The Ultimate Guide to Buying the Best Supplements for Your Body

What are the best supplements for you? Do I really need to take the best supplements?

In an ideal world, we would not need to supplement. We’d get all we need from food—especially if we’re eating real food, fruits, veggies, meats and fish, nuts and seeds.

However, as great as real food is for us, it’s important to recognize the outside forces working against our optimal health and absorption of these nutrients in our modern lifestyles including:

• Chronic stress
• Toxic burden (both from foods, additives, environmental chemicals, hygiene/cleaning products)
• Pesticides
• GMOs (genetically modified organisms)
• A decrease in soil diversity and health (leading to a decrease in nutrient quality)
• Poor sleep quality
• Poor water filtration (tap water)
• Less outdoor/nature exposure
• Disconnectedness with community/social relationships (a la technology)
• Sedentary lifestyles—traffic, desk jobs, screen time
• Over-use/reliance on antibiotics and other medications (damaging the gut and liver)

With multiple variables working against us in all directions, supplementation with particular vitamins and minerals is like health insurance for all the daily healthy habits that you practice.

This will help you get the most out of them. And, while you cannot out-supplement a poor diet or poor lifestyle choices, you CAN have the best supplements to compliment all the “hard work” that you already do for self-care (like eating a nutrient-dense diet, regular exercise and movement, social connectedness, outdoor exposure, organic skincare, etc.). 

So what are the best supplements to choose if you want to maximize your health?

Not just any supplements—smart best supplements.

There are some general rules of thumb to consider for “smart supplementation,” including:

1. Be selective with your supplementation (Not all supplements are created equal).

2. Customize your vitamin and mineral needs for your body (not what Google or a news 

headline tells you that you need).

3. Get nutrients from food whenever possible.

Here is your Guide to Smart Supplementation, with 7 things to consider when investing in your “supplemental” health insurance.

1. Not All Supplements Are Created Equal

Just because the label says “fish oil” does not mean “fish oil.” Unfortunately, just like the words “natural” and “organic” are not regulated by the FDA when it comes to food (“certified organic” is), supplements are not regulated—thus, even though it looks like fish oil and says “fish oil,” does not mean it’s fish oil. And the same goes for most all vitamins and minerals on shelves.

Many of these formulas and best supplements sound good in theory, but with long shelf lives, unknown processing practices, hot shipping conditions, and potential for rancidity (particularly fish oils), how do you know what is legit? Typically with this one, you get what you pay for. Cutting corners in the name of cheap best supplements can have long-reaching health effects. Especially, if a product contains the wrong ingredient form or potentially harmful contaminants. Or if the active ingredients aren’t absorbed properly.

There’s a reason there is a difference in a $50 probiotic compared to a $10 one.

In addition, pharmaceutical-grade best supplements—those straight from the company and/or a healthcare practitioner have a likelihood of being “more legit” than those you find from third-party sellers or on the generic supplement aisles at the grocery stores.

In a study (FDA, 2012) of 120 immune support and weight loss supplements purchased from retail stores (CVS, Walgreens, etc.) and Internet sites, the FDA found that not one supplement met criteria the that the FDA recommends for competent and reliable scientific evidence when best supplements boast claims and that the majority of supplements had not been tested on humans.

Another study (Newmaster et al, 2013) tested 44 bottles of popular supplements sold by 12 retail companies and outlets. They found that many were not what they claimed to be, and that pills labeled as popular herbs were often diluted — or replaced entirely — by cheap fillers like soybean, wheat and rice. For examples, two bottles labeled as St. John’s wort for treating mild depression, contained none of the medicinal herb. And of the 44 herbal supplements tested, one-third showed outright substitution, meaning there was no trace of the plant advertised on the bottle — only another plant in its place.

The bottom line?

Go with a reputable company, and consult a holistic healthcare practitioner who often has a direct line to pharmaceutical-grade (much more regulated) supplement companies. Many pharmaceutical-grade companies have higher regulation and are continually researching and testing the efficacy of products, such as Thorne Research and Metagenics.

2. How is Your Digestion?

Before we even talk any more about supplementing properly, let’s first talk about your digestion—how is it? If you are not digesting your nutrients in the first place, than the best supplements you take matter very little (unless they are digestive supplements).

That said, boosting your supplement (and nutrient) power with some helpful digestive practices could be the secret sauce for getting the most out of any supplements you take, including the basics like:

• Chewing your food well, drinking water throughout the day.
• Refraining from processed and refined foods. Slowing down while you eat, eating healthy fats and foods containing fat soluble vitamins (especially Vitamin D, Vitamin K and Vitamin A).
• Reaching for organic produce and grass-fed/pastured meats as much as possible.
• Resorting first to investing in digestive best supplements, before spending money on any other supplements (that may or may not digest properly).  

A quality probiotic, plus potentially some digestive enzymes, HCL (hydrochloric acid) could be the “secret” sauce for you, particularly if leaky gut, digestive distress, or other gut-related inflammation (like allergies, headaches, food sensitivities, blood sugar imbalances, etc.) are at play. Ensure your digestion is up to speed (daily bowel movements, decreased bloating/gas, etc.)

3. More is Not Necessarily Better

More always seems better right? So, more greens and more working out. Additionally, more kombucha as well as more vitamins and minerals. But it’s not always the case. When we take more than we need—of any best supplements for too long toxicity can happen (overload), and have the opposite effects we originally intended in the first place.

The alternative? Maintenance supplementation—using best supplements generally as a baseline and extra little booster to the foods you do eat. Maintenance supplementation involves supplementing with selected micronutrients that are difficult to obtain even in the context of your nutrient-dense whole-foods diet. Best supplements in this category are generally taken in small doses, indefinitely and vary from person to person, depending on your body’s needs.

For instance, I take a daily B-Vitamin Complex, Cod Liver Oil and Zinc supplement because of my history of being low in the nutrients these supplements provide as well as noting a significant difference in how I feel when I take them (way better).

All this said, there IS such thing as therapeutic supplementation—a short-term dosing of supplements to help boost any deficiencies you may have—often times in “therapeutic dose,” or higher amount.

For example, you might take a round of “anti-microbial” (gut killing) supplements for a solid 30-60 days if you’ve been diagnosed with SIBO (small intestinal bacterial overgrowth). Also, you might kick up your vitamin C a notch if you feel a cold coming on. A healthcare practitioner can help guide you in therapeutic supplementation.

4. Multi-Vitamins Aren’t All They Are Cracked Up to Be

Taking a multi? You may want to think twice. The problem with multivitamins is that they often contain too little of beneficial nutrients (like magnesium, vitamin D, and vitamin K2). Too much of potentially toxic nutrients like folic acid, calcium, iron, and vitamin E. This means that multivitamins can cause nutrient imbalances that contribute to disease.

