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Nutrient Guide

Stage 1:  Heal the Gut

You won't be able to digest nutrients very well if your gut health is compromised.  Start here!   

If you don't have any tummy issues, then skip to Stage 2.  

Stage 2: The Basics

Minerals and Organs have a full complement of everything your body needs in the right ratios.   

Make these lifelong habits.

Stage 3: Detox

Toxins can prevent weight loss, cause fatty liver, and interfere with nutrient absorption. 

Head on our to the Detox Guide to find out more.  

Stage 4: Optimize

You might need extra bits of things if you are short on nutrients.  Maybe you have been low on some of them since birth! Take these as you adjust your lifestyle an eating habits to be healthier and to "top up your gas tank", so to speak.   Then go back to Stage 2. 

VIGEO can now make personalized formulas just for you, delivered to your door.  If you don't want to have a whole drawer of bottles, let us do the legwork for you!   Let us help you optimize your Stage 4 Nutrients!  

Stage 5: Peptides

Peptides can help accelerate healing, weight loss, brain clarity, and more. 

Head over to our Peptide Guide to learn more.  

Stage 6: Add When Needed

We all have special needs.  Immunity, cancer, addiction.  Maybe these will help.

Nootropics

You don't "need" these substances but they might help with energy, mood, weight and blood sugar regulation.  Nootropics are cognitive enhancers that won't make you jittery like caffeine.

Macros

VIGEO mainly focuses on micronutrients.  But what you eat is important too.  

DNA Mutations and Methylation Issues

Your DNA mutations + Fortified foods may be causing sleep problems, high blood pressure, high cholesterol, ADHD, anxiety, or depression.   

GOOD NEWS!  This is preventable and curable.

Stage 1:  Heal the Gut

Watch This First

This is a great little documentary about the importance of vitamins.  

https://thatvitaminmovie.com/ movie/freescreening

BPC-157 Oral Peptide

Body Protective Complex 157 is an oral peptide which helps the stomach and digestive system regain optimal flow.  Peptides are chains of amino acids which link together to become proteins.  I recommend taking one capsule a day for several weeks, then one or two a week thereafter, or whenever you feel like you need a digestive reset.  I personally take them before and during my long races as they keep my stomach feeling happy.   More than anything else I have recommended to people, oral BPC-157 has had noticeable, beneficial gut effects.  Peptides are amazing and come in many more forms, Ben Greenfield has some great information about it linked below. 

 

Buy from VIGEO Health for $90.

https://swisschems.is/product/bpc-157-30000-mcg-60capsules-0-5mg-capsule/

 

https://bengreenfieldlife.com/article/peptides-part-1/

Colostrum

Colostrum is the first milk produced by a mother after having a baby.  It is what helps a child develop a robust stomach culture and gut bacteria, plus coats the stomach to help with digestion.   For healing and repairing intestinal issues, this can be amazing.  Check out the article below for more info. I use bovine or goat colostrum before and during my long races for a happy tummy. 

 

https://getkion.com/blogs/all/what-is-colostrum?


https://www.bulksupplements.com/products/colostrum

https://www.amazon.com/MT-CAPRA-SINCE-1928-Immunoglobulins/dp/B07QMYNC6P

Digestive Enzymes

That bloated feeling after a big meal when food sits in your stomach for too long.  If heartburn, bloatin and acid reflux are a problem, then you might be short on the enzymes in your stomach which digest the food you eat.   Also, enzymes, if taken on an empty stomach (so not needed for digestion) help to heal the body and minimize scars, etc.   You will notice the high price on the link below, but also notice that these are much more powerful than a normal enzyme bottle.  When it comes to enzymes, the more the better.  The creator of this brand said he took 2000 of these pills in one day to make sure there were no ill effects.  Turns out the only side effect was that all the scars on his body got less noticeable!   Take some before or after a big meal to help an upset stomach.   If gluten is a special problem, they sell gluten enzymes too.   Supposedly Celiacs can take those and tolerate a wheat a little.  

https://bioptimizers.com/shop/products/masszymes

Constipation

The first rule of digestion is never to get constipated.  Long term constipation might be a side effect of low iodine and copper, see Iodine and Copper sections. Chronic constipation can cause hemorrhoids, impaction, leaky gut, and just isn’t fun.  To prevent this, you can try several things.   First is drinking enough liquids and eating regular foods.  Your digestive bacteria increase and multiply according to your eating habits.  When you eat something new or strange, you may not have as much ability to digest the new food as quickly as your normal ones.  Bread and high-starch vegetables can definitely slow you down in that way, and high-fiber vegetables can sometimes cause the same problem.  Or maybe you aren’t eating enough fat consistently to keep the bile moving through your gallbladder, leading to lack of bile in your stomach to digest high-fat meals.  Second, try digestive enzymes, colostrum and/or a couple extra grams of Vitamin C, taken multiple times throughout the day.   Third, add some SloMag or more Vitamin C before bed.  Remember when I said there were forms of Magnesium that would give loose stools?   Magnesium Chloride is one of those, and if taken at bedtime, can help with regular bowels.   Fourth, some form of an herbal complex (like Dr. Schulze’s listed below) could be a consistent, long-term solution that doesn’t include harsh laxatives.

