Public protocols

Sleep Health (Trinity)

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These are optional, evidence-informed suggestions to support sleep and recovery — never mandatory and never a prescription. I keep my full catalog open, so if you'd like to compare or explore other options, please feel free to browse. Start with one change at a time, give it a couple of weeks, and check with your physician or pharmacist before adding anything — especially if you're pregnant or nursing, under 18, managing a health condition, taking medications, or heading into surgery. Nothing here takes the place of individualized medical advice.

Basic SN2Go/Dawn Weatherwax Sports Nutrition Academy Klean, Thorne Recommendations

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Go Team! Here are suggested Klean Athlete, Thorne and other brand supplements that match the menu provided. They are suggestions only. NOT mandatory. They do not take place of medical advice. I did provide multiple options for some supplements. You can also use the site to look for other products you might have personal interest in. Just go to the catalog button at the top. Please reach out to me at 513.779.6444 or info@dawnweatherwax.com with questions. Have a Great & Healthy Day! www.dawnweatherwax.com www.SN2G.com

Advanced SN2Go/Dawn Weatherwax Sports Nutrition Academy Klean Athlete and beet recommendations

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Hello! Here are recommendations for advanced methods with supplementation and performance. These are NOT mandatory. They do not take place of medical advice. These options I ONLY recommend considering once daily nutrition is optimal and looking for options for competition situations. If there is ever any concerns you need to seek out an individual consultation with a Sports Dietitian or Sports Medicine professional.

Daily Immune Protocol (Highly recommended during Fall/Winter/Cold Seasons/High Training Periods)

