Multivitamin
For hypothyroid, adrenal patients and menopausal patients
http://www.swansonvitamins.com/twinlab-daily-one-caps-90-caps
For women with a hemoglobin level below 13.5, please take one of these per day in the
morning.
If I have told you that you have anemia or borderline anemia, please make sure that we have
spoken about your specific supplement needs.
http://www.swansonvitamins.com/twinlab-daily-one-caps-wo-iron-180-caps?otherSize=TL464
For men also on testosterone therapy or women with a hemoglobin level above 13.5, please
take one of these per day in the morning.
This is an excellent multivitamin for hypothyroid patients. The most important vitamins and
minerals for hypothyroid patients are selenium, iodine, zinc, magnesium and vitamins D, A, C
and E. Other than vitamin D and magnesium, this multivitamin has enough of the
aforementioned important vitamins and minerals. It’s rare that a multivitamin is so strong in so
many areas; selenium in particular. Also, there are no multivitamins which I’ve researched that
have adequate amounts of magnesium or vitamin D. Well, there are a few, but those
multivitamins have several pills per serving.
Vitamin D
For hypothyroid, adrenal patients and menopausal patients
http://www.swansonvitamins.com/swanson-premium-highest-potency-vitamin-d-3-5000-iu-5000iu-250-sgels
Vitamin D is important for everybody. However, it is especially important for hypothyroid and
menopausal patients. Additionally, adrenal fatigue patients are, on average, even more vitamin
D deficient than the rest of the population.
-First 3 days, take 10/day . That’s correct 10/day for 3 days. I may ask you to take this high
dosage for more than three days if your vitamin D levels were very low.
-Thereafter, take 1/day. This can be taken day or night, but I prefer night time.
Magnesium, Vitamin D and Vitamin K2
For hypothyroid, adrenal patients and menopausal patients.
Don’t take this supplement if you have are taking warfarin or have a blood clotting
disorder without speaking to me first.
As previously mentioned, magnesium and vitamin D are important to hypothyroid and adrenal
patients. Vitamin K2 is a common deficiency; especially so in those who don’t eat much meat.
Vitamin K2 is especially important for menopausal and adrenal fatigue patients.
-Take 2 pills/day; preferably one in the morning and one at night. However taking 2 at night is
also fine.
Extra Antioxidants
For adrenal patients. Optional for thyroid and menopausal patients.
Adrenal fatigue patients need more antioxidants than most. However, if you are especially
stressed out and/or suffer from insomnia, adding this to your supplements would be a good
idea.
http://www.swansonvitamins.com/swanson-ultra-vitamins-a-c-e-selenium-aces-60-sgels
Take one pill at night
Fish oil
For pretty much everyone except Eskimos
Don’t take if you have a blood clotting disorder without speaking to me first.
If I could use only one supplement in the world, it would be fish oil. Please read my omega-3/
omega-6 tip on facebook.com/pacificlongevity to learn about the vital importance of increasing
omega3 and reducing omega6 intake.
As with all supplements, these should not replace the real deal. i.e. eat fish (unless you have a
specific reason not to)
http://www.amazon.com/Omega-Fish-Pills-Counts-HealthSupporting/dp/B00CAZAU62/ref=sr_1_2?ie=UTF8&qid=1417424917&sr=82&keywords=fish+oil
2 pills/day. Preferably, please take one in the day and one at night. However, taking 2 pills at
once is also fine.
Pregnenolone
Adrenal fatigue patients only. My menopausal patients will likely get pregnenolone in
their creams.
http://www.swansonvitamins.com/swanson-ultra-high-potency-pregnenolone-25-mg-60-caps
-1 pill in the morning
Zinc
For menopausal patients.
Optional for thyroid and adrenal patients
http://www.swansonvitamins.com/swanson-ultra-albion-chelated-zinc-glycinate-30-mg-180-caps
-1 pill at night
Slow Release Niacin
*Only for my patients with high cholesterol whom I specifically told to take Niacin
http://www.swansonvitamins.com/swanson-ultra-sustained-release-niacin-500-mg-90-tabs
Take with food, less likely to cause skin flushing which is common with regular niacin. However,
this sustained release version causes that reaction much less frequently; so you can give it a try
without food if you'd prefer.
