ESTOREHacks Little Health WITH
MASSIVE IMPACT
Eat to LIVE, breakup with TOXIC LOAD, and get off the GLUCOSE
ROLLERCOASTER & kick INFLAMMATION to live better, feel better, look healthier & thrive more through simple daily hacks
Table of Contents
CAUSE
BIO HACKS WITH IMPACT TARGETED SUPPORT
I catch people in crisis... but
I prefer not to
As a practitioner, I serve the 20%. The medical rejects who have been unable to find answers or solutions without consequence. I am privileged to step into their story to move their health to reclaimed wellness in outcome based protocols after unearthing root cause.
However, the leaves the 80% - those who are not yet in crisis
.These have time to reach ahead in the chapters of their life and pull out the pages where dis-ease takes over. When I can position more people towards lower toxic load and an emphasis on foundational wellness + targeted support, I am truly making the greatest impact not just in their personal health, but on entire generations that come after them.
My mission is rooted in integrative practices that encompass whole-istic healing with natural solutions. Addressing health through the entire story the body tells. Returning the wisdom of ancient arts and natural remedies that move the body to alignment and balance, where it then restores itself.
Kateri Reyes, IHP
Integrative Health Practitioner
TUNE in STEP ONE
Name
WELLNESS
My Metabolic Checklist
Sleep
Date
Motivation
Brain
Cravings
Hormones/Cycle/Libido
Pain
Illness
NOT
Me THE POWER TO SAY:
I will not be the new statistic.
I am here to break the mold.
My body was made to heal, designed to digest, created to thrive.
I will not participate in the culture of dis-ease,
I am ready to learn the new way to live in support of my health and reclaim the life in my years.
I am unwilling to hand over my mental health to unmanaged sugar & toxic load.
I am not accepting sluggish fat volume keeping me hostage to inflammation.
I believe that aging is OPTIONAL, and I am ready to interrupt the process, adding LIFE to my years.
I am ready to change my environment so that its filled with affirmation for the LIFE I seek to embrace abundantly in the years ahead.
I am stepping out with intention to cultivate my lifestyle, prioritizing metabolic health as a daily HABIT. Making daily choices that fuel my future and aligns me with my purpose.
I am ready to reclaim my wellness and thrive with intention! I have the power to BE, to BEcome the healthiest self that is ready to pour my gifts into the world!
Root Cause CHAPTER ONE Addressing
ROOT CAUSE Truth
HealingMeans....
Nervous System Regulation
Switching off Inflammation
Resolve Nutritional Deficiencies
Metabolic/Blood Sugar Balance
Restoring Gut Balance
Living in Alignment
Deficiency Root Cause
Nutritional deficiencies intheUS
Nutritionaldeficiencyoftenshowsupin“symptoms” thatmimicdis-easeinthebody. Everythingfrom headaches,insomnia,pain,digestiveissues,heart issues,anxiety& depression,etc, allhaveconnective rootstoyousimplyNOThavingenoughoftheRIGHT THINGSinyourbodyforoptimalfunction! Modernfoodsourcesareoftenprocessedornutrient valuedegradedbypoorfarming,GMOand processingpractices.Smartsupplementationwith bioavailablesupplementscanmoveyourhealthto higherground.
DEFICITS Brought to you by: NUTRIENT
Inflammation
PoorDiet
GeneticFactors
BirthControl
IndoorLifestyle
ProtonPumpInhibitors
PrescriptionDrugs
Statins
PoorMethylation
FattyLiver
BloodSugarDrugs
ChronicStress
Obesity
LeakyGut
Kidney&LiverIssues
FMTHFR,COMT MAOgenetic factorsleadto poormethylation/ processing&absorption ofessentialvitamins& minerals
BIRTHCONTROL leadstodeficiencies of:B2,b3,b6,b9,b12 vitC,VitD,VitE Zinc,Selenium Magnesium highblood sugartreatedwith METFORMINleads tovitaminb12 deficiencywhich isoneoftheroot causesof neuropathy
DIDYOUKNOW? inmomentsofstress yourbodyburns throughmagnesium rapidly?butalsorelies onmagnesium heavilyto maintainmood
Laxatives, steroids, cholesterol-lowering Protonpumpinhibitors, contributetoPoor B12,vitC,calcium, ironand magnesium metabolism
Toxic Load
Bacteria,Molds,Parasites
Antibiotics,Pharmaceuticals,OTCs
Skincare,PersonalCareproducts
Pesticides,herbicides
GMO’s,Additives,Dyes
IndoorAirPollution
EnvironmentalToxins
Sugar,Alcohol,Caffeine
Processedfoods
LatentViruses
Bacteria
Foreign(animal)DNA
Stress,Mindset
NegativeThoughts
Trauma
HeavyMetals
Plastics
Petrochemicals
HouseholdCleaners
PoorWaterQuality
Inflammation
Free Radicals
White blood cells
Toxic Accumulation
WHY Metabolic HealthMatters
“Therearefivepillarstometabolichealth: healthyeating,dailymovement,healthy humanconnection,stressmanagement,and smartsupplementation.Smart supplementationishowyoucandoubledownonthebenefitsoftheotherpillarsby enjoyingagreaterreturnonyourefforts.”
-Dr.RussellOsguthorpe
Yourmetabolismisthesuperhighwaywhereeverymajor bodysysteminterconnects.