Research published in the Annals of Internal Medicine (2013) found that multivitamins were ineffective in preventing cancer, cognitive decline and other claims multi-vitamins had been known to make. And another review in the Journal of the American Medical Association, that evaluated more than 68 trials with 230,000 participants, found that treatment with synthetic vitamins (i.e. fake, cheap vitamins) often found in multivitamins (such as beta carotene, vitamin A, and vitamin E) may actually increase the risk of death.

The consensus on taking a multi-vitamin? Save your money, and instead, reach for the actual single vitamins and minerals that you DO need. 

5. Observe

So how do you know what vitamins or minerals you really do need in the first place—and is it even worth it? Vitamin and mineral supplementation CAN be tremendously beneficial. Particularly, given the lack of nutrient-density in much of our modern-day food supply and overburden of outside toxins—given you do invest in quality supplements; you lack certain micro-nutrients in your diet; and you are taking the right supplements for your body.

Interestingly, it is always advised, for starters, you work with a knowledgeable healthcare provider—such as a nutritionist or functional medicine practitioner—who can help you navigate what your body needs. However, simply being in touch with your body can point you in a good direction.

Here are common signs and symptoms, and the minerals and vitamins most often associated with them:

1. Craving chocolate often?—Magnesium (Topical Oil, Natural Calm, Greens, Raw Nuts/Seeds, Raw Cacao)
2. Neeeeeed Coffee or Caffeine?—Amino Acids (Tyrosine, DLPA), Sodium (Sea Salt), Phosphorus (pinto beans, pumpkin seeds, brazil nuts, lentils)
3. White Spots on Fingernails? Zinc deficiency
   
4. Fatigue, Muscle Aches or Weakness?—Vitamin D , Iron (grass-fed red meat, organ meat, shellfish, canned sardines, broccoli, kale, spinach, *never supplement with iron unless you are extremely low)
5. Low Energy, Anxiety, and/or Anemia—Vitamin B-12
6. Skin Breakouts, Acne, Inflammation– Omega 3, Digestive Enzymes
7. Dry Skin, Wrinkles—Biotin, Sulfur (egg yolks, meat, poultry, and fish, garlic, onions, brussels sprouts, asparagus, kale, sauerkraut).
8. Thyroid Imbalances (enlarged thyroid), Shortness of Breath, Weight Gain/Weight Plateaus—Iodine (iodized salt, plain yogurt, fish, seaweed, pastured eggs)
9. Suppressed Immunity (frequently sick)—Vitamin A (Cod Liver Oil), Omega 3’s, ProbioticsConstipation- Zinc, B-12

6. Test, Don’t Guess

In addition, to observation and checking in with yourself (signs and symptoms), testing—(both lab and functional evaluations) conducted by a nutritionist, functional medicine practitioner or other healthcare provider can help take the guesswork out of “what to take.”

Instead of supplementing with a cocktail of nutrients you think you do need, get some blood work, or other necessary clinical labs run to address other imbalances (such as gut-health or hormone needs) in order to determine a no-nonsense nutritional therapy supplement protocol to help bolster your bod back to it’s happy place.

7. The Bottom Line: Get as Many Nutrients from Food As Possible

Best supplements can be great, but nothing beats real food. Aim for food and nutrient density (fresh organic produce, pastured and grass-fed meats, organic organ meats, wild caught fish and seafood, quality fats—avocados, coconut oil, ghee, pastured butter, fermented foods) and variety to get the diversity of minerals and vitamins you need.

Sure chicken, broccoli and sweet potatoes are healthy, but when we eat the same foods day in and day out, are we truly being healthy?—Getting the diversity of health-giving nutrients our body desires?

In addition, Whole foods are more effective than supplements in meeting nutrient needs.

For example, cancer-fighting antioxidant-rich berries, spinach and broccoli. These are tremendously more effective than any synthesized supplemental form of Vitamins and Minerals we could take. Or a balanced plate at meal times throughout the day. This is consist of proteins, veggies and healthy fats. This balanced plate can provide a pure amount of vitamins and minerals you may try to get in your multi-vitamin.

Ultimately, aim to get the majority of your nutrients from food as possible. Use supplementation wisely to help re-calibrate the body when deficiency is warranted. 

The post The Ultimate Guide to Buying the Best Supplements for Your Body appeared first on Meet Dr. Lauryn.

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https://drlauryn.com/wellness-knowledge/best-supplements-for-your-body/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

Break The Rules #35: Beyond Clean Eating (Why Food Variety Matters with Deanna Minich)

“Clean eating” means chicken, broccoli and sweet potatoes, right? It’s easy to fall into a food rut without realizing it when we eat the same things day in and day out. Expert nutritionist and author Deanna Minich is in the house today to share with us why “clean eating” goes beyond just chicken and broccoli, and why variety is the spice of health.

DR. DEANNA MINICH is a health educator, researcher, and author with more than twenty years of experience in nutrition, mind-body health, and functional medicine. Her passion is bringing forth a colorful whole-self approach to nourishment and bridging the gaps between science, soul, and art in medicine. Her most recent book is called The Rainbow Diet: A Holistic Approach to Radiant Health Through Foods and Supplements (Conari Press, 2018). See her website, www.deannaminich.com, and Facebook page, Deanna Minich, PhD, for more details.

The post Break The Rules #35: Beyond Clean Eating (Why Food Variety Matters with Deanna Minich) appeared first on Meet Dr. Lauryn.

Source/Repost=>
https://drlauryn.com/podcast/break-the-rules-35-beyond-clean-eating-why-food-variety-matters-with-deanna-minich/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

Should You Really Eat if You’re Not Hungry And Have Constipation?

Constipation usually happens most often due to changes in diet or routine, or due to inadequate intake of fiber.

It’s 8 p.m. and you haven’t eaten since 12 p.m.

You know it’s dinnertime time, but the thing is…you’re not all that hungry. Couple this with the fact that you haven’t really gone to the bathroom since yesterday morning, and the last thing your body is telling you is, “I am hungry.” 

To make yourself eat or not eat when you’re constipated?—That is the question. 

THE (CONSTIPATION & APPETITE) STRUGGLE IS REAL

Constipation induced loss of appetite is real. 

Your regular poop patterns are backed up and it feels like there’s a lot less room in your stomach to eat. 

You wonder if eating another meal will just make things worse, overcrowding your gut even more.

Also, you get hungry, but get full just as fast—as if your body is playing tricks on you (and fights back) when you do eat.

You WANT to eat, but the whole gamble of whether or not you WILL have a golden poo that day is downright exhausting.

Maybe you should just snack? 

Or eat prunes? 

Maybe, sip a smoothie? 

Or eat as normal—and pretend and hope it will all go away?

