Public protocols

Pregnancy

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High Stress

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Supporting Adrenal Function Recommendations The adrenal gland, often referred to as the "hub of the wheel," plays a crucial role in various bodily processes, including but not limited to our stress response, immune system, sleep hormones, sex hormones, sugar metabolism, digestive health, and blood pressure regulation. In simpler terms, our adrenal glands were designed to aid us in dealing with occasional high-stress situations, such as evading a saber-toothed tiger or engaging in short bursts of intense physical activity. However, our modern way of life has significantly overwhelmed and strained these glands. Nowadays, we constantly stimulate them throughout the day by worrying about work and other contemporary problems, ultimately exhausting them. I believe that the adrenal gland is a vital organ, and by providing it with proper nutritional support and adopting healthy daily habits, it can rejuvenate itself and alleviate many symptoms associated with modern living. RECOMMENDED HEALTHY HABITS: 1. Reduce sugar and refined wheat consumption in your diet. 2. Prioritize sufficient sleep hygiene, aiming for 7-8 hours of sleep per night. 3. Incorporate practices such as meditation, yoga, and breathwork into your routine. A recommended book on this topic is "Breath" by James Nestor. 4. Strive to balance different aspects of your life. This is something that applies to all of us. RECOMMENDED SUPPLEMENTS: Adrenal Desiccated: Consider it as CPR for an exhausted adrenal gland. Use it for a short period (weeks to a couple of months) to provide vital nutrients that aid the adrenal gland in returning to a normal balance and function. Drenamin: Considered a multiple vitamin that focuses on rebuilding and restoring normal adrenal function through essential nutrients. It provides long-term adrenal support. Ashwagandha Forte: An adrenal adaptogen that assists the adrenal gland in finding a state of balance with regular use. It also supports adrenal gland vitality. Ashwagandha Complex: Another adrenal adaptogen, ashwagandha helps bring the body back to a state of natural healthy balance (homeostasis). Additionally, it contains ingredients that support the body's ability to combat stress and maintain a healthy mood balance. Adrenal Complex: This supplement consists of various herbs, including licorice, ashwagandha, skullcap, and Korean ginseng, all of which support adrenal function and regulation. It helps the body adapt to stress and maintain a healthy balance. Rescue Remedy by Bach Flower: This is my go-to homeopathic remedy for high emotional stress. Please note that these recommendations are provided in the context of supporting adrenal health. It is advisable to consult with a healthcare professional before making any significant changes to your diet or starting a new supplement regimen.

Detoxification Protocol

Including a liver detox in your wellness routine is crucial for rejuvenating your body. It not only boosts your energy levels but also supports your body in maintaining a healthy weight, which plays a significant role in reducing the risk of various diseases such as high blood pressure, diabetes, heart disease, and cancer. This comprehensive cleanse focuses primarily on the liver and gallbladder, while also promoting the restoration of a healthy colon. To learn more about the liver detox offered by Standard Process, please click the link below. It provides an excellent and affordable way to cleanse your body effectively. SP Detox I do a 10-30 day detox 1-2x/year and use the detox powder regularly in my morning protein drink. One SP Dexotx Balance is a day 10 supply if you follow the instructions. If you want to do a 30 day, get 3. The flavors are plain and chai. I like both! Remember to consult the provided link for further details on the Standard Process liver cleanse, which can help you embark on a cleansing journey with ease and at a reasonable cost.

Mold Detox Support

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Poor Sleep

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Here are some recommendations to improve sleep quality: Mint Ran: This herbal supplement helps settle a restless mind and promotes sleep without causing grogginess upon waking. Min Chex: Consider using this relaxant supplement for a deeper level of relaxation before bedtime. Ashwagandha: This incredible herbal combination can significantly enhance the quality of sleep and aid in achieving a deeper, more restful state. Kava: Another excellent relaxant option that can help calm the mind and promote a more peaceful sleep experience. In addition to supplements, implementing the following habits can contribute to better sleep: Limit tech usage at least an hour before bed to reduce exposure to stimulating screens. Engage in light activities like reading or listening to soothing music before bed to create a peaceful bedtime routine. By incorporating these suggestions into your routine, you can improve your sleep and wake up feeling refreshed and revitalized.

