Your Functional Timeline and the ATMs of Health
When dealing with chronic illness, it’s important to investigate the “root cause” of what’s going on in the body. Often times treatments for autoimmune disease involve medications or interventions to manage or suppress symptoms, but they don’t always dig down to the root to see what’s going on at a deeper level. When we’re working in functional medicine and looking at things through a functional nutrition or functional medicine lens, it really is all about identifying the root cause of disease and understanding how your personal history influences disease expression. The most important tool in the functional medicine toolkit is the functional timeline. This tool allows us to put our presenting illness or symptoms in context with our entire life, and helps to identify the roots of illness to move towards resolution. In this post, we’ll look at the functional timeline and the ATMs, or the antecedents, triggers, and mediators of health!
Your Functional Timeline
and the “ATMs” of Health
When dealing with chronic illness, it’s important to investigate the “root cause” of what’s going on in the body. Often times treatments for autoimmune disease involve medications or interventions to manage or suppress symptoms, but they don’t always dig down to the root to see what’s going on at a deeper level. When we’re working in functional medicine and looking at things through a functional nutrition or functional medicine lens, it really is all about identifying the root cause of disease and understanding how your personal history influences disease expression. The most important tool in the functional medicine toolkit, in my opinion, is the functional timeline. It’s something I take all of my clients through when I work in one-on-one programs with people, and it’s almost always how we start out because we can't move forward unless we really understand where we've been in our history. This tool allows us to put our presenting illness or symptoms in context with our entire life, and helps to identify the roots of illness to move towards resolution.
Why we use the Functional Timeline
Even if we have the exact same diagnosis as someone else, or even if we don't have a diagnosis, just the same symptoms, what led us to that place is going to be very different. In order to move forward and work to support the body in a way that makes sense for you, it’s important to understand the whole tapestry of you, and what led you to where we are now so that we can move the needle forward and actually make a difference in your health.
The “ATMs” of Health
Antecedents
First, we look at antecedents. This is where we'll try to identify what factors in your life, genetic or acquired, may have contributed to the illness or condition. This can be your family history and what's going on on either branch of your family tree.
Antecedents are things like:
Prenatal exposures
Being born prematurely
If you’re a twin
Vaginal birth or C-section
Understanding what happened during our infancy and early childhood:
Early nutrition
Formula-fed or breastfed
Allergies
Dietary insufficiencies
What we want to understand with antecedents is that they’re things that have to do with our genes and our very early history, and they're not necessarily things we can control. We kind of accept that they are there, and they might give us greater insight into what's true for us. We also have to understand that our genes are not our destiny.
The study of epigenetics allows us to understand how the expression of our genes can be influenced by our environment. As we go deeper into these next steps - triggers and mediators - we begin to understand how our genes are influenced.
Triggers
Triggers can really be seen as the final tipping point leading to the expression of illness. Here’s how you can create your timeline and identify your triggers:
Grab a piece of paper.
On the left-hand side, you have your antecedents and birth that you just uncovered.
Then draw a line that goes over to the right side of the paper. Think of this as a timeline of your progression through the years. I do a really in-depth timeline for my one-on-one clients where we leave no stone unturned.
I typically section it out into childhood, teens, twenties, thirties, and so on.
As you work across this progression start to ask yourself: What was going on around that time? Going all the way back and starting in childhood, maybe you had a lot of infections and you took antibiotics a number of times for strep throat or ear infections? That can influence what's going on in the gut. Did you have Epstein Barr or Lyme or other infections for example?
Trauma and adverse childhood experiences can play a factor here too. This is something I've been thinking and talking a lot more about recently in light of everything going on in our world right now - understanding racism and systemic racism, and understanding how racism affects our bodies. And we know this is not a new issue, right? I've been learning and understanding even more recently, how things like inherited and ancestral trauma and daily microaggressions can directly affect our health.
As you move across your timeline, triggers can even be things like a big move, a job where you didn’t feel like you're really you're seen, heard, or treated well. It can be a toxic relationship or difficult family dynamics.