Aye, aye, aye!

You hate having to think so hard about it. 

You are not alone.

GET THE FACTS

In an ideal world, we’d poop two to three times per day,30 to 60 minutes after every main meal, and move approximately a total of 12-inches of feces out of our body daily *without the use of coffee, supplements, laxatives, colonics, or any other methods). 

However, this is not the case.  

Approximately 99% of people will experience constipation at some time in their life—technically defined as a condition in which you have fewer than three bowel movements a week, or you experience hard, dry and small bowel movements that are painful or difficult to pass.

Constipation can lead to other symptoms as well, including bloating after meals, painful stomach cramps, low energy (1, 2), anxiety, low mood and…loss of appetite. 

Constipation typically doesn’t just come from out of nowhere—like something you’re born with. Outside stressors that contribute include:

• Poorly chewed food
• Eating too fast or on the go
• Low-fat or low-carb diets
• Artificial sweeteners
• Travel (“traveler’s constipation”)
• Eating higher amounts of dry foods (nuts, bars, jerky, gluten-free products)
• Antibiotics, birth control, NSAIDS and other medications
• Bacterial overgrowth in your GI tract

• Low water intake (dehydration) or poor quality water
• Not eating enough
• Chronic stress (high-intensity workouts, low sleep, anxiety and mental stress)
• Sedentary lifestyle or overtraining
• Poor or slow GI motility (transit time)
• Hormonal imbalances
• Food intolerances
• Eating too many raw vegetables or dietary fiber at once

 

—Just some examples.

With such a wide array of triggers, it’s no wonder that constipation has become a “norm” for many people.

Leaving you with the same dilemma.

Will experiencing “normal” appetite, eating and bowel patterns EVER be in the cards for you?

The short answer: Yes, they can be. 

Just like eating Big Macs and Dortio chips are not technically normal for humans (but have become “normal”), constipation does not have to be your normal either. 

Before we talk about a few ways to help you address your constipation, what should you do when you’re constipated and not hungry?

EATING & CONSTIPATION

The reason why loss of appetite often strikes with constipation is often due to slowed GI-motility—it’s as if food is sitting there, undigested and taking it’s pretty (sweet) time moving through your system.

What causes slow GI-motility?

Multiple factors!

An overgrowth of unhealthy bacteria, low stomach acid, restrictive eating  and/or an irritated intestinal wall can often lead to “sluggish digestion” and consequently, the appetite loss often experienced with constipation. 

When the gut is imbalanced to any degree, this often sets the stage for other imbalances as well—both digestively (i.e. constipation) and nutritionally (i.e. nutrient deficiencies). 

For instance, bacterial overgrowth in your small intestine may find your gut bugs completely happy campers, left feasting and eating residual, fermenting (undigested) food particles in your gut. This signals to your brain that something inside is getting fed, suppressing the hunger signals of otherwise hungry organs and cells, simply because these unhealthy bacteria have put a cap on the “norm” delivery of nutrients throughout your body.

Nutrient imbalances are another side-effect of poor digestion and a trigger for loss of appetite. 

Particularly, those nutrients associated with energy, appetite and metabolism, including: Zinc, low Vitamin B-12 and lowered hormone levels (ghrelin—the “hunger hormone”).

In fact, a 2017 study in the Journal of Neurogastroenterology Motility (Monsinka et al, 2017) found that patients who were given gherlin treatment experienced improved GI symptoms and elimination. 

Another study (Skrovanek et al, 2014), on the effectiveness of zinc for patients with Ulcerative Colitis (i.e. intense IBS), found that healing was positively connected to adequate zinc levels. Zinc is a mineral responsible for appetite regulation. 

Cortisol levels (stress hormones) are another “elephant in the room” that must be addressed with constipation. 

Simply put: When your body is stressed, cortisol gets out of whack.

Imbalanced cortisol not only can trigger constipation itself, but also perpetuate the lack of appetite you may experience with constipation since your body is in the midst of “running from a bear” (for dear life). (And the last thing your body wants to do when it’s stresses is eat while it’s running—Even though you may need to eat). 

INSATIABLE APPETITE & CONSTIPATION

While lack of appetite is the common symptom we’re addressing here, others with constipation experience the opposite—

Regular hunger levels, numerous times throughout the day—only to feel bloated or more constipated shortly after eating, then dipping in energy again two to three hours later, hungry again, eating and perpetuating the cycle.

The hunger is there—but the ability to digest or “handle” the food is not. 

Insatiable or frequent hunger followed by energy dips, fatigue, shakiness, bloating and/or constipation between meals is another direct sign, for some, that your blood sugar is imbalanced and something else is going on underneath the hood (malabsorption, bacterial overgrowth, fungal infection, low stomach acid).

Often times in this case, we are eating, but still starving—our cells and organs are not getting the nourishment they need simply due to the underlying gut imbalance—missing the mark every time.

Additionally, when we eat, we not only eat for one, but for trillions of gut bugs—both healthy and unhealthy.

If we are feeding more unhealthy gut bugs, rather than healthy balanced gut bugs, then our energy supply quickly runs dry—leaving you needing food within a matter of hours, even though you are still constipated. 

SO, SHOULD YOU EAT IF YOU’RE CONSTIPATED?

The short answer: Yes.

Regular, balanced meals (in conjunction with a gut healing approach to your “gut issues”) is the best bet for helping your body heal from GI “issues” over time.

Although you may not always feel like eating—i.e. a growling or an empty stomach—it’s also important to recognize other signs of hunger that can help point you to nourishing your body (even if you’re apathetic to the thought of food).

Feelings like: Fatigue or sleepiness, increased thoughts about food around meal times, sluggishness, difficulty focusing or concentrating, shakiness, headaches, weepiness, and anxious thoughts can be other signs of hunger, and helpful evidence to motivate you to eat enough.

Interestingly, not eating enough food or nourishment for our bodies itself can also perpetuate constipation. 

A study (Chun et al, 1997) of patients with anorexia and severe IBS found that, due to their lack of nourishment, they had a slower colonic transit time. However, when they started eating regular, balanced meals, their colonic transit time increased (i.e. their poop patterns improved).

However, this is not to say that being mindful of and addressing underlying gut issues is still critical.

Other studies of patients with eating disorders—both those with anorexia (lack of appetite) and bulimia (often associated with binge episodes and insatiable appetite)—have found that both populations have a higher incidence of constipation, bloating and other gut symptoms (both pre-and post recovery). 

What this means for you, me and any of the average population? Whether you’re under-eating, over-eating or have ongoing “gut issues” yourself, there is often more to the story of healing from your gut issues than just “eating enough” or “eating the right foods.”

