Healing is Not a Straight Line: Navigating Setbacks and Sickness
- Johnette Cruz
- Feb 5
- 3 min read
Behind The Filter Podcast
Welcome back everyone! If you’ve been following my journey on Behind the Filter, you know that my path to health hasn’t exactly been a straight line. Between managing an immune disorder and working through a "mess" of hormonal and gut issues, it’s been a lot to juggle.
This week, I wanted to pull back the curtain on my latest appointment at Total Body Wellness. I sat down with Co-owner Health Expert Ashley (who is a total genius, by the way!) to break down my recent labs and—more importantly—to navigate some major setbacks.
If you’re feeling stuck in your own health puzzle, I hope my "fly on the wall" update helps you realize that progress counts even when you’re fighting through the rough patches.
The Holiday Setback: Fighting Through Illness
The end of 2025 was tough. I was sick for three full weeks through the holidays, which meant no gym and very little movement. When we looked at my latest InBody scan, the results were a mixed bag.
Because I was down for so long, my lean muscle mass dropped by about a pound and a half. However, there was a silver lining: my inflammation is actually going down. Even while I was sick, my body was responding to the changes we've made. My weight dropped from 145 to 139.5 (and even hit 137 on some mornings!), which Ashley confirmed is a clear sign that the systemic inflammation is finally subsiding.
The New Strategy: Protein and "Brain Food"
Ashley’s advice for this next phase is simple: Don’t overcomplicate it. When life gets messy, focus on one metric. For me, that’s hitting 120 grams of protein daily. We’re also introducing a few new tools to my kit:
Creatine Monohydrate: I’m adding 5g to my morning shake for muscle retention.
Brain Function Boost: If I’m dealing with acute brain fog or a 4:00 AM wake-up call, Ashley suggested a second dose of creatine in the afternoon—anything the muscles don't use goes straight to the brain!
Adrenal Support: We’re starting DHEA (twice a day for muscle strength and brain function) and Pregnenolone (at bedtime to support neuro-health and deep sleep).
Gut Health: The "Akkermansia" Phase
We’ve spent the last few months treating SIBO (Small Intestinal Bacterial Overgrowth), and now we’re moving into the repair phase.
My labs showed I had zero Akkermansia—a specific bacteria highly linked to metabolism and weight management. I’m finishing my current round of Microspore and then phasing in Akkermansia at night. Since the gut rests while we sleep, it’s the perfect time to let those "good bugs" do their work without competition.
Managing the "Food Noise" and Anxiety
One of the biggest wins has been the reduction in "food noise" thanks to my Tirzepatide support. To avoid side effects while maximizing the anti-inflammatory benefits, we’re trying a "split dosing" schedule: 4 units on Monday and 4 units on Thursday.
We also talked about the Gut-Brain Axis. It turns out that 90% of your GABA receptors (the stuff that keeps you calm) are in your gut. With my gut being so disrupted, it’s no wonder I’ve struggled with anxiety. Ashley introduced me to GABA chewables—a natural way to get back to "neutral" without the drowsiness of traditional meds.
What’s Next?
I have my next follow-up in mid-February to see how these adjustments are working now that I’m finally feeling better and heading back to the gym.
Healing is a marathon, not a sprint. Sometimes you have to "stair-step" your way back to health, and that’s exactly what we’re doing.
Are you struggling with persistent inflammation or gut issues? I highly recommend reaching out to the team at Total Body Wellness. They’ve changed the way I look at my labs—and my life. For listeners interested in beginning their own investigative health journey, Ashley Regal and the Total Body Wellness team can be found at their practice HERE
Watch or listen to the full episode below!
Make sure to SUBSCRIBE to this blog, Spotify, Apple Podcasts or YouTube for future episode releases! If you have a story, or would like to sponsor an episode please email Johnette at johnette@johnettecruz.com
~J
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