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.
A poor circadian rhythm sabotages every single bodily function.
If going to bed and waking up late, progress often becomes more difficult, or even much, much more difficult.
If this feels right for you, waking up early can be a boost of energy, immune function, digestive strength, and even better sleep. Try it — you’ll see!
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.
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 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.
Find more options 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.
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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