Episode 74 - Eating For Mental Health - How To Fuel Your Brain With Natasha Coughlin, Part 1 (Full Transcript)

This is a full transcript of the Nirvana Sisters podcast Episode 74.

Editor’s Note: Please know that this podcast transcript is automatically generated and may contain minor errors such as typos and word switches. For more information, be sure to listen to the podcast here or view our podcast episode guide.

Amy: 0:06

Welcome to Nirvana sisters podcast where we take the intimidation out of well being and beauty to help you achieve your highest state your nirvana. We are sisters in law and your hosts. I'm Amy Sherman.

Katie Chandler: 0:18

And I'm Katie Chandler. So let's get into some real conversation Welcome to the show Nirvana sisters family. This week we are very excited to introduce Natasha Coghlan. Natasha is an integrative and functional dietician, nutritionist and holistic health coach. She received her Master's of Science and Human Nutrition degree from Columbia University College of Physicians and Surgeons. She's completed her master's thesis work at Weill Cornell comprehensive metabolic weight control center. And she worked with many clients ranging from endocrine issues, diabetes, prediabetes, PCOS, thyroid disease, and so on. Although Natasha is classically trained dietician, her personal and professional interests have always been in the field of functional and integrative medicine. She's received a certification of holistic health coach through the Institute of Integrative Nutrition and a certification through the creative and functional nutrition Academy. Her interest is in health promoting cooking. And it's brought her to the natural gourmet Institute in New York City, which is all very interesting, I want to hear about that. And, again, we're she's trained in allergen free diets. And today, we're gonna be discussing a lot of topics, one of which is eating for mental health. So these are all really interesting topics. So welcome to the show, Natasha. Thank you. Thank you, Katie. It's good to see you. It's nice to meet you, Amy. And Bill, nice to meet you. Yeah, have you on your background is really

Amy: 1:59

vast and exciting. And we haven't had anyone like you on the show. So we're so excited to get into it and hear all about your wisdom. Yeah.

Natasha Coughlin: 2:08

Thank you. Thank you. It's really good to be here. Yeah, I've, you know, I spent several years in school. And this is as a mom of three. So this is kind of my, I guess, second third career really after being a stay at home mom. So I've started my practice in 2019. So this kind of kind of recent doing this, but really studying health and nutrition has been a lifelong journey. And I think as so many functional medicine practitioners are kind of come to it from a personal place where I was struggling with my own issues, digestive mostly, kind of that feeling of never feeling well, and not finding any answers and answers from conventional doctors. So that brought me to, you know, looking for answers. And then my son's diagnosis with autism was definitely the impetus for just doing a lot of research. And you know, then finally getting my formal education and starting my own practice, and now, helping people with variety of different conditions, which I enjoy and love, and certainly getting that, you know, oh my God, no one has ever told me this before. Like, I feel so much better. So that's super, super

Katie Chandler: 3:16

rewarding. It's amazing. Alright, well, before we get into all of our questions, we have a lot for you. Let's kick it off with our nirvana of the week. So Amy, do you want to start us off with what your Nirvana was this week?

Amy: 3:27

Yeah. So I would say and this is probably a lot of people's nirvana. Over the last few weeks, my kids started school this week, which has been really nice to just get back into the routine routine. I feel like summer flew by and I wasn't quite ready for back to school, but I'm starting to ease into it. I'm just not used to the new schedule, even though we just had it a couple of months ago. It just feels like summer was long, but summer was short. So I'm excited for them to get back to school and get on a routine and just stick it back into their back into the swing of things. So that was definitely nirvana for me this week. What about UK?

Katie Chandler: 4:03

I think I had a couple of buddies. We had a party on Saturday, it was kind of like the Labor Day weekend party, if you will. And we just had some friends over and it was probably one. As Amy knows, I've mentioned this a few times that we did a lot of hosting this summer. It was probably one of the times that I hosted that I just like really let loose and didn't care and had a good time. I wasn't so good. You actually yeah, it wasn't so crazy about all the hosting duties and just kind of let loose and have fun. So that was really nice. And the kids had a great time. It was gorgeous. Yeah, what about unit Tasha?