IBS, constipation, and frequent bloating can often stem to several of the GI imbalances we’ve already discussed (bacterial overgrowth, low stomach acid, nutrient deficiencies), and in order to heal, not just have “some relief,” the bigger piece of the puzzle may need to be addressed. 

WHAT TO DO ABOUT IT

Healing from chronic constipation is no one-size-fits-all-approach, but here are a few starting points, and tips for eating enough—even when you’re constipated.

1. Address Stress.

The elephant in the room. Do a gut-check with yourself. What stressors are present in your life right now potentially contributing to constipation? Not just mental stress either. The big areas of influence to consider include:How much sleep are you getting? (Ideal: 7-9 hours)How much water are you drinking? (Ideal: Half your bodyweight in ounces of water)

What environmental toxins do you use or come into contact with daily? (Ideal: Least amount as possible. Glassware containers, stainless steel waterbottles, non-toxic beauty and cleaning supplies)?

How much are you moving your body?

(Ideal: Daily movement encouraged, and everyone’s threshold is different, but incorporating balance is essential—strength, conditioning, low-intensity aerobic work-walking, play, and flexibility—not doing the same thing every day)

How do you let it out or connect? (Ideal: Open communication and connection with people close to you in life; meaningful relationships; feeling of belonging)

Where is your fun? (Ideal: Not all work and NO PLAY; Taking time for YOU each week to do things that are fun and enjoyable).

2. Identify YOUR Food Intolerances.

Just because it’s healthy doesn’t mean it’s “good” for your body (right now). You can be intolerant to broccoli, apples, chicken or kale for all that it matters. Keep a mindful food log for the next 3 days to note how you feel around, before and after meals. (Fun fact: We often crave or think about foods we are intolerant to. This is your gut bug’s way of signaling to you: “Feed me!”)

3. Basics.

Basic gut health is like taking a multi-vitamin or fish oil tablet you’ve been told to take for years (actually BETTER than those). Seeking to support a healthy baseline of gut health may be a missing link if you’re just trying to eat healthy foods alone. This includes:

• Drinking enough water.
• Chewing your food well.
• Taking a quality probiotic supplement
• Eating fermented foods and pre-biotic foods.
• Bonus: Apple Cider Vinegar (1 tbsp. in water before meals).

4. In-the-Moment Relief.

For those days constipation has ya down, try one of these arsenals:

• Yoga sun salutations, moving or going on a walk.
• Apple Cider Vinegar (1 tbsp. in water beforemeals)
• Ginger tea or kombucha
• Sauerkraut—2-3 forkfuls
• Squatting—and hanging out there for a minute (or a Squatty Potty)
• Mindfully drinking water throughout the day

5. Dig Deep.

Assess and address what else is going on. Make a functional medicine appointment (Austin and Distance appointments available) to figure out whats going on “under the hood” through an assessment and potential lab testing if needed to address the underlying gut issues that have been unresolved

The post Should You Really Eat if You’re Not Hungry And Have Constipation? appeared first on Meet Dr. Lauryn.

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https://drlauryn.com/gut-health/not-hungry-constipation/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

The Most Comprehensive HPA Axis Dysfunction Guide

HPA Axis Dysfunction affects many people and having the right treatment could help them live fuller lives.

Stress is “normal.”

…So is feeling imbalanced. At least for approximately 3 in 4 Americans who will experience “adrenal fatigue” in their lifetime, according to Dr. James Wilson, author of Adrenal Fatigue: the 21st Century Stress Syndrome (2001). 

Stress: Mental & Physical

Most people think of stress as psychological and emotional stress.

Technically, however, stress is defined as:

 “Any event in which environmental demands, internal demands, or both, strain or exceed the adaptive resources of an individual.”

(In other words: Stress is a demand on our mental or physical body that we can’t handle well). 

Stress (both mental and physical) is the “elephant in the room,” that sets the stage for all sorts of disease and health problems we experience in our lifetime. 

Common Stress

You and I encounter hundreds—if not thousands—of stressors in our daily lives, some that happen in the blink of an eye, and others that linger for years.

Common daily stressors include:

• Gut-irritating foods, like chocolate-glazed donuts, beans or even difficult-to-digest raw broccoli in your gut
• Getting stuck in rush-hour traffic
• An e-mail exchange where the person’s tone on the other end seems tense
• A spat with your significant other
• Negative news headlines on our notifications throughout the day
• Running late
• Drinking 2-3 cups of coffee to tide you over after 4 hours of sleep
• A 3 pm sugar binge when a sugar crash strikes
• Accidentally overeating or feeling really hungry before a meal
• Pushing ourselves hard in an intense workout
• Feeling the crunch of a tight deadline at work
• Lack of sleep one night
• Saying “yes” when you really wanted to say “no”
• Getting over-heated in the sun

Generally, daily, or “acute” (short-term) stressors are things we quickly adapt to—

If you get hot for instance, you naturally seek to cool your body off with some AC. If you ate too much, you may not feel like eating as much the next meal; or if your body is ‘stressed’ with hunger, you typically eat something to ‘adapt’ and calm the stress.If you didn’t get much sleep last night, you may try to find time to take a nap, or to get to bed extra early tonight.

With short term stress, your body and mind is innately wired to learn how to deal with the stress.

However, when stress lingers and remains (with little to no relief in sight)…

Houston, we have a problem!

Some examples of chronic—lingering—stress may include:

• A rocky or strained relationship with a significant other, business partner or best friend
• Financial pressures
• An autoimmune condition—that won’t go away
• Years of eating a processed food diet or disordered eating habits
• Daily (constant) demands of a boss we can never please or a job we hate
• Trying to do everything—and not being able to do any one thing really well

• Not eating enough (every day), dieting or restriction
• Drinking 2 to 3 cups of coffee (every day)
• Burning a candle at both ends—every day
• Sleeping 5-6 hours most nights
• Staring at screens fo 8-10 hours per day
• Overtraining (Chronic cardio with little to no rest for recovery)
• Overwork and little to no play
• Staring at computer screens while hunched over—every day

 

Try as we may to adapt, relief doesn’t come, and if chronic stress persists, things go awry BOTH physically and mentally.

Hello SUPER STRESS!!!

Technically we call this “HPA Axis Dysfunction.”

HPA Axis Dysfunction 101

HPA Axis Dysfunction is another word for what’s come known as “adrenal fatigue” or “poor stress management” in laymen’s terms. Mental and physical stress triggers the hypothalamus in your brain to activate two distinct pathways of the stress response:

1.) The “Fight or Flight” System (“Sympathetic Medullary System”): the system the responds IMMEDIATELY to stress, like increasing your heart rate, blood pressure, alertness, and metabolic rate; and,

2.) Your HPA-Axis (Hypothalamic Pituitary Adrenal Axis): the “mothership” of all things stress related in your body.

