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Sushruta Samhita Uttaratantra Chapter 61 Apasmāra Pratişedha (Treatment of Epilepsy)


AIAPGET POINTS

        Pana and Abhyanga of Purana Sarpi and Yogas described in the treatment of Graha Roga are also prescribed in the treatment of Apasmara.

        Godha-Nakuladhya Taila is used in the treatment of Apasmara.

        Rudra and Rudra Ganas should be worshipped every day by patients suffering from Apasmara.

        Panchagavya Ghrta described in Apasmara Pratisedha is also used in the treatment of Chaturthaka Jwara.

        Siddharthaka Ghrta described in Apasmara Pratisedha is also used in the treatment of Vishama Jwara

        In Apasmara, the person loses Smriti and Bhutartha Vijnana.

        Sanjnavaha Srotas are affected by doshas, rajas and tamas in Apasmara.

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The 61st chapter of Uttaratantra of Sushruta Samhita is named as Apasmāra Pratiședha. This chapter deals with Treatment of Epilepsy.

अथातोऽपस्मारप्रतिषेधमध्यायं व्याख्यास्यामः ||१||
यथोवाच भगवान् धन्वन्तरिः ||२||

We will now expound Apasmāra pratişedha – treatment of Epilepsy; as revealed by the venerable Dhanvantari.

Nirukti – definition

स्मृतिर्भूतार्थविज्ञानमपश्च परिवर्जने |
अपस्मार इति प्रोक्तस्ततोऽयं व्याधिरन्तकृत् ||३||

Apasmara is the name of a disease in which the memory and knowledge of nature (of the things) are lost. It eventually causes the death of the person.

Nidāna – causes

मिथ्यातियोगेन्द्रियार्थकर्मणामभिसेवनात् |
विरुद्धमलिनाहारविहारकुपितैर्मलैः ||४||
वेगनिग्रहशीलानामहिताशुचिभोजिनाम् |
रजस्तमोभिभूतानां गच्छतां च रजस्वलाम् ||५||
तथा कामभयोद्वेगक्रोधशोकादिभिर्भृशम् |
चेतस्यभिहते पुंसामपस्मारोऽभिजायते ||६||

Below mentioned are the causes of Apasmara –

        improper and excess association of sense organs with their objects and

        improper and excess activities of the body, mind and speech,

        excessive indulgence in incompatible and contaminated foods and improper activities leading to aggravation of the doshas,

        suppression of the urges of the body and

        habitual consumption of dirty or polluted foods,

        being greatly engrossed with rajas and tamas qualities,

        copulation with woman during her menstrual periods,

        being greatly afflicted with lust, fear, agitation, anger, sorrow and such other emotions

Due to these causes, the mind of the person gets disordered. As a result, Apasmara develops.

Pūrvarūpa – premonitory symptoms

हृत्कम्पः शून्यता स्वेदो ध्यानं मूर्च्छा प्रमूढता |
निद्रानाशश्च तस्मिंस्तु भविष्यति भवन्त्यथ ||७||

Below mentioned are the premonitory symptoms of Apasmara –

        tremor,

        feeling of emptiness of the heart (mind),

        sweating,

        worry,

        fainting,

        unconsciousness and

        loss of sleep

These symptoms appear before the manifestation of the disease (apasmara).

Samprāpti – pathogenesis

सञ्ज्ञावहेषु स्रोतःसु दोषव्याप्तेषु मानवः |
रजस्तमःपरीतेषु मूढो भ्रान्तेन चेतसा ||८||
विक्षिपन् हस्तपादं च विजिह्मभ्रूर्विलोचनः |
दन्तान् खादन् वमन् फेनं विवृताक्षः पतेत् क्षितौ ||९||
अल्पकालान्तरं चापि पुनः सञ्ज्ञां लभेत सः |
सोऽपस्मार इति प्रोक्तः… |१०|

Below mentioned events (signs and symptoms) occur when the samjnavaha srotas i.e. channels carrying sensation become filled with vitiated by doshas, rajas and tamas also –

        the person becomes senseless due to disordered mind,

        makes violent movements of the arms, legs, eyebrows and eyes,

        grinds the teeth,

        emits froth from the mouth,

        falls on the ground with eyes open and regains consciousness after short time

The disease presenting with the above said features is called Apasmara.

