Public protocols

Spring Protocol

A great addition to a healthy diet is the right supplements. In the Spring, I like to lean on quercetin for allergy relief, probiotics to boost the microbiome, and a good immune booster for those Spring colds and flus like Immunitone Plus by Designs for Health.

Spring Health 2023 copy

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One of My Favorite Blood Sugar Supplements

While blood sugar balance is a multi pronged approach, I love this supplement because I've seen it work. Not just supporting optimal blood sugar and insulin levels, but also cardiovascular and liver health. I've also had clients tell me that it decreased their cravings. You can learn more here, with this Berberine Education Sheet . Berberine - 500 mg twice daily

November 21 Supplement recommendations from the live Q&A

I'm bundling some of my recommendations from our call here - For Candida - and yeast infections - here is the Monolaurin I was talking about. For nails - we talked about supporting digestion with mindful eating - you can even look at that module in the vitality club And we talked about stomach acid and digestive enzymes and biotin, and the importance of a healthy microbiome. Here's a few products that could be helpful Digestymes Biotin

Healthy Hair Support

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Calcium intake - Rule of 300 Best Practices Calcium chloride, hydroxide, oxides, phosphates and sulfates are inexpensive and not as absorbable as chelates. Choose mineral chelates for better absorption - Calcium malate, or bisglycinate or citrate are ideal forms. Vitamin D and magnesium helps with absorption of calcium. Magnesium helps with absorption of Vitamin D. Vitamin D is best taken with Magnesium (for absorption) and Vitamin K2 (to help move calcium out of the blood and into the bones) Rule of 300. Calculate # of servings of calcium rich meals, Add 300 if you eat a balanced diet Multiply that number by 300 to get your intake of Calcium - then supplement what’s left to = 1200 mg of calcium. Avoid taking calcium with bulk-forming laxatives. Fiber can bind with calcium and reduce the amount your body will be able to use. Take small amounts of calcium throughout the day. Avoid taking more than 500-600 mg of calcium at one time. This may mean you need to take supplements 2-3 times during the day. Avoid taking calcium and iron supplements together, each interferes with the other’s absorption. (monitor your numbers if you take iron so you don’t take too much over a long period of time.) Soups - don’t worry about making them, buy them! Three Leaves Kitchen - Get Pre-made bone broth and other prepared foods - but can add the broth with miso and rice to a Sippy cup. Whole Foods and Community Market Soups Indian or Himalayan place - Miso from Sushi place with a side of rice R AMEN GAIJIN In Sebastopol Thai soup - Tom Kha Gai is my favorite Jade Pearl Rice - in bulk at Olivers - easy to make and very nourishing DNRS - Annie Hopper - this might be a really good program for you, to support new neural pathways - check it out, I’ve seen good results with clients in the past few years. https://retrainingthebrain.com/ Jacob Teitelbaum, M.D. Prenatal - without iron? I’ve added Dr. T’s supplement into your cart on Fullscript as well as a Pre-natal, which does have Iron, but a lower dose - and a multi - without iron, What I recommend out of all of them for you? I think start with the powder all in one. See how you like that - add it to your smoothies, and see if you notice more energy and what happens to your hair. I also really like the Hair Vitamins, but not sure if you need both, however, if you had both on board, you could do the powder on work days in your smoothie, and the Hair vitamins on non work days and take it as a supplement. Maybe you don’t need the pre-natal or the Multi right now - but I put them in there for you to see.