HPA Axis Anatomy

The HPA-Axis involves three key parts of your brain and body: 

Hypothalmus. The region in your brain that controls the “automatic” (autonomic) functions like: metabolism, body temperature, thirst, hunger, sleep and emotional activity.

Pituitary. A “hormone regulating” gland, in your forehead, that helps your body feel, helps you manage stress, and stimulates growth, hormone balance, reproduction, and lactation.

Adrenal Glands. Two pea-sized endocrine (hormone) glands that produce a variety of hormones including adrenaline, aldosterone and cortisol (your stress hormone)

If your HPA-Axis takes a hit from LOTS of stress or chronic (ongoing) stress, then it leads to “HPA Axis Dysfunction,” resulting in an assortment of side effects, including:

• Inflammation
• Blood sugar imbalances
• Most all disease: Cancer, diabetes, heart disease, etc.
• Mood imbalances, like depression
• psoriasis or eczema;
• IBS, bloating, or other digestive symptoms

• Brain fog 
• Hormone imbalances
• Infertility
• ADD/ADHD
• And (you guessed it) chronic—ongoing anxiety—that anxiety you seemingly can’t control, no matter how hard you try to think about controlling it. 

 

“HPA Axis Dysfunction” is simply another way of saying, “chronic” stress.” Chronic stress is the root of all imbalance in the body. 

And tying back to our gut-brain-body connection, chronic stress often stems back to the gut. It’s all intertwined!

HPA-Dysfunction vs. Stress

But don’t we all experience stress in our lives? Shouldn’t we just be able to deal with it?

What’s the difference in every day stress vs. “HPA Axis Dysfunction?”

Good questions!

True, our bodies DO deal with A LOT when it comes to stress; and your body (and brain) can take A LOT (“bring it on!”). But when stress goes overboard, or lasts for a long time (without proper recovery) our body can only handle so much.

Example: the Poptarts and Cheetohs I ate daily as a kid, and artificial sweeteners and additive-filled protein powders I ate for years in college and young adulthood. 

The result from these chronic stressors in my life? Frequent bloating, constipation, bacterial overgrowth, and the anxiety I battled in my teens and young 20’s. My body was not designed and wired to eat Silicon Dioxide, aspartame, corn solids or high-fructose corn syrup.

Gone are the days of our ancestors who lived in the natural (toxin-free) environment, ate nutrient-rich foods, and spent their days in accordance to the rhythms of the sun. Eventually my repetitive poor quality foods led to poor gut health, which then led to stress and a variety of symptoms. 

Consider the variety of stress your own body encounters on a daily basis:

1. Working a job you don’t love, staring at a screen for 8-hours and staying stuck in your cubicle;
2. Barely getting 6-hours of sleep
3. Running off 2 to 3 cups of coffee every day
4. Eating ketchup, pasta sauce, yogurt and deli meat—laden with hidden sugar
5. Forgetting to eat, or subsisting off of chicken and broccoli—not eating enough
6. CrossFitting, spinning or running miles upon miles 5 to 6 days per week with little attentio to your recovery 

If this becomes your “norm,” that HPA-Axis of yours also takes a hit. And when your HPA-Axis takes a hit, a “normal stress” response no longer remains.

Cortisol Conundrum

Speaking of “normal stress, “ever heard of the hormone cortisol?

Cortisol is your “stress hormone” that helps you deal with “normal stress.” In the good ol days, it helped humans run really fast from bears chasing them in the woods; and it helped you “suck it up” when the mean girls left you out at the lunch table in middle school. 

Cortisol is directly produced and regulated by the HPA-Axis. 

Higher amounts of stress produce more cortisol.

If cortisol levels are constantly produced and pumped out (with little to no recovery or rest from the stress), then the HPA-Axis gets pooped out!  

And we are right back to square one: Imbalance and inflammation (think: mood swings, sugar cravings, racing thoughts, disrupted gut flora leading to disrupted serotonin in the brain, increased or decreased respiration rate, elevated blood pressure, etc.).

Without the ability to regulate stress (normally), your body and mind naturally become more sensitive and fragile to respond to even little stressors (like a loud noise, the lack of control, a comment someone said, the effects caffeine, etc.). 

Again: stress is more than just a mental battle, it is also a physical battle.

How do I know if I have HPA Axis Dysfunction?

It’s not always easy to “see” or diagnose—especially if your “subpar (stressed out) norm” has become your norm.

Common signs of an out-of-whack HPA-Axis include:

• Anxiety—that doesn’t go away
• Panic attacks
• Feeling wired and tired at night
• “Waking up” when you workout—and needing the highs of workouts to keep going
• Plateaus in training, “gains” and physical goals
• Muscle weakness or wasting
• High or low blood pressure
• Suppressed respiration (needing “more air” during training)
• Subpar performance
  “Crazy fast” metabolism or super slow metabolism
• Telling your body to “work harder” or “push more”—with difficulty implementing it
• Digestion difficulties (bloating, gas, IBS, constipation)
• Suppressed appetite
• Hormone imbalances (low testosterone, loss of period, infertility)
• Hypoglycemia (low blood sugar)
• Unable to go long between meals without getting a headache/shakey
• Dependence on coffee, sugar or artificial sweeteners
• Never feeling 100% rested
• Apathy and/or burnout
• Feeling emotionally “flat”
• Falling asleep if you sit anywhere for too long

• Insomnia
• Weepy for now reason
• Inability to lose weight
• Mood swings
• Fatigue
• Anxiety or Depression
• Autoimmune conditions
• Food intolerances
• Headaches
• High blood pressure
• Low or high heart rate
• Feeling dizzy when standing up
• Inability to concentrate/focus or memory loss
• Lyme disease
• Catching colds, flus or illnesses easily
• Not “feeling like yourself”
• Skin breakouts or acne 
• Feeling burned out or unable to do your usual basic “to dos”
• Inability to tolerate exercise like you once did
• Random allergies
• “Diabetes” 
• Thyroid issues/hypothyroidism
• Unwanted weight loss and inability to gain weight
• Feeling “wired and tired”
• Shortness of breath
• Hormone imbalances 
• Apathy about my work
• IBS
• Poor workout performance
• Electrolyte imbalances

 

If any of these factors are ongoing (lasting more than 7 days), then it may be worth at least exploring if you could benefit from “resetting” your HPA-Axis (i.e. targeting stress).

What to Do About It

Address stress—the elephant in the room.

Not just mentally, but physically. 

Remember: While talking about your anxiety and counseling with someone around your anxiety can be two HUGE PIECES of the anxiety puzzle, if your physical well-being goes unaddressed (targeting stress reduction and improving gut health), then you are only treating half the “problem.”

How to do it? 