 

https://www.amazon.com/Slow-Mag-Mg-Magnesium-Chloride-Supplement/dp/B07Y945GTQ

 

https://www.amazon.com/Dr-Schulzes-Intestinal-Formula-Capsules/dp/B01M8QO2T9

Diarrhea

Causes of diarrhea can be complicated. If you have food sensitivities, try to boost your gut health by adding Oral BPC-157 and Colostrum. If you are missing your gallbladder, add some Ox Bile before meals to help digest fats. If you are nervous or stressed, some helpful tools can be prayer, meditation, a good friend to talk to, or a calm space. You might also try Diatomaceous Earth which can help regulate bowl movements and clean out the colon.

 

If you are inconsistent and sometime alternate between diarrhea and constipation, you may have liver and gallbladder stones (even/especially if you have had your gallbladder removed). In this case we suggest doing a liver cleanse. This is a great book with directions and education: The Amazing Liver and Gallbladder Flush. Here’s a podcast that’s short and sweet: https://projectlifemastery.com/amazing-liver-and-gallbladder-flush/

Stage 2:  The Basics

Organ Supplement

Forget multivitamins, and go for organ supplements.  These contain all the nutrients and minerals you need aside from Vitamin C, plus they have the magic ingredient: peptides.  If you don't know what peptides are, check our peptide page which explains why the are so amazing and how they can help you.

https://ancestralsupplements.com/collections/shop/products/grass-fed-beef-organs-liver-heart-kidney-pancreas-spleen-1

Liver and Organs:  Eating the actual organ meat is better than taking a multivitamin.  With the rare exception of Vitamin C, liver contains all the nutrients we need to thrive.  Amazing.  Just one serving of liver provides the nutrients of a whole weeks' worth of salad.  Go eat some liver and onions.  Liverwurst and Braunschweiger, too!  Or, try some desiccated liver chips, which are slightly more palatable.    Don't forget the other organs as well...your ancestors stayed healthy by eating the whole animals, not just the muscle meat in a steak.

 

https://shop.carnivoreaurelius.com/

Trace Minerals

Over 90% of people have excess calcium in their bodies.  You have probably heard the slogan “Got Milk?”   You also probably have absorbed the concept that bones contain calcium from this catchy ad campaign (paid for by the dairy council!).  What you may not realize is that bones contain 12 major minerals, along with more than 60 other trace minerals.   Calcium is perhaps the one thing that we almost always get enough of in food, whether we eat a lot of dairy or not. 

 

When minerals are out of balance or there is a shortage, the body must choose which functions to prioritize.  It may not be a surprise to hear that the body will always choose to prioritize the functions which keep you alive!  However, the non-optimized parts which now aren’t working can leave you feeling less than optimal.

 

  • Excess calcium leads to a deficit in magnesium and suppresses the adrenal gland.

  • Adrenal gland malfunction leads to a loss of sodium and potassium in urine.

  • Low potassium leads to thyroid problems and slow metabolism.

  • Low sodium leads to low stomach acid, heartburn and digestive issues.

  • Low stomach acid leads to less ability to digest protein and essential amino acids.

  • Low sodium also suppresses the cells’ ability to absorb amino acids and glucose

  • Cells are starved for glucose and amino acids, leading to cravings and increased food intake. 

  • Fat cells are the only places where glucose can be absorbed without sodium, leading to weight gain. 

 

Excess calcium and mineral imbalances cause multiple health problems, including obesity, heart disease, hypothyroidism, diabetes, anxiety, migraines, depression, dementia, and hypertension.  However, it turns out that sea water contains all the trace minerals in just the right ratios that we need in our bodies.   Isn’t our creator amazing?!  

https://www.beamminerals.com/products/beam-minerals-advanced-electrolyte-micronutrient-support

 

https://www.amazon.com/Trace-Minerals-Research-Concentrace-Mineral/dp/B005BP5UCM

Sodium/Potassium

The war on salt by the government might have caused more harm than good for many people.  Salt is an essential nutrient, not a condiment.  The salt in your body is recycled many times over by your kidneys, meaning that you process 3 POUNDS of salt every day.  Whether you eat an extra teaspoon of salt in a day, is a drop in a bucket compared to that.   Salt DOES NOT affect high blood pressure.  Restricting salt can make blood sugar regulation worse, as well as cause dizziness, dehydration, weight gain, low blood pressure and cognitive impairment.  Add salt to your food, but use only sea salt or other UNREFINED salt.  Redmond Salt is mined in Utah and has lots of other minerals as well.  If salt tastes good to you, then your body is telling you that you need more of it.  Alternatively, drink LMNT or just add some sea salt to a glass of lemon water.  If you take in too much, you will excrete it, so it’s not dangerous.  If you are preparing to take iodine or feel like you are detoxing from heavy metals or other problems, consider salt loading for a week.   ¼ - ½ teaspoon salt dissolved in warm water with 12 ounces of cool water after.    See Iodine section for more info.

https://www.amazon.com/Salt-Fix-Experts-Wrong-Eating/dp/0451496981

 

http://elementallabs.refr.cc/westrum

Stage 3:  Detox

Stage 4:  Optimize

Copper

Copper Benefits:  Too many to fit on this page.  Helps chelate heavy metals like fluoride.  Helps with energy and brain fog.  Helps with nerve pain, numbness, tingling, peripheral neuropathy.  Helps prevent DOMS after hard workouts for athletes.   Prevents nausea.  Helps with morning sickness during pregnancy.   Helps with histamine and allergic reactions.   Boosts immune system.   Helps balance iron and prevent anemia.

