Session 6 Worksheet: Beyond SCD Knowing when you’re ready for the final 20% •
Here’s how to know when you’re ready: – If you’re enjoying a “feel good zone”… – Or you’ve tried The “Feel Good Zone” Blueprint – Or you’ve generally worked hard to get the first 80% from diet and supplementation Before you start… •
Define what 100% healthy means to you – List out what perfect health would be like so you know what you’re working towards – Once you have a goal, you can get started working towards it – Remember, we are not Doctors… try these at your own risk and do your own research 1) L‐Glutamine •
Modified Charles Poliquin L‐Glutamine Loading – First 3‐5 Days: Take 80 grams/day • Mix 10 grams with water every 2 hours (8 times/day) – Next 2‐Weeks: Take 30‐40 grams/day • Mix 20 grams with water twice a day (AM and PM) – Next 2‐Weeks: Take 10‐20 grams/day • Mix 5‐10 grams with water twice a day (AM and PM) – Maintenance: Take 5‐10 grams every few days as needed • Mix 5‐10 grams with water once/day – Use “Source Naturals Free‐Form L‐Glutamine Powder” • Order two 16oz containers to cover the protocol 2) LDN •
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If you have autoimmune issues, including inflammatory diseases like UC, Crohn’s, Celiac, RA, MS, etc… LDN will likely help – You will need to approach your Dr. and ask for a prescription – There are “side effects” ‐ like difficulty sleeping and suppression of testosterone – It doesn’t mix with well immunosuppressants (Prednisone) Get it custom made at a compounding facility like Hopewell Pharmacy (www.hopewellrx.com) 3) Probiotics •
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Test ramping up one species first… – Custom Probiotics brand L. Acidophilus (150 Billion CFU’s per 1 gram scoop) – Ramp Up to 300 Billion CFU’s/day of Lactobacillus Acidophilus – Double your dosage every 3 to 4 days (40‐80‐160 etc) If that goes well, test a more diverse blend of species – Custom Probiotics brand 11‐Strain Powder (Work up to 2 servings a day 520 billion CFU’s) – Custom Probiotics brand 4‐Strain Lactobacilli (Work up to 2 servings a day 400 Billion CFU’s) 4) Fermented Foods •
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Pick one food to start fermenting (i.e. cabbage) Simple Sauerkraut Instructions: – One head of cabbage (green or red) and finely shred it – Mix into a glass bowl or mason jar and add salt – Squeeze it or pound it until it’s submerged in juice – Let is sit for 7 days with a towel over it Start slowly (¼ to ½ cup) You can ferment most all fruits and vegetables, consider picking up the book Wild Fermentation by Sandor Ellix Katz 5) Inflaming Fats •
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Upgrade your oils – Throw away: Seed oils, Vegetable oils, and trans fats – Use: Coconut oil, Macadamia nut oil, Olive oil, Animal fats, Butter, Ghee Eat high omega 3 foods (salmon, sardines, anchovies, mackerel, herring, grass fed beef, and eggs) – or take fish oil… Keep omega 6 rich nuts and nut flours in moderation to 1‐2 times per week Keep a 1:1 or 1:2 omega 3/6 ratio for lower inflammation 6) Safe Starches •
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Safe Starches are “roots and tubers” – Sweet potatoes, yam, leek, taro, and yucca – Grey Area: white rice Be cautious if you still have SIBO or blood sugar issues – Test ½ cup of sweet potato for four days and track how you react – Then slowly introduce other “safe starches” – Keep taking digestive enzymes (amylase) – Watch for SIBO signs 7) Additional Testing •
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Choose tests based on what actions you can take after getting the results Inflammation •
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– CRP (C‐reactive protein) – Omega 6:3 ratio – Fasting Insulin Immune system – CBC panel (WBC specifically) – Immune Differential Panel (Neutrophils, Lymphocytes, Monocytes, Eosinophils, and Basophils) Micronutrient Testing – Spectracell Micronutrient testing Stomach – Heidelberg test – Upper GI Endoscopy Intestines – Stool test (Metametrix DNA, Genova CDSA) – Gut permeability test – SIBO test Thyroid – (TSH, FT4, T3) Hormones – 24hr Cortisol saliva test (Adrenal test) – Male Hormone Profile, Female Hormone Profile Parasitology testing Heavy metal testing 23andme genetic testing 8) Meditation •
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Don’t make it complicated – Pick a time everyday, like right when you wake up – Sit down in a quiet area – Set a timer for 10‐15 mins – Focus on your breathing… – Inhale through the nose for 6 seconds – Hold for 6 seconds – And exhale through the mouth for 9 seconds If you can’t make it a habit, it’s not going to work Stay focused on your breathing Explore some of the experts, like Jon Kabat‐Zinn and his Mindfulness Based Stress Reduction – “Wherever You Go There You Are” ‐ Jon Kabat‐Zinn Enjoy it – but don’t make it something hard that stresses you out 9) Dr. Scripts •
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Take one of two approaches – Start with a more direct approach and ask for the particular test that you want – Lead them to the answer (or specific test) you want Direct Approach – This works best with open doctors who have mutual respect for you – Create a bulleted list of the symptoms you have •
– Then on the same page write the specific tests you think you need to understand them better, bring 2 copies to the appt. Leading to the answer – Print out documentation ahead of time – Create a bulleted list of the symptoms that you're experiencing – Bring 2 copies, one for them and one for you – If insurance pays (i.e. Vitamin B12) I will usually say: – "I've been feeling fatigued lately and I've been reading that with IBD's and stomach issues that B12 deficiency is very common. Do you think that is what's going on with me?" – They may respond with "Yes, it could be“ – My response: "Ok great, could we get the test to rule it out?" – For tests not covered by insurance (i.e. Genova Diagnostics)… it pays to be more direct • For example: A Spectracell micronutrient test • "I've been taking really good care of my body and taking supplements, do I really still need to be doing this?" • "I've been doing these things for quite a while and we've been working on these things. I'm still having a few problems (like XYZ). Can we get this test done to see if I have any underlining deficiency that might be contributing to these things?" • He replied: "I'm not seeing anything here that might suggest you need this" • I replied: "Well, just for piece of mind I'd like to get this done" 10) Backing off Meds •
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If you want to achieve a 100% healthy you – you can’t do it on meds… We recommend that you DO NOT “back off meds” without your Doctor’s support Here’s a few tips: – Make detailed notes on the effects the medicine has had on you (both good, bad, or indifferent) – Build your case by detailing symptoms before and after – Approach your Dr. about reduction protocols – Fall back on your “food safe zone” – Expect that it’s going to have negative consequences in the beginning – Don’t introduce any other new variables – Track the changes SCD Lifestyle Advanced SCD Techniques