Here are some basics to start:

1. Assess Your Own Stress.

What are the top stressors in your life right now, and what stressors have you dealt with in your past? Surgeries? Medications? Light exposure? A job you hate? Food intolerances? Gut issues? Make a list of both psychological and physiological factors that may be contributing to your current state of stress.

2. Test Don’t Guess.

Many people read about “adrenal fatigue” or HPA Axis Dysfunction on Google and immediately turn to self-treating—buying supplements and tea labeled “adrenal support” at Whole Foods, downloading the Headspace meditation app, and diffusing lavender in the air. However, without understanding a full picture of the cortisol imbalance in your body (if at all), you may be under treating or over treating. For instance, your cortisol may be high or low, melatonin may be suppressed or perfectly normal, estrogen may be nonexistent or extremely elevated.

In addition, cortisol imbalance may be triggered by the gut, the hypothalamus or your thyroid, or a mix of all three. The problem is, if you treat your “issue” inappropriately you risk not getting to the “root” or potentially making the problem worse. A comprehensive saliva/urine test like the DUTCH test can help you get a clearer picture of your unique cortisol story. Consider working with a functional medicine practitioner to navigate test results, as well as address any other underlying health imbalances contributing to your condition.

3. Eat a Nutrient Dense Diet

• Balance your meals with protein, healthy fats and moderate carbs. No extremes. 
• Protein, particularly in the morning, has a balancing effect on blood sugar. 
• Avoid foods with fillers, sweeteners and unknown ingredients.
• For a time, avoid caffeine and alcohol. 
• Prioritize clean filtered water (Tip: Add a pinch of sea salt to 12 to 16 ounces of water in the morning. Sea salt is a natural electrolyte to balance sodium levels). 
• Also don’t neglect mindful eating (chewing your food well, slowing down at meal times, not eating on the go or while watching TV, etc.). Mindfulness is a game changing practice your body appreciates.Reset Your Circadian Rhythms
• Eliminate blue light exposure at night (blue-blocking glasses, nightshift apps on your phone),
• Get back to nature (aim for 30-60 minutes at least of fresh air)
• Eat at regular intervals

4. Catch Enough Zzzz’s

Sleep at regular times (keep a schedule). Speaking of sleep is essential to just about every type of “wellness” protocol, but it is particularly essential for HPA Axis Dysfunction recovery. Prioritize 7 to 9 hours each night.

5. Move Your Body

Overtraining is a common cause of HPA Axis Dysfunction. Common signs of overtraining include difficulty recovering from workouts, increased gut issues or loss of appetite, a plateau or decrease in performance, increased body fat despite regular exercise and “eating clean,” poor sleep, restlessness, anxiety, fatigue, muscle or joint pain, suppressed immune system, and low mood.

The best exercise? In the immediate recovery period, opt for lower intensity exercise such as walking, cycling (not cranking up the notch on your spin bike), strength training, swimming, or yoga over high-intensity activities like CrossFit WODs, Orange Theory workouts or straight-up cardio training. Just Say No.

What’s filling your life and what’s draining you? Take a thoughtful inventory of what’s crowding your space. Cut out the things on your plate that are weighing you down.

6. Relax

As cheesy or overrated as it sounds, take time out to settle your mind and integrate mindful activities through mental and physical (intentional) relaxation.

Consider these:

• Prayer
• Journaling
• Meditation (Try Muse, or Headspace)

• Biofeedback/Heart Math
• Yogi Breathing 
• Yoga 
• Tai Chi

 

These are just a few ways people actively seek to “relax” more. Although it will probably be “awkward” at first, by starting small and prioritizing relaxation (even 5 minutes in the morning) make a difference.

7. Supplement Smart

A big mistake people make is taking random supplements that can actually make your adrenal fatigue worse, not better, if not careful. As mentioned, testing and not guessing helps prevent over-treating or under-treating with supplements. However, there are some natural and gentle supports for HPA Axis Dysfunction that can work for many people as your figuring out your unique picture including:

• Liposomal Curcumin + Boswellia AKBA  
• Lavender & Peppermint essential oils
• Adrenal Calm Cream by Apex Energetics 
• HPA Axis  

The post The Most Comprehensive HPA Axis Dysfunction Guide appeared first on Meet Dr. Lauryn.

Source/Repost=>
https://drlauryn.com/hormones-metabolism/hpa-axis-dysfunction-guide/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

The Best 14-Day Keto Meal Plan for Women Now

A Delicious 14-Day Keto Meal Plan & Supplements for Women-7 sample days of what to eat, plus non-boring creative meal ideas for mixing it up.

So, you’ve decided to give the whole “keto meal plan” thing a try.

How to Do the Keto Meal Plan for Women

Even though eating high fat used to be scary, you’re open to giving it a shot-bring on the butter and bacon! …

You’re also looking to keep meals enjoyable, creative and delicious. (You’re a little concerned about getting burnt out on eggs, beef, cucumbers and coconut oil).

Furthermore, you’re hoping keto doesn’t feel like a chore, or like you’re a slave to counting calories or macros.

I’ve got your back with this 14-day body-boosting keto meal plan and supplement plan for women who want to:

•  FEEL good
• Ensure they are getting all their nutrients
• And stress LESS (not more) about what you eat

 -With plenty of keto meal plan variety and creativity and variety to keep things interesting.

Keto for Health vs. Keto for Dieting

Unfortunately, when adopting any new way of eating, it’s easy to fall into the restrictive mentality:

Thinking about what you CAN’T have vs.what you CAN have.

Most keto diet articles, keto meal plan, books and YouTube videos teach you how to count macros and fat grams, shed body fat, monitor ketones in your breath, or get bigger biceps in the gym (courtesy of bodybuilding bros online)…

But NO ONE talks about:

• Listening to your body
• Supporting your hormones
• Boosting your gut health
• Fighting gut inflammation
• Or ensuring you’re eating all the essential micronutrients (vitamins and minerals) you as a woman need.

After all, as a woman, there are a few things you need to be mindful about a keto diet meal plan.

And no one talks about whether or not keto is a lifestyle, or a short-term diet and body-fat loss solution.

The Big Keto Questions

Should you avoid carbs for the rest of your life?

Do you need to monitor your breath or urine ketones every day to make sure you’re still in ketosis?

Do you need to count your fat grams and carbs?

The short answer: None of these things.

In fact, when you view keto meal plan as a lifestyle (like this 14-day Meal Plan)…NOT a fad or restrictive diet…you CAN take a deep breath.

Long Term vs. Short Term Keto

If you’re transitioning to a keto meal plan or you’ve been doing it for awhile, it’s imperative to realize that keto has been studied and used extensively as a short-term diet solution for curing epilepsy (1), boosting brain power (2), balancing blood sugar (3) and shedding weight and body fat in obese individuals (4), BUT once you’ve transitioned into a lifestyle of ketosis, it doesn’t mean you’re bound there for life.