-1 pill in the morning and 1 pill at night
Water
Staying well hydrated is one of the best things you can do for your overall health, energy levels
and even your mood. Try to drink at least 2 liters of water/ day. When I was trying to lose
weight, I put green tea in my 1 liter BPA free bottle as described here;
https://www.facebook.com/pacificlongevity
Here’s the one I use and strongly recommend. You don’t have to worry about false ‘BPA free’
claims and it keeps your drink cold or hot all day long. If you can drink 2 fills (80oz) of water
each day, you will be in great shape.
http://www.amazon.com/Lifeline-7502-Silver-StainlessBottle/dp/B00BJHS6X6/ref=sr_1_1?ie=UTF8&qid=1405273594&sr=81&keywords=lifeline+7502+40
Green Tea
If you’re a coffee drinker, then please try to convert to green tea. Green tea is SO much
healthier and has also been shown to aid in long-term weight loss.
Check out the green tea tip facebook.com/pacificlongevity and instagram (richardkimmd) for an
excellent health/ weight loss/ hydration tip involving green tea.
http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/
http://www.lef.org/magazine/mag2008/apr2008_New-Research-On-The-Health-Benefits-OfGreen-Tea_01.htm
Excellent quality and inexpensive green tea by Kirkland, available at Costco and Amazon
http://www.amazon.com/gp/offerlisting/B000WB1YSE/ref=dp_olp_new?ie=UTF8&condition=new
I get mine at Costco for about $17 for 100 tea bags
-2 bags in cup of hot water or as described on Facebook/ Instagram
-After steeping, I put ice in when I don’t want a hot drink
-Steeping isn’t necessary with the Kirkland bags; they are cold brew. This fact works
very well with the green tea weight loss tip; just throw some tea bags in a water bottle
and you’re ready to go.
Chia Seeds
It's difficult to think of a single food that would fill in the deficiencies of the average American
diet more effectively than chia seeds. We tend to eat far too many carbohydrates and not nearly
enough fiber, antioxidants and omega-3 fatty acids; chia seeds complement that unfortunate yet
almost universal dietary profile almost perfectly. The high fiber content can also aid in weight
loss.
I simply add 1 - 2 tablespoon to my smoothies, protein shakes and salads. We also add
them to the rice cooker. I aim for 2 – 3 tablespoons/day.
Great prices on Amazon and Costco.
http://www.amazon.com/gp/product/B00313L62Y/ref=ox_sc_act_title_2?ie=UTF8&psc=1&smid
=A7H4Z6H7XXCZ9
Learn more about the great benefits of chia seeds.
http://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/
https://www.facebook.com/pacificlongevity?ref=hl
Taurine.
I really like this supplement; it's the rare supplement where I can noticeably feel the difference
(YMMV). Helps with energy, stamina, focus, lowering anxiety, improving sleep and more.
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/782/Ten_Benefits_of_Taurine.a
spx
http://www.swansonvitamins.com/now-foods-taurine-powder-8-oz-pwdr
-5 grams in protein shake or with other liquid.
Stevia
Natural and calorie-free sweetener. I get mine at Trader Joe's. I didn’t like it too much at first,
but now I love it. Works very well for sweetening protein shakes as well as plain Greek yogurt
with fruit
http://www.amazon.com/Trader-Joes-Stevia-Extract/dp/B007NLZA7M
Around $7 at Trader Joe's.
Protein Powder
http://www.swansonvitamins.com/swanson-premium-whey-protein-powder-36-5-oz-1035grams-pwdr
This protein powder goes well with ½ orange juice, ½ water. It can also be used in the meal
replacement shake I describe below. Men on testosterone therapy should not use this protein
powder because it has iron in it.
I actually use the following protein powder. This would be a fine choice for both men and
women. If you choose another protein powder, I recommend you find a whey protein isolate.
http://truenutrition.com/p-1126-custom-mix.aspx
http://www.retailmenot.com/view/truenutrition.com
Shipping is expensive. However, when you order more, the shipping barely goes up. I buy 10 –
20 lbs at a time. (Warning – this powder may come in large 5lb bags)
Here’s the protein powder I use. It’s a custom mix.
-Click ‘create a custom mix.’
-On the first page, select ‘Whey Protein Isolate Cold-Filtration [Milk]’. Select 100%.
-Skip the carbs and fats.
-On the ‘Flavor and Sweeten Your Blend,’ select ‘Basic Chocolate/ Stevia Sweetened; I also
select Heavy (x2).