Thetopthreeissuesthatundermineyourmetabolismare:
MaturingFatCells
BloodSugarSpikes
CellularIntegrity
InferiorSupplements
Dr.BrannickRiggsexplains, “Youcan’taddressmetabolic healthinjustoneway.Itmust beaddressedfrommultiple frontssoyoucangetthemost benefit.” WE MAY HAVE BEEN LIVING BACKWARDS ALL THIS TIME, FOCUSING ON THE WRONG THINGS (BECAUSE ITS MARKETED TO US!) MISSING THE IMPORTANT PHYSICAL CHANGES THAT WILL LEVERAGE THE MOST FROM OUR HEALTH
IF WE RECLAIM TERRITORY IN METABOLIC HEALTH, WE ARE ADDING NOT JUST YEARS TO OUR LIFE, BUT ALSO LIFE TO OUR YEARS
Introduction BRACE FOR IMPACT
Truth is, glucose IS important to your body, in fact in a time when it does not have what it needs, your body can actually MANUFACTURE glucose on its own, just like a plant. However, our relationship with glucose has largely become out of control as a society. We are consuming more and more de-natured foods, and the natural fibers of protection & nutrient density of "God's original packaging" means that we are vulnerable to event the most natural sugars than ever before. Getting control of your relationship with glucose and learning to flatten the spikes in your day can set you apart, reduce your chance of becoming the next statistic and fuel you with energy and zest for life!
If we reclaim territory in metabolic health & get off the daily glucose rollercoaster, we are adding not just YEARS to our life, but also LIFE to our years. With easy daily hacks you can age YOUNGER, and feel more vibrant as you support your cellular wellbeing.
By thenumbers
Over the last 40 years, our American diet has become increasingly more comprised of ultra processed foods For those of us who think, "its ok, I ate that when I was young and I turned out fine" think again Since the 1990's significant changes have taken place within our global food chain, influencing the level of toxic load and cellular damage as a result of such changes. Our food wasn't what it used to be, even the processed foods
Take a mental snapshot of your grocery store Imagine how SMALL it would become if only the items found in the periphery were available! The central aisles are choc full of food products that have been manufactured, never grown, full of synthetic ingredients that fuel the obesity, diabetes and cardiovascular & mental health epidemics that we currently face.
In his book, Food Fix, Dr. Mark Hyman declares: "Anyone who has interest in their health should do well to set their course on root cause, of which diet is the predominant cause of death & disease worldwide "
About 7 million Americans currently have undiagnosed diabetes
By 2050, it is predicted that ONE in every THREE American adults could have diabetes! Approximately 2/3 of all currently diagnosed with diabetes will die from heart disease or stroke
200,000 young people are currently being diagnosed with diabetes annually
90% of all US adults experience significant unmanaged glucose spikes, setting them up for prediabetes and a myriad of sudden onset or chronic inflammatory health conditions
Out of control glucose spikes are a leading instigator in all forms of mental illness, depression, & the leading cause of dementia. In fact Alzheimer's is now referred to as "Type 3 Diabetes."
SUGAR HIGH
The truth you were never told about post-meal Glucose spikes, and thier affect in pulling the life from your years
When your glucose spikes, you AGE. Read that again Hits hard, doesn’t it? It can be similar to handling your car by hitting the gas and then slamming on the brakes. That as a HABIT can lead to serious wear and tear across your entire car’s systems, and lead to costly repairs as parts wear out, or a shorter vehicle life.
You are the same as your car in this regard. Blood sugar spikes are that gas pedal leading to that significant sugar low crash (slam on the brakes), one that leaves you feeling low energy, moody and craving MORE…and when you give in, you are back on that roller coaster!
Emotional Toll
What is the emotional/mental toll of frequent blood sugar spikes? If you have lots of constant, short-term blood sugar spikes, you may experience a higher incidence of burnout and depression, struggle with anxiety, experience sleep deprivation, and have unstable mood swings
Have you ever wondered why your mood is instantly elevated after eating sweet foods? That is because proper amounts of sugar cause the brain to release a hormone called dopamine in the nucleus accumbens, where the neurotransmitter helps us visualize the rewards and what it takes to achieve them. It logically explains why everyone feels so good whenever they eat a piece of cake or candy In addition to a surge of pleasure, sugar is believed to positively affect mental health and energy, such as
memory, thinking, and learning
Sugar on the brain
Unfortunately, the positive effects of sugar on the brain are relatively temporary, followed by some significant consequences if you eat more sugar than recommended High sugar levels in the bloodstream can impair brain functions, induce inflammation across the gut system, and cause blood spikes
Over time, you may develop brain fog—a mental stage characterized by forgetfulness, lack of concentration, reduced mental clarity, information processing, and some physical issues such as dizziness and fatigue. These issues can adversely affect your productivity and reduce your quality of life.
Written by Kateri Reyes
With age, a sedentary lifestyle, and a diet featuring refined
With age, a sedentary lifestyle, and a diet featuring refined carbohydrates & simple sugars, our cells become insulin resistant, carbohydrates & simple sugars, our cells become insulin resistant, which allows blood-glucose levels to rise. which allows blood-glucose levels to rise.