Types of Apasmara

… स च दृष्टश्चतुर्विधः ||१०||
वातपित्तकफैर्नॄणां चतुर्थः सन्निपाततः |११|

Apasmara is of four kinds –

        one each by vata, pitta and kapha and

        the fourth one by sannipata – combination of all the three doshas

Lakṣaṇa – clinical features

Vataja Apasmara

वेपमानो दशन् दन्तान् श्वसन् फेनं वमन्नपि ||११||
यो ब्रूयाद्विकृतं सत्त्वं कृष्णं मामनुधावति |
ततो मे चित्तनाशः स्यात् सोऽपस्मारोऽनिलात्मकः ||१२||

A person suffering from epilepsy of vata origin has the below mentioned signs and symptoms –

        the person has trembling, bites his teeth, has dyspnoea and vomiting of froth,

        he says that abnormal black coloured animals or objects are running after him and that

        he has lost his mind

Pittaja Apasmara

तृट्तापस्वेदमूर्च्छार्तो धुन्वन्नङ्गानि विह्वलः |
यो ब्रूयाद्विकृतं सत्त्वं पीतं मामनुधावति ||१३||
ततो मे चित्तनाशः स्यात् स पित्तभव उच्यते |१४|

Persons suffering from epilepsy of pitta origin has the below mentioned signs and symptoms –

        the person suffers from thirst, warmth, sweating and fainting, and shaking of the body parts,

        he is agitated,

        he says that abnormal yellow animals or objects are running after him and that

        his mind has become lost

Kaphaja Apasmara

शीतहृल्लासनिद्रार्तः पतन् भूमौ वमन् कफम् ||१४||
यो ब्रूयाद्विकृतं सत्त्वं शुक्लं मामनुधावति |
ततो मे चित्तनाशः स्यात् सोऽपस्मारः कफात्मकः ||१५||

Signs and symptoms of epilepsy caused by kapha –

        cold (rigors),

        nausea,

        sleep,

        falling on the ground vomiting kapha,

        seeing an abnormal animal or object running after him (the patient says so) and

        the mind being lost (as experienced and said by the patient)

हृदि तोदस्तृडुत्क्लेदस्त्रिष्वप्येतेषु सङ्ख्यया |
प्रलापः कूजनं क्लेशः प्रत्येकं तु भवेदिह ||१६||

In these three kinds, pain in the heart, thirst and nausea are the special symptoms respectively. Irrelevant speech, moaning and debility are also found in these kinds respectively.

Sannipataja Apasmara

सर्वलिङ्गसमवायः सर्वदोषप्रकोपजे |१७|

All the symptoms of all doshas will be present together in apasmara produced by combination of all the doshas.

Añyamata – different opinion

अनिमित्तागमाद्व्याधेर्गमनादकृतेऽपि च ||१७||
आगमाच्चाप्यपस्मारं वदन्त्यन्ये न दोषजम् |१८|

Some scholars are of the opinion that Apasmara is not produced by the doshas. Below mentioned are the reasons –

        apasmara arises without any apparent cause,

        apasmara disappears without any treatment and

        because of scriptures describing the disease differently

 Svamata – personal opinion (of Suśruta) 

क्रमोपयोगाद्दोषाणां क्षणिकत्वात्तथैव च ||१८||
आगमाद्वैश्वरूप्याच्च स तु निर्वर्ण्यते बुधैः |
देवे वर्षत्यपि यथा भूमौ बीजानि कानिचित् ||१९||
शरदि प्रतिरोहन्ति तथा व्याधिसमुद्भवः |
स्थायिनः केचिदल्पेन कालेनाभिप्रवर्धिताः ||२०||
दर्शयन्ति विकारांस्तु विश्वरूपान्निसर्गतः |
अपस्मारो महाव्याधिस्तस्माद्दोषज एव तु ||२१||

Wise persons are of the definitive opinion that the disease is born from doshas only because –

        doshas become gradually aggravated,

        the doshas are unstable i.e. changing from one stage to the other,

        in all the scriptures it has been described that it is caused by the doshas and

        of having many kinds

In spite of the rains occurring at other times also, the seed in the ground sprouts only during Sarad Rtu (autumn). Similarly, the disease also develops from the doshas which are staying in the body, getting aggravated in a very short time and manifesting its different symptoms by their nature only.

Hence, this dreadful disease – apasmara is produced by doshas only.

