[bernadette]

Hi  – I’m not sure if I understand your question but I’m assuming you’re asking about ways to incorporate different animal proteins into your meals correct?

If so, I always use my VPF principle as a guideline for planning meals/snacks.

Step 1:
First I list the different types of animal proteins that I’d like to consume in a week. I vary my animal sources and also include vegetarian sources. So I’ll list 7 different types for the week ahead. For example:

-chicken
-fish
-beef
-lamb
-turkey
-lentils
-chickpeas

Step 2:
Then I decide on what cut I’d like to have from that animal. Example:

-chicken liver or chicken thighs or eggs (breast is the least nutritious by the way)
-fish (salmon or sardines)
-beef (ground beef)
-lamb (lamb sausage)
-turkey (turkey breast) or chicken eggs
-lentils
-chickpeas

Step 3:
Then I incorporate these into a meal by adding in the “V” and the “F”. Example:

-chicken liver (P) cooked in onions & tossed with lemon/garlic/parsley dressing, with tabouli salad (V), baked sweet potato fries, and toasted pine nuts (F).

-grilled salmon (P/F), black rice with teriyaki sauce, broccoli and cauli rice (V)

-ground beef chili with kidney beans (P) with a side salad (V) sprinkled with sesame seeds (F)

-lamb sausage (P) chopped up in a veggie/tomato sauce served over rice macaroni and a side cabbage slaw salad (V) with avocadoes (F)

-egg Shakshouka (P), fattoush salad (V), hummus (P/F)

-blended lentils & vegetable soup (P/V) topped with chicken pieces (P) from the chicken stock used to make the lentil soup, served with crushed flaxseeds or flax crackers

-chickpeas quinoa salad (P/V), homemade fish nuggets (P), steamed asparagus (V) & broccoli dressed (V) in garlic/lemon dressing

Step 4:
Then I assign the days to these dinner meals. We make big portions to ensure there are leftovers. My lunch/breakfast is usually dinner leftovers so that’s 1 or 2 less meals to cook.

Snacks:
In terms of snacks (I don’t usually snack because my mail meals carry me through for a good 3-4 hours), but if you do, that’s another opportunity to add in more protein sources:

-beef/salmon jerky
-biltong
-chicken salad/egg salad/ sardine salad
-hummus and veggie sticks
-yogurt with diced cucumbers seasoned with garlic, salt and dried mint (if not dairy free)
-grassfed cheese with fruit

Hope this helps. Let me know if I answered your question. Hope I did.

[bernadette]

Hi  – my flaxseed cough remedy works really well and is really easy to make. I hope it helps relieve your tickle and cough. Please let us know if it helps or not. There’s always more tricks up our sleeves… 😉

[bernadette]

Hi  – sure, there are many different formulas that have calming adaptogens but a few notes of caution. Please make sure that cortisol is in fact elevated. Someone can feel stressed, but actually have low cortisol. In this case, adaptogenic herbs to lower cortisol would make you feel worse.

Second, if there is truly high cortisol levels, the best remedy is “to slow down/do less/take an extended sabbatical/vacation”. Easier said than done, I know. But no supplement will compare to what lifestyle changes can do.

But to answer your question, here are a few of my go-to supplements to lower high cortisol:

-Cortisol Manager
-Phosphatidyl serine (I usually recommend this one at night for those with aggressive early morning cortisol awakening response)
-Cortisol Calm
-Xymogen Cortisolv (not available in Fullscript)
-Gaia Herbs Adrenal Health

Hope this helps.

[bernadette]

 Yes, here’s what I would ask for:

Full thyroid panel:
•  TSH, Total T4, Total T3, Free T4, Free T3, Reverse T3, anti-TPO, anti-TG

Thyroid conversion nutrients:
• iron/ferritin is not needed, we already have it
• vitamin A
• RBC zinc, serum zinc, serum copper, ceruloplasmin
• RBC selenium (if available, otherwise serum)

Check if B12 is getting into cells:
• serum B12 and RBC B12 (or Methylmalonic Acid – MMA)

Full Liver panel:
• ALT, AST, Alk Phos, GGT, Total & Direct bilirubin (make sure they add direct bilirubin), Protein, Albumin

Multi-sample Salivary Cortisol (if they don’t offer it, then get the functional tests below)

Functional tests (we can help you access these if you’d like to pursue them):
• Organic Acids Test (this includes MMA plus other B vitamin markers). Here’s a sample report. Cost is $349 USD plus shipping. 3-week turnaround time.
• Dutch Adrenal. Here’s a sample report. Cost is $309 USD plus shipping. 3-week turnaround time.

Repeating ACTH again – not necessary but may be a good idea to make sure it wasn’t lab error.

The FODMAP food list is attached on the right in call recording itself. You’ll see summarized call notes beneath the video and to the right is the attached file.

Please keep us posted on your progress. Lots you can begin to implement and hopefully start feeling relief soon.

[bernadette]

I’m not sure I understand your question but here’s a tutorial video I filmed showing you how to setup an account and search the catalogue of products. Hope that helps answer your question.

[bernadette]

Hello – I saw that you asked the same question in another thread. Here was a version of my response:

In the US, Tap Score has water test kits to test the contaminants in your water. Here’s the website https://mytapscore.com.

Hope that helps you figure out what type of filter you’ll need.

[bernadette]

yes no issues. You can also look at cloth bags for produce

[bernadette]

did you have a question to go with the image of those containers?