ArterialDamage-It'snottheFat
Everytimeyourbloodsugarspikes,itis causing an inflammatory response that damages the lining “wall” of your arteries LDL (your "bad cholesterol) particles become trapped behind the damagedlining,causingatherosclerosis (hardening of the arteries) Atherosclerosisisthenumberonecause of heart disease and stroke In this stage,plaquecontinuestobuilduntilit ultimately ruptures through the artery wall, forming a clot, which blocks the circulation
This represents a heart attack. SUGAR (not fat!) is responsible for cardiovascular disease more than anything else!
Rising glucose levels trigger the pancreas to release more insulin to counter the glucose—creating a vicious cycle 1
These factors promote weight gain and other metabolic disturbances
As weight accumulates, fat cells pour out cytokines, which generate inflammation throughout the body
Have you ever considered the glucose/cancer connection?
High levels of insulin trigger rapid cell division, while at the same time elevated blood sugar and fat levels provide metabolic fuel for tumor expansion A number of published studies indicate that high insulin levels drive the development and progression of many types of malignancies.
Human studies implicate high insulin levels in at least seven common cancers:
Colorectal cancer: 17% to 42% greater risk of precancerous adenomas
Breast cancer: 2- to 3-fold higher risk
Stomach cancer: 69% to 101% higher risk
Endometrial cancer: 45-fold greater risk for type I endometrial (uterine lining) cancer
Ovarian cancer
Prostate cancer: 2.55-fold risk of malignancies30 and a 5 62-fold risk of locally advanced tumors
Liver cancer: 2 4-fold risk among those with both hepatitis B and high insulin levels
These cancer-promoting effects of insulin were shown vividly when scientists injected colon cancer cells into mice and then fed them either a normal or high-calorie diet The highcalorie-diet mice had elevated levels of insulin and other growth-promoting molecules As a result, their tumors grew to twice the size of tumors in the normal-diet group—in just 17 days **
With aging, a sedentary life, and ingestion of sugars and starch, after-meal insulin and glucose spikes can escalate to a chronic state of hyperinsulinemia, a risk for multiple agerelated diseases including cancer
Most individuals rely on a fasting blood glucose test from annual physical exams, but high after-meal insulin levels can be missed for many years. When glucose abnormalities are finally detected, severe insulin-driven damage has likely already occurred
** (Algire C, Amrein L, Zakikhani M, et al. Metformin blocks the stimulative effect of a high-energy diet on colon carcinoma growth in vivo and is associated with reduced expression of fatty acid synthase. Endocr Relat Cancer. 2010;17(2):351-60.)|
Let’s not forget that under 7% of the US adult population have Let’s not forget that under 7% of the US adult population have optimal metabolic health! So most of us could afford a littlesupport. optimal metabolic health! So most of us could afford a littlesupport. This supplement is the assist we all need at mealtimes. This supplement is the assist we all need at mealtimes.
Are you with me yet in being a little angry? There is SO much we are NOT told about the affects of sugar on our body systems, and we often find ourselves working so hard to overcome the mental cobwebs, low energy and health concerns that arise over glucose mismanagment And yet in all of this bad news, there is something to celebrate: you can begin to reclaim this territory in your life TODAY
Awareness is the biggest battle, and now that you KNOW about glucose spikes and the havoc they wreak when left unchecked, you can begin to assess how you can make changes in your lifestyle, food choices and routine to support a healthier balance!
It's NEVER too late to take your glucose spikes seriously! Tracking your post-meal insulin & glucose spikes can be a great alert, as well as evaluating your overall mental focus, moods, energy, quality of sleep, and how you carry weight Each of these poses a strong indicator, if negative, as a clue to step up your game when it comes to glucose management
Learning to choose low-glycemic foods, prioritizing fats and proteins BEFORE anything sweet, and adding a colorful array of whole food (unprocessed) veggies to every meal is critical!
And now, for the first time ever, we have one more ally to throw at this process:
MetaPWR Assist.
Taken once daily with your largest meal (for most that is dinner, maybe lunch), MetaPWR Assist is a natural supplement designed to smooth out the curves in your post - meal spikes One of it's key ingredients, Mulberry leaf extract, has demonstrated the ability to potentially reduce post-meal spikes by as much as 42%!
That is a significant shift in how your body responds to what it takes in, and gives you far less gas pedal/brake pedal wear and tear!
Under 7% of the US population live at an optimum metabolic rate, which leaves plenty of room for improvement! Essentially we all need a little “assist” - and when partnered with nutritious whole-food meals and movement, you may just find a greater balance and a return to less wear and tear and more energy across all of your body systems! Stay curious to what a little Assist can do for you!
Six Week
Powerful, real food ingredients. Optimized nutrient levels. Unbeatable value.
ChaptertwoLITTLE HACKS
BIG REWARDS
“You can’t address metabolic health in just one way. It must be addressed from multiple fronts so you can get the most benefit.”
GLUCOSEHacks Little
WITH MASSIVE IMPACT
Get off the glucose rollercoaster to live better, feel better, look healthier & thrive more through simple daily hacks
Hack#1
ORDER MATTERS
Itseemssimple,butrotatingyourplatewillhaveamassiveimpactonhowyourfoodis absorbedanddigested,andwhetherglucoseisspedtowardsyourbloodstreamor slowedbydigestiveallies.