Cikitsä – treatment

तस्य कार्यो विधिः सर्वो य उन्मादेषु वक्ष्यते |
पुराणसर्पिषः पानमभ्यङ्गश्चैव पूजितः ||२२||
उपयोगो ग्रहोक्तानां योगानां तु विशेषतः |
ततः सिध्यन्ति ते सर्वे योगैरन्यैश्च साधयेत् |
शिग्रुकट्वङ्गकिण्वाहिनिम्बत्वग्रससाधितम् ||२३||
चतुर्गुणे गवां मूत्रे तैलमभ्यञ्जने हितम् |२४|

All kinds of treatments indicated for Unmada (insanity, psychoses) in the next chapter should be adopted in the treatment of this disease also.

In the previous chapter, drinking of old ghee, anointing the body with old ghee and use of medicinal formulae are mentioned for the treatment of grahas (demons). These treatments should specially be done in this disease also. Any other method or treatments which are beneficial in curing the affliction of grahas should also be adopted in the treatment of this disease.

Oil prepared with decoction of the below mentioned ingredients is beneficial for anointing –

        bark of sigru,

        katvanga,

        kinihi and

        nimba added with

        four parts of gomutra

गोधानकुलनागानां पृषतर्क्षगवामपि ||२४||
पित्तेषु सिद्धं तैलं च पानाभ्यङ्गेषु पूजितम् |२५|
तीक्ष्णैरुभयतोभागैः शिरश्चापि विशोधयेत् ||२५||

 Oil prepared with the below mentioned ingredients is especially useful for drinking and anointing –

        bile of iguana,

        mongoose,

        elephant and

        spotted deer and

        black deer

Purification of the body in both upper and lower directions i.e. vamana and virechana should be done. Apart from this, purgation of the head should also be done greatly with strong herbs.

पूजांरुद्रस्यकुर्वीततद्गणानांचनित्यशः।।

One should worship Rudra and his Gana (attendants, retinue) every day.

वातिकं बस्तिभिश्चापि पैत्तिकं तु विरेचनैः ||२६||
कफजं वमनैर्धीमानपस्मारमुपाचरेत् |२७|
Apasmara of Vata origin should be

treated by the wise physician by administering enema therapy.

Apasmara of Pitta origin should be treated by administration of purgation therapy.

Apasmara of Kapha origin should be treated by administration of emesis therapy.

कुलत्थयवकोलानि शणबीजं पलङ्कषाम् ||२७||
जटिलां पञ्चमूल्यौ द्वे पथ्यां चोत्क्वाथ्य यत्नतः |
बस्तमूत्रयुतं सर्पिः पचेत्तद्वातिके हितम् ||२८||

Decoction of the below mentioned is prepared –

        Kulattha,

        Yava,

        Kola,

        Sanabija,

        Palankasa,

        Jatila,

        Herbs comprising of both Pancamula (Dasamula) and

        Pathya

This decoction is added with goat’s urine and ghee is cooked with it. This ghee is beneficial in treating apasmara produced by vata.

काकोल्यादिप्रतीवापं सिद्धं च प्रथमे गणे |
पयोमधुसितायुक्तं घृतं तत् पैत्तिके हितम् ||२९||

Below mentioned are cooked together and medicated ghee is prepared –

        ghee,

        decoction of herbs belonging to the first gana i.e. vidarigandhadi gana group,

        paste of herbs belonging to kakolyadi gana group

This ghee is consumed, mixed with milk, honey and sugar. It is beneficial in treating apasmara produced by pitta.

कृष्णावचामुस्तकाद्यैर्युक्तमारग्वधादिके |
पक्वं च मूत्रवर्गे तु श्लेष्मापस्मारिणे हितम् ||३०||

Ghee is cooked with –

        decoction of Aragvadhadi Gana group of herbs along with

        paste of Krsna, Vaca and Musta and

        mutra vargas – groups of urine

This medicated ghee is beneficial in treating Apasmara produced by Kapha.

Siddharthaka ghṛta

सुरद्रुमवचाकुष्ठसिद्धार्थव्योषहिङ्गुभिः |
मञ्जिष्ठारजनीयुग्मसमङ्गात्रिफलाम्बुदैः ||३१||
करञ्जबीजशैरीषगिरिकर्णीहुताशनैः |
सिद्धं सिद्धार्थकं नाम सर्पिर्मूत्रचतुर्गुणम् ||३२||
कृमिकुष्ठगरश्वासबलासविषमज्वरान् |
सर्वभूतग्रहोन्मादानपस्मारांश्च नाशयेत् ||३३||

Decoction of the below mentioned herbs is prepared –

        Suradruma (Devadaru),

        Vaca,

        Kustha,

        Siddhartha,

        Vyosa,

        Hingu,

        Manjistha,

        Two kinds of Rajani,

        Samanga,

        Triphala,

        Ambuda,

        Karanja Bija,

        Sirisa,

        Girikarnika and

        Hutasana (Citraka)

This decoction is boiled and processed with one part of ghee and four parts of gomutra and medicated ghee is prepared.