Important! Copper needs cofactors! You cannot just take copper on its own for more than a week or two without adding  Zinc, Vitamin C, Magnesium, B Vitamins,  etc.   Ask VIGEO for a more detailed breakdown of nutrient cofactors.   If you are getting grey fingernails, then you need more zinc to balance out your copper intake.   

Tablets: https://www.amazon.com/Swanson-Antioxidant-Support-Mineral-Supplement/dp/B00068TSEK

Liquid:  Copper Sulfate crystals   

Get a lifetime supply from VIGEO for $20.

Iodine

Iodine is critically important to the Thyroid gland as well as the stomach and ovaries.  If you are diagnosed with Hashimoto’s (hypothyroidism) it’s likely that a shortage of iodine is causing these issues.  Iodine deficiency can include constipation, low energy, cold hands and feet, skin issues and a multitude of other symptoms (do a Google search for hypothyroid symptoms). In our toxic world, Bromine can stand in for Iodine (they are both Halides in the Periodic Table) and when this happens your hormones won’t function correctly.  In the podcast below, Dr. Brownstein states that 75% of the blood tests of his new patients indicated they needed Thyroid hormones.  When he tested them for Iodine deficiency, 96% of his patients were severely low on iodine. When he had them supplement with iodine, some of those patients no longer needed Thyroid hormones.  Tread carefully here.  Large doses of iodine may cause temporary goiter symptoms as the Thyroid quickly expands to soak in Iodine and get rid of Bromine (like a dry sponge soaking up water).   It is recommended to start companion supplements a week before iodine to help chelate Bromine from the body, including Vitamin C, Selenium, Copper, Magnesium, B Complex, and Salt.  Take Iodine supplements away from food and other supplements. See the Iodine Truth Group on Facebook for more info on dosing.  Yes, these supplements have 100x the RDA of iodine in them.  The RDA was written just to prevent goiter… we want to optimize our health, not just be barely alive!  The body can hold 1500 mg of Iodine at a time, and Japanese women (who have the lowest incidence of recorded thyroid problems) get 12 mg a day on average.  Correcting a hypothyroid deficiency may also help with high cholesterol and high blood pressure.   If you take blood pressure meds, as you supplement with iodine, monitor and reduce your meds accordingly.

http://truemedmd.com/2014/03/iodine-bromine-detox-unrefined-salt-jeffrey-dach-md/

https://www.amazon.com/dp/B005MKP9OK/ref=twister_B01N7C1HZS

 

https://www.amazon.com/Carlyle-Lugols-Percent-Potassium-Solution/dp/B07C2KTNSM   1 drop is 2.5 mg

 

https://www.learntruehealth.com/the-many-benefits-of-iodine-with-dr-david-brownstein/


https://alivenhealthy.com/2021/10/19/how-to-use-iodine-to-improve-immunity-and-prevent-infection-naturally/

Magnesium

90% of people are deficient in magnesium and it can affect sleep and cause muscle cramps. There are 20 versions of magnesium and most of them give you diarrhea or just don’t aren’t very digestible.   Look for the Glycinate, Threonate, Malate or Mag w/SRT forms to avoid that problem and consider a combination of multiple forms to target many organs at once.  Yet a proper for of magnesium is amazing for sleep, energy, skin, heart issues, chronic fatigue, acid reflux, anxiety, digestion, depression, headaches, IBS, neve problems, and Raynaud’s, among other things. Take these at night as they usually help with sleep.

 

https://bioptimizers.com/shop/products/magnesium-breakthrough

 

https://bit.ly/3O8eblBJigsaw Health Mag w/SRT

Vitamin C

Vitamin C is a great antioxidant. Use it to bowel tolerance to avoid taking antibiotics and to get over colds faster. Liposomal forms are as good as getting C in an IV!  I buy large bottles of it 1000 mg per capsule at the Vitamin Shoppe or Costco.  Cheap versions are fine for this vitamin.   It’s water soluble so divided doses over a day is better than one large dose.  Vitamin C can be taken safely at much higher doses than recommended on the bottle.

 

https://www.amazon.com/Liposomal-Vitamin-1200mg-Serving-Capsules/dp/B07DH1ZJZ9 

Zinc

If it’s winter, you’ve been around someone who’s sick, or you want to bump up your immune system, Zinc is a powerhouse.  Resveratrol and Spermidine are effect against symptoms of long Cov1d.  These combos can also help with allergies, inflammation, and viruses.   Add Copper if you take Zinc, they really need to be balanced.

 

https://www.upgradedformulas.com/products/zinc

Kidney (Selenium)

Kidney provides high amounts of selenium as well as peptides and cofactors, and has been good for alleviating all sorts of allergy symptoms. Selenium is a trace element essential for thyroid and metabolism health. Correcting a deficiency might also help with asthma, prostate problems, Alzheimer’s, Parkinsons, and Multiple sclerosis.   Selenium is one of a few things we can measure - get a blood test to check your levels.  

https://ancestralsupplements.com/collections/allergy-support/products/grass-fed-kidney-by-ancestral-supplements-1

Vitamin D3

Most people are deficient in D especially in the winter. I take 5,000 IU a day most days, and if I’m around someone who is sick, I bump it up to 50,000 IU a day for a few days. Although it is fat-soluble it takes waaaaay more than that to cause toxicity problems. If you are worried about your immune system and C0VID, which seems to hit the hardest if you are overweight and/or have (pre)diabetes, take Vitamin D2 + K3 at 5,000 IU a day, plus a couple GRAMS of vitamin C.    Take Vitamin D3 ONLY in the morning, D can affect sleep when taken too late in the day as it affects cortisol levels.  D3, K2, Magnesium and Calcium all work together synergistically so need to be taken in balance.   High levels of Vit D have been shown to be capable of healing old injuries and perform many important functions.  Sunshine is often not enough.

