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Crunchy & Curious, Herndon, VA (2025)

01/14/2025

BPA, or bisphenol A, is an endocrine disruptor commonly found in food packaging—think plastic containers and cans, among other places. Research has linked BPA exposure in people to health issues like metabolic disease, cardiovascular disease, reproductive health issues, and more.

In a new study, researchers followed a group of 3000 Portuguese children from birth to adolescence (ages 4 to 13) as part of a long-term health study. They looked at how much BPA the children were exposed to and tracked their health over time, focusing on things like weight, body fat, and blood sugar levels.

Here’s what they found:

➡️Children with higher exposure to BPA had higher levels of insulin in the blood and greater insulin resistance, which can lead to diabetes if left unchecked.

➡️BPA exposure was linked to increased body fat, larger waistlines, and higher body weight. This adds to the research suggesting that BPA may contribute to obesity.

The study authors concluded that “There is a need to decrease BPA exposure through food packaging industry and by helping consumers to [make] better and healthy choices.”

We already know that obesity in children and adolescents is on the rise. According to the CDC, approximately 1 in 5 U.S. children and adolescents have obesity - globally, over 390 million kids aged 5–19 years were overweight in 2022.

Obviously, there are MANY factors that contribute to childhood obesity, with the primary culprits being food consumption and inactivity, but more and more research is finding a meaningful contribution from environmental exposures to endocrine-disrupting chemicals like BPA!

Swipe through to learn how to lower chronic BPA exposure, and remember; we’re not aiming for zero exposure (this isn’t possible); we’re aiming for LESS. This means we do the best we can without stressing ourselves out!

References: PMID: 38909471, PMID: 32313524, https://www.cdc.gov/obesity/childhood-obesity-facts/childhood-obesity-facts.html,
https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight

01/09/2025

You’ve probably heard a lot about endocrine-disrupting chemicals lately... but many people are confused about why these chemicals are especially concerning.

Let’s get into it!

Endocrine-disrupting chemicals, or EDCs, can be both natural (like some heavy metals) and synthetic (like bisphenols and phthalates). They interfere with normal endocrine (hormone) function, which is a problem since our endocrine system regulates essential functions like metabolism, growth and development, reproduction and s*xual health, sleep, immune function, and even your mood!

Our natural hormones do all of this magic at ✨extremely✨ tiny levels.

Because EDCs, which are not supposed to be in our bodies, can mess with the delicate balance of our hormones, even teeny tiny exposures have the potential to be problematic.

When talking about chemicals, the common refrain is “the dose makes the poison,” which is the foundation of toxicology (ie, whether something is toxic or not). This saying basically means that small doses have a small effect, and large doses are more problematic. This is without question TRUE! But it’s not true 100% of the time - the big exception is endocrine-disrupting chemicals that don’t really play by those rules.

Exposure to EDC has been linked to

😕 Fertility problems in both men and women
😕 Obesity, diabetes, and heart disease
😕 Developmental delays and neurological disorders
😕 Certain cancers
😕 & so much more.

The tricky part? We’re ALL exposed to varying levels of EDCs in our daily lives. Some of these exposures are outside our control, and we shouldn’t stress too much about them. There are many others, though, that we CAN minimize!

And remember, the goal is not perfection - it’s progress, so do your best!

What questions do you have about EDCs? Drop them in the comments—I’d love to help!

References: PMID: 34452686, PMID: 27760374, PMID: 25714811

01/07/2025

🤔 Did you know the products you use daily might impact your health during pregnancy and breastfeeding?

New research from Brown University highlights a surprising link between personal care products and increased levels of toxic PFAS chemicals in blood and breast milk. 😲

PFAS, often called "forever chemicals," are a large group of chemicals found in many everyday items due to their resistance to oil and water—but they can persist in the body and are linked to serious health issues like

❌ High cholesterol
❌ Ulcerative colitis
❌ Cancer (testicular, kidney)
❌ Preeclampsia
❌ Liver damage
❌ Thyroid disease
❌ Asthma
❌ Decreased fertility

The study analyzed data from over 2,000 pregnant individuals in the Maternal-Infant Research on Environmental Chemicals study from Canada. They found that frequent use of personal care products like nail care products, makeup, fragrances, and hair sprays was linked to significantly higher PFAS levels in both blood during pregnancy and breast milk postpartum.

