Energy - how to get better and more sustainable energy

Anemia - rooting out different types of anemia and resolving them. 

  • B12 and Iron are the most common types
    • measure bloodwork markers
        1. CBC
        2. Iron
        3. Ferritin
        4. others
  • Blood Sugar regulation
  1. eating balanced meals
  2. focusing on fats, proteins, and fibers (vegetable)
  3. limiting fruits and sugary foods
  4. limiting caffeine
  5. keeping cortisol in check
  6. breaking the vicious blood sugar yo-yoing cycle
  • Thyroid
    1. measuring markers beyond just TSH
      • T4, T3, Free T3, Free T4, TPO antibodies, Reverse T3 etc.
    2. conversion issues because of liver/gut problems
    3. lack of nutrients i.e. selenium, zinc, iron etc.
    4. brain related thyroid issue i.e. concussion
  • Sleep
  1. getting enough sleep (dependent on the individual)
  2. getting to bed early enough 10-11pm is usually ideal
  3. proper circadian rhythm 
  4. having a blacked out room
  5. blocking blue lights a few hours before bed time
  • Movement
  1. 1x/hour - get up from your desk and do some kind of movement
    • pushups
    • walk
    • air squats
    • deep breathing
    • anything works, just do something 
  2. better bloodflow/oxygenation and energy

Supplements: Which Ones To Take Without Bloodwork

I hope all is well!  Week 4 Video on Supplements - which to take without having bloodwork done.  I'll be going over the following:

  • Vitamin D3
    • 1000iu per 25 lb of body weight is my usual recommendation, in addition to 15-20min of sun exposure without sunscreen per day. Taken best in the morning with fats and vitamin A. Best to get your levels checked - optimal is anywhere between 50-100 in most cases (possibly more or on the upper end of that range for people with genetic VDR SNPs)
    •  Vitamin D3 
  • Fish oil
    • minimum of 3g of total EPA/DHA per day, up to about 5g and potentially more in some cases. Taken with meals.
    • Fish Oil
  • Turmeric
    • dosage depends on severity of inflammation in the body. Start slow and work your way up. Liposomal is more potent, and this brand has resveratrol which works very well alongside turmeric:
    • Liposomal Turmeric
  • Vitamin A
  • Magnesium
    • taken 1-2 hours before bed. 300-800mg is usually ample for most people. Start slow and work your way up. More can be taken after especially stressful days or tough work outs.
    • Magnesium
  • Glutathione
    • dosage depends on how much you need it. Great to take this one alongside drinking alcohol - can take it pre and post alcohol consumption.
    • Glutathione
  • Adaptogenic herbs
    • taken in the morning and up to before 2pm. Dosage dependent on stress levels.
    • Adaptogenic Herbs