Vitamin K

Vitamin K2 carries Calcium around the body, and if there is not enough K2, Calcium gets deposited where it shouldn’t, such as in your arteries and the plaque behind your teeth.  I’m convinced that lack of Vitamin K2 is a hidden factor in heart attacks.   It can also help prevent kidney stones. Take with cofactors Vitamin D and Magnesium.

https://www.k-vitamins.com/index.php?page=vitamin-k-buy-now

B Complex

If you feel overly tired too often, a B Complex might pep you up. Especially important if you’ve drunk a lot of alcohol in your life or been a smoker.  If you have a history of smoking or alcohol, then consider adding a sublingual B12 supplement as well.   Choose only Methylated versions of B Vitamins which say Folate and Methylcobalamin.  

AVOID Folic Acid and Fortified/Enriched Foods.  These can't be digested by most people due to genetic mutations and cause poor sleep, high blood pressure, high cholesterol, depression and anxiety.  

 

Chromium

Low Chromium can be a sign of poor blood sugar control and insulin/diabetic issues.    Can be a sign of fatty liver disease and alcohol issues.    Excess chromium is rare.    Signs of low chromium include hypoglycemia and a need to snack at night.  

https://www.amazon.com/Pure-Encapsulations-Picolinate-Hypoallergenic-Metabolism/dp/B00172YQHI/

Borax

20 Mule Team Borax Laundry detergent for arthritis?   Yes!  Borax is just the element Boron with some fancy advertising.  And in tiny doses, Boron is essential for joint health and can prevent and cure joint issues including Rheumatoid Arthritis.  There’s even a Facebook group which talks about how great Borax works for Arthritis.  Well, what they mostly do is talk people off the ledge who are afraid of eating laundry detergent!  Don’t be that person.  Repeat after me:  Boron is an element. Boron has good antiseptic, antifungal, and antiviral properties, and is essential for the integrity and function of cell walls. Boron has the highest concentration in the parathyroid glands, followed by bones and dental enamel. It is essential for healthy bone and joint function, regulating the absorption and metabolism of calcium, magnesium and phosphorus through its influence on the parathyroid glands.  Boron is for the parathyroids what iodine is for the thyroid.  Take 1/8 – 1/4 teaspoon of borax in a glass of water a few days a week in the morning.  Less if you are a small person.  Don’t buy expensive supplements for this, a box of Borax will last you for years.  The rest of it will help clean your laundry and keep the bugs out of your house too.

https://www.amazon.com/Borax-Laundry-Booster-Powder-Pounds/dp/B018HUUK40/

Lithium

Mood and sleep regulator. Product for bone marrow for white blood cells. Intrinsic relationship with B12. If B12 is high in blood but low in Oligoscan, its because low lithium. Lithium increases binding proteins for B12 inside the cells.   May help with Fibromyalgia and Nerve pain. 

https://www.amazon.com/Pure-Encapsulations-Hypoallergenic-Supplement-Emotional/dp/B00DEQERAQ/

Phosphorus

This is the most important mineral after calcium, including 80% in bone and 20% in the brain, muscles and blood, particularly in the form of phosphoprotein compounds, phospholipids, and ATP.  Phosphorus plays three important roles: Structural role: with calcium, it is the mineral structure of bone,  Energy role: storage and transfer of energy (ATP)

Has a Role in cell permeability.  Low Phosphorus indicates adrenal fatigue.
Important for strength in bonds between bones, tissue, collagen

Sources- Phosphorus is found in fish and shellfish, eggs, meat, poultry, legumes, nuts and whole grains. 

 

DO NOT TAKE AS A SUPPLEMENT, GET FROM FOOD SOURCES. 

B12

B12 is involved in Metabolism of nucleic acids, Methionine synthesis and DNA synthesis.   Helps with anemia.   Deficiency may cause neurological pain.  Helps with Blood building, DNA production, Nerve and cell health (supports Red Blood Cell production), helps to prevent megaloblastic anemia that makes people tired and weak, vital role in cell production and supports healthy hair, skin, nails.  

Cofactor for enzymatic reactions in the methionine and folate cycles. The B vitamins are required for clearance of homocysteine

Choose a form that says Methylcobalamin.   If yours says Cyanocobalamin, please throw it aways, it's a synthetic form which contains cyanide.  

Avoid Energy drinks and foods which contain Cyanocobalamin.

Stage 6:  Other Options

Alpha Lipoic Acid

Most people in the US have Non-Alcoholic Fatty Liver (NAFLD) disease.  It’s one of the most pervasive underlying causes of other problems like heart disease and cancer.   The liver actually expands inside the body as it tries to deal with all of the junk food, processed foods and toxins, etc.  It’s part of the reason why you see big abdomens even on thinner people.   Luckily there is something you can do about it.  I would recommend an herbal Liver Support complex, as well as Alpha Lipoic Acid (ALA) which works wonders at helping the liver and reducing belly fat.  If you take ALA, take a B Vitamin Complex occasionally (only in the morning as it can keep you awake if taken at night) or an organ supplement.  Click the PDF file button for an amazing interview with Bert Berkson about how ALA saved a couple who had been left to die of liver poisoning.

