It’s over 160 pages of digestible and applicable information that you can learn from to enhance your health and wellness.
Chapter 1
Page 5 Building your foundation
Page 7 Simple yet effective changes to support your body
Page 7 Hydration
Page 10 Importance of breakfast
Page 13 Prioritizing protein
Page 17 Mineral rich salt
Page 20 Morning sunlight
Page 23 Walking daily
Page 25 Making time for you
Page 26 How nutrient deficiencies happen
Page 26 Antibiotic use
Page 26 Pregnancy and breast-feeding
Page 27 Alcohol consumption
Page 27 Food avoidances (restrictive diet)
Page 27 Gut health issues.
Page 28 Implementation guidelines
Chapter 2
Page 31 Pick your proteins
Page 35 Pick your carbohydrates
Page 39 Pick your fats
Page 42 End note
Chapter 3
Page 47 Supplementation and building on foundations
Page 47 Why we supplement
Page 48 Scenarios and milestones that Nutrient deficiencies occur
Page 48 Adolescence
Page 50 Prenatal woman and men
Page 50 Pregnancy
Page 50 Post pregnancy and breast-feeding
Page 51 Stress and nutrient depletion
Page 51 Gut health and nutrient absorption
Page 53 Additional supplement breakdown
Chapter 4
Page 56 The role of physical activity and health
Page 57 Insulin sensitivity and resistance training
Page 57 Densification in terms of cellulite
Page 58 The lymphatic system and exercise
Page 59 Steps and breathing
Page 61 Nose breathing versus mouth breathing
Chapter 5
Page 63 The nervous system and its role in your health
Page 64 Symptoms of a regulated nervous system
Page 64 What causes nervous system regulation
Page 65 What helps the nervous system
Page 65 Prioritize rest and recover recovery
Page 65 Nutrient dense diet
Page 65Regulate your exposure to light
Page 65 Incorporate movement, but avoid overdoing it
Page 65 Stress management techniques
Page 66 The nervous system and the thyroid
Page 66 Small lifestyle changes with a big impact
Page 67 Top three nutrients essential for a healthy thyroid
Page 68 Why slowing down might make you feel more tired
Page 69 High cortisol versus low cortisol
Page 71 End note
Chapter 6
Page 74 Blood sugar regulation and its impact on health
Page 74 Why blood sugar regulation matters
Page 75 The impact of blood sugar, uncommon health issues
Page 75 PCOS
Page 76 Stretch marks
Page 76 Broken sleep
Page 76 Skin tags
Page 76 Hormonal imbalances
Page 76 Dry mouth
Page 76 Fat gain
Page 76 Irritability, shakiness and dizziness
Page 77 How to balance blood sugar
Page 77 Key minerals that affect blood sugar
Page 80 Best practices
Page 80 Supplements to support blood sugar balance
Page 81 Lifestyle factors that improve blood sugar
Page 82 End note
Chapter 7
Page 85 Bloating, indigestion, and gut health
Page 85 Best practices for gut health
Page 87 Common gut health issues
Page 87 SIBO
Page 87 Leaky gut
Page 88 Low bile, flow and slow stomach acid
Page 88 Enzyme deficiencies
Page 88 Supporting enzyme function
Page 93 Fermented Foods for Gut Health
Page 93 Sauerkraut the probiotic powerhouse
Page 94 Kimchi the microbial & phytonutrient rich superfood
Page 95 Why Fermented Vegetables Matter for Gut Health
Page 95 Which one is best for you?
Chapter 8
Page 93 Hormones and your health
Page 93 Clarifying cholesterol
Page 95 Stress hormones versus sex hormones
Page 95 Cortisol the stress hormone
Page 96 Best practice is to balance/manage cortisol
Page 97 Sex hormones: estrogen, progesterone, and testosterone
Page 97 Estrogen
Page 97 Progesterone
Page 98 A note on nuts and seeds
Page 98 Testosterone
Page 99 How to track your cycle?
Page 100 Correlating appetite, mood, energy, and sleep to your cycle
Page 100 PMS
Page 101 Prostaglandins and their impact
Page 101 Foods that support hormonal health
Page 102 End note
Chapter 9
Page 106 Histamine intolerance.
Page 107 What are histamines?
Page 107 Symptoms of histamine intolerance.
Page 108 Histamine is not the enemy
Page 108 Genetic, environmental, and lifestyle factors complicating histamine
Page 108 Key enzymes
Page 108 Genetic mutations that affect histamine breakdown
Page 109 Dealing with your symptoms
Page 110 Key nutrients to support histamine clearance
Page 111 Lifestyle factor is that help clear Histamines
Page 111 Estrogen and histamine sensitivity
Page 112 High histamine foods versus low histamine foods
Page 113 The role of the enzyme, DAO (diamine oxidise)
Page 113 Histamine and fertility
Chapter 10
Page 118 Methylation and mental health
Page 119 What is methylation
Page 119 What happens if someone cannot properly methylate
Page 120 What causes poor methylation
Page 120 MTHFR gene
Page 122 The connection between methylation and mental health.
Page 122 Key nutrients for methylation
Page 123 The epigenetic influence
Page 123 Methylation, pregnancy, and Neurodevelopment
Page 124 Why folate is crucial in pregnancy
Page 124 MTHFR and fertility
Page 124 Does your mental health need some help?
Page 126 How to approach eating out with confidence and ease?
Chapter 11
Page 130 Why your symptoms persist despite your normal blood work?
Page 130 Thyroid health
Page 131 Symptoms of low thyroid
Page 132 The connection of minerals and thyroid hormone
Page 132 Potassium
Page 132 Calcium
Page 133 Calcium/potassium ratio
Page 133 Potassium rich foods
Page 133 Calcium rich foods
Page 133 Magnesium rich foods
Page 134 Mental flexibility
Chapter 12
Page 137 Stomach acid and testosterone
Page 137 How low testosterone contributes to low stomach acid
Page 140 PPI’s and stomach acid
Page 140 PPI’s Work
Page 140 Hidden consequences of lowering stomach acid
Page 140 Why lowering stomach acid is a problem
Page 142 Does every system and process in the body rely on nutrients
Page 142 Hormone production and retreated
Page 143 Enzyme activity, DNA expression and metabolic pathways
Page 143 Neuron function, brain health and neurotransmitter balance
Page 144 The cravings won’t stop – why?
Page 144 Common reasons for cravings
Page 145 Protein intake and cravings
Page 145 General under eating and food quality
Page 146 Intermittent fasting and fasted workouts
Page 147 Calcium deficiency and stubborn fat loss
Page 147 How calcium deficiency can stall fat loss
Page 148 How to optimize calcium for fat loss
Page 149 Hop calcium rich Whole Foods
Page 150 You don’t need more iron… You need to move the iron you have
Page 150 Implications of stagnant iron
Page 151 The root cause of acne – Why addressing iron and vitamin A matters
Page 151 Why conventional acne treatments fall short
Page 151 Birth control
Page 151 Accutane
Page 151 Synthetic vitamin A
Page 151 Too much synthetic vitamin A can block other vitamins and minerals
Page 152 The missing link: iron overload and vitamin A deficiency
Page 152 Vitamin A: retinol versus better quarantine
Page 154 Hair loss and iron
Page 154 The role of copper and hair growth
Page 156 Copper, the mitochondria, and moving iron
Page 157 What do you eat to help move iron
Page 157 Top vitamin A Foods
Page 157 Top copper Foods
Page 157 Whole Foods vitamin C