Natasha Coughlin: 4:36

Well, I'm thinking of just yesterday morning, I came downstairs to pack my sixth grader for school. And she was already downstairs unloading the dishwasher. Like oh, I was like, are you okay? Do you want just make yourself breakfast and stuff I might come down and you know, pack your lunch but you look like you're all set. You know, it's still early. So I think I literally went back upstairs and you know, read a book for a little bit and then Add or some, you know, that was, you know, that was kind of fun. I was like, Okay, this is something new and new and different and and then last week I went to Vermont with my son, which was I just can't not mention that because we went swimming in this beautiful, what you're sort of waterhole with a waterfall and then we had the most delicious maple roast chicken at like a local diner minimally so. So seeing huge smile on his face, just kind of, and he's, you know, he's my guy with autism. So, as a mom, you're only as happy as your most miserable child. So he was smiling. I was happy. So definitely, definitely in Nirvana right there.

Katie Chandler: 5:37

So nice. It wasn't just the two of you that went to Vermont together.

Natasha Coughlin: 5:41

It was just the two of us. Me. Yeah, yeah. Yeah,

Amy: 5:43

that's, that's special of that

Katie Chandler: 5:45

time together. All right, well, let's dive into it. Because we have a lot to cover, I think the best place to start is to help us better understand this overarching kind of theme, I guess, that you have of eating for mental health, because this feels like a new approach that not a lot of people have maybe thought about. And I understand the respect of, you know, you're a well balanced meal, and it's filled with nutrients and vitamins and things. But it can seem like a big mountain to climb to really achieve that. So how how do you address that with your clients? And what does all of that mean to you?

Natasha Coughlin: 6:22

Well, I think when I was, you know, kind of preparing for this conversation, I thought of, you know, what are the messages that I want to put out. And the big thing that I just sort of kept coming back to is, you know, we need to demystify what mental health is, because I think the whole concept of the human mind that is so complex, and so dependent on what the outside world is putting out, right, or the chaos, the you know, con me political situation, you know, what the boss is doing, thinking, et cetera, we kind of have to, I think, get away from that a little bit and look inward. And I feel like a lot of times, mental health issues are more of a result of like, not what's happening around us, but what's kind of happening on the inside. And I think the whole concept of you know, the human mind sort of lives in the physical body, right, the human mind resides in the human brain. So we have to remember that, that the brain is, you know, it is part of our physical health. So we need to sort of think of it in the same way we think of supporting heart health, immune health, etc. So really making sure that we are providing the brain with what it needs, and you know, with the right conditions, and not sabotaging it, by doing certain things that are interfering it from being well, because ultimately, the body really does want to be well. And I really believe that, right, that whole concept of homeostasis, where everything has to work together just right. And, you know, when when something is, has gone awry in the body, the body really wants to get back to the place of health and healing, we just have to provide the right condition. So I think where I'm going with that is, you know, fuel just making sure as you were saying, Katie, the brain needs the fuel right? The brain needs that protein to make the neurotransmitters which are the chemical messengers that kind of sent the messages between the nerve cells back and forth and also between the nerve cells and the rest of the body, right? I mean, that's how we move our arm or, you know, whatever we do, it comes from that signal. So neurotransmitters, neurotransmitters do that. And they're proteins they're made from proteins or from amino acids, which are the components of protein that we eat so we have to make sure we eat enough of course you know I'm sure there's a lot of talk about protein just from other you know, for maintaining lean muscle mass and for you know, for healthy aging etc. But just on the most basic sort of brain level is we need adequate protein to make sure we can make those neurotransmitters and then things like healthy fats right omega threes everyone is talking about you know, your salmon and sardines and things like that brain is mostly fat, it's you know, 60 65% fat so we have to make sure what that we're getting those omega threes whether from eating those healthy foods or from supplements and a lot of times I mean honestly with my clients it is very difficult with especially with pollution by we're all hearing that fish is kind of contaminated so it's hard to get all the Omega threes that we need from fish. So I do supplement across the board from you know, children to certainly into you know, the older years and you know, with slightly different composition of the DHA and the EPA, which is a to name fatty acids, you know, in the the mega threes. So, that's really you know, that's, that's really kind of a big one, you know, and then of course, everyone Have other vitamins and minerals, which mostly come from all our plant foods. So you kind of need those, you know, you need the protein and fat for those main sort of macronutrients. And then you have to fill in everything else with fruits and vegetables, and, you know, all those all those things that come from, you know, mostly from plant foods. So I think that's really, yes, you know, brain is complicated, you know, feelings, thoughts, etc. But we really need to support the physical health aspect of