Natural Anti-Inflammatory Options

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Here are my go-to supplements for PAIN. 1. Standard Process Cod Liver Oil When : Daily for general anti-inflammatory support and joint health. Why : Rich in omega-3 fatty acids (EPA and DHA) and vitamin A, which reduce inflammation and support healthy cartilage and tissues. How Much : 1 teaspoon (or as directed) daily with meals for better absorption. Adjust based on individual needs or professional guidance. 2. Boswellia Phytosome (Thorne) When : For acute or chronic inflammatory conditions, such as joint pain or stiffness. Why : Boswellia is a potent anti-inflammatory herb that can reduce pain and swelling associated with arthritis or other inflammatory conditions. How Much : 1-2 capsules daily, taken with food. Follow the dosage on the label or as advised by a practitioner. 3. Magnesium Lactate (Standard Process) When : After physical activity, during periods of muscle soreness, or when experiencing muscle spasms or cramps. Why : Magnesium supports muscle relaxation, reduces cramps, and aids in recovery from strains or sprains. How Much : 2-4 tablets daily, ideally split between meals, depending on activity level and muscle soreness. 4. Willow Relief (Natura Health Products) When : For acute pain relief, such as headaches, muscle aches, or back pain. Why : Contains white willow bark, a natural source of salicin, which acts similarly to aspirin to reduce pain and inflammation. How Much : 1-2 capsules every 4-6 hours as needed, not exceeding the recommended daily dose on the label. 5. Pain Relief Cream - Muscles, Joints, and Nerves When : For localized pain, such as sore muscles, sprains, or joint discomfort. Why : Provides immediate topical relief through a combination of soothing ingredients that target pain and inflammation directly. How Much : Apply a small amount to the affected area 2-3 times daily or as needed. Massage into the skin until fully absorbed. 6. Turmeric Supreme Pain (Gaia PRO) When : For systemic inflammation, especially related to chronic pain conditions. Why : Contains curcumin and black pepper extract for enhanced bioavailability, which reduces inflammation and provides antioxidant support. How Much : 2 capsules daily with meals to optimize absorption and reduce inflammation. Additional Notes Always take supplements with adequate hydration, and pair fat-soluble ones (e.g., cod liver oil and turmeric) with a meal containing healthy fats. For acute pain management, you can combine these approaches (e.g., topical relief with oral supplements) but ensure there's no overlap of ingredients that may cause an excessive dose. Always consult a healthcare professional, especially for individuals on medication or with underlying health conditions.

Fat Loss & 30 Day Challenge

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WEIGHT LOSS: 30 Day Challenge Whole Foods Only: During this challenge, focus solely on consuming whole, organic foods — no processed, packaged foods, or sugars. These can disrupt hormones, making fat loss more challenging. Avoid protein bars, powders, or collagen supplements, as they can interfere with the protocol. Stick to real, organic fruits, vegetables, and grass-fed meats. Increased Protein Intake: You’ll be consuming more protein than usual. Most people aren't used to this due to years of consuming processed foods and insufficient protein, which can impair digestion. To assist with this, you'll be taking digestive enzymes to ensure proper breakdown and absorption of proteins and fats. Essential Supplements: Digestive Enzymes: Start with 1 capsule per meal, increasing to 2-3 if needed to aid digestion. Omega 3 Fatty Acids: Critical for fat loss, take one gel cap per 40 lbs of body weight, unless consuming fatty, wild-caught seafood daily. PerfectAmino: For optimal protein synthesis, take one serving per 50 lbs of body weight, plus an extra serving. Additional servings can be added to manage cravings. Cruciferous Vegetables and Green Salads: These are essential for their nutrient content, fiber, and ability to help remove excess estrogen, a hormone that impacts fat loss. You should have at least one large salad and one serving of cruciferous vegetables daily. Use vinaigrette dressings and feel free to consume more greens without counting them in your macros. Transition Period: Expect a transition phase lasting from a few days to weeks as your body adjusts to burning fat instead of carbohydrates. Cravings for processed and sugary foods may intensify between days 2-5, possibly accompanied by mood swings, low energy, or sleep disturbances. High protein, healthy fats, and PerfectAmino will help mitigate these effects. Diet Structure: To burn fat effectively, calories must be reduced below your daily needs. While this may seem challenging due to out-of-balance hunger hormones and possible candida overgrowth, it's necessary for correcting these imbalances and achieving fat loss. Despite lower calories, consuming whole foods with digestive enzymes ensures your body receives more nutrition than it would from a typical diet high in processed foods. Supplement Details: Electrolytes: Use if experiencing water retention, bloating, headaches, or fatigue. Sleep Support: If sleep becomes an issue, a sleep supplement can help, as fat loss occurs primarily during the early hours of sleep. Elimination Aid: Cruciferous vegetables should prevent constipation, but an elimination supplement can be used if needed. Macronutrient Calculations: Carbohydrates: Body weight x 0.2 grams Protein: Body weight x 0.9 grams (not including PerfectAmino) Fats: Body weight x 0.42 grams Approved Foods: Carbohydrates: Only from natural sources; avoid processed foods, sodas, energy drinks, corn, soy, breads, and high glycemic fruits. Fats: Include healthy fats like saturated fats, olive oil, avocados, nuts, butter, whole-fat meats, wild-caught fish, eggs, and seafood. Avoid trans fats and Omega 6 oils. Proteins: Ensure proteins are Non-GMO, organic, free-range, grass-fed, and wild-caught to maintain a balanced Omega 3/6 ratio, crucial for fat loss. Additional Tips: No food after dinner: Finish eating at least 4 hours before bed. If necessary, an apple can be eaten as a late-night snack. Start with protein in the morning: This will help manage cravings and ease the process.