-Packaging select which ever you prefer.
This is what your ingredient list should look like,
SELECTED INGREDIENTS:
Whey Protein Isolate Cold-Filtration [Milk] (100%), Stevia, Lecithin (Soy)
You won’t find a simpler, cleaner whey protein anywhere. Excellent price as well.
If you prefer Vanilla, I would recommend choosing
-‘TrueFlavor Vanilla’
-Vanilla usually goes better in smoothies with ingredients other than water, almond milk, yogurt,
nut butter, chia seed and banana.
‘TrueFlavor Vanilla’ costs more, but unlike the Basic Chocolate option, the lower vanilla options
have ingredients you would be better without.
I recommend 1.5 to 4 scoops per day. If you saw my protein powder weight loss tip on
facebook.com/pacificlongevity, you know that 1 scoop about 15 minutes before your meal will
help with portion control greatly. If you forget and you’re about to eat, taking the protein shake
right before eating will still be helpful. A post workout shake is always a good idea.
Protein is not just for muscle support. For your body and hormonal system to function optimally,
adequate protein is a must. The majority of my female patients don’t get adequate protein.
Protein will help you lose weight as well.
This is very useful for your protein shakes.
http://www.swansonvitamins.com/now-foods-sports-premium-shaker-bottle-25-oz-1-unit
Protein Powder Continued
If you eat plenty of protein, then I’d recommend you take anywhere between zero and two
scoops of protein powder (0 – 50grams of protein) per day. For example, if you are eating a
Paleo diet, but struggle with portion control, I’d recommend that you only take one scoop of
protein with either water on unsweetened almond milk 15 minutes before your meal. If you are
Paleo, but don’t struggle with portion control, you can skip the protein powder, OR take one
scoop in a meal replacement shake, OR take 1.5 scoops for a post-workout shake.
If you are lacto-vegetarian, then I recommend that you take at least 40 grams (about 2 scoops)
and up to 80 grams of protein powder/day. If you are strength training, then I recommend 60 –
80 grams of protein powder/day; you should take about 30 grams of protein in your postworkout shake.
If you are vegan, then please ask me about vegan protein powder options.
If you eat an average amount of protein, then I recommend you take 40 – 60 grams of protein/
day. About 60 if you are strength training. So, for example, 30 grams in your post-workout
shake, 20 grams in a meal replacement shake, and 20 grams 15 minutes before dinner. Unless
you work out 7 days a week (not recommended), you will be taking 40 grams some days and 70
grams on the days you work out.
Morning shake
Meal replacement and/or Pre-workout shake
-1 0% fat plain Greek yogurt (NOT vanilla or other flavor)
-you can substitute with plain yogurt if you don’t like Greek yogurt
- up to ½ banana (while banana is healthy, it is a bit high on the glycemic index)
Please visit our Facebook page to learn more about the glycemic index
- ½ to 1 cup of berries (I use frozen organic berries)
-1 tablespoon of chia seeds (described below)
-1 scoop of protein powder (vanilla goes best with this recipe)
- enough water and/or unsweetened almond milk and/ or ice to make it drinkable (not too thick).
-You can also substitute unsweetened almond milk for Greek yogurt
-Optional – 1 scoop (about 5 grams) taurine
-Optional 1-2 tablespoons organic natural peanut or organic natural almond butter. (natural nut
butters should have just nuts and salt as ingredients, as seen on facebook.com/pacificlongevity)
-Healthy fats can also by added via unsweetened almond milk. However, almond milk
won’t provide the dietary fiber the nut butters will.
-Optional – sweeten with Stevia
-Optional – add unsweetened cocoa powder
-Optional – any veggies
-Optional – I love mint in my shakes
Great blender at a great price
http://www.amazon.com/Cuisinart-CBT-1000MR-PowerEdge-Horsepower-64Ounce/dp/B008XBADNC/ref=sr_1_cc_1?s=aps&ie=UTF8&qid=1406492313&sr=1-1catcorr&keywords=64+1.3+blender
This is just my recipe. I just recommend you put 20 – 40 grams protein, some healthy fats, and
some low/medium glycemic index fruits. Try to avoid any refined sugars and keep the fruit juice
out or to a minimum.
Please visit facebook.com/pacificlongevity for tips on health and
weight loss. Thank you for choosing Pacific Longevity!
Sincerely yours,
Richard Kim MD