[bernadette]

in the US, Tap Score has water test kits. Here’s the website https://mytapscore.com . I’ll add the link inside the Hydration pillar as well.

[bernadette]

missed your energy too! Hopefully the next one. Enjoy the recording – lots of pearls shared!

[bernadette]

 I agree with Daniel’s recommendations and would also like to add a few more insights to consider:

-Sun exposure & grounding: These 2 very basic tips are very powerful. How much time do you spend outside during the day? I always recommend getting outside within 20 minutes of rising to help reset the circadian rhythm. I discuss this morning tip in more detail inside the Sleep pillar video here. Getting outside at different times of the day for your eyes to get exposed to the different colors of the sun will also help with melatonin production at night. 

-Low progesterone: may I ask your age? If peri-menopausal (40-50), progesterone is needed to potentiate GABA (our calming neurotransmitter) and can lead to interrupted sleep around 2-4am. If this resonates with you, have you ever checked your sex hormones? Progesterone is best measured in the luteal phase (days 19-21).

-Aggressive Cortisol Awakening Response: you didn’t mention what time you wake-up, but if you’re waking between 4 and 5am, it could be due to an aggressive cortisol response (perhaps from a histamine reaction from Kombucha?). Cortisol is naturally supposed to be highest in the morning, but for many different reasons (anticipatory stress perhaps?), there could be an early aggressive response. Have you ever measured your cortisol levels? If this resonates with you, a DUTCH adrenal test could help us see your cortisol production and rhythm throughout the day and night. Phosphatidyl serine taken in the evenings before bed (600mg) could help bring down high cortisol for rapid relief. If stress is indeed at play, a combo formula with calming adaptogenic herbs like Cortisol Manager could also help.

-Sleep apnea: do you know if you snore at night? Do you sleep with your mouth open? This can always develop later in life for various reasons but is something to consider for interrupted sleep. A simple way to see if this is the case is by trying mouth taping. Somnifix is a brand you can look into getting or simply try a DIY version using 3M tape placed vertically across your lips (from your nose to your chin) to keep them shut.

And as Daniel explained above, it could be as simple as a low blood sugar response from early fasting since you have an early dinner. A trial with slices of apple and nut butter, or a tablespoon of coconut oil and honey, or even a nice chunk of grassfed butter before bed could help you stay asleep longer.

I suggest you trial the easiest recommendations first and then progress to the more esoteric options to see what helps you:

0. Sun exposure within 20 mins & grounding throughout the day
1. Snack before bed for at least 3 days (try different options)
2. Stop kombucha for at least a week (possibly the caffeine or histamine?)
3. Calming herbal teas – can be mixed (chamomile, lemon balm, passionflower and magnolia bark)
4. Mouth taping
5. 5-HTP (50-200mg is what’s been helpful in clients) 30-45 mins before bed
6. L-theanine to increase GABA
7. Phosphatidyl serine to reduce early morning aggressive cortisol or Cortisol Manager (which has adaptogenic herbs)
8. Get progesterone levels checked with OBGYN

There are also other more esoteric reasons that we can explore if the above steps don’t help but please try the above tips and report back what does and doesn’t work.

Hope we can get you sleeping longer soon! I’ve been through it and can empathize… 

[bernadette]

 I want all of you to have the knowledge and tools to implement what you learn to feel amazing and thrive! 

[bernadette]

Hi  – I forgot to mention on the call yesterday that I would like you to ask your doctor to run Reverse T3 next time as part of the full thyroid panel. Given that your cortisol is low, I want to see if your body is deactivating most of the T4 hormone into Reverse T3 (the inactive thyroid hormone). This should be part of the picture when you re-test your thyroid levels especially if T3 is being added to the T4 medication. We should know what is your body doing with the extra T3 basically…

The call recording is up in the “All Call Recordings” of your library dashboard if you feel the need to review it again.

[bernadette]

I wasn’t aware that some brands still require a recommendation. I will ask Fullscript about that. I usually recommend ClearVite when there’s a need fore more amino acids.

As for multi-vitamins/minerals, it really depends on what a person needs because they come in all different formulas and dosages and forms. For example, some have iron, others don’t. Some have magnesium, others don’t.

Powder is usually better suited for those who need higher doses and struggle with absorption. Bariatric clients or those with inflammatory bowel disease or heavy dysbiosis usually fall in this category. Downside is added flavors/sweeteners like stevia for example to make it palatable.

Capsules are definitely more convenient but due to their size, will have smaller dosages of each nutrient so some will require taking up to 6 or 7 capsules per day. Opening up capsules and dumping contents into liquid is always an option to avoid “pill fatigue”.

If you let me know what you’re looking for more specifically, I can help you select one that is best for your needs.

If it’s just a general “for safe measures” supplement that you’re looking for, here are a few options (so many more – again it just depends):

Capsules:
• Thorne Basic Nutrients 2/Day
• Designs For Health Twice Daily Multi
• Designs For Health DHF Complete Multi
• Biotics ProMulti Plus
• Cytoplan Wholefood Multi

Powder:
• Seeking Health Optimal Multivitamin Powder

I also encourage you to read through this handout on supplements which classifies some brands of supplements based on their quality, and discusses additives to avoid/watch out for.

Hope this helps!

[bernadette]

 are you sure you’re logging into the B Better Fullscript dispensary? Members have full access to the catalogue plus 20% off. Please log out, and make sure you’re logging into the one for B Better as you might be signing into my Fullscript account for private clients which only has a limited number of products available for the public. 

Please check and let me know.