ALWAYSprioritizingtheseonyourforkfirst: Fiber,Fats&ProteinsBEFOREyouenjoythestarches/carbs
Thismightmakeyourethinkeverymealandsnack,andwhatagiftthatIS! Wheneveryoucan,seektoADDsomethingfiberrich,fatorproteintogiveabarrier betweenyourbloodstreamandaglucosespike.Thiswillreduceyourdependenceon insulin,preventcravingsandenergycrashes,andhelpyouageslowerasyourglucose levelsremainmoresteadythroughouttheday.
Fiber is especially critical for glucose management, because it naturally creates a viscous mesh that slows glucose down and allows it to dissipate more slowly, delaying its journey to your bloodstream to minimize the spike.
Hack#2 DISTANCE DRINKS
Drinking water & maintaining healthy hydration is VITAL to your health, but did you know that your water might be an unconscious factor in your blood glucose spikes?
Truth is, water has the ability to "flush" what we are consuming with extra speed, sending and glucose straight to our bloodstream without any mitigation. So when it comes to water, and any meal beverage, timing is everything. While it is important to stay hydrated throughout your day, take a water/beverage break at least 30 minutes prior to any meal. Plan instead for your beverage to come at the end of your meal to wash things down with!
The happy side effects of this are that you can expect less bloating, overfullness, energy crash or return of cravings as a benefit to postponing water! This of course goes for coffee, tea, and any other fluid. Give yourself a 30 minute buffer before reaching for food.
Morning routine suggestion:
Immediately upon wakeup:
Take Terrazyme + MetaPWR Softgel
Drink 8 oz H2O with MetaPWR 2-3 drops
Post Breakfast:
Take your LLV & targeted supplements along with your post meal water
Hack#3 START SAVORY
Your first meal of the day is CRITICAL to how your day unfolds next. Our American diet has prioritized starchy sweet breakfasts as the norm, setting us up for an out of control rollercoaster ride that commands the rest of the day.
In fact, research has revealed that those who begin on the starchy sweet side of breakfast have more mood swings and are far more likely to turn to "punishing" behavior than those who took the energy protective savory route.
With the false start of the sugar high as carbs like waffles and cereal are converted too quickly to glucose and your body has to rely on insulin as a result, your body only got a taste of a weak energy spike before switching that intake to fat storage to accommodate the overwhelm. This will lead you to return to cravings and sweet snacks or extra coffee within the hour, feel dull and demotivated, battle brain fog and just feel like you are behind all day. So stay protective and intentional by starting SAVORY
Your first meal sets your metabolism running for the day. Limit carbs and go for a fiber, fat and protein rich SAVORY breakfast instead!
This is the true breakfast of champions, and will fuel you not only through the morning, but will be the effective building block for the rest of your food choices all day long.
Hack#3 START SAVORY
Hack#4 MOVEMENT MATTERS
Convert your food to fuel, not fat storage!
A simple 10 minute walk, some squats, a bike ride, some kettle bell swings...all lead to higher metabolic rate of using food immediately as fuel rather than relying on insulin dependence and forcing your liver to decide what to store as fat!
Researchers have studied the simple act of walking, and found that a 10 minute walk within 20 minutes after a meal is dramatically influential over post meal glucose management, reducing spikes by 30%. Walking for longer durations like 30 minutes at other times in the day was not as specifically impactful.
Not only that, walking outside has benefits to your mood, your opportunity for meaningful connection, and supports circadian rhythms, thus improving sleep. It doesn't matter what season, a 10 minute walk is a doable daily goal after dinner!
But you can get creative too! At home or at the office, simple quick excercises can increase your metabolic efficiency on the spot and help you flatten your post meal spike. Break the sedentary habits and watch transformation happen with simple consistency. Check out the movement ideas on the following page!
Whatmovementhackswillyoucommitto?
Hack#4 MOVEMENT MATTERS
Hack#5
APPLE CIDER VINEGAR
Aecetic acid is the ultimate balancer!
Adding vinegar 20 minutes before or 20 minutes after has a neutralizing effect on glucose and changes your digestive chemistry in all the right ways!
Hack#5
APPLE CIDER VINEGAR
ACVSpritzer
1 Tablespoons apple cider vinegar
Sparking Water
Dash Honey
Lemon EO
Mix together and serve cold
ACVLimeade
1 1/2 Tablespoons apple cider vinegar
1 Tablespoon fresh lime juice
1 teaspoon stevia
2 cups of cold water
Mix together and serve cold.
1 Tablespoon apple cider vinegar
1/4 teaspoon ground ginger
1 teaspoon stevia
2 cups of cold water
Mix together and serve cold
Hack#6
EAT DESSERT (Notsweets)
Can you believe we are ending this workbook with me encouraging you to EAT DESSERT? Yes, that is right, and yet there is a powerful reason! Remember the very first hack: Order Matters?
Consider this: a sweet snack in the middle of the day is a quick energy hit, but one that sends your glucose soaring as it is unbuffered straight to your blood stream. However, after a satisfying meal ordered by fibers, fats, proteins and starches, a slice of cake at the end has a very minimal impact....because of the BUFFER provided by the other food partners already being metabolized.
