My 2019 goal is quite simply, wholeness. (What!???) A big concept, I know, but no doubt begins with a restoration program that includes nutrition, stress management, and exercise. Through these avenues, I aim to heal my metabolism with a focus on optimizing my insulin and serotonin levels. After reading (or I should say re-reading) The Schwarzbein Principle, I will implement the following:
To increase my serotonin levels (master neurotransmitter):
Breakfast:
- Multivitamin
- Stress B complex
AM:
- 250 to 300 mg of St. John's Wort
- 1000 mg Flaxseed Oil
PM:
- 1000 mg Gamma Linolenic Acid
- 25 to 50 mg 5-HTP
- 250 to 500 mg Magnesium
- 1000 mg Calcium
To optimize my insulin levels (master hormone), I will implement the following nutrition program that correlates with an activity level of "active" (Total 7-10 hours per week that includes moderate exercise 2 to 3 times and rigorous exercise 1 to 2 times per week)
- 3 meals with 15 grams of carbohydrates
- 2 snacks with 15 grams of carbohydrates
Carbohydrate range is 75 to 120 (no more than 30 grams at meals if I am hungry and need to adjust from my intended 15 grams.)
Basic guidelines:
- Don't skip meals
- Eat real food (pick, gather, milk, hunt, or fish)
- Eat good fats, proteins, non-starchy vegetables, and carbs for to activity level
- Taper off stimulants (caffeine & alcohol/wine for me)
