Latest news with #ColleenCutcliffe
Los Angeles Times
28-05-2025
- Health
- Los Angeles Times
6 Fermented Foods Everyone's Eating This Summer for Gut Health and Glowing Energy
LA Times Studios may earn commission from purchases made through our links. As summer approaches, fermented foods are emerging as a smarter, science-backed way to support gut health, hormonal balance, skin vitality, and even mood. Once confined to the margins of natural food stores, these age-old staples are now earning center-stage status — appearing in everything from probiotic tonics to microbiome-friendly twists on comfort food. And while the buzz is loud, the underlying science (though still evolving) is increasingly compelling. Interest in fermented foods has surged in 2025, as more people seek out natural ways to support digestion, boost energy, and maintain overall wellness. With kefir, kimchi, and even fermented skincare taking off, it's clear that gut health has become a priority, not just a passing trend. This probiotic-packed, slightly fizzy fermented milk drink is dominating breakfast routines. Known for its gut-soothing benefits and high microbial diversity, it's being dubbed 'yogurt's overachieving cousin.' In fact, kefir is considered one of the most promising functional foods due to its antimicrobial, anti-inflammatory, and even anticarcinogenic potential, according to a 2021 NIH review. Spicy, crunchy, and full of personality, kimchi's tangy mix of fermented cabbage and chili paste is now a fridge staple well beyond Korean households. It's also rich in lactic acid bacteria and has been shown to support anti-inflammatory, anti-aging, and even cholesterol-lowering benefits, according to research published in the Journal of Medicinal Food. This tangy, effervescent tea has evolved into a multibillion-dollar industry. What started as a hippie health-store staple is now a mainstream favorite, with innovations like adaptogen-infused brews, nootropic blends, and zero-sugar options hitting shelves everywhere. This umami-rich fermented soybean paste is popping up not just in soup but in salad dressings, marinades, and even desserts. Once niche vegan proteins, these traditional soy ferments are gaining broader recognition for their dense nutrient profile and probiotic perks. Yes, it's a thing. Beauty brands are now experimenting with fermented ingredients to promote skin barrier health, microbiome diversity, and inflammation control. Think of it as skincare that's been cultured, literally. 'Your microbiome plays an important two-way role with your hormones,' says Dr. Colleen Cutcliffe, co-founder and CEO of Pendulum Therapeutics. 'A diet high in fibers and polyphenols will ensure a diverse gut microbiome that is metabolically healthy.' In other words, feeding your gut might be the most foundational thing you can do for your overall wellness, especially when hormone balance and inflammation are involved. Gut health isn't just about what happens below the belt. As research shows, new research is shedding light on the gut-skin axis, linking a thriving microbiome to radiant skin and fewer inflammatory flare-ups. 'We know there is a huge opportunity to impact the immune and inflammatory responses through the gut,' she explains. 'And those are tied to how things appear on our skin.' In layman's terms: while topical products might not be miracle workers, nourishing your gut with probiotics, prebiotics, and fiber-rich foods could help you glow from the inside out. If you're craving a seasonal wellness refresh, fermented foods offer a simple, flavorful way to do it, no cleanse or supplement stack required. 'As we move into spring, look for variety on your plate, particularly when it comes to color,' says Dr. Adam Perlman, MD. 'Probiotics are another key ingredient for springing back into spring.' He points to kimchi and kombucha as simple but powerful tools to reboot digestion, enhance energy, and rebalance after a processed food-heavy winter. While the science behind the gut microbiome is still emerging, what's clear is that fermented foods are no longer a niche interest. They're a cultural and nutritional movement and a delicious one at that. Will kefir cure your burnout or make your skin glow overnight? Probably not. But as part of a diverse, fiber-rich, minimally processed diet, it might help support the systems that do. Click here to learn more about Pendulum Theraputics
Los Angeles Times
01-04-2025
- Health
- Los Angeles Times
The 3-Day Hormone Reset Diet: Balancing Your Health Naturally with Food and Lifestyle Changes