So, keep your snacking to savory fats/proteins/fibers when you do need to reach for a boost between meals. But when you want to enjoy SWEET for the sake of sweet, then do so, and enjoy it both guilt and side effect free. What is more, learning to appreciate a treat for the sheer JOY of it, rather an be bombarded by the guilt of a misplaced mid day candy bar binge does a lot for your relationship with food and maintaining a healthy balance. Food was meant for our enjoyment after all, so go ahead....get the cake after your meal and savor the goodness without paying the price!
Bonus Hack META PWR
Your metabolic health and biological age are inseparable. As you age, so does your metabolic function. Your metabolism influences your energy, weight, body composition, and even cognitive performance. The stronger and healthier your metabolic function, the better you feel from the inside out.
The MetaPWR System is the first and only system that synergistically provides support for a healthy metabolism, curbing cravings, sustaining normal-range glycemic and insulin response evenly throughout the day, and naturally promoting cellular energy*. When combined with healthy lifestyle choices, MetaPWR products can help you feel great and look younger.*
MetaPWR Metabolic Blend May support healthy metabolic function when ingested.*
MetaPWR Assist may reduce the absorption of simple carbohydrates and sugars *
MetaPWR Advantage contains nine types of collagen tripeptides which clinical
Glucose Influencers
MetaPWR Assist Turns Fast Carbs into Slow Carbs to stabilize bloo
Mulberry: Flavonoids in mulberries fight to limit oxidative stress Rich in phenolic can play a role in everything from cance diabetes management Ability to improv lower cholesterol, aid in weight loss, inc circulation, build bone tissues, and boos system
Berberine: Aids weightloss, supports no sugars, boosts immune system, counters balances cholesterol and aids in heart h inflammation, boosts memory, supports g more!!
MetaPWR Essential Oil Blend
Glucose Influencers
MetaPWR Advantage is NOT just collagen! Key Ingredients prov
Biotin = B7 = Vitamin H: Regulates Metabolism, P
Immune boosting, Regulates blood sugar, suppresses
Sea Buckthorn: Vitamins C & E, antioxidants, De great for skin & heart health
ProTip
By: Kateri Reyes
BIO HACK TRIPLE THREAT
Metabolic Metabolic
add 2-3 drops to water topically with Castor oil pack over liver or targeted cellulite areas
Drop under tongue to reduce cravings
Take before your biggest meal(s)
Keep in purse for handy go to for restaurants, cocktail nites or impromptu desserts
Metabolic
Blend Assist Softgels
Take between meals 3 daily
Curb cravings for sweets
Melt mature inflammed fat
Renew youthful fat cells
Support metabolic rate
ChapterThree NUTRITIONAL PROTOCOL
Estimated Average Requirements
WHAT IS AIP NUTRITION?
Rather than focusing entirely on removing foods, the autoimmune (AIP) diet seeks to support immune health and detoxification pathways (liver, gallbladder, kidneys). AIP (autoimmune) paleo diet, is higher in sustainable proteins, healthy fats. It focuses on lower starch, well-cooked vegetables, sticking to about 25-75 grams of “starchy carbs” or fruits per day, and eating enough calories. (Pinterest is a great resource for AIP or Paleo meals, recipes and shopping lists!)
Proioritize Avoid/Limit
BEEF
GAME MEATS
TURKEY
CHICKEN
WILD SALMON
EGGS
AVOCADO
BONE BROTH
COTTAGE CHEESE
GREEK YOGURT
(3-4 ingredient max, avoid sugars, seed oils & fillers)
ZUCCHINI
CUCUMBER
RAW CARROTS (NOT PRE CUT OR PEELED/PACKAGED)
GINGER
CILANTRO
BLUEBERRIES
MELONS
SEEDS (PUMPKIN, CHIA, ETC)
GREEN LEAF LETTUCE
MICRIGREENS
AVOID The top most allergenic and immune up regulating foods are limited for at least 30 to 90 days, including:
SUGARS
STARCHYVEGLIKEPOTATOES
RICE&PASTA
PUFA’S(POLYUNSATURATEDFATSPALMOIL,COTTONSEED,CANOLA, “THEHATEFUL8”)
PEANUTS&LEGUMES(BEANS)
SOY
GLUTEN&GRAINS
DAIRY
(cottage Cheese + Greek Yogurt good as long as no added sugars)
NUTS
NIGHTSHADEPLANTS(TOMATOES, PEPPERS,EGGPLANT)
HISTAMINE Awareness
The AIP approach is sometimes also combined with a short-term low-histamine approach for 2 to 3 weeks if you have MCAS (mast cell activation syndrome). If you have food intolerances or digestive/sinus/migratory pain reactivity, its worth it to stabilize your immune system from Histamine-stimulating foods that may cause immune overactivation for some folks (especially if eaten frequently or in large quantities) include:
Fermentedfoods (likesauerkraut, pickles, kombucha, yogurt)
Chocolate
Nuts
DairyProducts
Nutritionalyeast
Alcohol
Spinach
Tomatoes
Citrus fruits
Bananas
Papaya
Leftovers
Deli meats, sausage, bacon, canned fish/meats
Condiments (mustard, salad dressings, ketchup)
Leftovers
(especially 2-3 day old meats and fish)
No you do NOT need to avoid histamine-rich foods forever, nor cut them all out completely. Instead, you need to improve your digestion, lighten the “load” of histamine in your diet (maybe 1-2 small servings in a day versus tons of histamine-rich foods). And aim to gradually incorporate as much diversity in your diet as possible with nutrient-dense foods in order to diversify your gut with healthy bacteria.