Open Iliocecal Valve (ICV)

For an open ICV: My go-to recommendation is chlorophyll by Standard Process —1-2 capsules between meals for 1-2 weeks to calm irritation and support gut healing. Is Your Iliocecal Valve the Hidden Cause of Your Discomfort? As a chiropractor, I often see patients who are frustrated by bloating, fatigue, or even chronic headaches. One of the most surprising culprits I’ve identified through muscle testing is an issue with the Iliocecal Valve (ICV) —a small but important valve between the small and large intestines. One patient in particular stands out. She came in with severe bloating, cramping, and daily headaches that had been ongoing for years. After ruling out other issues, muscle testing revealed her ICV was stuck open, allowing toxins and waste to flow back into her system. Once we addressed the issue with chiropractic adjustments, acupressure, and specific nutrition recommendations, her symptoms improved dramatically within weeks and her headaches were gone. If you’ve been struggling with unexplained digestive issues, fatigue, or even joint pain, your ICV might be the key to unlocking relief. What is the Iliocecal Valve? The Iliocecal Valve (ICV) is a one-way valve connecting the small intestine to the large intestine. Its job is to allow digested food to pass into the large intestine while preventing waste and toxins from flowing backward into the small intestine. When the ICV isn’t functioning properly—either stuck open or closed—it can create a cascade of symptoms throughout the body, including: Bloating and Cramping Headaches Fatigue and Brain Fog Joint Pain Constipation or Diarrhea Athletes, in particular, may notice reduced performance and prolonged recovery times due to systemic inflammation caused by ICV dysfunction. What Causes the Iliocecal Valve to Malfunction? There are many potential triggers for a stuck ICV, including: Poor Diet : Foods like popcorn, chocolate, spicy dishes, and processed snacks are common irritants. Stress : Emotional stress directly affects gut function, often causing the ICV to become overactive or sluggish. Dehydration : Insufficient water intake can slow digestion, increasing pressure on the valve. Spinal Misalignment : Misalignments in the lumbar spine can disrupt nerve signals to the ICV, impairing its function. Overtraining : Athletes who push their bodies too hard without proper recovery can strain their digestive systems, impacting the valve. How I Address ICV Issues Through muscle testing , I can identify whether the Iliocecal Valve is contributing to your symptoms. Once identified, I use a combination of techniques to restore balance: Neurolymphatic Stimulation : Gentle pressure on specific points to improve lymphatic flow and reduce inflammation. Acupressure and Neurological Points : Targeted techniques to reset the ICV and improve its function. Chiropractic Adjustments : Aligning the low back & neck (L1 and C5) to optimize nerve signals to the valve. Nutritional Support : My go-to recommendation for ICV support is chlorophyll by Standard Process —1-2 capsules between meals for 1-2 weeks to calm irritation and support gut healing. Why Athletes and Wellness Seekers Should Pay Attention to the ICV For athletes, ICV dysfunction can mean more than just bloating or discomfort—it can slow you down, reduce energy, and increase your risk of injury. Proper nutrition and gut health are essential for optimal performance and recovery. Here are some actionable steps you can take: Avoid Trigger Foods : Skip popcorn, chocolate, spicy dishes, and processed snacks, especially before physical activity. I grew up on popcorn so finding this out was frustrating! But I feel so much better without it!  Stay Hydrated : Dehydration stresses the digestive system, so aim for half your body weight in ounces of water daily. Mind Your Stress : Incorporate stress-reducing practices like mindfulness, deep breathing, or gentle yoga to support gut health. Chiropractic care is a vital part of this puzzle. By addressing spinal misalignments, reducing stress, and supporting gut health, we can keep your ICV—and your entire body—functioning at its best. Let’s Get to the Root of Your Symptoms If you’ve been dealing with unexplained bloating, fatigue, or chronic pain, don’t ignore the possibility of an ICV issue. Through chiropractic care, muscle testing, and targeted nutritional support, we can help restore balance and get you back to feeling your best. 👉 Book your chiropractic appointment today and let’s uncover the hidden cause of your discomfort. bit.ly/LWFChiro1

Athlete Protocol

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These are the go-to supplements I take when training for my ultramarathons.