5 Tips to Improve Your Digestive Health


Gut health is SO important for healthy brain health, as well as mental health.

Everyone experiences digestive problems at some point, but when they become more common they can have a big effect on your daily life. There have also been several studies that show that your gut health is related to your mental health as well. So, what can you do to improve your digestive health?

Today, I’m sharing 5 tips to naturally improve your digestive health.

Your digestive system breaks down foods and liquids into their chemical components, meaning it breaks them down into carbohydrates, fats, proteins, etc. Then, the body can absorb it as nutrients and use it for energy or to build or repair cells.

If your digestive health is out of whack, it can cause everything from heartburn, ulcer, diverticulitis, gallstones and diarrhea to depression and anxiety.

So, what can you do to improve your digestive health to feel better day to day, but also to help prevent long term health issues?

1. Eat more fiber! A high-fiber diet has been linked to a reduced risk of digestive conditions, including ulcers, reflux, hemorrhoids, diverticulitis and IBS. Eat things like, oat bran, legumes, nuts, seeds, vegetables and whole grains.

2. Eat healthy fats! Fat helps you feel satisfied after a meal and is needed for proper nutrient absorption. Also, studies have shown that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis. Foods high in omega-3 fatty acids include flaxseeds, chia seeds, nuts, and fatty fish like salmon.

3. Drink your H20! Low fluid intake is a common cause of constipation. You should be drinking half of your bodyweight in water daily. For example, if you weigh 150lbs, you should drink at least 75oz. Of water per day. If you don’t like water, add flavor like fruit to your water or drink herbal teas. Also, try to avoid too many caffeinated drinks that will dehydrate you.

4. Eat real food! Stay away from the processed crap! Processed foods like low-calorie drinks and ice creams often contain artificial sweeteners, which may cause digestive problems.

One study found that eating 50 grams of the artificial sweetener xylitol led to bloating and diarrhea in 70% of people, while 75 grams of the sweetener erythritol caused the same symptoms in 60% of people.

Your digestive system is not made to digest fake food, it’s meant to digest real food. Honor your body!

5. Move everyday! Exercise and gravity help food travel through your digestive system. Even if it’s just something as simple as a short walk after eating, instead of immediately sitting down, it will naturally help keep everything moving!

Which one of these tips are you going to put into action today? Let us know in the comments, which tip are you going to use immediately to help improve your digestion?

Join me for my FREE 7 Day Wellness Challenge

Signs of Chronic Inflammation and How You Can Prevent It

Did you know that chronic inflammation has been found to be a precursor to almost every chronic disease and chronic disease? And that it affects 133 million Americans?

Right now, that may look like slow and steady weight gain, sleep disturbances, joint pain, migraines, brain fog, and fatigue, and over time these symptoms will get worse.And you may not even realize that the food you’re putting in your body is causing acute inflammation now that can lead to serious problems later.

The problem is that a lot of people don’t even realize that they have signs of chronic inflammation or if they do, they don’t know what the long term effects are or what they can do to fix it now.

Today, we’re going to talk about the signs of inflammation and what you should be doing about it to help prevent some serious chronic conditions and to just help you feel better on a daily basis because if you’re bloated and tired all of the time you’re not going to feel your best.

What is inflammation? It isn’t necessarily a bad thing. Inflammation is how your body tries to protect itself. It’s your body’s way of protecting itself.

Think back on the last time you stubbed your toe or got a tiny paper cut. Your skin puffs up and it turns pink. What you’re seeing is fluid rushing to that location to try to heal the tissue. Or Have you ever tried a new workout and then the next day everything is sore and hurts? You have muscles you didn’t even realize you had. You probably noticed that your body felt kind of tight, swollen, achy, and sore. Well, that is inflammation. It’s a good thing. It’s healing your tissues.

Bodily inflammation is weight in fluids that you may have been carrying around for years simply because you’re eating foods that are inflammatory for YOU.

Basically anything that stresses your body out is a cue for your body to protect itself. It’s our first line of defense. I mean, we’re pretty good at taking care of ourselves. When your body gets the message that it needs to heal, it sends inflammation to that area. Now, there’s two different types of inflammation. You’re going to know these. The first one is what we call acute inflammation. If you’ve ever rolled your ankle, stubbed your toe, or got a sliver in your finger, the inflammation comes on suddenly. The second type of inflammation is what we call chronic inflammation. Chronic inflammation builds up over time slowly, over days, weeks, months, decades. We often don’t even notice it. It’s also the root cause of so many diseases.