AVOID Coffee for the first 14 days, as it will stimulate your nervous system negatively and hamper digestive function while repair mode is underway. Reach out if you want the Danger Coffee link for discount!
https://www.welltheory.com/resources/aip-food-list
https://thrivingautoimmune.com/aip-food-list/ https://draxe.com/nutrition/aip-diet/ Pinterest, search AIP diet and start a board of the goodness with your mom to support! You BOTH will get healthier together!
WHY Whole30Nutrition?
Its not about a diet or a fad, its about a RESET. Whole30 offers several benefits:
“People are fed by the food industry, which pays no attention to health, and are treated by the health industry, which pays no attention to food.”
― Wendell Berry
#1: Its easy on your body. It helps to strip all inflammatory triggers away from you so that you have a truly clean reset and can allow your gut a chance to heal through reduced toxic load and inflammatory triggers. Elimination nutrition is always the fastest way to take the reigns back on your health and to then fully have a foundation of wellness before re-introducing foods to discover true triggers.
#2: Its EASY to follow. There is a plethora of resources to be found on Whole30 com, Pinterest, books & blogs!
Meal planning & shopping are simple: shop the periphery of the store for whole foods. Meal prep or cook multiple meals at once for days in advance. Planning is everything so check out our shopping lists and Whole30 approved lists below.
#3: Its sustainable. We aren't here for just a temporary fix. Our ultimate goal is that many of the habits you form during this journey become a true lifestyle. Track your progress, listen to your body, watch the improvements and track how you feel. Whole30 is a great way to learn to use new foods, introduce new or alternative meals to the common ones you already enjoy (upgrade with a Whole30 version of your standard weekly meals!), and takeaway a nutrition plan that is truly a way of life to continue in so many ways!
S W I T C H E L
why we love jt
Switchel is an excellent source of antioxidants, vitamins, minerals, and enzymes. What's more, switchel is said to offer scores of benefits, such as a stronger immune system and healthier digestion. Ginger is also one of nature’s most potent pain fighters!
Switchel is versatile as s support, helping with specific health challenges, such as heartburn sore throats & inflammatory pain
SWITCHEL INFLAMMATION BUSTER SHOTS: Blend a small palm size raw ginger, 2-3 squeezed limes, apple cider vinegar & a dash of honey, with 3-4 cups filtered water, then strain juice from the pulp into jars through cheesecloth. This makes Switchel! Taking a shot of this as a “ginger shot” am & pm is one of the fastest ways to curb pain, heal the gut, repair liver and drop waistline!
Fasting BONUS CHAPTER: Intermitenet
By: Kateri Reyes
elerate abolic on IntermittentFasting
Itsnotafad,itsapartnershipwithyourbody
Metabolic function and aging are intricately interlinked The more we discover about how our bodies process food as fuel, OR store it as fat, the more we learn about the effects of our daily habits on our lifespan However its more than just what you eat: the when and how matter
Truth is, we have this masterful design that society has missed out on tuning into. As a result, our relationship with food has shifted to comfort, social norms and emotional triggers, but lacks the understanding of how every morsel kickstarts systems and processes that are going to set in motion whether we age faster IN THAT MOMENT, or whether we are cleaning house and maximizing cellular function
Before we launch further, I want to pause for a shameless MetaPWR plug. Because truth is, after a decade of coaching people in transformative wellness, nutrition, bio hacking and detoxing, I have NEVER seen results like this happen SO FAST The synergy of the MetaPWR system addressing three KEY pathways is revolutionary: fatty lipid managment, reducing glucose spikes, and curbing the sabotaging affects of sugar cravings and snacking.
For the thousands who have started their MetaPWR journey, a few things may have surprised them, but most of all what has developed is a newfound relationship with their own influence over the daily outcomes of their metabolic action They are becoming more dialed in to the partnership of affecting how they FEEL daily and even hourly, based on their body's handling of carbohydrates, glucose and fat.
The feelings most commonly described while on MetaPWR are: feeling lighter, clear headed energy, a surge in motivation, reduction in anxious feelings & behaviors, restorative sleep patterns, all of which leaves them with a NEW question: what else can be done to MAXIMIZE the work MetaPWR is doing in making my body more efficient? So let's explore that question together and come to a new level of understanding that can help you accelerateyourmetabolismevenfurther.
AUTOPHAGY
Before we can talk about the HOW...let's focus on the WHY. And to do so, we need to understand AUTOPHAGY. From the Latin word that means "self-eating," autophagy is a natural process that involves breaking down unneeded or damaged components within a cell and reusing them as the building blocks for cellularrepairortheformationofnewcells Autophagyhelpskeepcellshealthy
CELLULAR RECYCLING
One of the great benefits of intermittent fasting is that it promotes autophagy, the cellular self-cleaning process that breaks down and recycles damaged molecules and cellular organelles. During the fed state, when insulin is increased, the rate of autophagy is low. During the fasted state, as insulin drops, autophagy increases dramatically, perhaps 5fold. Many of the anti-aging effects of calorie restriction and intermittent fasting come from the increase in autophagy. A high rate of autophagy is characteristic of young organisms; with aging, autophagy decreases, and this allows cellular damage to accumulate. By fasting intermittently, autophagy rates can be reset to that of a younger person
Dr Ted Naiman, low carb family physician, suggests that “the sweet spot for intermittent fasting” occurs between 18 and 24 hours of fasting since this is the time period that sees the greatest drop in insulin and increase in lipolysis the breakdown of fat So not only would a longer fast speed up results it also does something even more important at a cellular level: kickstarts AUTOPHAGY.