Benefits – This ghee is known as Siddharthaka Ghrta. When consumed, it cures diseases caused by worms, skin diseases, artificial poisons, dyspnoea, kapha diseases, intermittent fevers, diseases caused by all grahas (demons), insanity and epilepsy.

Pañcagavya ghṛta

दशमूलेन्द्रवृक्षत्वङ्मूर्वाभार्गीफलत्रिकैः |
शम्पाकश्रेयसीसप्तपर्णापामार्गफल्गुभिः ||३४||
शृतैः कल्कैश्च भूनिम्बपूतीकव्योषचित्रकैः |
त्रिवृत्पाठानिशायुग्मसारिवाद्वयपौष्करैः ||३५||
कटुकायासदन्त्युग्रानीलिनीक्रिमिशत्रुभिः [१] |
सर्पिरेभिश्च गोक्षीरदधिमूत्रशकृद्रसैः ||३६||
साधितं पञ्चगव्याख्यं सर्वापस्मारभूतनुत् |
चातुर्थकक्षयश्वासानुन्मादांश्च नियच्छति ||३७||

Ingredients –

        Decoction of Dasamula, bark of Indravrksa, Murva, Bharngi, Phalatrika, Sampaka, Sreyasi, Saptaparna, Apamarga and Phalgu added with

        Paste of Bhunimba, Putika, Vyosa, Citraka, Trivrt, Patha, two kinds of Nisa, two kinds of Sariva, Puskaramula, Katuka, Yasa, Danti, Ugra, Nilini and Krimisatru (vidanga), along with

        Milk, curds, urine and juice of cow dung and ghee, all of cow

All the above said ingredients are boiled and processed together so as to prepare their medicated ghee.

This recipe is known as Pancagavya Ghrta. It cures all kinds of epilepsy, demons, quartan fever, consumption, dyspnoea and insanity.

भार्गीशृते पचेत् क्षीरे शालितण्डुलपायसम् |
त्र्यहं शुद्धाय तं भोक्तुं वराहायोपकल्पयेत् ||३८||
ज्ञात्वा च मधुरीभूतं तं विशस्यान्नमुद्धरेत् |
त्रीन् भागांस्तस्य चूर्णस्य किण्वभागेन संसृजेत् ||३९||
मण्डोदकार्थे देयश्च भार्गीक्वाथः सुशीतलः |
शुद्धे कुम्भे निदध्याच्च सम्भारं तं सुरां ततः ||४०||
जातगन्धां जातरसां पाययेदातुरं भिषक् |४१|

Milk should be boiled and processed with decoction of Bharngi, rice and milk. This recipe should be fed to a boar which has been made to fast for three days. It should be fed for three days. The boar should be killed after confirming that the boar has become sweet after consuming the above mentioned recipe.

Three parts of this meat should be taken and mixed with one part of kinva (yeast). This is now put into the decoction of Bharngi. This liquid is now poured into a clean pot along with adjuvants such as powder of Chaturjata, Pippali, Honey etc. This pot is kept undisturbed for some days. The recipe should be given to the patient for drinking once it has attained good smell and taste.

सिरां विध्येदथ प्राप्तां मङ्गल्यानि च धारयेत् ||४१||

After this, venepuncture may be done at the stipulated site as explained in sarira sthana, chapter 8. Mangalya i.e. amulets made from auspicious herbs etc should also be worn on the body.

इति श्रीसुश्रुतसंहितायामुत्तरतन्त्रान्तर्गते भूतविद्यातन्त्रेऽपस्मारप्रतिषेधो नाम (द्वितीयोऽध्यायः, आदितः) एकषष्टितमोऽध्यायः।।६१।।

Thus ends the sixty-first chapter by name Apasmāra pratisedha in Uttara sthana of Suśruta Samhita.

The Keto Psychiatrist: What Keto Is Really Doing To Your Body! Can It Cure 43% Of Mental Illness?

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Dr Georgia Ede is a Harvard trained psychiatrist specialising in nutritional and metabolic psychiatry. She is the author of the book, ‘Change Your Diet, Change Your Mind: A powerful plan to improve mood, overcome anxiety and protect memory for a lifetime of optimal mental health’.