Mitochondrial Support Smoothie Recipe

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This is a delicious brain supportive smoothie recipe, from my teacher Dr. Wahl's (recipe is also attached as a handout to download and print or save.) Dr. Wahl’s Mitochondria Support Smoothie Ingredients: • 2 cups water • 1 tsp to 1 tbsp PC (and up to 2 tbsp as your adjust to it) • 1 tbsp organic hemp oil • 1/4 to 1/2 tsp organic cod liver oil • 1/2 to 1 cup fresh or frozen berries (optional) • 1 to 3 tbsp inulin powder • 1 to 2 tbsp organic cocoa powder • 1 tbsp ground cinnamon • 1/4 to 1/2 inch coursely chopped or sliced ginger root • 1 tsp powdered lions mane mushrooms (e.g. turkey tail, reirhsi, chaga, or other medicinal mushroom blend) • 1 tsp matcha green tea powder (organic) Blend the water, PC, hemp oil, and cod-liver oil in the high speed blender for 1 to 3 minutes (it should look like cream). Add the remaining ingredients and blend on high until everything looks thoroughly combined. Note: Don’t skip the long blending time for the water and oils. This is required to make liposomes, which are a form of fat more easily absorbed into the bloodstream and brain. You can have this twice a day for up to 4 tbsp of PC per day

Kidney Support for Reducing Stones

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Kidney Stones (also called renal calculi, nephrolithiasis or urolithiasis) are hard deposits made of minerals and salts that form inside your kidneys. Diet, excess body weight, some medical conditions, and certain supplements and medications are among the many causes of kidney stones.( mayoclinic.org ) dietary and Lifestyle support: Avoid/reduce high oxalate foods which include coffee, chocolate, peanuts, spinach, chard, rhubarb, beet root, and non-fermented soy protein. Do not over consume protein - no more than 3-4 ounces per meal. Eat plenty of fruits and vegetables daily. Eat nuts, avocados and green leafy vegetables to obtain good sources of magnesium. Avoid sugar-laden foods and beverages; also avoid fructose and caffeine; replace with lemon water. Avoid excess salt and processed foods; fuel the body with whole, nutrient-dense foods. Increase dietary calcium, not supplemental calcium. Calcium supplements can be a cause of kidney stones. Drink plenty of water with the added juice of fresh lemon frequently during the day. Aim for 4 oz of lemon juice diluted in water over the course of a day Drink a minimum of 2-3 quarts of water a day or 64-96 ounces Get plenty of exercise and avoid being sedentary for long hours. Determine or rule out systemic disorders such as diabetes, high blood pressure, osteoporosis, and hyperparthyroid disease. Can ask your doctor for these tests to rule it out. Check insulin, cholesterol, blood pressure, and vitamin D status, stealth infections, UTIs, and inflammatory processes. Avoid NSAIDs which can harm kidneys; consider alternate options to manage pain. Shed excess pounds and manage weight. (Designsforhealth) Targeted Nutritional Interventions Magnesium - Magnesium is a known inhibitor of the formation of calcium oxalate crystals in the urine by keeping calcium dissolved in the blood so it will not form kidney stones. Food Sources - Avocados, pumpkin seeds, legumes, whole grains, leafy greens like arugula, cabbage, kale, bok choy, water cress, endive (be careful some are high in oxalates - spinach, chard) Supplement - It is thought that Magnesium Citrate is the best type to supplement up to 400 mg per day depending on diet intake. This could also benefit constipation. Should start with lower dose and increase gradually to bowel tolerance. B-6 - Vitamin B6 deficiency leads to an increase in kidney stones as a result of elevated urinary oxalate. Vitamin B6 is also known to reduce elevated urinary oxalate in some stone formers who are not necessarily B6 deficient. Food sources of B-6 - poultry, bananas, mangos, avocados, and halibut Supplement - Up to 50 mg per day depending on dietary intake, recommend a B Complex supplement. Vitamin K2 - Helps the calcium from our diet get deposited into our bones and not into our arteries and kidneys. Food sources - natto, aged cheeses, grass fed butter, organ meats, pastured eggs