Sometimes these events just add up over time, and sometimes we might actually see there was a big period of stress or an event, and then we start to see the manifestation of illness or symptoms right after that. As you detail your life events you begin to understand how they contributes to this tapestry of you.
Mediators
Mediators are the factors that are ongoing and prevent the resolution of the problem that you are seeking help with in the first place. Essentially, they're what make you feel better or worse. Broadly, they can be things like diet, nutrition, food, sensitivities, and stress. I'll tell you right now the main one I’ve seen working with hundreds of people over the years is stress. To be more specific, how different stressors on our bodies and how our bodies deal with this load of stress and how that influences how we feel.
Understanding our mediators is really the heart of the work that I do with clients, and some of the questions we want to answer are:
What makes you feel better or worse?
And then how can we leverage that?
It sounds very simple, but as many of you who have gone through this process will know, it involves deeply understanding your body. That’s why the functional timeline is so useful. We can really understand your antecedents and your triggers and your unique physiology to help us know which mediators are actually going to make a difference versus which are not for you.
This is also why a standard protocol doesn’t always work because you haven't actually pinpointed which mediators are actually going to make a big difference for YOU. That's why we use tools like food and symptom journaling and different coaching techniques to understanding this and to figure out what works for you. We want to understand the roots - understanding stress, understanding your life history, understanding how you relate to the world, understanding how you relate to work. We use these pieces to figure out what's true for you, and we want to ensure that you learn how to take care of yourself for the rest of your life.
Through these processes and through functional nutrition coaching, we're able to bring a lot of this to light so you can start to feel really confident about what works for you and what doesn't. It doesn't have to feel like a mystery where you just keep second-guessing yourself and questioning what you're doing, jumping from one intervention to the next.
This helps you to get rid of all the overwhelm and noise so you can feel calm and connected to what works for you. And then you can use these tools for the rest of your life, so that no matter what season you are in, and no matter what comes at you, you know what your mediators are. You know what you need to move you forward into more vibrant health. That is the power of using functional nutrition timelining and working through a functional lens.
I really love it when we start to put these pieces of the puzzle together and clients begin to have “aha” moments! I've coached so many women and men through this process and moving from that place of feeling stuck and confused to breaking through a lot of these blocks and truly understanding how to care for your body for the rest of your life.
Check out the audio below for more information on functional timelining and the ATMs of health. If you’re giving this functional timeline practice a try leave me a note in the comments below, I’d love to support you!
If we haven't met before, I'm Christina Tidwell and I'm so excited that you're here! I am a RN & Functional Nutrition Practitioner that helps those with autoimmune disease, hormone imbalance and gut issues heal without overwhelm so you can feel better in your body in a way that honors your unique needs and feels sustainable for the rest of your life.
If you suffer from:
Fatigue and energy crashes
Brain fog
Poor digestion
Painful periods and PMS
Symptoms of autoimmunity
Stress and overwhelm
...and aren't getting the support you need, I’m here to help guide you! My job is to clear the overwhelm, help you put the pieces of the puzzle together and co-create a sustainable path forward to help you reach your goals and feel better in your amazing body. When we work together you can’t fail.
In my health & nutrition coaching programs I support you in the quest to get back into balance by listening to your story, understanding your needs, getting to the roots of imbalance in the body and co-creating a sustainable path to healing together. These sessions weave together functional nutrition and science, lived experience, mindset shifts, and intuitive guidance for a unique and full-spectrum approach to nutrition counseling and holistic health.
I always offer free 20-minute discovery sessions to get clear on your major health concerns and identify what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.
Overcoming Wellness Burnout
If you’re feeling like your daily wellness routines are a chore or something that’s becoming really overwhelming then you may be experiencing wellness burnout. I define wellness burnout as a state of increased stress and overwhelm that comes from the constant pursuit of health and wellness practices. In this post, I share the importance of having a toolkit and a few questions that you can use as soon as you feel that your body needs it.
Overcoming Wellness Burnout
Over the last several years working in the realm of holistic health I've come to see a phenomenon I like to call "Wellness Burnout."