Daily makeup use during the first trimester was linked to 14% higher PFAS levels in blood.

Hair dye users postpartum showed up to 18% higher PFAS concentrations in breast milk.

PFAS exposure during pregnancy is associated with risks like reduced birth weight, preterm birth, and developmental delays in children, highlighting the importance of addressing this modifiable exposure.

Avoiding PFAS entirely is impossible, but limiting personal care product use during pregnancy and postpartum is a good idea!

In the US, we don’t currently have great regulations on PFAS in cosmetics and personal care products (contamination is a big issue), so reaching out to companies and asking them to clarify what steps they’re taking to ensure their products are free of both intentionally added and unintentionally present PFAS is a good start!

LMK what you think about this research in the comments!

References: PMID: 39476594

01/04/2025

Lots of talk over the last few years about environmental toxins, environmental exposures, and environmental health…

But what exactly *is* environmental health?? Let’s discuss!

At its core, environmental health examines how the world around us—our air, water, food, and even the products we use every day—affects our physical and mental health. Often, these connections are invisible, but their impact is very real. For example:

🚗 Air pollution: Living near traffic, factories, or during wildfire season can worsen air quality, increasing risks for asthma, heart disease, and even strokes.

💧 Water contamination: Chemicals like lead in drinking water have been linked to IQ loss, learning disabilities, and behavioral issues, especially in children.

🧴 Toxic chemicals in products: Everyday items, like plastic containers or cosmetics, may contain endocrine-disrupting chemicals (like BPA or phthalates), which interfere with hormones and contribute to cancer, fertility issues, and metabolic disorders.

🌳Lack of green spaces: Green spaces, such as parks, gardens, and forests, play a vital role in environmental health by improving air quality, reducing urban heat, providing a natural buffer against pollution, and they’re linked to better mental health, lower stress levels, and increased physical activity. Communities with limited access to green spaces have poorer health outcomes.

While many environmental health related issues are too big for individuals to tackle on their own, there are many things we can do to lower exposures and take better control of our environment!

Swipe to check out some of my top tips to improve YOUR environmental health, and then let me know in the comments which ones of these you’re already doing, or planning on doing next!

05/31/2024

Do we really need to “detox”?? Let’s discuss!

Our bodies have a complex system for breaking down and eliminating harmful substances and this process is at work 24/7.

There are 6 primary organs that facilitate detoxification:

1️⃣ The Liver: The liver is our primary detox organ that processes toxins, metabolic waste products, drugs, and other harmful substances to make them safer for excretion.

2️⃣ The Kidneys: Among other essential functions, the kidneys filter our blood and send waste products, including toxins, to be excreted via urine.

3️⃣ The Lungs: Exhaling helps remove volatile toxins and gases from the body.

4️⃣ The Colon: This is the most obvious way our body eliminates waste, including toxic chemicals. 💩

5️⃣ The Lymphatic System: The lymphatic system helps remove toxins, waste products, and pathogens from the body.

6️⃣ The Skin: While not a primary way to eliminate toxins, sweating does remove some toxins, excess salts, and metabolic waste.

Even though these systems work 24/7, for many people they are compromised. For example, according to liverfoundation.org, more than 100 million people in the U.S. have some form of liver disease! And according to the NIH, Chronic kidney disease affects more than 1 in 7 U.S. adults!

This tells us that for many people, that sophisticated detoxification system isn’t working well 🥲

While extreme detox protocols are often unnecessary and can sometimes even be harmful, supporting our body’s natural detoxification processes is a great way to stay healthy, AND help boost our body’s innate ability to detox and get rid of harmful chemicals.

Swipe through for easy ways to support our body’s innate detox capacity, and let me know in the comments what you think about the idea of “detoxing”!

05/29/2024

🌱 Does choosing organic food actually matter?

Well yes, but, it’s not a black & white topic!

There is substantial evidence that chronic exposure to pesticides through food, water, and other non-occupational sources is associated with a long list of serious health issues. 😳

Organic farming avoids or greatly minimizes the use of synthetic pesticides, as well as applying biosolids to crops (this is treated waste from water treatment plants that can contain a lot of toxic chemicals). Avoiding both of these practices is not only beneficial for people who eat the foods, but also for agricultural workers, wildlife, soil, and water.

