Nutrition Advice and Supplement Shopping List

Nutrition Principles and Disclaimers

First, get a lab test from a doctor or clinic to and detect abnormal metabolizing patterns and vitamin deficiencies.

Fix your nutrition and eating habits. While there are a number of diets and conflicting ideas out there; these principles should serve you well when experimenting with what works for your lifestyle.

Limit sugar intake to less than 30 grams a day. It’s a prime source of inflammation, disease and arguably a drug addiction millions of people have without being aware of it.

Eat for satiety and synchronize your meal times with your circadian rhythm. Ideally, the sunrise/sunset times of the current season. Experiment with intermittent fasting where you adopt a pattern of eating where you fast for 16 hours from your last meal of the previous day and eat two meals during a 7 hour “feeding window” during the day.

Eat your vegetables; especially the green, yellow and orange ones. Carbohydrates are fine so long as they are from things that grow in the ground and aren’t combined with large amounts of fat in the same meal. Fat itself is welcome so long as its from good sources of meat and oils like avocado, coconut or olive oil. Favor quality meat sources and types such as wild caught, free range, grass fed fish, chicken, lamb and beef.

Know your cooking oils. Vegetable, corn, and canola oils may be cheap but they could cost you later. Avoid them and use:

Olive Oil – Extra-virgin is best, but if you’re on a budget or are currently using then go for any form. Low-medium temperature cooking.

Coconut Oil – Extremely versatile and good for your brain. Use only for medium temperature cooking.

Avocado Oil – Need a meal well-done with the quickness? Use for high temperature cooking.

 

The List

Part shopping list, part “Let Me Google that for You”, and personal log of what I’m taking. Remember to gradually add these supplements and write down how you feel while taking them.

Rule of Thumb: Halve the manufacturer’s recommended serving size when starting out.

Multivitamins should be shopped based on quality of ingredients and price per serving. Finding the perfect product is especially hard in this category so follow the 80/20 rule here unless your pockets are deep and patience is long.

Adult Men: NOW Adam, Kirkland Signature

Adult Women: NOW Eve, Kirkland Signature

Individual Vitamins

Easily synthesized with no GMO and minimal worry whether they are organic or not. However special attention must be made to the particular forms noted here.

Vitamin D3 in Olive Oil @ 10000 IU (Nutrigold, |  Naturewise) – Multiple studies and health factors linked to just one vitamin. Especially helpful for mood, oral, bone, muscle and prostate health for men.
B6 and B12 as Methylcombalamin – Because capitalism demands consistent energy and your brain doesn’t know otherwise.
Magnesium as Theornate or CitrateBeware of the not so absorbed nicely -Oxide variety found in OTC store brands. Good for mood/anxiety and muscle tension and digestion.

Amino Acids

Sarcosine – A derivative of amino acids found in muscles and tissues.

N-Acetyl Cysteine (NAC) – Acts to normalize glutamate and dopamine transmission in the brain. Useful for tiredness, overcoming addictive and compulsive behaviors.

BCAAs (Leucine, Isoleucine and Valine) – Useful for vegans, bodybuilders, and anyone else cutting back on red meat consumption. Don’t forget to slow down and smell the beef.
Creatine – Beware of bloat and nasuea; but otherwise good for muscle endurance and the brain.

L-Arginine – Increases blood flow and can aid in exercise recovery.
L-Phenylanine – Excellent for elevating mood/energy levels. Takes time to build.
L-Theanine – Relaxation and stimulation all-in-one. Naturally found in Green Tea; better to drink it unsweetened for the oral health benefits. However, beware of increased anxiety/stimulation if you have issues with Gultamine and GABA levels.

Herbalicious

Given their nature; maximum effort should be made to source them from reputable companies who are comitted to lab testing and organic farming practices.

AshwaghandaExcellent for environmental stress and restoring energy levels linked to thyroid conditions.
BacopaShort term memory improvement with bonuses to mood and cognition inherent in not raging where you left the car keys at.
Bosweilla ExtractDouble downing on digestion and joint health as most supplements also include ginger.
Curcumin/Turmeric – Anti-inflammatory and all around good for the hypochondriac in all of us. Or you could just buy it in the spice aisles like a normal person.
Devil’s Claw Harpagophytum or sister to sesame to your evangelical friends and family. Powerful analgesic and pain reliever without being such a hard case on your liver.

Oil of Oregano – Excellent for oral health and skin scrapes. Essential ingredient for the Coconut Pull in your quest to please the diabolical dentist.

Blackseed Oil – Good for digestion and powerful antioxidant along the lines of CoQ-10. 

 

 

 

 

 

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