It can feel SO empowering when we realize we have the power to use nutrition and lifestyle shifts to improve how we feel. We might start out by experimenting with diet, then start taking new supplements, then incorporating dry brushing, taking saunas, meditating, doing yoga, oil pulling, tongue scraping, trampolining, acupuncture, breathwork, fasting, cleansing, blue light blocking, grounding, seed cycling, and ALL the things!
I speak with clients at this place of burnout who say, "Christina, I'm literally doing everything right and I'm STILL not feeling better. What gives?"
At the end of the day, we all just want to feel BETTER. And most of us are willing to do whatever it takes! If you get to the place where your wellness routines have begun to feel like a chore, you're feeling stressed and overwhelmed, and you're trying to get through tasks so you can mentally check off a box that you "did it" but are feeling stressed the whole time, you might experiencing some Wellness Burnout.
While we can certainly use many of these amazing health-supportive practices, we don't have to do ALL of the things ALL the time.
In fact, we aren't meant to. Taking the time to tune into the practices that feel good and supportive to you specifically at this moment in time, and working to bring more depth and presence to those (rather than adding on more interventions) allows us to reap the benefits more fully and take some pressure off of ourselves to do it all.
If you are experiencing some Wellness Burnout, what are you noticing? Are there 1-3 practices that are the most beneficial to you right now? Is there any room to release others? Let me know your thoughts in the comments!
PREFER TO LISTEN? TUNE INTO THE LIVE WELL PODCAST BELOW (AND DON'T FORGET TO SUBSCRIBE SO YOU'LL NEVER MISS OUT!)
Click here to listen in iTunes
Click here to listen in Stitcher
If we haven't met before, I'm Christina Tidwell and I'm so excited that you're here! I am a RN & Functional Nutrition Practitioner that helps those with autoimmune disease, hormone imbalance and gut issues heal without overwhelm so you can feel better in your body in a way that honors your unique needs and feels sustainable for the rest of your life.
If you suffer from:
Fatigue and energy crashes
Brain fog
Poor digestion
Painful periods and PMS
Symptoms of autoimmunity
Stress and overwhelm
...and aren't getting the support you need, I’m here to help guide you! My job is to clear the overwhelm, help you put the pieces of the puzzle together and co-create a sustainable path forward to help you reach your goals and feel better in your amazing body. When we work together you can’t fail.
In my health & nutrition coaching programs I support you in the quest to get back into balance by listening to your story, understanding your needs, getting to the roots of imbalance in the body and co-creating a sustainable path to healing together. These sessions weave together functional nutrition and science, lived experience, mindset shifts, and intuitive guidance for a unique and full-spectrum approach to nutrition counseling and holistic health.
I always offer free 20-minute discovery sessions to get clear on your major health concerns and identify what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.
My Work From Home Tips To Support Energy
I’m sharing some useful tips that have helped me to support my energy and increase productivity while working from home. To me, this is a very timely topic as many of us have shifted to a work-from-home environment over the past few months. I made this transition myself and had to create new habits & routines when I went from working in a hospital as an RN to taking on this business and work full-time from home.
These work from home practices revolve around personal boundaries, routines, transitions, and activities that will help you support yourself and your energy. Especially if working from home is feeling overwhelming, this post is for you!
My Work From Home Tips to Support Energy
In a group coaching call last week a woman asked me about my tips for working from home as she, like many of us, has found herself working at home trying to manage everything that comes with these brand new routines! The transition from working as a RN, running all over the hospital and barely sitting down all day was a big one for me. I have a few tips about working from home that have really helped me to support energy and increase productivity and I’d love to share them with you today!
Tune into the Audio for the full training or read the main points below
1. Create a morning routine to start your day and decide how you want to feel before the day gets going. This is really important to “bookend” your day and allow time and space to consciously create your day rather than feeling really reactive to it right when you wake up in the morning.