In fact, as this article explains, women may be able to handle more carbs than keto evangelists claim-and may even benefit from them in the long term from a hormonal and energy output (i.e. fitness) point of view.

In addition, for women who are ALREADY healthy (i.e. NOT obese, diabetic or experiencing horrible PMS), long term low-carb diets and/or not eating ENOUGH fat with their keto meal plan can be MORE stressful-not less-for your body, specifically your hormones.

Long-term low-carb diets can cause you to overproduce cortisol and norepinephrine. It can create an imbalance that increases pressure on the hypothalamus, pituitary and adrenal glands.

Unfortunately, it can result in symptoms of HPA-Axis Dysfunction including:

• Difficulty attaining a healthy weight
• Less energy and fatigue
• Feeling unrested (even if you get enough sleep)
• Constipation, bloating after meals and gut issues
• Needing caffeine to feel “normal” or function

• Insatiable appetite or complete lack of appetite (imbalance)
• Anxiety, stress or low mood
• Poor sleep
• Craving/thinking about sugar or carbs
• Poor workout results or recovery
• Amenorrhea or horrible PMS
• Not feeling like your “self”

 

Low carbohydrate diets can also impact the hormone Leptin-necessary for turning ON reproductive hormone function (like your period). Even if you ARE eating enough fat, leptin is turned on by carbohydrate metabolism, and in the long-term may be decreased through a very low carb intake.

No One Size Fits All

There really is NO one-size-fits-all approach to diet.

Some women thrive off extremely low carb diets, while others lose their period, or even gain weight after an initial rest. It all depends on TONS of other lifestyle factors like:

• Your personal health history
• Sleep and recovery habits
• Your stress levels in other areas
• Body composition
• Hormonal or thyroid imbalances
• Gut health
• And beyond

If you have bacterial overgrowth for instance in your gut, then keto potentially can worsen the condition, as gut bacteria actually also feed off ketones. If you are burning a candle at both ends, and sleeping less than 6 hours per night, then your naturally elevated cortisol levels may be MORE stressed out by keto if you keep it up long-term.

Also, if you were eating sugar or a low-fat diet before, then your body will probably LOVE keto-a night and day difference from before.

You are NOT weak for going keto for a short term reset, then transitioning back to a modified keto (adding in a little bit more carb). And you are NOT strong for “sticking with keto meal plan” (even though it seems like your body is not responding favorably).

Simply put: Listen to your body.

Listening to Your Body: Balance (Not Keto Perfection)

For this reason, I’m a big advocate of a modified keto diet for many of my own clients interested in balancing their blood sugar, regulating their hormones, detoxing off sugar, or experiencing bloating or SIBO-like symptoms from carbohydrate intake.

What it entails?

A 7-30 day “keto reset” followed by a transition into a “modified keto,” incorporating BALANCE with a little more starchy carb and/or fruit to compliment their higher fat and moderate protein diet.

Keto Reset: 7-30 Days

Eat:

• Higher Fat with a variety of healthy fats (aiming for 50-60% of intake being from fat)
• Moderate Sustainable Protein
• Lots of Greens and Low-starch veggies for their carbs, sticking to 20-30 grams of “net carbs”)

Modified Keto-Longer Term

Eat balanced at each meal:

• Healthy Fats with Each Meal (1-2 servings, and VARIETY-not just butter, coconut oil and bacon every meal)
• Sustainable proteins (the size of 1-2 palms of your hand)
• Lots of Greens
• Starchy Carbs/Fruit (Incorporate approximately 1-2 additional servings of starchy carbohydrate and/or fruit back into your diet daily

The best part? No counting or ketone monitoring necessary.

By the time my clients reach the Modified Keto stage, 7 to 30 days later, and are re-introducing carbs, they are MORE connected to their body and how it feels-naturally.

They recognize when “brain fog” sets in, or their SIBO symptoms (bloating) flares, or when they feel like they have a lot more energy and strength in their daily life. They are better able to self-regulate the just-right amount of carbohydrate and timing for their body (for instance in the evenings before bed, or after a workout).

It won’t come overnight, but if you stick to the philosophy of “balance” and tune in to HOW YOUR BODY FEELS, instead of what you “should eat” or what your keto monitor says, your body won’t steer you.

Here’s a sample 14-day keto meal plan including:

• 7 days of a “Strict” Keto (low carb) sample
• 7 days of a “Modified” Keto sample
• daily supplement plan

14-Day Keto Meal Plan & Supplement Plan for Women

Keto Meal Plan Food List: Eat in Abundance

Sustainable Proteins:

• Wild caught fish
• Pastured poultry
• Grass-fed beef and bison
• Organic organ meats
• Chicken Broth

Healthy Fats

• Avocado
• Avocado Oil Mayo
• Pastured Egg Yolks
• Raw, soaked Nuts & Seeds
• Grass-fed Organic Dairy (Cream, Sour Cream, Kefir)
• Butter& Ghee

• Organic Extra Virgin Olive Oil
• MCT Oil
• Coconut Oil
• Pastured Bacon
• Coconut Butter
• Olives

 

Fermented Foods

• Sauerkraut
• Fermented Veggies
• Coconut Yogurt
• Water Kefir
• Goat’s Milk Kefir/Kefir

 

Veggies

*Eat ENOUGH veggies. Only 1 in 10 Americans eat 3 or more servings/day. This is a pitfall of keto.

• Dark leafy greens
• Green veggies (Zucchini, Asparagus, Cucumber, Broccoli, Brussels sprouts)

• Cauliflower
• Mushrooms
• Bell Pepper
• Spaghetti Squash

 

Occasional Starchy Tubers & Fruits

*After you’ve completed an initial keto-reset (7-30 days), eating less than 20-30 grams of carbs/day, reintroducing a little bit of starch may be warranted (especially for active women, women with hormonal imbalances or women without blood sugar dysregulation).

This is called “modified keto” and may entail a serving or two of starchy carbohydrate, such as sweet potato with dinner or squash with protein after a workout, while still being able to maintain ketosis (fat burning and using fat as energy first).