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This information is educational only and should not be used in place of medical advice. Go Team! Here are suggested Klean Athlete, Thorne and other brand supplements that match the Daily Immune Protocol. They are suggestions only. NOT mandatory. They do not take place of medical advice. I did provide multiple options for some supplements. You can also use the site to look for other products you might have personal interest in. Just go to the catalog button at the top. Please reach out to me at 513.779.6444 or info@dawnweatherwax.com with questions. Please consider joining my Dawn Weatherwaxs Sports Nutrition Academy (DWSNA) "Building a better athlete by optimizing every stage of growth, health, and athleticism through sports nutrition that best fits the athlete" Aimed for parents of athletes between 6-18 years old. Did you know that out of a six month training period an athlete is seven times more likely to reach their performance goals if they can optimally complete over eighty percent of their trainings? BUT 30% get injured and 50%  get sick that take them out of that range! Ten risk factors for infection (i.e. Cold, Flu,..) in athletes. 1. Fall and winter — common cold and flu season 2. Poor hygiene and exposure to sick people 3. Recent symptoms 4. Confined travel especially in a group 5. Life stress, heavy academic load, depression and anxiety 6. Input and quality of fuel (calories) is not matching output of activity, growth and development demands 7. Poor or inadequate sleep 8. Increase training load (i.e., training camp, holiday training, and intense training period) 9.  National vs. International level 10. Low mucosal immunity (saliva/tear immunoglobulin-A) How Does Nutrition Impact Immunity and Infection rates? The goal is when someone sneezes, coughs, shouts, chants, cheers or touches something that contains a harmful virus, bacteria or other pathogen, the body can defend against it! The target is to punch the pathogen’s lights out in the first round! What impacts the first punch the most is consuming ideal amounts of carbohydrates, proteins and healthy fats to match the training load. The second punch comes from adequate amounts of micro nutrients within the foods. An athlete wants to make sure they are getting 100% RDA of all micro nutrients but the ones that have the biggest impact are magnesium, iron, zinc and Vitamins C, D, E. Lastly the knockout punch comes from probiotics. They are live microorganisms that strengthen the gut integrity.  An athlete can track all but probiotic consumption on a free logging app called Cronometer . SUPPLEMENTATION—The Triple Combo There are 3 nutrients that are highly recommended to supplement during these times to reduce the occurrence of sickness. Vit C Vitamin C is an essential water soluble antioxidant vitamin. Vitamin C impacts inflammation, kills bacteria and fights infections. Guavas, kiwi, bell peppers, strawberries, oranges, papayas, broccoli, tomatoes, snow peas and kale are a few top choices. Add Vitamin C RDI (Recommended Daily Intake) 4-8yr/25mg/day 9-13yr/45mg/day 14-18yr/75mg/day Adult female 75mg/day Adult male 90mg/day Cronometer free logging app Daily Immune Protocol Add an additional: 250-500mg/Vit C/day This has shown ~50% decrease in upper respiratory infection incidences. Vit D Vit D is an essential fat-soluble vitamin known to influence several aspects of immunity including being an anti-inflammatory.  Vit D has to come from food and sun.  Depending on where you live, time and skin exposure to sunlight and personal thoughts on sun screen makes the sun factor unpredictable. RDI is 600IU (15 mcg) Vit D3/day. Salmon, eggs, pork chops, cremini mushrooms (exposed to Ultra Violet light), non GMO firm tofu, and fortified yogurt, milk, milk substitutes, orange juice and breakfast cereals are leading picks. If you are NOT supplementing with Vit D3 already you might consider to add during this time: 1000-2000IU or 25-50mcg/Vit D3 a day Highly recommend getting Vit D3 blood work Meeting Vit D3 blood levels have shown to reduce URI incidences. (I recommend 50-80ng/ml on Vit D3 for optimal levels. THIS IS EDUCATIONAL ONLY and never should take place of medical advice) You can test through your own physician but you can also use our resource: Rupa Health to test your Vit D3 levels. https://labs.rupahealth.com/bundle/XNQ9KN8 You can use your HSA, FSA, 3 month payment plan or create a super bill to submit to your insurance. Fee is ~$30.00 (Again this lab and info does not take place of medical advice) Probiotics Probiotics are live microorganisms and impact the health of our gut microbome. A healthy gut impacts how well we fight illness by regulating the balance between tolerance and immunity. Currently there are no dietary recommendations but try to aim for 1 daily serving of a probiotic food. Yogurt, kefir, kimchee, slightly green bananas, plantains, sauerkraut, and garlic are options. It is recommend to add a daily dose of ~ 10 billion live bacteria. This has shown ~50% decrease in URI incidence and ~2 d shortening of URI. Rupa Health: Might be possible to measure in the future in Academy SUMMARY To achieve a maximum season an athlete needs to stay healthy and complete over 80% their trainings.  How someone fuels directly impacts immune health. Adding additional Vit C, D and probiotics through supplementation is also recommended to enhance immunity.  Finalize immune health with good hygiene, balancing stress and optimal sleep!  Enjoy hitting your performance goals! Have a Great & Healthy Day!

24 hour Immune Emergency Protocol--Within 24 hours of Cold or Flu symptoms coming on

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Immune Emergency Protocol --Within 24 hours of cold or flu symptoms coming on Research states it could reduce duration & intensity This information is educational only and should not be used in place of medical advice. HIGHLY RECOMMEND YOU PUT TOGETHER YOUR "Immune Emergency Kit" -Have available at home and take with you when you travel -Cold & Flu Symptoms tend to happen at non ideal times -Zinc is harder to find at the last minute 1. Vitamin C: - ~500-1000mg of Vitamin C a day - Can take for the duration of the symptoms 2. Zinc: - ~40-80mg Elemental Zinc/day - Take UP TO 7 DAYS or STOP prior if symptoms go away before than - Better to take in 2-4 dosages throughout the day to avoid nausea - Zinc lozenges, tablets or capsules are the most common forms of supplementation - DO NOT CONTINUE TO TAKE AFTER 7-10 DAYS even if symptoms persists. Continuation of high levels of zinc interferes with copper absorption. The goal while training is to stay healthy, remain injury free and recover strong. This allows the opportunity to get the best out of your competition potential! Sometimes the athlete can do everything right on the hydration, nutrition & sleep goals but still finds themselves getting the sniffles or starting to feel under the weather. Is there anything that can be done to help the athlete when this occurs? Believe it or not there is! Go Team! Here are suggested Klean Athlete, Thorne and other brand supplements that match the "Striking While it's Hot!" 24 hour Immune Emergency Protocol They are suggestions only. NOT mandatory. They do not take place of medical advice. I did provide multiple options for some supplements. You can also use the site to look for other products you might have personal interest in. Just go to the catalog button at the top. Please reach out to me at 513.779.6444 or info@dawnweatherwax.com with questions. Please consider joining my Dawn Weatherwaxs Sports Nutrition Academy (DWSNA) "Building a better athlete by optimizing every stage of growth, health, and athleticism through sports nutrition that best fits the athlete" Aimed for parents of athletes between 6-18 years old. Have a Great & Healthy Day!

