https://bit.ly/3AJmznC

In this newsletter, you'll discover how maintaining optimal levels of these nutrients can supercharge your metabolism, strengthen your immune system, and set the foundation for a longer, more vibrant life.

Don't miss out—get the full scoop and start making informed choices today.

Keeping your blood sugar stable over night is important for staying asleep. If there is a large fluctuation in your blood sugar, you might experience sleep disruption. ⁠
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Sometimes, you might not even know that your sleep is being disturbed, you might simply wake up in the morning feeling unrefreshed because you didn’t get into the deeper stages of sleep. ⁠
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Some other things you can do to ensure a good night sleep are:⁠
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1️⃣☀️Get sunlight in the morning to reset your circadian rhythm. ⁠
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2️⃣ 📱Reduce blue light exposure in the evening as this light tricks your brain into thinking its time to get up, when it’s really time to wind down.⁠
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3️⃣ 🍷Reduce or eliminate alcohol consumption as alcohol can disturb your sleep.⁠
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4️⃣ 💊Stop taking stimulating supplements around 2-3pm.⁠
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5️⃣ 📶Turn off wifi before bed to make sure you’re resting in a wifi-free zone.⁠
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6️⃣ 📴Put your phone on airplane mode or keep it in another room overnight so you don’t get disturbed by calls or texts, and that your phone isn’t picking up cellphone tower frequencies.⁠
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7️⃣🧘🏽‍♀️Develop a meditative practice to de-stress.⁠
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8️⃣ 🏃🏼‍♀️Exercise daily to release stress hormones.⁠
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Dr. Beth ⁠

YOUR CELLS ARE LISTENING...AND RESPONDING

As I was putting together a presentation on the mitochondria, I stumbled upon this fascinating cell study. Human embryonic kidney cells were subjected to 45 minutes of Chinese five-element music, heavy metal, classical, or no music.

Five-element music had the most benefits:
- Increases in ATP by 17%
- Increases in glutathione by 21% (8% in classical music).
- Increased cell growth rates by 14% (same for classical music).
- Reduced reactive oxygen species (ROS) by 13%

Heavy metal music resulted in a 16% increase in ROS and an 11% reduction in cell viability.

Feng Q, Wang L, Chen Y, et al. Effects of different music on HEK293T cell growth and mitochondrial functions. Explore (NY). 2022;18(6):670-675. doi:10.1016/j.explore.2022.01.002

We went from eating about 10 pounds of sugar per person per year in 1800 to 152 pounds of sugar (and 146 pounds of flour) per person per year today. ⠀
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Think about it: On average, we eat about one pound of sugar daily!⠀
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Those sugar-loaded foods hijack our metabolism and make us fat and sick.⠀
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I have a simple yet radical proposal: Let’s send the trillion-dollar junk food industry a message and eat real food. That means foods nature-created that don’t come with barcodes, fake ingredients, or an ingredient list at all. ⠀
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To do that, we need to rewire our brains. ⠀
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A researcher at the National Institutes of Health (NIH) told me that the real regulator of our weight and metabolism isn’t our stomachs but our brain chemistry. ⠀
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The right foods send a message to your brain to shut down hunger and cravings, so you burn fat and feel great. Sugary, processed foods send the opposite message.⠀
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Making the right choices to opt for natural, whole, unprocessed foods becomes crucial to ditching the junk food habit, as do your emotional triggers and health.⠀
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Whenever you get a strong desire for a chocolate chip cookie or other junk food, ask yourself two questions:⠀
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- What am I feeling?⠀
- What do I need? What we need does not involve stuffing your face, I can assure you of that. ⠀
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We have a chance today to stop and detox, not only from junk food but also from junk thoughts. We must de-clutter our bodies and our minds.