 

https://www.amazon.com/Stabilized-R-Alpha-Increased-Absorption-R-Lipoate/dp/B07DP8DHBH

 

https://www.amazon.com/Best-Liver-Supplements-Milk-Thistle/dp/B01NCUJPBF

Omega 3 - C15:0

If you don't eat Sardines or Wild Salmon often, most people get too many bad Omega-6 vegetable oils in their diet and not enough good Omega-3.  

Many Omega 3 products are rancid before they reach your door, and taking bad Fish Oil is worse than nothing at all.  C15:0 is the first fatty acid to be discovered in 90 years, and it is in capsule form and cannot degrade/go rancid like most oils. 

https://fatty15.com/VIGEO

Vitamin B17

In the remote regions of the Himalaya Mountains is a tribe called the Hunza.   A man’s wealth in that community is measured by how many apricot trees he owns.  The most prized part of the fruit is the tiny seed inside the pit. 

The rate of cancer in the Hunza people is ZERO.
 

Vitamin B17 is also known as Nitriloside, and sometimes called Amygdalin. When the B17 is isolated and concentrated for cancer therapy, it is called Laetrile. B17 is found in the pits of fruits including apricot, apple, cherries, peaches and plums; as well as lima beans, sorghum, and clover. You should eat only as many seeds in a day as you would eat the actual fruit.  3-5 apricot seeds per day is a reasonable amount.  Buy them on Amazon.

 

In some studies, people taking B17 had an almost 0% chance of getting cancer. 

Watch this video for more information!

Bromantane

Bromantane is a exciting Nootropic which can help with physical and mental performance, brain function, immune health, and overall energy.   It was developed by Russia in the 1980s to give soldiers more stamina and energy for long days of training.   Bromantane is an actoprotector, meaning it is a class of compound which can boost physical activity, especially under extreme physical conditions.

Sorry, WADA athletes, but Bromantane is actually a banned substance for you because it actually does do the things it claims to do, which is provide an unfair advantage in races.  

The effects of Bromantane can last up to 11 hours, so it should be taken in the morning.   Ask us about getting a sample to see if you can benefit!

https://evidencelive.org/bromantane/

Creatine

Bodybuilders have known of the muscle building power of creatine for a long time.  It also helps with cognition, muscle repair, age-related bone and muscle loss, testosterone production, and heart health.  But there is no benefit to the old-style method of cycling large amounts. Instead take up to 5 grams each day, preferably in two doses.    This is a cheap supplement available everywhere sold in various powders, capsules, etc.  

 

https://bengreenfieldfitness.com/article/supplements-articles/best-creatine

 

https://www.bulksupplements.com/products/creatine-monohydrate

Apple Pectin

There’s a reason why the phrase “An apple a day keeps the doctor away” has survived the test of time.  The pectin found in apples and several other fruits has the ability to detox heavy metals quickly.   In fact, dosing with apple pectin removed 75% of the radiation from victims of the Chernobyl nuclear meltdown in just 5 weeks.  It is also helps with digestion, regulating blood sugar, lowering blood pressure, and fighting cancer.   

 

https://www.amazon.com/Apple-Pectin-700mg-Capsules-Pack/dp/B0041TVQL8

Betaine HCL Pepsin

Acid Reflux or heartburn much?  It’s possible that you have too little acid in your stomach rather than too much.  Too little stomach acid impairs digestion of many nutrients including iron, and make food sit in your stomach longer, which can be uncomfortable.  Put the chalky antacids back in the box and try adding some Pepsin and enzymes instead.

 

https://www.amazon.com/Doctors-Best-Betaine-Gentian-Digestion/dp/B00H40XPH4

Niacin

If you or anyone you know struggles with depression, alcoholism, bipolar, PTSD, brain fog, etc. then Niacin is a huge part of the answer. Depression is sometimes a deficiency of micronutrients in the body, and niacin is a common problem.  The trick is to take enough niacin to make a difference.  500 mg is a maintenance dose but with depression you could take 3-4 grams a day in divided doses.  You might see a change after a couple of weeks of high dose with depression, but full recovery might be several months.  Also, niacin causes a flush which is why I recommend specifically INOSITOL HEXANICOTINATE, it's flush free.  There’s a book listed below which is essential to learn more about Niacin if you know someone who needs it.  Niacin is also good for preventing cataracts. 

 

https://www.amazon.com/Best-Naturals-Niacin-500-Capsules/dp/B013RKX0RY

 

https://www.amazon.com/Niacin-Story-Wonderful-Healing-Properties/dp/1591202752

Modified Citrus Pectin

Your fight or flight response is supposed to kick in when you get chased by a moose.  But in our digital world, our body can get stuck in a cycle of overreaction caused by never-ending text messages, driving in traffic, and high-stress lifestyles.   The underlying cause of this is an overproduction of Galactin-5.   It can also kick in overdrive due to Lyme disease, parasites, toxins, or mold.   Modified Citrus Pectin fills the receptors that Galactin-5 usually fill and stops the cycle of fight or flight.  Modified Citrus Pectin needs to have a low molecular weight to be biologically effective.   It is available under the name brand Pectasol in powder, chewable or capsules.  You can start out by taking up to 15 grams a day in divided doses on an empty stomach.  After a while, the maintenance dose is 5 grams.  A bottle of these chewable tablets over a month brought back my lost sense of smell from c0vid.  