Amy: 10:29

it. I was going to ask about, so from a protein standpoint, you mentioned, that's my thing that correctly omega three fats? Yeah, I guess three fats, and what is the best kind of protein? So I just generally speaking, like,

Natasha Coughlin: 10:46

Well, I'm a big proponent of just, you know, variety, I feel like we really need to be a variety of different foods. And, you know, my clients hear me say about, you know, rotation and kind of making sure that you, and I think I know, you guys, you know, this will probably come up in the conversation somewhere, you know, when meal planning are usually planned for a different protein, you know, for dinner every night. So it will be you know, chicken, fish, Turkey, you know, red meat, maybe once a week, something like that. So, Amy, as you were saying, you know, something like chicken breast, yes, it has plenty of protein, it has some other vitamins and minerals, but it may not have the same as, you know, chicken thighs, which is dark meat, you know, we might have something different in that, you know, more collagen, which again, is kind of needed for, you know, immune health, skin health, certainly brain health as well. So I think the best way to go is to vary your sources, and, you know, eat kind of the whole animal. I love roast chicken, like organic roast chicken from Whole Foods, definitely, you know, at least once a week, it's easy. It's somehow it seems inexpensive. Now, actually, when you think about that whole chicken for $12. And like, I can't even buy a pack of organic chicken breasts for $12. Now, so. So yeah, so something like that. And then I would actually use the bones to make stock in my Insta pot. So that's that, then you get the minerals from the bones, and you get the college and all of that, especially as we're going into the winter months, and I do like animal protein, I'm not a, you know, I am sort of an advocate for the plant forward plant heavy kind of style of eating, but I'm, you know, not vegetarian, and I did not, you know, advocate for being, you know, purely plant based, because I think, you know, animal protein is important, it's very biologically kind of active and available to us. So that's, you know, that's kind of what I do. And that's, that's what I would recommend. So really big, you know, varying your sources. And as far as fish, you know, something more fatty like salmon, and especially if it's wild, right, wild caught is better than farmed. And much better, I should say, I wouldn't even do farmed salmon, really. So. But you know, fish can be hard. You know, with the kids, it's hard to kind of get it in all that much. But a couple of times a week is great. And then all the other times it can be you know, other sources? And I certainly do I completely Meatless meals, like a crispy tofu, or something like that as a sort of a once a week option. So I would say that's, that's kind of what I recommend and do with my family. And

Amy: 13:22

yeah, I was gonna say to it's hard to get a lot of protein. If you're more plant forward, I find to get enough protein in if you're not eating fish, or chicken or something else.

Natasha Coughlin: 13:34

Yeah. Right. And that's where that's where I see even kind of circling back to mental health. There's research that suggests that there is more anxiety and depression in vegetarians, because they don't get enough protein. Because a lot of times unless you're working with someone who's really creating a meal plan for you, or even cooking for you, it is difficult to really get everything you need. As a vegetarian and certainly vegan. I mean, being vegan would be really hard to get all the nutrients

Katie Chandler: 14:04

we I've I've tried a vegan diet for a very brief period of time, and I had to work with a nutritionist to try to make sure I was getting everything out. And it was it was not easy. So you you had mentioned your son has autism. And do you imagine apply the same aspects for his diet? As Do you feel that food can help with things like autism, ADHD? Like you said, Yes, you agree to anxiety and depression, everything. So across the

Natasha Coughlin: 14:36

board, I'm shaking my head as you can see, yeah, yes.

Katie Chandler: 14:40

What do you suggest or recommend for parents with children? You know, my daughter has ADHD and we've thought about trying to tweak her diet and everything to improve that. And actually her pediatrician, I was shocked, advised me against it. And let me I'll tell you exactly why he said really so because you The result that it would yield is nominal in comparison to the stress that I would put my child under by like restricting her and things like that, and maybe it would cause food issues. And, and, you know, I mean, I am British is I can understand that but I was a little I was a little surprised by by his stance on that. So what is your opinion?

