Good Afternoon, Team!
I'm catching most of you just after your noontime break. How were your meals? Did you take a few minutes to go outside and soak up some of that great Vitamin D from the bright, bright sun? Yes, I know it's chilly out… I came in at 5:30 just to run a test in the cold weather!
Our talk yesterday was on supplements. This is a topic that many people ask about so I felt was needed to be included. However, supplements are not needed to be healthy. A good menu of a variety of whole foods over the week will provide you with almost all of the vitamins, minerals, and enzymes you need. I do recognize that many of you won't eat this full variety of foods and many other just won't eat some at all (like sardines). In all cases, until your weight and hormones are back in line, supplementation is a great way to help your body reach homeostasis. Here is a list of supplements to take if you so choose to include them in your new eating lifestyle. Remember, variation in your supplement routine (not taking it like clockwork) is as beneficial as variation in your workouts.
Have a terrific afternoon!
Supplements to take if wanted:
· Vitamin D
o Not a vitamin, it's a prohormone
o Critical in calcium and phosphorous metabolism, Fat metabolism, Cancer prevention, Autoimmunity, Fertility, Insulin resistance, Types 1 and 2 diabetes, Cardiovascular disease, Auto-inflammatory
o Need about 2,000 to 5,000 IU's per day of Vit-D3
o 15 to 60 mins of sun exposure over 40% of your body per day when possible
· Omega 3 Fats
o Shooting for a 1:1 ratio of omega 3 to omega 6
o Omega 3's are critical in cancer prevention, autoimmunity, insulin sensitivity/resistance, neuro-degeneration, recovery from activity, fertility
o Easily obtained from wild game and seafood
o If you are overweight take up to 1g per 10 lbs body weight
o As you become healthy and fit decrease to 0.25 – 0.5g per 10 lbs body weight
o Recommended brands include Nordic Naturals, Carlsons, Barleans
o Twice a day
o Recommend Ultrathione Health Packs by Antioxidant Pharmaceutical Corporation
§ Contains Vitamin C, Vitamin E, Vitamin B-complex, and Vitamin B-12 which are all recommended below.
· Vitamin E
o 400 – 800 IU daily
· Vitamin B-complex
o Take with each meal
· Vitamin B12
o 1 - 5 mg per day
o An antioxidant
o Helps provide protection to Essential Fatty Acids
o Enhances mitochondrial function (mitochondria are the power plant of the cell in the absence of glucose)
o 50 – 100 mg per day
o Are the micro-organisms that inhabit your intestines and are absolutely critical to the normal functioning of your digestion and immune system
o Take as recommended and on an empty stomach first thing in the morning
o Recommended brands include Jarro-Dophilus or New Chapter
· Digestive Enzymes
So in conclusion – Vitamin D, Omega 3's, Antioxidant w/multivitamin, CoQ10, Probiotic, and Digestive Enzyme.