 

https://www.amazon.com/ecoNugenics-PectaSol-C-Modified-Cellular-Supplement/dp/B000H8BLDU

 

https://www.amazon.com/Survival-Paradox-Reversing-Chronic-Disease/dp/1544519524

Collagen, Bone Broth and Gelatin

Unless you eat nose to tail of the animals that provide you your meat, you are missing out on the most important parts for good health.   Animal bones and ligaments provide the ingredients which help our own joints, skin and bones stay healthy.   If you don’t want to gnaw the end of a chicken leg, then bone broth and collagen powder can help retain healthy skin, prevent strains and sprains, and give us the raw materials to heal ourselves.   Add these to soups or hot teas.   Gelatin (Jello) eaten 1/2 hour before physical therapy, or a hard workout, can help heal ligaments too.  Bring on the green jello!  Make your own bone broth at home, too.

 

https://www.amazon.com/Collagen-Peptides-Grass-Fed-Certified-Friendly/dp/B00XQ2XGAA

 

https://www.amazon.com/Unflavored-Contains-Collagen-Glucosamine-Gut-Friendly/dp/B07X8YXLDJ

 

https://www.amazon.com/Gelatin-Protein-Powder-Myers-Protocol/dp/B07BSJ18NJ

C0Q10

If you are taking statins, you NEED to supplement C0Q10.   Also please reconsider the need for statins at all.   Side effects of statins include muscle pain, nausea, organ damage and increased blood sugar.  Hey, your body needs cholesterol to function properly.  Really.  Do some research.  Anyway, C0Q10 can help with your mitochondrial health.   The mitochondria are the powerhouses of your cells, and stronger mitochondria make your cells function more effectively.  C0Q10 may also help with healthy fingernails and skin.   If you take regular C0Q10, take it with some dietary fat to help with absorption.  If you go with MitoQ, their research says just take it on an empty stomach.

 

https://www.mitoq.com/science/how-mitoq-works

 

https://www.amazon.com/Kirkland-Signature-Maximum-Potency-Softgels/dp/B095GV1TN2

Kava

Kava is a drink which originated in the South Pacific, and been used there socially for centuries.  In fact there are probably more Kava bars than alcohol bars still today.  In larger doses, Kava can provide a slightly euphoric effect, yet it is not addictive and much safe than alcohol.  It can also be used to boost energy, improve athletic performance, and help with relaxation.   Ben Greenfield has several podcasts about Kava.  Buy pre-made drinks, or brew your own like a native.   I like to add a bit of heavy cream and stevia to cut the bitter flavor when sipping it with friends.  

https://bengreenfieldlife.com/podcast/jw-ross-podcast/

https://kalmwithkava.com/

Nicotene

Unlike cigarettes, which can have up to 7000 different carcinogens, nicotine alone has many health benefits, including for your brain.   Getting nicotine via patches or gum, rather than an instant cigarette hit, slows down the absorption to almost 20 minutes, making it less addicting.   Addictive personalities beware, it can still be habit forming!  Use sparingly, and only in the morning or early afternoon.  I chew 2mg gum, which is a tiny amount compared to a cigarette, but it’s good for long drives to stay awake, or a burst of creativity.

 

https://blog.lucy.co/health-effects-of-nicotine/

 

https://lucy.co/products/chewpark

Ketones

The Keto diet has made Ketones into a household word.   Yet the ability to buy liquid exogenous ketones has just been available in that last couple of years.   Those first products cost more than $30,000 each...lucky for us, the cost is now less than a cup of coffee.   Ketones can help with fasting, energy, brain health, and exercise.  With liquid ketones, your body can actually use two different fuels at the same time, ketones and glucose.   They taste pretty bad, but it's worth the grimace to check them out.

https://hvmn.com/products/ketone-iq-shots?variant=42491435516073​

Mushrooms

Mushrooms can be powerful immune system boosters and are also good for cognitive ability.   Paul Stamets is a mushroom expert and has amazing books on the subject if you want further reading.   Mushrooms also give foods that hearty, umami flavor.   A mix of mushroom powder added to soups or stews is a great way to combine flavor and nutrients. 

 

https://hostdefense.com/pages/why-host-defense

 

https://www.amazon.com/Host-Defense-MyCommunity-Comprehensive-Resilient/dp/B002WJ1BZK

 

https://www.amazon.com/Mushroom-Powder-CERTIFIED-ORGANIC-PRODUCT/dp/B01DR5RH1Y

DNA Mutations and Methylation Issues

TMG

TMG stands for TriMethylGylcine.   TMG helps convert homocysteine to methionine.  DNA Mutations such as MTHFR and low levels of B Vitamins may cause a buildup of homocysteine. 