Reducing exposure to pesticides is probably a good idea, AND, numerous studies show that switching to a mostly organic diet can reduce the levels of pesticides in the urine by 80-90% in just a few days!

But here's the catch: many people often feel like it’s “organic or nothing” which is not a good approach!

If you choose between NO fruits & veggies or conventional, always choose conventional, period. The numerous health benefits of eating fruits and vegetables (versus not eating them) far outweigh the risks associated with pesticide exposure from non-organic produce. If you have access to and can afford organic, it will help you to reduce exposure to harmful pesticides.

The Dirty Dozen is a great start in figuring out what items to go with organic if you can!

Bottom Line:
🥦 Organic is ideal if it’s accessible & affordable. You don’t have to do it perfectly, just do your best!

🥬 Eating fruits & veggies, even if conventional, is key! The health benefits of consuming fruits and vegetables are undeniable, so don't skip them even if you can't access organic. It’s all about balance 😊

What do you think? Do you choose organic when you can?

References:
PMID: 34718382
PMID: 32797996

05/01/2024

The unfortunate truth is that all people are exposed to environmental chemicals - there is no corner of the planet where people are unexposed.

And, not everyone has equal exposure.

Some people are more exposed because of the jobs they have - factory workers, auto mechanics, airline crew, agricultural workers, etc.

Other people are more exposed because of where they live - typically low-income neighborhoods that have polluting industries, or waste processing plants, as well as rural areas abutting agricultural farms.

Two of the main factors that determine the degree of exposure are race and socioeconomic status.

Research from Harvard found that Black, Asian, Hispanic, and Latino populations have higher exposure to harmful PM2.5 air pollution.

We also know that women of color have higher levels of exposure to beauty product-related toxins, regardless of socioeconomic status. For example, the cancer-causing effect of hair-relaxing treatments, which often contain formaldehyde, disproportionately affects Black women.

The topic of environmental health isn’t just about swapping our cookware, or skincare - it’s also about social justice issues, racism, poverty, politics, and policy!

References:
PMID: 35022594
PMID: 28822238
PMID: 36245087

04/30/2024

For decades the prevailing thought about overweight and obesity was that it was due to too much food, and not enough exercise - the old calories in/calories out model.

But we now know that obesity is far more complicated than that!

In fact, there’s more and more research suggesting that exposure to certain environmental chemicals may be part of the rising rates of obesity across the world.

There’s an entire class of chemicals referred to as “obesogens” - these are substances that may promote obesity by disrupting the body's normal regulation of fat metabolism, appetite, or energy balance.

Unfortunately, many obesogenic chemicals are ones that we are exposed to every day! While we can’t avoid exposure to all obesogenic chemicals, we can work to minimize them.

Swipe through to learn about the environmental chemicals that are linked to obesity and what you can do to lower your exposure.

04/29/2024

We are all exposed to chemicals in our environment every day. But not all populations are equally vulnerable!

The most vulnerable population is babies in the womb 👶

We used to think that the placenta protected the baby from outside exposure - like a safe bubble, but that’s not actually the case.

A handful of studies have shown that many environmental chemicals - things like heavy metals, pesticides, PFAS, and microplastics pass through the placenta into the developing baby.

One study found 8 out of 59 chemicals tested in more than 90% of both material and cord blood samples. Another study found that over 90% of maternal cord blood samples had levels of certain PFAS chemicals.

While not all environmental exposures are avoidable, individuals who are pregnant, or planning on conceiving should ideally work towards lowering as many exposures as possible. Some of the best ways to do this include:

✅ Prioritizing organic food consumption
✅ Using safer personal-care products, free of endocrine-disruptors
✅ Switching to safer household cleaners & laundry products (fragrance-free to start)
✅ Using safer cookware
❌ Minimizing plastics that have direct food contact
❌ Limiting highly processed, packaged foods
❌ Ditching the scented candles, air fresheners, plugins, etc.
❌ Minimize consumption of large fish species like tuna, swordfish, and mackerel

There’s definitely a balance between doing what we can, and not panicking or becoming anxious about these things, but the good news is that safer products are far more available and accessible now than ever before!

What questions do you have about this?

References:
PMCID: PMC6681912
PMID: 27142700

04/29/2024

Let’s talk menopause!

