Laboratory Testing

First things first!

Discontinue nutritional supplements for at least 72 hours prior to blood draw, especially those containing biotin (B7). (Including beef liver).
**Probiotics, enzymes and herbs are okay to continue.

Be fasted for 12 hours overnight. Avoid all substances except for plain water. No food, electrolytes, coffee, or substances with caloric value.
Do NOT avoid prescription medications unless advised directly by your healthcare team.
Aim to drink 60-80 ounces or water per day, and a glass of water the morning of your lab draw.
As best as possible, blood draws should be done in the morning.

Digestion:

Sit, breathe, and chew thoroughly before meals (aim for smoothie consistency)
Say grace or bless your food, enter meal time with gratitude
Use digestive bitters before meals to support stomach acid
Space out meals to avoid constant grazing
Moving your bowels every day is important! (let me know if you need help in this area)

Lifestyle:

Filter drinking and shower water
Move your body daily (walk, stretch, dance—it all counts!)
Vagus nerve support: humming, gargling, cold exposure
Making sure you’re eating enough nutrient rich whole food regularly throughout the day to match your energy expenditure. And drink enough water!

Sleep and Rest:

Sleep at least 7-8 hours every night
Addressing stress and inflammation where you can.
Unplug from work and find ways to actually rest your body, mind, and soul
PLAY! What hobbies have your forgotten about or what would you do if you had enough time??? MAKE TIME.
SLEEP AND REST are important!

Nutrition:

Eat breakfast every morning, preferably high protein to set yourself up for the day
Wait on coffee until after breakfast
Eat real food! Organic, grass-fed, pasture raised and home-cooked when possible
Unlimited veggies (cooked is best)- fiber will be your friend!
Limit gluten and dairy if these are problem foods for you
Clean, filtered, mineralized water (with salt or electrolytes). Aim for at least 75 oz
Avoid sugar, processed foods, caffeine/alcohol if possible
Balance fruit with fat/protein to avoid blood sugar spikes
Prioritize protein - eat it at every meal, and eat it FIRST

Lymph & Liver:

Castor Oil pack to help excess hormone detox, gut health, inflammation, liver etc. Start with 30 min-1 hour, work up to wearing overnight if you like. Do this 2-3 times a week for detox and gut health. More is ok, too.
Dry brushing every day or rebounding 2–3x/week for lymphatic flow
For specific recommendations, please check out the resources here.

Circadian Rhythm:

Get morning sunlight (5–15 min) in your bare eyes - before looking at your phone!
Spend time grounding outside (barefoot in nature)
Get outside during the day without sunglasses to reset your internal clocks
Watch the sunset
Limit screen time at night or wear blue light blockers after the sun goes down
Follow the sun for your cues!