Chronic inflammation is what happens when we’re repeatedly exposed to something that our body sees as foreign, even though we might not see it as foreign.

In other words, you can go into the grocery store and see a bag of chips that looks familiar to you, but it’s filled with chemicals and fake ingredients. Even though you can eat it and you’re not going to get sick, your body still, because of evolution, sees it as a foreign object, the result of which, consuming fake foods for years and years, is the buildup of chronic inflammation.

Chronic inflammation is the cause of almost all disease. Chronic inflammation can cause diseases such as: rheumatoid arthritis, lupus, ulcerative colitis, Crohn’s disease, IBS, heart disease, and so many more. Just about any disease of the brain or the immune system can be directly linked back to chronic inflammation.

Then, it’s really easy to pack on the pounds even when you’re like, “I don’t get it. I’m exercising like crazy. I’m eating the right foods and I’m counting calories.”

Inflammation can also be caused by an infection or a food sensitivity, even a food sensitivity to something that should be healthy.

So what types of food cause inflammation?

Some are obvious like high fructose corn syrup and processed crap, like artificial trans fats, vegetable and seed oils, refined carbohydrates and processed meat.

But some aren’t as obvious like seasoning mixes, agave and peanuts.

Plus, you will notice that some foods aren’t on a list, but they seem to affect you and that’s because food affects people differently.

That’s why it’s so important to make notes about how you feel after eating so that you can cut out the food that is causing inflammation for you and start eliminating that food from your diet.

Now let me clear, does this mean that you can never have a cupcake or ice cream again? Definitely not, because that’s not realistic, but it’s going to make you much more aware. It’s going to make you stop and think about if it’s really worth it and the goal is to limit it to special occasions or when you’re truly craving it not as a dessert every night.

So, first thing you need to do to eliminate inflammation is keep a food diary for a few days, write down everything you eat and how you feel afterwards.

Second, start adding more anti-inflammatory food like berries (strawberries, blueberries, etc.), fatty fish like salmon. Avocado and broccoli are great superfoods that have tons of other benefits too! Also, drink green tea or add turmeric to your meals to help with inflammation.

Keep a food diary for the next 3 days. Write down everything that you eat and how you feel afterwards and then let us know what you learned. Let us know what foods leave you feeling bloated or tired or in a brain fog so that you can cut them out of your diet and prevent inflammation!

Join me for my FREE 7 Day Wellness Challenge

A New Partnership with Integrated Brain Centers

I am so excited to share with you!!

I would like to introduce to you my new partnership with Integrated Brain Centers out of Denver, CO.

Together we will bringing you a TON of fresh, new content on recovering from concussion/TBI including:

Additionally, Integrated Brain Centers will be the new sponsor of my Faces of TBI podcast series and TBI TV.

Integrated Brain Centers supports patients from all over the country, offering week-long intensives as well as tele-health services. They use cutting-edge Functional Neurology techniques to help relieve symptoms including: dizziness, headaches, vertigo, neuro fatigue, cognitive decline, sleep disturbances, emotional imbalances, and so much more! Additionally, they incorporate Functional Medicine into their practice to help find underlying metabolic conditions that are hindering patient recovery.

www.integratedbraincenters.com   303.781.0126


Dr. Steadman (L) and Dr. Maynard (R)

Meet the Doctors:

Dr. Shane Steadman, DC, DACNB, DCBCN, FACFN, FAAIM, CNS, CCCN, DCCN with nearly 20 years of clinical experience, he is an expert in Chiropractic Neurology and Functional Medicine. Dr. Steadman is a leading practitioner in the area of concussions and brain injuries and works with patients in Denver, Colorado and around the United States.

Due to the extensive education, training and success rate Dr. Steadman has achieved, he is one of the most sought after health practitioners for patients dealing with tough conditions, as well as those who have gone from doctor to doctor without answers and solutions.

Dr. Steadman has been a lecturer for Apex Energetics since 2006. He teaches and educates other physicians and practitioners about the testing and clinical applications of Functional Endocrinology, Immunology and Neuro Chemistry. Dr. Steadman also, regularly appears on TV and radio programs, sharing his expertise and advice about concussions, brain injuries and a host of other conditions, such as: nutrition, stress management, vertigo, migraines and other tough cases.