There's no denying that modern life messes with our hormones. From stress to processed food to poor sleep, we're constantly navigating internal chaos that leaves us tired, bloated, moody — and often wondering, What happened to my energy? Good news: there's a way to get back in sync. And it doesn't involve expensive detox kits, hormone injections, or giving up coffee. The secret lies in simple, thoughtful shifts in how you eat, sleep, move, and hydrate. Enter the 3-Day Hormone Reset Diet, a gentle, whole-food-based plan designed to help your body recalibrate using science-backed strategies that nourish from the inside out. Hormones are the chemical messengers that regulate your metabolism, mood, energy, and more. When they're off, even just slightly, it can impact everything from sleep quality to skin health to how easily you lose (or gain) weight. Factors like poor nutrition, stress, and inconsistent sleep can throw your hormones out of balance. Eating enough protein, engaging in regular movement, and reducing sugar and refined carb intake are foundational to hormonal health. Hormones are deeply tied to what you eat and how you live. The Institute for Functional Medicine highlights that nutrition influences hormone signaling, including insulin sensitivity and thyroid function — two key areas often affected by modern diet and lifestyle. Think of your food choices as gentle levers for your internal balance. This plan, designed by Dr. Colleen Cutcliffe, co-founder and CEO of Pendulum Therapeutics, isn't about deprivation. It's about adding in vibrant, fiber-rich foods and practicing small, sustainable habits that bring your system back into alignment. Breakfast: Avocado-berry smoothie (hello, healthy fats + antioxidants) Lunch: Colorful veggie salad with olive oil & lemon dressing Dinner: Roasted veggie and quinoa bowl Lifestyle focus: Early bedtime (aim for 8 hours of restful sleep) Why it works: Avocados and olive oil contain the kind of fats your hormones love. Bright berries and greens pack antioxidants to help lower inflammation and stabilize blood sugar, key for cortisol control. Breakfast: Overnight chia pudding with fresh berries Lunch: Leafy green wrap with hummus & veggies (fiber-rich and gut-friendly) Dinner: Stir-fry with kale, broccoli, and tofu in avocado oil Lifestyle focus: Gentle yoga or a mindful 20-minute walk Why it works: Cruciferous veggies like kale and broccoli support estrogen metabolism. Chia seeds deliver omega-3s, which help regulate inflammation and hormone production. Plus, movement boosts endorphins and serotonin, a mood-balancing win. Breakfast: Mixed berries with coconut yogurt (probiotics + antioxidants) Lunch: Lentil soup topped with pumpkin seeds (fiber + minerals) Dinner: Veggie curry with coconut milk and cauliflower rice Lifestyle focus: Hydration—herbal teas, lemon water, and plenty of H₂O Why it works: Coconut yogurt offers gut-healing probiotics. Fiber from lentils and seeds fuels beneficial gut bacteria. A happy gut means better hormone signaling, per the National Institutes of Health. Healthy fats (like avocado, olive oil, and nuts) are essential for making steroid hormones such as estrogen and progesterone. Fats are also said to help regulate hunger hormones like leptin and ghrelin. Antioxidant-rich produce like berries, leafy greens, and root vegetables reduce oxidative stress, which disrupts hormone production. Eating the rainbow is more than a cute concept, it's a science-backed strategy for hormone harmony. 'From coloring your plate to minimizing ultra-processed foods... hydration and sleep are obvious but powerful ones,' says Dr. Cutcliffe. 'Fiber really is the closest thing we have to a superpower right now.' Cortisol (the stress hormone) throws off insulin and estrogen when elevated long-term. Prioritizing 7–9 hours of quality sleep each night is one of the most hormone-healing moves you can make. A gentle overnight fast (12–14 hours) helps rebalance insulin sensitivity and supports cellular repair. This type of intermittent fasting gives your gut (and your hormones) a much-needed break. Prebiotic fibers (found in artichokes, garlic, flaxseeds, and leafy greens) feed your gut microbiota, key players in metabolizing estrogen, thyroid hormones, and cortisol. 'A diet high in fiber and polyphenols will ensure a diverse gut microbiome that is metabolically healthy,' Dr. Cutcliffe explains. Exercise helps reduce cortisol and increases feel-good neurotransmitters like serotonin and dopamine. A brisk daily walk or slow flow yoga session isn't just good for your body, it's medicine for your mood. Refined carbs and added sugars create spikes in insulin and inflammation, which disrupt hormone signaling. The Institute for Functional Medicine confirms that ultra-processed foods negatively influence estrogen, insulin, and thyroid hormones. Your body uses water to flush out excess hormones and toxins. It also supports metabolic pathways and keeps your lymphatic system moving. Herbal teas, lemon water, and hydrating foods like cucumber and watermelon all help. If you're hoping for a single superfood or supplement to fix everything, take a deep breath because the truth is more empowering than that. 'I wish I had a golden ticket to give you that would unlock everything immediately,' says Dr. Cutcliffe. 'But there are various fairly established methods that can help... and fiber is a big one. So many Americans aren't getting enough of it in their diet.' You don't need a 30-day cleanse or a hormone panel to start supporting your body. You just need to begin — by adding more fiber, swapping in good fats, prioritizing sleep, and giving your body a break from the chemical chaos of ultra-processed foods. Your hormones aren't broken; they're just responding to your environment. And the beauty of this plan is that it works with your body, not against it. By adding in the right foods, making time for rest, moving your body gently, and drinking water like it's your new favorite accessory, you can support balance from within.