00:00 Intro
02:02 What Do You Do?
02:21 Is Metabolic Psychiatry a New Term?
03:38 Why Is the Ketogenic Diet at the Heart of Your Work?
04:40 What’s Your Academic Experience?
05:38 What Does Practicing Psychiatry Involve?
06:07 When Did Nutrition Become Part of Your Career?
07:39 Social Component of Mental Illnesses
09:46 The Eureka Moment
16:50 Adapting Diet to Personal Needs
18:54 Fundamental Principles of a Healthy Diet: Nourish, Protect, Energize
21:45 Diet Personalization: Trial and Error
25:12 What Is the Ketogenic Diet?
27:05 What Does the Ketogenic Diet Do to the Brain?
29:42 Impact of the Ketogenic Diet on Refractory Mental Illnesses
34:07 Calorie Restriction
35:21 Alternative Ways of Lowering Insulin Levels
37:27 Why Is the Ketogenic Diet Difficult to Sustain?
41:15 Keto-Adaptation or Keto-Flu
45:26 Misconceptions About the Foods Included in the Ketogenic Diet
46:55 Is Ketosis a State?
50:46 Getting Into Ketosis
53:34 Connection Between Food and Neurodivergent Disorders
55:56 Why Are Dietary Modifications Not Commonly Prescribed to Alleviate Symptoms of ADHD?
57:46 Are ADHD Medications Helpful in Some Cases?
1:02:42 Research on the Link Between Ketogenic Diet and ADHD
1:03:53 Could ADHD Lead to Diabetes?
1:09:23 Benefits of Ketogenic Diet for People With Food Addiction
1:13:40 Depression, Anxiety, and ADHD – Case Study
1:20:58 Carnivore Diet
1:22:09 Do We Need Fiber?
1:25:40 Is the Carnivore Diet Sustainable Without Supplementation?
1:29:23 Why Does the Ketogenic Diet Help With Losing Weight?
1:34:59 What Part of Your Work Overlays With Psychology?
1:37:01 How Do You Approach Challenges With Adopting the Ketogenic Diet?
1:40:12 Ketogenic Diet’s Role in Reducing Anxiety
1:43:13 Question From the Previous Guest
1:45:19 Who Is Your Book For?

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Want Delicious High Protein Meals? Try This Buttery Garlic Steak & Eggs! 🥩🍳🍟 #recipe #mealprep

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High Protein Buttery Garlic Steak & Eggs! Only 622 Calories🥩🍳🍟

My twist on an absolute classic dish packed with lots of flavour, super simple to make with great macros and highly nutritious!

Macros Per Serving (4 Total)

622 Calories | 64g Protein | 34g Carbs | 23g Fat

Ingredients (4 Servings)

– 800g Cubed Topside Beef Steak
– 2 Tsp Himalayan Pink Salt
– 2 Tsp Black Pepper
– 2 Tsp Garlic Powder
– 2 Tsp Dried Parsley
– 2 Tsp Olive Oil
– 15-20g Grass Fed Butter for cooking

Seasoned Potatoes

– 700g Cubed Raw Potatoes
– 1 Tsp Pink Salt
– 1 Tsp Black Pepper
– 1 Tsp Cumin
– 1 Tsp Paprika
– 1 Tsp Garlic Powder
– Optional Olive Oil or Cooking Spray

Spicy Sauce

– 100g Natural Yogurt
– 50g Light Mayo
– 50g Chipotle Chilli Paste
– 1 Tsp Salt, Smoked Paprika, Garlic Powder

Scrambled Eggs

– 8 Whole Eggs (Pasture Raised preferably)
– Season with pinch of Salt & Pepper

Don’t forget to check out my Digital Cookbooks for Easy and Delicious Recipes just like this!👨‍🍳📖

Important Cooking Notes

– Marinate the steak for as long as possible for the seasonings to absorb into the meat
– Make the spicy sauce in batches to store for weeks in the fridge
– When cooking the steak, make sure the pan is on high heat to develop a good crust – 2 mins each side!
– Oven or Air Fry the potatoes for 20-22 mins at 200C
– Cook the eggs on medium heat and keep stirring till fluffy
– Reheat everything in a pan when ready to eat and drizzle the sauce
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#steak #steakandeggs #eggs #beef #breakfast #potatoes #potato #mealprep #highprotein #eathealthy #foodie #weightloss #fatloss #healthyeating #beefsteak #healthyrecipes

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Calisthenics vs Gym: Which Is More Effective?