2. Get conscious of your “transitions” in your day. I liken this to “closing out the apps” on our phone. When we have tons of apps open they are burning up energy in the background even though we aren’t using them. In between each part of your day (ex: from breakfast to a meeting to school to a phone call) take an opportunity to put in a mini transition and “close out the app” in your head in order to have more energy and be fully present with the next task at hand. This step is a GAME CHANGER and many of my clients experience a lot more energy at the end of the day with this simple tool.
Things to help transition can be:
Mentally “closing out the app” in your head
Washing your hands and shaking the water off while intentionally letting go of your last task
Breathing some essential oils (I love peppermint!)
Belly breathing
Stretching or touching your toes
Walking around the block
Doing a big, deep sigh and letting go of any tension
3. Have a conscious transition routine from your workday into your evening. When working from home, work can easily bleed into the rest of our lives. By having a conscious transition from work into the rest of your evening, you signal that you are done and allow your body to rest, let go and be present for your evening.
Use any of the tools above or:
Take a shower
Change clothes
Say a small prayer or set an intention to be done with work and move on
Put your computer, phone or work devices away and tidy your space
Light a candle
Have a cup of tea
Put your legs up the wall or stretch (or lay flat on the ground)
Go for a walk
Stand outside and breathe
Do a guided meditation
I hope these work from home tips help you as much as they’ve helped me! Let me know in the comments what some of your ideas are for your “transition” routines, I’d love to amass a big toolkit of ideas!
PREFER TO LISTEN? TUNE INTO THE LIVE WELL PODCAST BELOW (AND DON'T FORGET TO SUBSCRIBE SO YOU'LL NEVER MISS OUT!)
Click here to listen in iTunes
Click here to listen in Stitcher
If we haven't met before, I'm Christina Tidwell and I'm so excited that you're here! I am a RN & Functional Nutrition Practitioner that helps those with autoimmune disease, hormone imbalance and gut issues heal without overwhelm so you can feel better in your body in a way that honors your unique needs and feels sustainable for the rest of your life.
If you suffer from:
Fatigue and energy crashes
Brain fog
Poor digestion
Painful periods and PMS
Symptoms of autoimmunity
Stress and overwhelm
...and aren't getting the support you need, I’m here to help guide you! My job is to clear the overwhelm, help you put the pieces of the puzzle together and co-create a sustainable path forward to help you reach your goals and feel better in your amazing body. When we work together you can’t fail.
In my health & nutrition coaching programs I support you in the quest to get back into balance by listening to your story, understanding your needs, getting to the roots of imbalance in the body and co-creating a sustainable path to healing together. These sessions weave together functional nutrition and science, lived experience, mindset shifts, and intuitive guidance for a unique and full-spectrum approach to nutrition counseling and holistic health.
I always offer free 20-minute discovery sessions to get clear on your major health concerns and identify what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.
My Daily Healthcare Routines
I share a lot about my experience with chronic illness, but it’s been some time since I’ve shared what I do for my health on a daily basis! In this post, I’m sharing the things that I do daily to help keep myself healthy - physically, mentally, and emotionally. These are some of my favorite healthcare routines that have stuck with me over the years. Read on to get a glimpse of what my day looks like, from meditation to nutrition, and what I do to wind down in the evening.
My Daily Healthcare Routines
I share a lot about my experience with chronic illness here in my videos, blog posts, podcasts, and social media, but it’s been some time since I’ve shared what I do for my health on a daily basis! I made a rule that I don’t recommend something to a client unless I’ve tried it myself (except for maybe specific supplements that I don’t personally need) and honestly over the years I really do feel like I’ve tried it all! I’m going to take you through a day and share my favorite healthcare routines that have stuck with me over the years. Watch the video below or read on for the highlights!
I’ve spoken about the importance of a Morning Routine a few times, but for me, it’s one of the best ways to set myself up for a successful and healthy day. There are many different ways to start the morning and my routine changes often, but here are the steps I’ve been taking lately:
Wake up 1 hour before clients
Journaling and asking myself the 3 Questions to Tune In
Doing a 10-20 minute guided meditation from Insight Timer
Putting a few drops of peppermint oil on my palms and taking 3 deep breaths to engage my senses and get an energizing boost!