Most people already “fast” every day, while they sleep Intermittent fasting can be as simple as extending that fast a little longer. You can do this by skipping breakfast, eating your first meal between 10am-noon and your last meal at 8pm. Then you’re technically fasting for 16 hours every day, and restricting your eating to an 8-hour eating window. This is the most popular form of intermittent fasting, known as the 16/8 method.
TIMING IS EVERYTHNG
Despite what you may think, intermittent fasting is actually fairly easy to do. Many people report feeling better and having more energy during a fast.
Hunger is usually not that big of an issue, although it can be a problem in the beginning, while your body is getting used to not eating for extended periods of time. No food is allowed during the fasting period, but you can drink water, coffee, tea, MCT or other non-caloric beverages.
Take advantage of the energy flow in your morning routine! Skip the time of making yourself breakfast and start your day! Without the added system stresses of digestion, your mental acuity is high and your focus is sharp. Encourage yourself to stay extra hydrated in this time, and partner the MetaPWR Oil Blend in your H2O as an easy hack to curb any cravings and add it's own focused support to your fatty lipids!
Fasting Tips
Drink, don't Eat
What's in your morning mug can help you stave off hunger and go further to accelerate your goals. Try MetaPWR oil in your water, or Bulletproof coffee with ghee, or enjoy the metabolically brillant effects of Green Tea. Hot beverages add their own health benefits.
BREAK the fast
Make sure when you DO break your fast, START with fats, protiens & fiber- NOT carbs! This will ensure you stay off the glucose rollercoaster and start your body off on the right metabolic focus for the day!
Despite what you may think, intermittent fasting is actually fairly easy to do Many people report feeling better and having more energy during a fast.
Hunger is usually not that big of an issue, although it can be a problem in the beginning, while your body is getting used to not eating for extended periods of time However, this is where MetaPWR products SHINE! No food is allowed during the fasting period, but you can drink water, coffee, tea, MCT or other non-caloric beverages. Harness the MetaPWR hacks, and use the gum, beadlets and especially the oil blend in your water as a helpful way to curb any cravings!
Take advantage of the energy flow in your morning routine! Skip the time of making yourself breakfast and start your day! Without the added system stresses of digestion, your mental acuity is high and your focus is sharp.
Most importantly, listen to your body! If you’re really hungry during your fasting time, eat earlier
a s t i n g C h a r t
12:12
12 hour window to eat, 12 hour fast. Simple to start! Examples: eat between 8am-8pm eat beteen 7am-7pm
16:8
eat during an 8 hour window, fast for 16 hours (mostly in your sleep!)
Examples: eat between 9am-5pm eat between 11am-7pm eat between noon to 8pm
20:4
than you planned and re-evaluate how much you’re eating throughout the day. You may need more protein and fat in the meals you are eating, and be sure to always include a colorful array of healthy vegetables and leafy greens.
How do you know it's working? Successful intermittent fasting allows you to enjoy the fasting periods without feeling deficient or low energy. My personal experience with fasting has literally changed my FACE Yes, I said it For the past 3 years intermittent fasting has become a way of life. As a busy single mom with 5 kids, it fits my lifestyle and busy morning routine, but also gives me time for self love with a healthy first meal between 10-11am Inflammation has come down dramatically in my body- and literally my face shows it most of all! I love the clean efficiency with which my body effortlessly now maintains a healthy weight, even during seasons where my food choices are less than perfect! Proof that metabolic efficiency is a real thing, and timing is a significant factor in optimizing our function.
PROS
Simple especially for someone new to fasting. Minimal effort, fits typical daily routine. Unlikely to experience hunger
PROS
Fits easily into most lifestyles. Enhances morning workflow. Plenty of Autophagy benefits but with minimal hunger.
fast for 20 hrs, 4hr eating window eat between noon-4pm eat between 4-8pm
PROS
Great for a hectic lifestyle less need to stop your day for food.
CONS
Smaller fasting window takes longer to reap benefits. Less Autophaghy
CONS
Can be difficult if you are new to fasting. Ease in with a 14 hr window for a gradual approach.
CONS
Can be hard going 20 hours without food.