Supplement - Fat soluble vitamins, A, D, and K should be balanced. In someone with kidney stones, vitamin A deficiency, vitamin K2 deficiency, and vitamin D excess are all prime suspects to be considered in terms of both absolute amounts and proportions between the vitamins. (Kressor) Best to test Vitamin D status - to know how much to supplement with. If supplementing with Vitamin D, also include A and K2. Supplements to Avoid or limit - Try to get from food Calcium - Dietary calcium binds to oxalate in your intestines and thereby decreases the amount of oxalate that gets absorbed into the bloodstream and then excreted by the kidney. Dietary calcium is the safest intake for the kidneys. Supplementation with a multivitamin should be fine, however, extra calcium supplementation should never exceed 600 mg, and dietary calcium should be added to the equation. Usually only those with a diagnosis of osteoporosis can supplement with calcium. For those with a history of kidney stones, it is not recommended to supplement with calcium. Food Sources - Dairy, seeds, sardines and canned salmon, legumes, almonds, leafy greens Supplement - Not recommended, should try to get all from food, about 1200 mg daily Vitamin C - Taking high doses of vitamin C supplements, such as 500 mg or more a day on a regular basis, has been shown to increase the risk of developing kidney stones in some people. (National Kidney Foundation) Food Sources - Citrus, bell peppers, broccoli, cabbage, cauliflower, tomatoes Supplement - Not recommended. Aim for getting 65-90 mg per day from food Herbal Remedies - (American Herbalists Guild) - Not necessary to do daily - but regularly Hibiscus - Hibiscus was able to increase urinary oxylate excretion and it significantly reduced oxylate deposition in the test animals kidneys (Wooltisin) Tea: 1-2 tsp. dried flowers, 8 oz. hot water, steep for 20 minutes, take 8 oz. two to three times daily Horsetail - has been used to increase urine flow to help to flush out kidney stones and can soothe swelling and inflammation. Tea: 1 tsp. dried herb, 8 oz. water, decoct 15 minutes, steep 1 hour, take 4 oz. 3x/day Tincture (1:5): 1-2 ml (20-40 gtt.) Three times daily Apple Cider Vinegar - contains acetic acid. Acetic acid helps dissolve kidney stones. Add 2 tablespoons of apple cider vinegar to 6 to 8 ounces of purified water. You shouldn’t consume more than one 8-ounce glass of this mixture per day. Marshmallow Root - is the most soothing and mucilaginous herbal diuretic. Consuming large quantities of the tea can help ease passage of urinary stones and relieve inflammation and tissue damage. Tea: 1-2 tsp. dried herb, 8 oz. hot water, steep covered 20 minutes, take 4-8 oz. three times daily Resources: https://www.mayoclinic.org/diseases-conditions/kidney-stones/symptoms-causes/syc-20355755 https://www.designsforhealth.com https://chriskresser.com/how-to-prevent-kidney-stones-naturally/ https://www.kidney.org/news/newsroom/newsreleases/0150 https://www.americanherbalistsguild.com/files/journal/vol%2010%20no%202/Kidney%20Stones%20V10N2.pdf Woottisin, S., Hossain, R.Z., et al, Effects of Orthosiphon grandiflorus, Hibiscus sabdariffa and Phyllanthus

Cardiovascular Health

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Supplements for heart health: Because your heart is always working, it requires constant fuel. In fact, cardiac muscles have more mitochondria, tiny energy factories, then other muscles in the body. In addition to eating a variety of whole foods, the following supplements can support the heart’s cellular energy production. High quality multi-vitamin and mineral formula Coenzyme Q10 (CoQ10) - 100-200 mg daily. If you are currently on statin therapy, discuss adding this important supplement with your cardiologist. L-carnitine - 1-2 g daily Magnesium - 200-400 mg daily D-ribose - 5-15 g per day in divided doses. 5 grams 2-3 times per day.

Hydration Essentials

Staying hydrated can take more than just drinking water. Check out this video on Hydration Essentials , and learn more about the products I like to use below. To make your water more electrolyte rich, try these: Magnesium Ocean or mountain mineral salt Optimal Electrolyte Chia Seeds