Menopause is a normal phase of life, but one that can be rife with challenging to navigate symptoms like:

🔴 hot flashes
🔴 mood swings
🔴 night sweats
🔴 vaginal dryness
🔴 difficulty sleeping
🔴 changes in s*x drive
🔴 trouble concentrating
🔴 hair loss and more

Menopause typically kicks in somewhere between 45-55, but about 1% of women experience premature ovarian insufficiency (POI) or premature ovarian failure, also known as early and premature menopause.

This is characterized by ovarian failure before age 40.

Several lifestyle factors may contribute to early-onset menopause, including genetics, lifestyle factors like smoking, and, as it turns out, exposure to endocrine-disrupting chemicals!

Chemicals linked to early menopause include:

❌ PFAS
❌ PCBs & Dioxins
❌ Certain pesticides
❌ Phthalates
❌ BPA

Research into this category of exposures suggests that they can accelerate reproductive aging thereby shortening reproductive lifespan (meaning: they are also linked to infertility). Early onset menopause often means that those unwanted symptoms start earlier and last longer. No, thank you.

As if that wasn’t bad enough, early menopause is associated with an increased risk of cardiovascular disease, depression, osteoporosis, and early death!

The goal isn’t to stop this transition - it’s totally natural, but we ease the transition by minimizing symptoms. Maintaining a healthy lifestyle, eating a balanced diet with lots of fruits, vegetables, proteins, and healthy fats, getting regular exercise, managing stress, and getting optimal sleep are the basic interventions.

Working to minimize exposure to endocrine-disrupting chemicals is another big part that’s often overlooked. If you’re looking for support in this area - I got you! Shoot me a DM, or reach out via my website, and let’s chat!

References:
PMID: 35103957
PMID: 36864843

04/27/2024

According to Cancer.org, in the US, there are over 310,000 newly diagnosed cases of invasive breast cancer in women each year.

It’s also the 2nd leading cause of cancer death among women and in recent years, the incidence (this means new cases) of breast cancer has been creeping up by 0.6% annually.

Much of the emphasis on breast cancer is on treatments, which are obviously needed, and absolutely save lives! AND there needs to be more focus on *prevention*.

Did you know that only a small percentage of breast cancers can be attributed to genetics - around 5-10%?

Some percentage of cancer diagnosis really is just down to chance, but the rest are considered "environmental" - things like diet, alcohol consumption, to***co use, obesity, and… exposure to toxic chemicals.

Recent research has identified over 900 chemicals as potential breast cancer carcinogens. Among these are familiar foes like parabens, phthalates, and PFAS, which are pervasive in our environment and daily lives.

Here are some key ways you can lower your exposure to some of these chemicals:

1️⃣ Prioritize organic foods which will lower pesticide exposure
2️⃣ Avoid fragranced items (laundry products, home fragrances, personal care products, etc)
3️⃣ Look for and use personal care products without parabens
4️⃣ Avoid non-stick coated and stain-resistant products which likely contain PFAS
5️⃣ Regularly wet dust & vacuum your home to remove lingering chemicals

Focusing on lowering our exposure to chemicals linked to cancer is a preventative step that we can all integrate into our daily lives!

Which of these are you already doing?
Which of these do you want to tackle next?

references:
PMID: 18626751
PMID: 38197648

04/26/2024

Let’s talk about a little-known aspect of gut health!

You likely already know that gut health is an enormously important part of our overall health and that a healthy gut microbiome is likely to be protective against a whole host of health issues.

In fact, poor gut health has been linked to:

🦠 poor immune health⁠
🦠 autoimmune diseases⁠
🦠 skin issues⁠
🦠 hormone-related disorders⁠
🦠 GI disorders⁠
🦠 cardiovascular disease⁠
🦠 cancer⁠
🦠 and even mental health issues⁠

Here’s an interesting twist: a healthy gut microbiome might also be an ally against environmental toxins! Emerging research is starting to show that a healthy gut microbiome may temper some of the potentially toxic effects of chemicals we’re exposed to.

For example, a specific Lactobacillus probiotic strain in mice was shown to block lead absorption reducing its levels in the body. Other studies, like those involving Bifidobacterium breve and Lactobacillus casei, suggest that probiotics might help protect against toxins like BPA from our diet.

The hard truth is that we are all exposed to many environmental chemicals, including ones directly linked to serious health issues. Our first step will always be to minimize exposures, but since we can’t avoid them all, optimizing gut health is one way we can become more resilient to them.