Dr. Perry Maynard, DC, DACNB is a board certified Chiropractic Neurologist that specializes in the  management of complex neurological cases, including post concussive syndrome, vertigo, balance disorders, movement disorders, dysautonomia, and a variety of autoimmune conditions. Dr. Maynard also enjoys taking principles from cutting edge neuroscience and applying it to sports rehabilitation and overall human performance.

Dr. Maynard first became interested in neurological rehabilitation after playing Division 1 college football for Eastern Illinois University, where he experienced multiple concussions and witnessed friends and teammates suffering without answers or options for treatment. Dr. Maynard began chiropractic school with a strong interest in both clinical neuroscience and sports medicine. Throughout his education, he was fortunate to intern with several neurorehabilitation clinics.

Some of you are probably wondering why I have a new partnership … 

As many of you know, I have partnered with Dr. Schmoe and the FNC for the past three years since he treated me at his clinic. Dr. Schmoe is a brilliant doctor and without him I would not be where I am today in my recovery. I am forever grateful that he reached out to me and convinced me to come in for that initial exam.

My mission is to reach as many survivors, caregivers, loved ones, and professionals as I can in an effort to help TBI survivors get the care they need and learn about Functional Neurology and other resources sooner, rather than later, in their journey. I felt it was time to broaden my horizons and move in a different direction. I wish nothing but the very best for Dr. Schmoe and his talented team of doctors!

Amy’s TBI Tribe Virtual Meetup

TBI survivors are already the masters of self-isolation, but in these unprecedented times we could all use a little extra camaraderie …

Due to the overwhelming response to the last meetup, I will be hosting another Virtual Meetup for any and all who would like attend. Survivors, caregivers, loved ones, professionals, providers, etc. all are welcome!

When: Friday, March 27th at 1:00pm CST (2EST/11PST)
Where: Zoom online meeting
Join from your computer, tablet, phone, or other device with the instructions below.

I do not have a specific agenda for the event, however, it will start and end with some meditation … and I will do a reading from my book Life With a Traumatic Brain Injury: Finding the Road Back to Normal. There will be time for everyone to just hangout and interact with one-another as well!

Join Zoom Meeting
Click this link to join: https://zoom.us/j/187097436
One tap mobile
+13126266799,,325515606# US (Chicago)
+19292056099,,325515606# US (New York)

If you have never used zoom before, you will need to download the app first … so allow yourself a little extra time beforehand to prepare.

Amy Zellmer Receives Silver Medal Award in the Midwest Book Awards | Author | Traumatic Brain Injury |

I am so excited to announce that my book Embracing the Journey: Moving Forward After Brain Injury received a Silver Medal Award in the “Health” category of the Midwest Book Awards last night.

Books from the 12 state region were considered for the awards and it is a humbling experience to be honored amongst some truly fabulous books!!

My book was one of the top three in the entire Health category.


Some of the judge’s comments include:

💚“Spunky! It is clear and concise and keeps the readers interest.”

💚“Enjoyable reading flow.”

💚“A well done book that helps people understand other people’s struggles.”

💚“Beautifully done!! Wonderful flow!”

💚“The relationship with concussion is well described and helps others dispel misconceptions about the seriousness of head trauma.

You can find my book on Amazon: https://amzn.to/2K0UmtB


Upcoming Book About INXS Front Man, Michael Hutchence, to Feature Quote From Amy Zellmer |

michael hutchence, inxs, tbi, brain injury, concussion, tina hutchence,I am so excited to announce the upcoming book by Tina Hutchence, “Michael: My Brother, Lost Boy of INXS” is due out this September and features a quote from ME! 

I was approached by Tina, who is the sister of the late Michael Hutchence – front man and lead singer of INXS – if she could use a quote from one of my articles she had found on Huffington Post.

This news came the morning after I had received a really nasty email from one of my haters, so it really impacted me to know that my work is reaching thousands (if not millions) of people around the entire world.


I am much more emotional since my brain injury, as well as more intuitive. When I started chatting with Tina, I immediately knew I was going to become fast friends with her, and that her work was going to impact SOOO many people, and help create yet another conversation around TBI and how it affects more than 3.5 million Americans each year — and worldwide it is the number one cause of death.

Michael committed suicide in 1997 at the young age of 37. In her book, Tina talks about the challenges he must have faced living with a TBI and taking the stage — with flashing lights and loudsounds — every night on tour.

—–> LISTEN to the PODCAST replay HERE <—–

Read more about Tina and the pre-order herbook HERE.