Starchy Tubers & Veggies

• Sweet Potatoes
• Butternut Squash
• Acorn Squash
• Carrots
• Beets

• Green tipped plantains
• Yuca/Cassava
• Taro
• Snow Peas

 

Fruits

• Fresh or Frozen
• Green Tipped Bananas
• Berries

• Citrus
• Apples
• Pears

 

7-Day Keto Reset

DAY 1

Breakfast

• 2-3 Pastured Eggs in Grass-fed Butter
• Organic Bacon (or Turkey Bacon)
• Spinach, Zucchini & Mushrooms

Lunch

• Tuna Salad with Paleo Mayo atop Leafy Greens
• Asparagus
• Handful Macadamia Nuts

Dinner

• Cracklin’ Chicken Thighs
• Cauliflower Mash with Butter & Garlic
• Chard in Coconut Oil

DAY 2

Breakfast

• Savory Sausage (use ground turkey, pork or beef, no maple)
• 1/2 Avocado
• Spinach sauteer in Ghee

Lunch

• “Unwich:” Turkey in Collard Greens with Avocado, Mustard & Grass-fed Cheddar
• Pickles

Dinner

• Herb Crusted Salmon
• Leftover Cauliflower Mash with Ghee & Garlic
• Tuscan Kale sautéed in Coconut Oil

DAY 3

Breakfast

• Green Smoothie Made with:
  

Coconut Milk
Greens
Avocado
1/2 green-tipped Banana
2 Pastured Eggs or Collagen Powder
Carob Powder-optional

Lunch

• Leftover Dijon Chicken Thighs
• Cucumbers with Paleo Ranch

Dinner

• Grass-fed Anti-Inflammatory Meat Balls
• Zucchini Squash
• Broccoli with Butter

DAY 4

Breakfast

• Hardboiled “Deviled” Eggs
• Pastured Bacon
• Chard in Ghee

Lunch

• Leftover Meatballs dipped in Aioli Mayo https://thepaleoway.com/recipe/aioli/
• Roasted Zucchini Chips drizzled with Olive Oil
• Rainbow Carrots

Dinner

• Chicken Stir Fry 
• Cauliflower Rice

DAY 5

Breakfast

• Turmeric Milkshake Smoothie
• Add Collagen or Additive-Free Protein Powder

Lunch

• Canned Wild Caught Salmon
• Avocado Oil Mayo
• Roasted Brussels Sprouts

Dinner

• Grass-fed Beef Tacos with: Romaine, Guacamole, Grass-fed Cheddar, Lime
• Roasted Zucchini & Yellow Squash drizzled with Olive Oil

DAY 6

Breakfast

• Coconut Yogurt 
• Macadamia Nuts
• Raspberries

Lunch

• Leftover Tacos over Power Greens
• Guacamole, Cheddar & Lime Juice

Dinner

• Creamy Chicken & Kale Soup
• Coconut Flour Cornbread with Butter

DAY 7

Breakfast

• Savory Turkey Sausage
• Mushrooms & Power Greens

Lunch

• Chicken & Kale Soup
• Greens Salad with Green Goddess Dressing

Dinner

• “Pizza” (Coconut Flour & Arrowroot Crust) with Chicken, Basil Pesto, Olives & Optional Tomatoes
• Greens in Paleo Ranch

7-Day Modified Keto Meal Plan

DAY 1

Breakfast

• “Hash:” Organic Ground Turkey, Greens & Mushrooms in ghee
• 1/2 Avocado

Lunch

• Chicken Salad with Paleo Mayo
• Collard Green Wrap
• Roasted Rainbow Carrots

Dinner

• Fish Tacos with Grapefruit Avocado Salsa
• Roasted Zucchini Chips

DAY 2

Breakfast

• Easy Egg Muffins
• Handful Berries

Lunch

• Leftover Crispy Fish (from Tacos) atop Greens
• Leftover Roasted Rainbow Carrots
• Paleo Ranch
• 1/2 Avocado

Dinner

• Grass-fed Steak
• Roasted Asparagus
• Power Greens sautéed in Ghee

DAY 3

Breakfast

• Chocolate Banana Smoothie

Lunch

• Chicken Balance Bowl

Dinner

• Grass-fed Anti-Inflammatory Meat Balls
• Sautéed Spinach in Ghee
• Cauliflower Rice

DAY 4

Breakfast

• Chicken Sausage
• Power Greens in Coconut Oil
• 1/2 Avocado

Lunch

• Leftover Meatballs
• 1/2 Sweet Potato
• Roasted Asparagus drizzled with Avocado Oil

Dinner

• Orange Chicken 
• Over Sautéed Cabbage

DAY 5

Breakfast

• Berry Green Smoothie

Lunch

• Canned Wild Tuna with Avocado Oil Mayo
• Roasted Zucchini “Chips” 

Dinner

• Meatloaf Muffins
• Roasted Broccoli

DAY 6

Breakfast

• Coconut Flour Blueberry Pancakes
• Organic Turkey Bacon

Lunch

• Leftover Meatloaf Muffins
• Zucchini Chips

Dinner

• Thai Chicken Soup topped with Avocado
• Mixed Greens with Oil & Vinegar

DAY 7

Breakfast

• Scrambled Eggs, Pastured
• Ghee
• Mushrooms, Asparagus & Power Greens

Lunch

• Turkey & Avocado stuffed Lettuce Wrap
• Roasted Assorted Veggies

Dinner

• Cheesy Chicken Casserole

Keto Meal Plan Support Supplements

• Soil Based Probiotic : (like Primal Blueprint Probiotics ).

Healthy gut bacteria to boost gut and all around health.

Take 1 in the morning and preferably 1 at night. Also, don’t neglect fermented foods (like sauerkraut and fermented veggies for food-based, lactic acid probiotics).

• Pre-Biotic Fiber: Partially Hydrolyzed Guar Gum (like Sunfiber)
  

Prebiotics are essential fiber for digestion and maximal absorption of your probiotics. (Often low on a keno-diet). Take 1 serving/day in water or tea.

• Digestive Enzymes

Helpful for fully breaking down you food (especially if you experience bloating or constipation around meals). Take 1-2 with meals to banish bloating.

• Bile Salts: Beta TCP 

Are you fully digesting your fats with your keto meal plan? If you gallbladder or liver are not in tip top shape, fats may make you feel sick or nauseas after eating them. Take 1-2 capsules with meals.

• Fermented Cod Liver Oil: Rosita

Omega 3’s, Vitamin A and Vitamin D-essential for energy and absorption of all the healthy fats you eat. Take 1 tsp./day. Unlike most fish oils, fermented cod liver oil is less likely to go rancid.

Like these plans? Want More?

Join the Thrive Life Project-a 30 day nutrition, fitness, mindset and TOTAL BODY reset!

Whether you choose a Ketogenic-inspired diet or not, the Thrive Life Project was created for you to learn how to reconnect to your own body, find the way of eating and working out

that works for YOU (no one else), AND quiet the diet-rule noise in the health world.

Join the 30-day reset today and let’s reinvent the way your body LOOKS, MOVES AND FEELS on your own terms.

The post The Best 14-Day Keto Meal Plan for Women Now appeared first on Meet Dr. Lauryn.

Source/Repost=>
https://drlauryn.com/hormones-metabolism/keto-meal-plan-for-women/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/