Simple ways to optimize your gut health:
✅ Eat a diverse array of foods - variety is key, including fiber
✅ Include fermented foods (kimchi, sauerkraut, etc)
✅ Stay hydrated!
✅ Get optimal sleep
✅ Minimize stress
✅ Minimize sugar & processed foods.

How many of these things are YOU doing? Let me know in the comments

References:
PMID: 18540113
PMID: 22684513

04/25/2024

🐟 🍣 🍤 Is seafood a good choice or not?

We’ve got toxic contaminants like mercury, pesticides, and microplastics on one hand, and heart-healthy omega-3 fatty acids and lean protein on the other. ⚖️

Like so many topics related to health, nutrition, and toxic exposures, the answer is nuanced!

THE GOOD:
🐟 Many types of seafood can be an excellent source of lean protein, and heart & brain-healthy nutrients. And for many communities, seafood is a mainstay of the diet and an important part of their culture.

THE BAD:
🐟 Many types of seafood (mostly larger, ocean-dwelling species including tuna, king mackerel, Chilean sea bass, and swordfish) are contaminated with toxic chemicals like methylmercury, PBCs, and dioxins. In fact, seafood is our primary source of exposure to toxic PCBs.

🐟 Increasingly, microplastics have been measured in nearly all types of seafood. Although we don’t yet know what the implications of this are, we do know that microplastics can act as a sponge for other toxic chemicals in the water, including PCBs.

🐟 Imported seafood (depending on where it was caught/raised) can contain highly toxic chemicals, including banned pesticides. Only a tiny fraction of seafood is actually inspected upon entry into the US.

🐟 Many species have been overfished to the point of collapse.

While you might look at that list and think 🤔”hmm, way more bad than good reasons” - it’s not that simple!

For people who CHOOSE to eat seafood, the balance is in finding species that are both HIGH in nutrients, while being LOW in contamination and LOW in overfishing issues.

But which ones fit the bill?
⁠
Generally speaking, Salmon, Mackerel, Anchovies, Sardines, and Herring tick those boxes. These are referred to by the acronym SMASH.

These species are smaller, shorter-lived, and therefore safer to consume (larger and longer-lived species have more toxic burden). These species are typically more abundant - although salmon stocks are being depleted in many areas.
⁠
No one HAS to eat seafood, but if you do, consider prioritizing SMASH fish.

04/24/2024

Healthy kitchens aren’t just about whole, nutrient-dense foods - we should also consider the items in our kitchen that might expose us to health-harming chemicals.

To create a truly health-supporting spacing, we need to choose materials that are safer for us & better for the planet.

🛎️ Want to hit the easy button on swaps? Comment "kitchen" and I'll send my favorites right on over to you!

Here are my top swaps for a low-tox kitchen and why these are important:

🍳Swap non-stick for stainless steel, or cast iron: While non-stick pans are convenient, & make clean-up a breeze, they are made with PFAS chemicals, also known as “forever chemicals” because of how long they stick around. PFAS exposure has been linked to everything from increased cholesterol levels to cancer. Scratched non-stick has been found to release around 2,300,000 microplastics & nanoplastics. No, thank you.

Stainless steel & cast iron are better, safer choices that will last a lifetime.

🫙Swap plastic food containers for glass: plastic containers leach chemicals like phthalates & BPA into your food, especially if you heat it in plastic, or if the food is oily or acidic.

Glass containers are both inexpensive and will last a long time. Plus, they don’t hold odors or stains like plastic can!

🥫Swap canned foods for jarred, frozen, or dried: Canned foods contain an epoxy lining made with bisphenol chemicals (like BPA, BPF, etc), which migrate out into the food itself. Canned foods are a staple, so do your best here - it’s not about perfection! More & more companies are packing things like soups and beans in jars and let’s not forget frozen, which are just as convenient.

👩‍🍳Swap plastic cooking utensils with wooden or stainless steel. Most kitchens have those cheap black plastic spatulas & ladles that are often melted at the edges, which isn’t ideal. Instead, use wood or stainless steel utensils - they’re more durable, will last longer, & will not expose you to harmful chemicals!

We don’t need to have a *perfect* kitchen, but these swaps can help us create a healthier one!

References:
PMID: 36030853

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