 

Homocysteine is a common amino acid, and high levels are associated with heart disease and other inflammatory illnesses. High homocysteine levels are also linked to blood vessel issues, such as blockage, and may impact the brain, lungs or heart. There are also associations to cancer, liver disease, peripheral neuropathy and mental illness. Interestingly, high homocysteine levels also present with low levels of B vitamins, such as folate and B12. TMG works along with these vitamins to help support proper methylation and reduce homocysteine levels.

https://www.amazon.com/Double-Wood-Supplements-Trimethylglycine-Homocysteine/dp/B0CQZ5D17S

SAM-e

SAMe might help you if you have the COMT or AHCT DNA Mutations.  Please listen to this short podcast before trying SAMe!   https://podcasts.apple.com/gb/podcast/mapping-same-with-dr-ben-lynch-328/id1325256647?i=1000569056588

 

90% of SAMe is used to make creatine and phosphatidylcholine. You might try supplementing with those directly instead, it saves the process of making more SAMe.  A byproduct of SAMe is homocysteine.  SAMe also speeds up the CBS enzyme which produces an excess of hydrogen sulfide gasses. 

 

If you choose to supplement, choose a brand with an acid resistant capsule that comes in blister pack or uses desiccant.  Otherwise it won't do much.

 

Try this test to see if SAMe will help you:  Take 50 - 100 mg SAM in the evening. If you fall asleep and/or calm down, then your Methylation pathways are open.  If you become irritable or get a headaches then SAMe is not right for you, your methylation pathways are not working.  Neutralize symptoms with niacin (nicotinic acid).

DIM

DIM stands for Diindolymethane.  DIM supplementation helps to metabolize estrogen into more good metabolites than the potentially harmful metabolites. It also appears to help destroy cancer cells and reduce inflammation.  Certain DNA mutations such as MTHFR, COMT, etc can affect your ability to break down estrogen and clear it from the body.  This can happen in men and women.   Signs of estrogen dominance include recurring PMS, weight gain, fibrocystic breasts, endometriosis, anxiety, depression, bloating, brain fog, insomnia, breast tenderness, mood swings, abdominal weight, lethargy/fatigue, irritability, and/or low libido.  

https://methyl-life.com/blogs/health-issues/living-with-mthfr-estrogen-dominance

https://www.amazon.com/Bronson-Supplement-Diindolymethane-Absorption-Metabolism/dp/B082BF13C2

Sleep

The biggest effect on sleep is excess Folic Acid in your diet.   Check your protein powders, energy drinks, crackers, cookies, bread, pasta, rice and any other foods with wheat or grains.   If it says ENRICHED or FORTIFIED, then find another brand that is NOT enriched or fortified.   Synthetic Folic Acid is not tolerated by our brains and makes us "tired but wired".    Avoiding Folic Acid for just a couple of days may make a huge improvement in your sleep.

The next thing to improve your sleep is avoiding Electro Magnetic Frequencies (EMFs) as much as possible.    There are a lot of EMFs you can't control, but you can control your own WIFI router and the phone in your pocket.   Sleep is sacred, and getting away from EMFs while you sleep is important.  Put your WIFI router on a timer that goes off at night.   Turn your phone on Airplane mode at night, or keep in the other room if you need to be on call.   Try to keep your phone away from your body as much as possible.  Don't use your laptop on you lap, keep it on the table. 

Things that may help with sleep include GABA, Theanine, Melatonin, and CBD.    You shouldn't need this every night but we all have nights we need something extra.

GABA: Trouble falling asleep?  If this is a regular occurrence, you might look at excess caffeine intake, low adrenals, Magnesium insufficiency, or too much Vitamin B as a culprit.   Sleep can be a moving target, and is affected by a multitude of variables.  For the occasional night where I’m awake longer than usual, I get up and take a mix of GABA, L-Theanine, and 5-HTP.   This never fails to put me out within ½ hour.  I might only take this once a month but when I need it, it works.   I say the same thing for the Doc Parsley mix linked below as well.

MELATONIN: Trouble staying asleep?   Do you always wake up at the same time?  If so, check the chart below and make a change.  If you are a restless sleeper, try melatonin.   The nice part about the hormone melatonin is that the body makes it in a positive feedback loop.  This means that if you supplement it, the body does not stop production of melatonin.  This means you can take a large dose without worrying that it will affect a future night’s sleep. 

 

In Chinese medicine, qi is the energy that flows throughout our organs and creates balance. Each internal part of the body experiences active qi flow at different times during the night:  https://campbellmedicalclinic.com/chinese-medicine-explains-why-you-wake-up-at-the-same-time-every-night/

  • 9 pm to 11 pm: The “triple burner,” or endocrine and lymphatic systems, is active. If these systems are out of balance, you might feel unhappy or depressed. Create a more relaxing bedtime routine so you can wait up feeling refreshed in the morning.

  • 11 pm to 1 am: The gall bladder is active. An imbalance might cause feelings of uncertainty and poor judgement. You may need to avoid alcohol or fatty foods and eat only a light snack before bed.

  • 1 am to 3 am: The liver is busy detoxifying our bodies and processing the emotions of the day. You might feel irritable or experience headaches when awake. If you consistently wake up at this time, you may have had too much alcohol or unhealthy food the night before, or you might be facing unresolved frustrations. Find healthier ways to deal with stress, like breathing exercises and detoxification treatments.

  • 3 am to 5 am: The lungs are active. You may feel sadness or have shallow breathing if your lungs are out of balance. Practice activating the vagus nerve before bed with breathing exercises and take some time to process your emotions with a trusted friend.

  • 5 am to 7 am: The large intestine is active. If it’s out of balance, you may feel defensive or stuck in a situation. If you’re frustrated about waking up before your alarm clock sounds, you may need more fiber or water in your diet so your large intestine can properly eliminate waste.