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💪 Build Your Superhero Physique Without Sacrificing Your Lifestyle ► https://captainworkout.com/products/hero-project

Calisthenics vs Gym Workouts: Which One Really Works Best?

Thinking about starting your fitness journey but stuck between calisthenics vs gym? This video breaks down everything you need to know before choosing between bodyweight training and weightlifting.

From the cost of training, accessibility, muscle growth, fat loss, progression, and even motivation—this is the ultimate guide to help you decide what actually fits YOUR goals.

What is calisthenics?
Calisthenics uses your own body as resistance: push-ups, pull-ups, dips, squats. And later, advanced skills like the planche, front lever, and muscle-ups. It builds functional strength, mobility, and body control.

What about the gym?
Weight training relies on barbells, dumbbells, and machines. It’s the fastest path to muscle growth, progressive overload, and a physique that looks carved out of stone. Perfect for building size, symmetry, and hitting PRs.

Whether you’re chasing strength, aesthetics, fat loss, or just a sustainable way to stay fit, you’ll know exactly which path is best for you after watching this video.

_
⏱️ Video Chapters
00:00 Calisthenics VS Gym
1:26 – Cost
2:36 – Accessibility
4:01 – Muscle growth
5:14 – Progression
6:42 – Weight loss
8:00 – Motivation
9:15 – Mobility & Injury

#calisthenics #gym #calisthenicsvsbodybulding

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The Case for Keeping Frozen Veggies on Hand

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The Case for Keeping Frozen Veggies on Hand

Frozen vegetables don’t get much attention, but they’re one of the most useful ingredients you can keep in your kitchen! They streamline your prep and minimize food waste, plus they’re frozen at the peak of freshness for maximum flavor.

A serving of shepherd's pie on a plate with lettuce

Frozen veggies for the win!

cookbook author erin clarke of well plated

When Ben and I first got married, I always kept bags of Trader Joe’s frozen veggies in the freezer as a quick side. Steam ‘em in a pan with a bit of water and you’ve got a serviceable, but not very exciting, side to round out your meal.

But then I started intentionally cooking with them, not just as a low-effort side, but as an actual part of our dinner.

  • They don’t go bad halfway through the week, ruining your dinner plans. (Or if you change your dinner plans, you don’t have to feel bad about that head of broccoli sitting sadly in your fridge.)
  • There’s no washing, chopping, or mincing required.
  • While it’s true that the texture isn’t as good as fresh, the flavor and nutrition is still there. In fact, sometimes the nutrition is better because they’re frozen at their peak.

Below, I share some Well Plated recipes that incorporate frozen veggies to give you some inspiration!

A white plate with roasted frozen broccoli and lemon slices

Roasted Frozen Broccoli

Roasting frozen broccoli brings out crisp edges and deep flavor, proving you don’t need fresh to get a great result.

Check out this recipe

A bowl of steak fried rice with beef, peas, carrots, scrambled egg, and chopped green onions.

Steak Fried Rice

A perfect example of how frozen vegetables make quick meals possible. They add color, texture, and balance without any extra prep.

Check out this recipe

Cowboy stew in pot

Cowboy Stew

Hearty and flexible, this stew uses frozen vegetables to build a meal that’s filling and easy to throw together.

Check out this recipe

Corn Chicken Chowder in a white bowl with peppers

Corn Chicken Chowder

Frozen corn adds natural sweetness and texture, without the fuss (and mess!) of slicing it fresh from the cob.

Check out this recipe

easy shepherds pie topped with mashed potatoes in a bowl with a spoon

Easy Shepherd’s Pie

A classic comfort dish where frozen vegetables fit seamlessly into the filling, adding both flavor and convenience.

Check out this recipe

Overhead view of baked chicken and rice in skillet

Baked Chicken and Rice

Everything cooks together, and frozen vegetables make it easy to round out the dish without extra steps.

Check out this recipe

More Recipe Collections

Low calorie Cream of Asparagus Soup no cream

The Case for Letting Asparagus Be the Star of Dinner

A big bowl of nicoise salad with capers

Bright, Veggie-Forward Dinners to Welcome Spring

A bowl filled with white rice, topped with slices of grilled steak, arugula, and a mix of black beans, corn, red onion, and peppers. A small bowl of sliced red onions is in the background. The dish is garnished with herbs.