Some mornings I also walk out in my front yard barefoot (in any weather condition) to get grounded and connect to the natural world around me
Drink apple cider vinegar and water (1 tablespoon diluted in ¼ glass water) to stimulate digestion. I’ve dealt with low stomach acid and sluggish digestion for years and right now this ACV mixture works a treat! I do this before most meals.
Take my supplements. Supplements are very individual and I’ve taken many different ones over the years for my individual needs at the time. The ones I’m currently taking are based on recommendations from my healthcare practitioner.
Aller-C (mix of Vitamin C, Bromelain and Quercetin)
NAC
Vitamin D
B Complex
Milk thistle
I make my Matcha Latte Recipe to give myself a gentle energy boost along with some protein and fat to keep my blood sugar balanced.
I get ready for client sessions by dropping into short meditations to get grounded and feel into what’s needed that day.
Digestive support before meals and snacks:
5 deep belly breaths to get myself into the “rest and digest” state
Slowing down and giving gratitude for food
Chewing my food and being present
Walk or do some resting postures
I take herb blends from my TCM practitioner
Digestive support for dinner:
Implement my digestion routines above
Get in some fermented foods (1-2 tablespoons) and some good fiber from veggies to ensure I’m feeding myself and my microbiome what it needs!
I implement a Transition Routine to move from work into my evening which lately has been:
Walk around the block
Taking a shower
Putting my legs up the wall
Some nights I use a Castor oil pack to support my liver! Castor oil, when used topically, is thought to aid in elimination and help the cells in the liver in the process of detoxification. It also helps stimulate the flow of lymph. To create a Castor oil pack I:
Massage Castor oil on the liver region which is located beneath the right rib cage
Place a washcloth over it
Place a heating pack or hot water bottle over that and allow it to sink in for 30 minutes
A big part of supporting my health is supporting and protecting my energy. I know the activities that take my energy (social media, multitasking, big social events, etc.) so I’m sure to add activities in my day that give me energy so I can fill up and avoid getting depleted at the end of the day. Things that help give me energy:
Putting limits on social media time in the evening (phone away by 8pm)
Reading fiction or listening to music
I occasionally take magnesium before bed which is great for relaxing the body and supporting sleep. And that takes me to the end of my day!
This is my current routine which is really a snapshot in time and changes frequently. If we are paying attention to our bodies and their needs, our routines are going to change and that’s great! You can see how sometimes health involves food and supplements, but for me, the biggest piece is how I structure my day and support my energy to avoid fatigue and burnout.
What are some of your favorite daily healthcare practices?
PREFER TO LISTEN? TUNE INTO THE LIVE WELL PODCAST BELOW (AND DON'T FORGET TO SUBSCRIBE SO YOU'LL NEVER MISS OUT!)
Click here to listen in iTunes
Click here to listen in Stitcher
If we haven't met before, I'm Christina Tidwell and I'm so excited that you're here! I am a RN & Functional Nutrition Practitioner that helps those with autoimmune disease, hormone imbalance and gut issues heal without overwhelm so you can feel better in your body in a way that honors your unique needs and feels sustainable for the rest of your life.
If you suffer from:
Fatigue and energy crashes
Brain fog
Poor digestion
Painful periods and PMS
Symptoms of autoimmunity
Stress and overwhelm
...and aren't getting the support you need, I’m here to help guide you! My job is to clear the overwhelm, help you put the pieces of the puzzle together and co-create a sustainable path forward to help you reach your goals and feel better in your amazing body. When we work together you can’t fail.
In my health & nutrition coaching programs I support you in the quest to get back into balance by listening to your story, understanding your needs, getting to the roots of imbalance in the body and co-creating a sustainable path to healing together. These sessions weave together functional nutrition and science, lived experience, mindset shifts, and intuitive guidance for a unique and full-spectrum approach to nutrition counseling and holistic health.
I always offer free 20-minute discovery sessions to get clear on your major health concerns and identify what’s standing in your way. Click the button below to set up your free consultation and we can create a plan of action specifically for you.
