Here’s what I’m currently doing to improve my health.

Updated: 7-28-19

Some Rules I Follow

Try one new idea at a time. Problems almost always arise from trying too many things in too-short of period.
Understand how each component of my health regimen fits together. If I don’t understand it, it’s more risky for me.
Never do something (especially long-term) just because another person is doing it. That person could easily be harming themselves, or doing things that only work given their personal challenges.

1

Current Areas of Emphasis

What really seems to be working.

I’m always trying new things — each and every week. Sometimes I find things that definitely help.

More gut supplements (taking throughout the day).
Early to bed, early to rise.
Daily vitamin A & copper (w/extra vitamin A after sun).
Meal timing (w/bigger breakfast/lunch).
More movement, daily.
Heat lamps while working.

2

Gut health needs constant attention, even when we’re healthy — to protect the progress I’m making.

Prebiotics

Apple Pectin (daily)
Colostrum (2-3 pills/day)

Probiotics

3

Therapeutic light keeps my thyroid humming, weakens pathogens, and syncs my circadian rhythm.

Heat Lamp

2-4 lamps
Background light (2-5 hours/day)

Sunlight

2 hours/day (1 hour morning, 1 hour afternoon… or so)
(Obviously only available on drier days. I still get outside in cloudy weather for sunlight.)

Sauna

1-2x/week
15 minutes/session

4

My circadian rhythm is impacted by elements that I can control.

Blue Light

Blue light-reducing glasses.
F.lux on screens.
Adjust TV monitor for warmer color temperature.

Heal The Gut

Pre’s
Pro’s
Killers
(see above)

Bedroom

Dark, dark, dark
EMF — turn off wifi. No cell phone in bedroom. Turn power off to bedroom at night.
Fresh Air
Clean
Temperature
Firm mattress

Morning Sunlight

10-15 minutes/day
Sunlight or heat lamps.

5

The food I eat is balanced: carbs and protein and fats — and digestible.

I am now eating food with virtually zero food restrictions.
I do avoid artificial sweeteners and flavors.
I eat mostly whole foods, although I don’t restrict added sugar. I do eat refined grains — in fact, starch is essential for me to feel my best, sleep well, and stay regular.

Macro Ratio

Roughly a 2:1:1 ratio (by calories).
I eat intuitively (I don’t measure calories or macros anymore, although I did for some time). I generally get a feel for where “2:1:1” probably is. If I want a little more protein, or carbs, or fat… I’ll add more. After years of paying attention to this, I can figure out what I want/need.
I think about what my gut will need to digest well… not just what my taste buds want.

6

I have been able to restore my thyroid without the use of thyroid hormones.

Eat early.
Moderate-to-high calories.
2:1 Carb to protein ratio.
Lots of light.
Protect sleep.
Clean environment (especially mold/EMF).

7

I’ve gotten myself into endless conundrums with nonsensical, extreme nutritional supplementation.

Therefore, it’s become a core concept for me to never find myself lost and confused about nutrients, ever again.

Fat Solubles

1-2x/week. I seem to need more Vitamin A than the other Fat Solubles. Therefore, I take this less frequently.

Vitamin A — 1x/day (at night)
Vitamin D — from sunlight, daily.
Vitamin E — 1x/week
Vitamin K — 2x/week

B-Vitamins

The Naturelo multivitamin is an excellent source of balanced B-vitamins.

B1 — 1x/week (allithiamine)
B2 — 1x/week
B6 — 1x/week
Choline — 1x/week
I don’t seem to need more B12 than this supplement provides.

Minerals

Sodium — Moderate intake.
Potassium — Lowish intake (what’s in the Ultima powder and veggies).
Calcium — Moderate/high intake. Mostly from dairy.
Magnesium — 3-6x/week.

Zinc — I avoid zinc. It makes me feel bad. (UPDATE Fall 2019: When I stopped visiting a moldy environment regularly for music, zinc tolerance improved, and it made me feel better).
Copper — 1-2x/day. Chlorophyllin. Balances out the zinc. Consistently makes me feel great.
Iodine — Not needing much right now.
Selenium — About once per week.