Why Bowls Took Over Weeknight Cooking

Why You’re Still Inflamed

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Sharing some thoughts on why you might still be inflamted, even if you’re doing all the things.

Hi friends! How are you? I hope that your morning is going well. I have a podcast interview, a dentist appointment, and a discovery call this afternoon for a potential new client.

Today, I wanted to talk about a hot topic. This has been coming up a lot in DMs, with clients, even in conversations with friends:

“I feel like I’m doing everything right… why do I still feel inflamed?”

And I get it, because I’ve been there too. And honestly have been there very recently myself, and it’s annoying lol.

You’re eating clean, working out, taking your supplements, trying to stay on top of everything… and your body still feels off. Maybe it’s bloating, low energy, stubborn weight, or just that overall “blah” feeling you can’t quite explain.

It’s frustrating, especially when you’re putting in so much effort.

Here are some of the things that could be going on: (of course, if you ever feel off, talk with your doctor)

Why You’re Still Inflamed Even Though You’re “Doing Everything Right”

1. You’re Under-Fueling (Even If You’re Eating “Healthy”)

This one is so common, especially for women who are motivated and disciplined.

You’re eating clean, whole foods, but not enough of them.

When your body doesn’t get enough fuel, it perceives that as stress. And what happens under stress?

– Cortisol goes up

– Blood sugar becomes unstable

– Inflammation increases

Your body shifts into survival mode, not healing mode.

Signs this might be you:

You feel wired and tired

You’re hungry at night

Your workouts feel harder than they should

You’re not seeing results despite consistency

Sometimes the most healing thing you can do is to eat more food.

2. You’re Over-Training (and Under-Recovering)

More is not always better.

If you’re stacking intense workouts (HIIT, long cardio, bootcamps) on top of an already full, stressful life, your body may not be able to keep up.

Exercise is a stressor. A good one; but still a stressor.

Without proper recovery, it can lead to:

Chronic inflammation

Hormone imbalances

Fatigue and burnout

Increased cravings

This doesn’t mean you need to stop working out.

It just means your body might be asking for:

More strength training

More rest days

More low-impact movement (walking, yoga, barre)

Sometimes dialing it back actually gets you better results.

How to Stay in Shape During the HolidaysHow to Stay in Shape During the Holidays

3. Your Detox Pathways Are Sluggish

Your body is constantly working to eliminate toxins through:

Liver

Gut

Kidneys

Lymphatic system

Skin

If those pathways aren’t supported, toxins can recirculate instead of being eliminated.

This can show up as:

Bloating

Skin issues

Hormone imbalances

Feeling inflamed or “toxic”

This is where foundational support matters so much:

Hydration

Fiber

Minerals

Sweating

Tools I personally love for this:

A good magnesium supplement (supports detox + relaxation)

Daily minerals/electrolytes (huge for cellular function). I take the Zero Lyte ones from Thrive Market

Sauna sessions (sweating is one of the most underrated detox tools). Use FITNESSISTA15

Red light therapy (supports cellular repair + inflammation). FITNESSISTA gets you a huge discount.

I also love the EquiLife detox and do this quarterly.

4. Your Stress Load Is Just… High

This is the one no one wants to hear, but it’s often the biggest piece.

Even if everything looks “healthy” on paper, your body only cares about one thing: safety. Your body has to feel safe in order to do the things you need (and want it) to do.

Stress isn’t just emotional.

It can come from:

Busy schedules

Lack of sleep

Blood sugar swings

Over-exercising

Undereating

Processed foods and sugar

Environmental toxins

When stress is high, your body prioritizes survival; not fat loss, hormone balance, or optimal digestion.

This is why things like:

Nervous system support

Quality sleep

Boundaries

Simple daily rhythms

can make a bigger difference than another supplement.

5. You’re Missing the Root Cause

This is where I see so many women spinning their wheels.

They’re doing all the right things, but they’re guessing. They’re also taking a billion supplements they saw on Instagram without testing.

Without testing, you might be missing:

Mineral imbalances

Gut dysfunction

Detox inefficiencies

Hormone imbalances

And when you don’t know the root cause, it’s easy to:

Over-supplement

Follow random protocols

Waste time and money

This is exactly why I’m such a huge fan of functional testing – it takes the guesswork out and gives you a clear plan.

So… What Should You Do Next?

If you’re reading this and thinking, “okay, this is me…” this is a friendly reminder that you’re not alone and you’re not doing anything wrong. Your body just needs the right data and support.