Natasha Coughlin: 15:24

Well, I think a lot of times, you know, when people don't understand something or don't, you know, don't practice something, they they're much more likely to dismiss it and say this is too. I mean, just a quick example, I went to a talk by a surgeon of gastrointestinal surgeon who was talking about reflux, right, treating reflux. And to me, like, this is something I do every day we do it with diet and certain, you know, lifestyle modifications. Well, this person was saying, okay, medications, then diet, oh, no, no one wants to do that, okay, surgery, we have this really great, you know, and that was sitting there just, you know, in my jaw completely dropped. I was like, really, like, we go to surgery that quickly and completely dismissing what diet can do for something like reflux. So, you know, I'm kind of not surprised. I mean, it's unfortunate, you know, a lot of times people who have gone through medical school, you know, 2025 years ago, they did not get any hours of nutrition instruction, I mean, they kind of do now a little bit like 20 accurate about 20 hours of nutrition and four years in medical school. So that's certainly not something that doctors now but I, again, from my perspective, thinking of, you know, the brain and the body and how they're connected, you know, changing the fuel definitely changes the way the brain works. So, you know, giving it the right fuel and taking away those things that are, you know, we know that there are things that are excitatory for the brain and there are things that are inhibitory for the brain. And all those things come from the food that we eat. So I absolutely believe that you can you know, you can influence the the you can influence behavior through changing the fuel that we take in and how we you know, how we fuel our bodies. So, yeah, just to answer your I guess, the first part of your question, I mean, with my son you know, he eats a very plant heavy diet with you know, organic, grass fed animal protein, lots of fats, you know, coconut oil out like I'm a huge fan of olive oil and mega threes, both fish and supplements. Yeah, so very limited grains very limited processed foods, and that's sort of how he grew up and you were saying, you know, creating issues I have two other kids they you know, they're great eaters, I mean, they they don't have any issues with you know, we don't have soda in the house. So like we don't really have you know, cookies and this and that and that I mean, I do have cookies that you know, I tell my girls like okay, it's every couple of days or you know, don't make it a habit it's not really something that the body needs, you know, the body needs that all the stuff that's in the you know, the vegetable drawer in the fridge, or like in the fruit bowl and the calendar the body needs those and the body doesn't need the you know, the cookies and all the processed stuff but you know, all being said I have a little bit of those of course because sometimes you need convenience. And I don't find that you know, that can create any kind of issues unless you know, you become very restrictive and I think the best way to get kids interested in food is definitely by you know, giving them a chance to cook you know, to cook with you when kind of chop things and I always ask kids what they want you know, even though I really have a plan I mean I meal plan so it's not it's a bit of it, but an illusion, but I still ask them what they chicken or shrimp you know, I have both because I you know, I shopped for, you know, three or four days so, do you think you know eating kind of is close to all you know, the real foods that don't come out of the box is what can ultimately you know, make our behavior better and sort of prevent the you know, prevent the highs and lows and all those things.

Katie Chandler: 19:10

You say this is what the body needs, the body needs this the body doesn't need this it's a great way to say it to your child to better help them understand we need this to grow and to be big and strong. This is not going to do that for us. So I'm gonna have to start using that trick because all my kids went or like salty processed snacks when they ran home from school and I'm trying to like here have the have the fruit and have cheese and or the smoothie and you know, so it's definitely a transition that has to go on in this house.

Amy: 19:42

Yeah, I also think the the food as fuel is a good way to frame it too because they can envision like the fuel in your car or your cell phone fuel battery, like you got to charge up that battery versus like but yeah, I mean, I have teenage boys I mean, I'm not was 13 and almost 16. And it's very difficult to balance like last night for example, I made meatballs out of bison meat, which is good organic, but then I put it on pasta because I'm like, What am I? You know, it's either rice or pasta or like what else do I put it with to make it like a meal. So I always also find it hard to cook especially for boys where like they need like food do like you have to be really really creative. Like I'm like I'm not even sure what else I would give them besides rice or pasta with that even though that's not great, because it's grains.

Natasha Coughlin: 20:32

Right? Well I'm just because you mentioned the balls, what I do in my house for and you said you need volume, great veggies into your meatballs. So especially for something that's a little like dry you're like bison, greats and zucchini, carrots, like finely chopped mushrooms and just mix that with your you know, with your ground beef that actually makes you know makes volume but it just makes that meat so much juicy and make the meatballs or like sometimes it just like shaved them into like burger, you know, burger shapes, you get you get some of the vegetables right in with that. And you know what I do, I usually kind of, you know, I plan for a protein and then two vegetables. So I've been even with something like rice, we've been making a lot of fried rice like a veggie fried rice and I'm not you know, I'm not doing the whole like song and dance with the egg and all the steps. I mean just sotae all the finely chopped veggies. And then you know cooked rice that's a little you know, cooled a little and you just kind of mix it with that. And so you have your veggie rice to serve with the veggie, you know, turkey meatballs, or the veggie bison, bison meatball meatball. So you have, you know, you kind of have the best of both worlds there. And, you know, potatoes, sweet potatoes, like what kinds of roast you know, roasted veggies. I'm a big fan of, and always always something great. Like I tell my kids you know, green beans, broccoli, asparagus, you know, some kind of a green veggie, I have a lot of green beans in my garden right now. So I've been actually it's been super exciting.

