A balanced foundation will help you establish steady progress.
As we begin working together, consider starting with these steps. They’re organized and arranged for synergy.
A house is only as strong as its foundation. Make sure yours is holistic, creates no imbalance, and gives you confidence to move forward.
If you have difficulty attaining any steps, that’s okay. Pay attention to your bodily feedback, trust it.
Rmeember, these are not rules, they’re concepts. Learn and grow by experimenting with them — never follow rules blindly!
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.
A poor circadian rhythm sabotages every single bodily function.
If you’re going to bed and waking up late, you’re making your progress not more difficult, but much, much more difficult.
It’s not healthy for anyone to sleep late, ever.
What’s an optimal bedtime?
- Falling asleep around 9:30pm. The closer you can get to this time, the more powerful your body will become.
Trouble falling asleep?
- You can reset your circadian rhythm.
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.
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.
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.
Read more in the Gut section.
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.
the first rule
The first rule:
Always eat at least as many carbs as you eat protein.
This avoids excessive dependence on stress hormones, promotes calm, promotes, sleep, and promotes healing. If you do not tolerate carbs well, this indicates severe dysbiosis, and the gut must be healed so you can eat a healthy carb-to-protein ratio.
The most basic, safest, and broadly-applicable ratio is 2-to-1.
This means twice the carbs as protein.
how to count your carbs/protein
You can count carbs & protein using grams (or calories).
Most people should eat 20-40g of protein at each meal. Based on this number (your protein needs at each meal), you can match, double, or triple that to find your needed carbs.
In other words, for a 2:1 ratio, if you get 30g protein per meal, you’d need 60g of carbs for each meal.
- With poor gut health, you might do better with a 1:1 ratio.
- With hypothyroidism, an overactive stress response, or heavy activity, you might do better with a 3:1 ratio.
As you can see, a 2:1 ratio straddles these two more extreme options, balancing all needs quite nicely.
Don’t worry so much about fat at first — some need low, others need higher. You’ll figure out how you seem to respond to fat after determining a carb-to-protein ratio.
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.
Always exercise in a way that leaves you feeling more energized than when you started. Find that amount and type of movement that energizes you.
When you’re left energized — and not wiped out — you can exercise again tomorrow, again, in a fully healing way.
My preferred style of exercise was usually 8-to-15 minutes a day when I was recovering my health.
Of course you can!
Remember, these are simple guidelines — to help you if you feel stuck, or aren’t sure where to go next.
Keep in mind — you can always reach out to me! Ask me what I think sounds good, what I might do, or what works for other people.
Ultimately, I care about your success, your results. And the best results come when you are excited and interested in your next steps. So choose something that sounds appealing, and that feels doable.
These guidelines are logical, balanced, and won’t cause imbalances for most people, the way so many health tactics can. They’re meant to help you avoid major traps and stumbling blocks, so you can step into progress and healing.
Don’t be afraid to reach out and say: “I’m not sure where to go next.”
And remember, don’t forget to book your next consultation! Our calls are essential for finding clarity in this program. You will always get out of Coaching what you put into it.
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The Big Picture section is all about upgrading your approach to healing. How can you make your path more successful, by connecting new dots & expanding your perspective?