Start here:

Make sure you’re eating enough (especially protein + carbs)

Take a look at your workout intensity + recovery

Support your detox pathways in simple, consistent ways

Prioritize sleep and nervous system regulation

From there, you can get more strategic.

If You Want Support

If you’re tired of guessing and want a personalized plan, I have a couple of options:

– EquiLife Detox – a great starting point if you want to support your body’s natural detox pathways in a structured, doable way

– 1:1 Coaching (Healing Code) – for deeper support, testing, and a fully personalized plan

Or just reply to this post and tell me what’s going on. I read every message and I’m always happy to point you in the right direction.

xo

Gina

What to Eat During Pregnancy to Avoid Gaining Excess Weight

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♥ Ashley’s 12 Week Post Pregnancy Plan. Designed specifically for fit women to help you LOSE your baby weight + quickly and effectively flatten your lower stomach postpartum: https://glowbodypt.com/12-week-post-pregnancy-plan-2/

♥ INSTAGRAM: @Glowbodypt

♥ FACEBOOK: http://www.facebook.com/glowbodypt

******

Ashley Keller is a former World Champion 70.3 Triathlete, Army Veteran, mom of 2, fitness expert, entrepreneur and online personality. She is the creator of GlowBodyPT, known for her challenging, hard core workouts, even throughout pregnancy!

***
DISCLAIMER:

GlowbodyPT, LLC strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge GlowBodyPT, LLC from any and all claims or causes of action, known or unknown, arising out of GlowBodyPT, LLC’s negligence.

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Do Vitamin C Supplements Help Reduce Anxiety?

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What are the risks and benefits of using vitamin C for depression and anxiety?

“In adults, emerging evidence suggests that higher daily intake of fiber-rich fruit and vegetable servings is associated with lower incidences of anxiety, greater happiness, higher life satisfaction, and greater social-emotional well-being,” says a review in the journal Nutrients. So, “persuading people to consume more fruits and vegetables may not only benefit their physical health in the long-run, but also their mental well-being in the short-run,” concluded a study in Social Science & Medicine. Fruit consumption, for example, has a protective association with leading killers like heart disease, stroke, diabetes, and cancer, as well as depression. The question is why?

Several mechanisms have been proposed. For example, one posits it’s the antioxidant and anti-inflammatory properties of produce, which scavenge the free radicals that are involved in some of the inflammation associated with depression. If that’s the case, what about simply taking vitamin C supplements? The brain has some of the highest levels of vitamin C in the body, so it’s thought that if extra vitamin C is consumed, it may have some sort of therapeutic role in brain diseases, especially given that it is not just an antioxidant, but also has other critical functions in the brain, such as helping to build neurotransmitters like dopamine. But you don’t know whether it actually helps until you put it to the test.

One study found a beneficial effect of adding vitamin C as an adjunct treatment to an antidepressant, while another study found no benefit from vitamin C supplementation.

So, there are mixed results for vitamin C and depression. Another study found no benefit when it came to depression, but those randomized to vitamin C instead of placebo pills did show a significant decrease in anxiety level. And this wasn’t only seen in that study.

The effects of oral vitamin C supplementation on anxiety in high school students were studied in a double-blind, randomized, placebo-controlled trial. The teens were given 500 mg a day of vitamin C or a placebo. That daily amount of vitamin C is about what you’d find in five oranges, four yellow kiwifruit or guavas, or one and a half yellow bell peppers. Within just two weeks, the vitamin C reduced anxiety levels compared to placebo, as well as provided a significant drop in heart rate.

Given these data showing that vitamin C may have an anxiety-reducing effect, researchers sought to find out if a single dose could acutely affect emotional states. And indeed, within only two hours of taking some vitamin C, study participants experienced a significant drop in anxiety compared to placebo, though only among those who started out the most anxious in the first place, as you can see below and at 2:42 in my video Do Vitamin C Supplements Help With Anxiety?.

 

As a bonus, vitamin C supplementation may lower our blood pressure a few points, but whole fruits and vegetables can do the same thing—and may even do it better for those who need it the most, as shown below and at 2:53 in my video.

As I’ve shown previously, simply adding just two servings of fruits and vegetables a day can have psychological well-being benefits within only two weeks—and without the kidney stone risk associated with vitamin C supplements, though that appears to be only a problem in men.

Doctor’s Note

For more on vitamin C and on anxiety, check out related posts below.