Los Angeles Times
01-04-2025
- Health
- Los Angeles Times
Spring Reset: How to Rebalance Your Skin Microbiome After a Long Winter
Spring is a season of reinvention. We swap heavy coats for light layers, refresh our playlists, and rediscover the simple joy of sunlit afternoons. But while we're busy clearing out closets and color-coding calendars, there's one refresh that's often overlooked: our skin's microbiome. Yes, your skin has its own microbiome. And just like your gut, it's sensitive to seasonal shifts. 'Spring brings blooming flowers, warmer temperatures, and an invisible challenge, shifts in your skin's delicate microbiome,' says Dr. Colleen Cutcliffe, co-founder and CEO of Pendulum Therapeutics. 'Seasonal changes, such as increased pollen, higher temperatures, and fluctuating humidity, can disrupt the microbial community living on your skin, weakening its protective barrier and causing irritation, dryness, or breakouts.' If you've ever wondered why your skin feels tight and flaky in winter, only to break out the minute April rolls around, the answer might lie not in your products but in your skin's ecosystem. Understanding and supporting this living layer can make all the difference, especially during seasonal transitions. Let's break down how your skin microbiome is affected by spring, what science says, and how you can tweak your routine to maintain that healthy, post-winter glow — no 12-step regimen required. Think of your skin as a living city, populated by trillions of microorganisms (bacteria, fungi, even viruses), all working symbiotically to keep your complexion calm, clear, and resilient. This microbial community is what scientists call the skin microbiome, and it's essential to your overall skin health. 'The skin microbiome is essential for maintaining balance and protecting against harmful pathogens,' write Grice and Segre in Nature Reviews Microbiology. Different areas of your body host different microbial neighborhoods (your forehead is very different from your armpits, for instance), and these communities shift with age, environment, hormones, and yes, the seasons. Winter is harsh and drying, with low humidity, indoor heating, and layers of clothing that trap sweat and bacteria. Then, suddenly: spring. You're stepping outside into warmer temps, increased UV exposure, fluctuating humidity, and, you guessed it, pollen season. 'All of these changes affect the microbial balance on your skin,' says Dr. Cutcliffe. 'And when your microbiome is off, your skin barrier can weaken, leading to dryness, inflammation, or breakouts.' In a 2022 review published in Mechanisms of Ageing and Development, researchers found that microbial diversity declines with age and environmental stress, making routine adjustments even more important to maintain skin health as conditions shift. So, if your skin suddenly starts freaking out around the spring equinox? You're not imagining it. Here's the thing: You don't need a complete product overhaul every time the weather changes. But you do need to pay attention to how your skin feels and how its environment is changing. Let's talk strategy — science-backed, microbiome-friendly tips to transition your skincare routine with the season. After months of rich creams and heavy occlusives, you may be tempted to reach for that exfoliating scrub. Resist the urge. Over-cleansing or stripping the skin can disturb your microbiome, especially as it's trying to rebalance with spring's new conditions. Look for pH-balanced, non-foaming cleansers that support—not strip—your skin. Cleansers that are too alkaline can alter the skin's acidity, allowing unwanted microbes to thrive. As humidity rises, your skin may produce more oil — but that doesn't mean you can skip hydration. Swap out your heavy-duty winter cream for a lighter, microbiome-friendly moisturizer packed with humectants like glycerin and hyaluronic acid. These ingredients attract moisture without clogging pores. And don't toss your moisturizer in the name of 'letting your skin breathe' — skin doesn't have lungs. What it does need is support for its natural barrier. Probiotic skincare has entered the chat. Whether you're applying live cultures topically or supporting them from the inside with fermented foods or probiotic supplements, these tiny allies help crowd out the 'bad' bacteria and reinforce your skin's defense system. 'A balanced microbiome not only improves digestion but also nourishes your skin, creating that sought-after 'glow from within,'' says Dr. Cutcliffe. The gut-skin axis is real, and researchers continue to uncover how the microbiota in your digestive tract can influence skin inflammation, acne, eczema, and even aging. It's not just what you slather on your skin — it's what's happening inside your body that affects your glow. In fact, the term 'gut-skin axis' has become a key concept in dermatology. 'Modulating the gut microbiome could be a therapeutic strategy for skin disorders,' notes the World Journal of Dermatology. What that means in practical terms: your skin reflects your gut health. That spring bloat? That post-brunch breakout? Possibly connected. So, along with your skincare swap, consider upping your prebiotic and fiber intake, drinking more water, and incorporating fermented foods like kefir, kimchi, or miso into your diet. Yes, we're saying it again: stress affects your skin. And your microbiome. As Byrd and Belkaid explain, psychological stressors can disrupt microbial equilibrium, triggering inflammation and exacerbating skin conditions like acne, rosacea, and eczema. Spring is an ideal time to reevaluate your mental wellness rituals. Consider breathwork, short meditations, nature walks, or journaling as ways to calm your nervous system and, in turn, support your skin. Here's your quick, microbiome-friendly cheat sheet for spring: Spring may bring its share of skincare curveballs, but it also brings renewal — both for your complexion and your overall health. Your microbiome is constantly adapting to your environment, and with a little help, it can thrive in every season. 'Proactively adjusting your routine during seasonal transitions helps your microbiome adapt,' says Dr. Cutcliffe. 'Keeping your skin barrier robust means your complexion stays clear and balanced.' In other words, your glow-up starts with your microbes.