 

https://bengreenfieldfitness.com/transcripts/transcript-melatonin-supplementation

 

https://www.amazon.com/Natures-Plus-Dreaminol-Melatonin-L-Theanine/dp/B06XDY95YY

 

https://www.amazon.com/L-Theanine-Calm-Plex-Suntheanine-capsules-ProHealth/dp/B00OQUWT72

 

https://bengreenfieldfitness.com/transcripts/transcript-sleep-cocktail-ingredients

 

https://store.docparsley.com/products/sleep-remedy-single?variant=29572860117078

https://www.lazarusnaturals.com/cbd-gummy#244=5646&205=5480

Macronutrient Education

Fat

Fat is an essential nutrient.  Our brains need fat and cholesterol to have optimal health.   If fat is taken out of foods, that food space is usually refilled with chemicals and sugars.   Sugar is NOT essential to our body, but fat is.  If you don’t eat fat for a while, you can cause harm to your gallbladder.  The gallbladder stores bile which is produced in our bile ducts.  When you eat a fatty meal, bile is released to help digest that fat.   Eating fat regularly helps our gallbladder and bile ducts work properly.   Low-fat diets reduce the use of bile, leading to gallbladder stones, digestion problems, and if it gets bad enough, gallbladder removal.   Keep all your essential body parts intact by eating healthy animal fats and avoiding fake “I can’t believe it’s not butter” and vegetable oil fats. 

Protein - Essential Amino Acids

Amino acids are the building blocks of making proteins, which is what we use to repair our muscles and cells.  Did you know that you only digest about 49% of the protein in an egg?  33% of protein in meat?  3-17% of protein in those protein shakes?  The rest is either converted to sugar or excreted.  If you are eating a lot of protein but still not getting enough, this is the “Protein in a Pill”.  Scientists have cracked the code on the perfect ratio of each of the 9 essential amino acids needed in the human body.    Essential Amino Acids (EAAs) are 99% digestible, meaning that they are almost perfectly usable.  I use them when my muscles are sore, plus before and during races.  

 

https://www.amazon.com/dp/B07VJK2LGG

 

https://bodyhealth.com/blogs/news/the-power-of-essential-aminos

 

https://getkion.com/blogs/all/how-to-use-amino-acids

 

https://bodyhealth.com/blogs/news/the-science-of-protein-utilization

 

https://www.bulksupplements.com/products/essential-amino-acids-powder

https://www.bulksupplements.com/products/essential-amino-acids-capsules

Blood Sugar and the Insulin Response

Here’s what happens when you eat a big meal with lots of carbs or sugar.  The glucose content of your blood goes way up.   This, left unchecked, could kill you.  No joke.  Your body, to save your life, produces insulin, which helps usher that glucose into your fat cells.  This safely reduces your blood sugar down to acceptable levels, and the process happens over and over throughout the day while you eat.  Type I Diabetics can’t make insulin, so they must carefully regulate this through an insulin pump.  Type II Diabetics make lots of insulin, but their fat cells don’t want to take in more sugar, so they become insulin resistant.   More and more insulin is then required to force the fat cells to take in sugar.  This is actually really easy to fix.  STOP eating sugar and carbs/bread/pasta.   It’s the sugar which makes you fat, and the blood sugar/insulin cycle is how it happens.

So.  You gave in and ate that sweet potato.  There are a few things you can do before, during and after (larger than usual/worse than usual) meals to help reduce the impact on your body.   Fresh-squeezed lemon juice or apple cider vinegar in water with a meal helps reduce blood sugar.  So does a large sprinkle of Ceylon Cinnamon.  Bitter Melon Extract is a great supplement for regulation of blood sugar, too.   You also might try cooking your starches the day before you want to eat it.  Reheating potatoes or rice turns some of the carbohydrates into resistant starch, which doesn’t raise blood sugar.  

If you want to test foods out yourself and see real time impact on blood sugar, consider wearing a glucose monitor.   Unfortunately, it’s still hard to get them without a prescription (senseless, I know) but any doctor should be able to proscribe them to you.  I use a FreeStyle Libre, which connects to an App on my phone.   Occasionally I stick one on the back of my arm and eat odd foods to see what impact they have on my blood sugar. 

https://www.freestyle.abbott/us-en/home.html

https://bioptimizers.com/shop/products/blood-sugar-breakthrough

 

The biggest change you can make for good health is to limit your intake of sugar, wheat and processed fake foods.  Replace them with meat (particularly beef), butter, liver, collagen or bone broth, and eggs.   Don’t give up anything bad, just eat less of it.  Consider the 80/20 rule; eat well 80% of the time. Then the rest of the time, don’t feel guilty for enjoying a meal that’s not so good for you.  Eggs and meats will make you feel satisfied.   Consider the carnivore diet if you would like to lose weight, I think it is one of the healthier ways to slim down.  Consider intermittent fasting, or a 1 day fast once a week, or just skip a meal occasionally.   Eat less or less often, but overall keep your calories up. Starving yourself long term will lower your metabolism.  Basically, the takeaways from all good diets include avoiding vegetable oils, fried foods, and sugars, and eating plenty of good fats, veggies, fruits, and other real foods.  People disagree on some details, but really, it's just what works for you and your lifestyle and your body.  

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