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Ideas for First Steps

Building a Foundation with Coaching Clients

Need ideas? A balanced foundation can help you establish steady progress.

Some people respond well to most everything! Others are quite sensitive to the smallest of changes.

No matter which type you are, your foundation is a wonderful place to begin (and return to, often): Finding what you tolerate, what works for you, and what inspires you.

First Step Ideas



Most multivitamins aren’t high quality, and most can cause imbalances with your nutrients — due to high dosages.

The best multivitamin I’ve seen — one that works to balance your body remarkably well — is the Naturelo One-A-Day.

Feel free to go with another great multivitamin.


Early Sleep, Early Rise

A poor circadian rhythm sabotages every single bodily function.

For some folks who have long struggled with insomnia, rigid sleep goals can be stressful and difficult to follow. If this is you, make early sleep a long-term goal instead of a short-term goal. When the time is right, you can make the change, successfully, to earlier sleep.


Magnesium Pill

Magnesium is a potent mineral that calms, energizes, and detoxifies.

It’s also not present in modern food.

One pill per day is enough for most people. More than that runs the risk of depleting other nutrients, like Vitamin D and calcium.

See other magnesium options in the Nutrients section & in Magnesium Reviews.


Potassium Pill

(and/or sodium?)

Most people need much more potassium in their diets than they get.

Some people, however, especially when dealing with hypothyroidism, need lots of sodium.

If you need lots of sodium, you may need to limit your potassium (because it can deplete sodium, as well as Vitamin D). Also be aware that potassium can also lower blood sugar, as it behaves like insulin in the blood.

I recommend beginning with capsules, and switching to powder once comfortable taking potassium.


Three Gut Supplements

Pick any three gut supplements.

Start with one, slowly. If results are good, add the second. Continue with the third.

The best ones for you depend on your gut health. If you’re sensitive, start with gentle ones like colostrum, turkey tail, or the Triple Bee blend.

If you don’t tolerate probiotics, you might need antimicrobials to begin with. Start slowly with these.

Find more options in the Gut section.


Macro Ratio

To avoid major dietary, digestive, hormonal, metabolic, and sleep problems, find a proper carb-to-protein ratio that works for your body and your gut.

This ratio simply tells you how much carbs you eat compared to protein.


Gentle Movement

This doesn’t need to be complicated! Just move a little each day.

A short walk can be enough.

Sitting still all day is destructive to your health. The gut will never heal, and sleep will be worse every day you don’t move. Even if the body is depleted and needs lots of rest, sedentarism will only harm it. Gentle movement is healing to every body.

If you like more intense exercise, have at it — but be wary that excessive exercise means stress on the body, which will work against healing.

Can You Do It?

You can do anything! And your body certainly can improve its health. I’ve seen even the worst situations turn around.

But only the things that light you up — the things that inspire you and interest you — are what you should pursue.

Don’t be afraid to reach out and say: “I’m not sure where to go next.” As we talk, I can help you identify things that excite you — and are likely to help.

And remember, don’t forget to book your next consultation! Our calls are invaluable for finding clarity.


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