Tart Cherry-Quercetin Protocol For Major Sporting Competitions/Sleep/Hard Training Cycles Fuelbot

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These products or advice is not intended to diagnose, treat, cure or prevent any disease. Always consult your health care provider before taking any supplements. Pregnant or lactating women, people with existing medical conditions, or people taking medications should consult their health care provider/s before taking any dietary supplement. If you experience any adverse condition after taking this dietary supplement, discontinue use immediately and consult your health care provider. Keep out of reach of children. To watch ~6 min Video on Tart Cherries on Performance and Sleep go to: https://www.sn2g.com/post/tart-cherries-on-performance-sleep To get to protocol if Not part of Dawn Weatherwax's Sports Nutrition Academy (DNSWA) https://www.sn2g.com/post/tart-cherries-on-performance-sleep-protocol To Get to protocol from your Dawn Weatherwax's Sports Nutrition Academy: (DNSWA) https://dawnweatherwaxsportsnutritionacademy.thinkific.com/bundles/Pre-Launch-Dawn-Weatherwaxs-Sports-Nutrition-Academy-Nutrition To read Swimming World Article: Pucker Up: Benefits of Tart Cherries Tart Cherry Banana Muffins Please consider joining my Dawn Weatherwax's Sports Nutrition Academy (DWSNA) "Building a better athlete by optimizing every stage of growth, health, and athleticism through sports nutrition that best fits the athlete" Aimed for parents of athletes between 6-18 years old. FOR BIG RACES/EVENTS/COMPETITION/Heavy Training Loads (Optional for tart cherry) Not advised to continue beyond these times Start 3-7 days prior until 2-3 days after Hard Trainings/Major Competitions 500-1000mg Tart Cherry/day 250-500mg per time 2x a day 1x AM or 2 hours prior to activity/competition/heavy training session 1x before bed time on an empty stomach/eat before evening snack One Dosage: ~250-500mg in capsule/chews ~1/8-1/4 tsp in tart cherry extract powder ~2-4T or 30-60ml concentrate ~8-16oz or ~250-500mL in juice form For sleeping purposes on nights of competition or struggling with sleep in general you can also do a full dose before bed ~200-500mg in capsule ~1/8-1/4 tsp in tart cherry extract powder ~2-6T or 30-90ml concentrate ~8-24oz or ~250-750mL in juice form For very had training periods can do a full dose before bed ~480-500mg in capsule ~1/4 tsp in tart cherry extract powder ~2-3T or 60-90ml concentrate ~16-24oz or ~500-750mL in juice form Quecertin Start 3-7 days prior until 2-3 days after 500-1000mg Quercetin/day 250-500mg per time 2x a day 1x AM or around activity 1x PM or bed time Vit C Start 3-7 days prior until 2-3 days after 500-1000mg Vit/day 250-500mg per time 2x a day 1x AM or around activity 1x PM or bed time

Supplement Guide for Young Swimmers!

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Supplement Guide For Young Swimmers! Made for parents with young athletes. Suggestions Only If you want to be an Olympian or World Champion then Train like One! Strong Immune System = Fewer Days Out of the Water The information contained herein is for informational purposes only and does not establish a doctor-patient relationship.

Healthy Aging – Skin Health

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Lacto ovo Vegetarian

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HI Here are supplement recommendations with directions. They are not mandatory. I did provide a couple of options for the same product. Thank you! Dawn