Amy: 22:09

That's good. Yeah, my kids do eat green beans. So that's just me serving more.

Katie Chandler: 22:14

Well, this next bit is a little bit personal for me, because it's regarding paleo and you were just the you know, talking about veggie forward and in protein and not a lot of grains and everything. And that's very much a paleo as and I don't know, how you feel about the defined labeled diets as such. But I have just found it's easy for me with my autoimmune conditions to kind of keep inflammation down by following a, you know, like, a paleo heavy diet. And it really does make a massive difference. And it's funny because I go through these phases, when they go, I can eat all the carbs and whatever I want. And it doesn't bother me. And then I sit back and I realize, Oh, of course this is this is why I felt horrible that day, you know, so when I'm better about it, when I'm really diligent, it makes a huge difference. So is is do you do the Paleo diet with your clients? Or how do you feel about it?

Natasha Coughlin: 23:08

I do. I mean, yeah, for autoimmune disease. I mean, there's there's several different things, you know, it's kind of an AIP protocol, right, the autoimmune protocol, which is sort of your paleo but excludes eggs. So there's a little bit of trial and error and all the diets again, like I don't like to sort of subscribe to one thing. Because we again, we understand that grains can be inflammatory, they activate part of the immune system. And anytime there's immune system activation, that's inflammation, right? That's what that's, you know, what can create inflammation. So, with that, certainly with someone who has a diagnosis, definitely, that's for me, that's kind of a low hanging fruit, like, that's what we go with, you know, no grains, no legumes. And, you know, a lot of times we get good results for sure. I mean, sometimes you have to do the no eggs. I usually tried to do some kind of a elimination diet even further, just based on testing of, you know, food sensitivities. But but it definitely, you know, that's that's sort of what's documented. I mean, there isn't that much formal research, but anything that we're kind of seeing out there in literature is pointing out that, you know, Paleo style diet is helpful for autoimmune conditions and can not only treat them but also, you know, reverse them because as you know, conventional medicine doesn't believe in cure for autoimmunity. It's sort of one of those, you know, we're not sure why it happens, you know, your immune system attacks self. I remember I put something I posted something on Instagram about the, you know, the development of autoimmune disease and a lot of people were surprised that, you know, one of the conditions that are necessary for the development of autoimmunity is the leaky gut or the hyper permeability of the digestive tract, which again, to me, no matter what kind of condition a client comes to me with, we always look at Got, except, you know, I think I had one client where she was like, my digestion is great. And, you know, I go, you know, I'm super ideal and I was like, Okay, you're kind of a unicorn. So I am just gonna, you know, do other things. But in most cases, we'll look at gut health. And I really do believe that you know, all disease begins in the gut. So I think paleo diet works for auto immunity, because it is helping to kind of tamper down that inflammation and heal the leaky gut, which is normally the underlying sort of condition of why the autoimmune disease develops.

Amy: 25:34

I have a question about AI, get migraines, but vestibular migraines, and I'm wondering if any foods would be helpful for that? Because I don't know if that's related to the gut at all, or if it's more, I mean, it's more nerve related, I guess, but I'm just curious on your thoughts around something like that, like headaches, migraines, vestibular dizziness, vertigo type things?

Natasha Coughlin: 26:03

Yeah. Yes, headaches and migraines are kind of, you know, they're tricky because they seem so kind of removed from they certainly seem removed from the gut, right? That's kind of like what we call extra intestinal symptoms of something that might be going on in the gut. So I would I definitely look at gut health with anybody with headaches and migraines. And just just a couple of days ago, actually, I have a client with migraines, like three times a week, you know, debilitating. We've been working together for several months. And it was mostly on kind of taking things out of her diet, you know, really I mean, she's, she's sort of playing the detective and, and making sense of things for her, you know, scientifically. So we've been taking things out and you know, we started with any sources of glutamate, which is an excess, sort of, it's an amino acid that's excitatory. So a lot of times people with migraines and you know, migraine headaches are sensitive to glutamate in the diet. So MSG, certainly like you know, and Chinese food, processed foods, those would be an issue. A lot of some mushrooms a heightened glutamate walnuts behind glutamate, there's some you know, there's some foods that are high and glutamate that we kind of started to, you know, take out one by one that helped that sort of went down to, you know, one migraine every seven days. And then we started working on histamine, which again, is is you know, as an immune system reaction, right. And it's something that is also related to leaky gut. Interestingly enough, histamine sensitivity usually results when someone has that hyper permeability of their, you know, in the digestive tract lining. So we started working on, you know, reduction of histamine. And, you know, last I spoke with her, she said, 19 days without a migraine, so that was like, yeah, so food, I mean, food is, food is magic. A friend of mine was saying that the other day, you know, food is magic. We really, you know, when we change, how we fuel our body, we can really see the difference. One of the things like, you know, for instance, like ketogenic diet is a treatment for epilepsy, because again, brain is so receptive to changes in the fuel, right? You go from glucose to fats, all the sudden the whole kind of neurotransmission changes. So that's, you know, headaches and migraines. Definitely. I mean, they're, you know, they vary again, you were saying might be something more structural. I don't know if you've had, you know, scans to kind of see exactly what's Yeah, what's going on. But

Amy: 28:39

interesting, though, no one actually, this is years ago, when I went through the journey of like, figuring out all this stuff. No one talks about the guy ever, but uh, you know, I got scans, I did this test that test, blah, blah, blah. But I never did anything with the guy, which is interesting. No one ever talks about my diet now that I'm thinking about it. I changed my diet myself. Yeah, but no one really talks about it, which is actually interesting. And I was going to ask you about the histamine thing that you mentioned, what does that mean? Like what kind of foods have histamines in them?

Natasha Coughlin: 29:06

I mean, is something that we produce and need and we get from the foods, but some people just don't kind of lack the enzyme and sometimes, you know, sometimes it's genetically the genetic predisposition, predisposition or that leaky you know, there's the whole leaky gut condition but histamine is like an leftovers for instance, when you keep your especially animal protein leftovers histamine content builds up you know, seafood like you know, shrimp assign histamine bone broth, interestingly enough, you know, lead to healthy food, but a tiny histamine. So, yeah, there's, there's kind of a whole, you know, group of foods that are that are high and those, you know, they may be a problem for people who do not have enough of the histamine breaking enzyme that for example, if you've ever had your 23andme or ancestry done, it actually has your entire genome. So this is something that can be run through like a platform, and they can decode everything that has to do with your health that like 23andme doesn't give you and they actually look at the at the enzyme to which one is the it's a D. So it's the enzyme is called da l. But how do you get that tested? So 20? You say I can do it through 2323? And me? Yeah. And then they give you just defy like, the cola raw data file. Yeah. And then you can send it to me, and I would run it through this professional plateau. Interesting, and kind of

Katie Chandler: 30:34

that's very cool. Does it show you also if you heard is that the mother gene? How do you say it? I'm saying it wrong? It's Oh, they empty? Yes. Yes, yes, yes. Yeah, yeah. See, they're not?

Natasha Coughlin: 30:45

Yeah, well, they'd have I mean, we have, you know, 24,000 genes. This particular one, of course, you already have the raw data from 23. And me, and then the, you know, AI just scans it for any genes that are pertinent to nutrition exercise, you know, anything that's actionable, right? Because 23andme gives you silly stuff like is your ear lobe attached to detached? And I'm like, Well, mine is detached and I can see it and it kind of doesn't really give me anything. But if I see that, you know, I have a mutation and my vitamin D receptor, and my vitamin D just never budges you know, now I know now I know I need to be taking you know, twice as much or three times as much of my vitamin D supplement as I normally do to kind of move the needle on that. That's interesting.

Katie Chandler: 31:35

We hope you liked this episode with Natasha Coghlan. Stay tuned for part two, where we talk about gut health and much much more.

Amy: 31:44

Thanks for listening to Nirvana sisters. For more information on this episode, check out the show notes please subscribe and leave us a review. also find us on Instagram at Nirvana sisters. If you loved what you just listened to or know someone that would please share it and tag us. Tune in next week for a fresh new episode of Nirvana sisters will continue to watch out for all things wellness so you don't have to. Bye.