Recommended to limit 20 hour fasts to 3 days a week
TARGETED
Support
Natural, effective resources for life’s little necessities & emergencies
ThedōTERRA
OUTCOMEBASEDSOURCING
NOfillers
NOsynthetics
NOadulteration
Ethicallysourced
Plantsgrowninidealenvironments
Over54teststoensurepurityand potency
CanbeusedTopically, AromaticallyANDInternally
dōTERRAessentialoilsare
Essentialoilspass throughcell membranes
PeoplestartusingdoTERRAproductsbecausetheyareFRUSTRATED notfindinganswerswithtraditionalmedicaloptions
Priceperdrop
Peopleturnto doTERRAwhenthey wantanaffordable healthcareoption
CHAPTER FIVE
RESOURCE
Guide
MetaPWR Metabolic Blend
Available as an essential oil blend, beadlet, gum, and softgel
› May inhibit adipose fat cell maturation.* › Helps curb cravings *
› May support metabolic health *
› Supports lifestyle changes that help manage weight
Quickstart Guide to Quickstart Guide to
Your Kit
› Decreases post meal glucose spikes *
› Supports healthy blood sugar responses already in normal range *
› Stabilizes energy levels throughout the day *
› Promotes healthy biological aging *
› Improves cognitive function *
› Supports lean muscle and connective tissues.*
› Improves skin elasticity and firmness *
› It contains nine different types of collagen that each support different biological systems from bone and cartilage strength to skin elasticity
› The collagen tripeptides in it are 12 times more bioavailable than most conventional collagen supplements on the market
› It’s formulated with naturally derived nicotinamide mononucleotide, or NMN, to help naturally increase NAD+ and NADH levels in the body.*
Primary Benefits
540% Bioavailability increase
Liposomal Technology
General wellness and vitality
Cardiovascular health
Antioxidant and DNA protection
Healthy hair, skin, and nails
energy metabolism
Bone health
Eye, brain, nervous system
Liver function and digestive health
Improved Immune function
Lung and respiratory health
Stress management
Easy to digest
Tastes amazing!
How to Use
Enjoy one VMG+ packet daily mixed into water
Take 3 Omega+ capsules daily with meals
Take 1 PB Restore daily with food for optimized absorption
BOOK
RECOMMENDED READING
NOURISH
YOUR MIND
During a cleanse, adding brain food is critical Immerse yourself in new ideas & powerful words to truly GROW.
MOTIVATING RESET GUIDE TO SHIFTING YOUR ENVIRONMENT IN WAYS THAT PROPEL YOU FORWARD IN LIFE, BUSINESS,HEALTH & CREATIVITY
EASY READ MIND BLOWING HACKS & RESEARCH THAT WILL FOREVER SHIFT YOUR RELATIONSHIP WITH FOOD IN A POWERFULLY POSITIVE WAY
SMARTER NOT HARDER IS NOT A DIET NOR A FITNESS PLAN. IT IS A SYSTEM OF TARGETED BIOHACKS AIMED AT UPGRADING YOUR METABOLIC, NEUROLOGICAL, AND EPIGENETIC SYSTEMS. PACKED WITH PRACTICAL, ACCESSIBLE INFO
DR. LYNCH SHOWS YOU HOW TO IDENTIFY AND OPTIMIZE BOTH TYPES OF DIRTY GENES BY CLEANING THEM UP WITH TARGETED AND PERSONALIZED PLANS,
Nov 8-11th only!
ChapterSixPLAN & TRACK RESOURCES
MENTAL S h i f t
So you have made the decision to step forward and begin cultivating a lifestyle that moves you in progress to the goals you hold for your body and wellness. Now, lets talk about your mind.
Mindset is everything, and as we discussed above already, clinging too rigidly to outcomes is a surefire way to sabotage you right when the going gets good.
How does one stay on track? I believe it starts with two key things:
Get curious + Name your fears
Curiosity creates an openness that allows you to move forward all the while listening to your body and developing a more intune recognition to how it performs for you in relationship to all of the five pillars of metabolic health- most notably: food, supplementation & stress. By staying open, you can observe the effects from each meal and experience. Track your results with a journal or even just adding notes to your calendar by the end of your day!
Naming your fears is a whole different game, and one worth taking the time to get good at. List the top three things that might interrupt or hold you back. And next to them, draw a line to the words: and then what. Example:
I have a trip planned halfway through this cleanse and I worry I won't have access to ideal foods. and then what?
The "and then what" can send your mind down a little rabbit hole of self repair, as you mentally assign answers or journal what you think will happen. Truth is, normally after a few "and then what's," what you discover is that the things you fear are actually normal with surmountable obstacles. Naming them and using the "then what" to leapfrog your way towards an advanced solutions mindset means that you are already identifying the bumps in the road ahead and creating a plan. This shift in thinking means that you will also be more prepared for the unexpected as well.
My ultimate goal for you is that you will create an increased capacity to bounce back from life events. Holding grace and space for your body, your reactions to stressful interruptions and yet still be capable of returning to the path of wellness more quickly to continue on your journey of personal progress.
Habits that
There are three critical foundations that will take a habit and anchor it into a lifestyle, these are:
Set the intention & plan ahead: plan and prepare meals, supplements, hydration, movement & connection
Stay aware & anchored: track progress, stay curious & in tune to your body and how it responds to your efforts
Nourish Mind & Soul: add books, messaging, audio, that will protect your mental bandwidth, stay focused
Its not called a breakthrough for nothing. It requires you to break up with the routines that hold you back from your potential, let go of the clutter that blocks your progress, and cultivate a new environment that can lead you through to the next level.
Track your progress with the MetaPWR™ System every day to ensure you’re creating a routine that’ll support a healthy, vibrant lifestyle!
Don’t forget to include other healthy habits, like sleeping for six to eight hours, drinking plenty of water, eating whole foods, exercising daily, and anything else you want to incorporate into your lifestyle.
LittleHacks ACTION STEPS
Adding these hacks to your day as the new natural and normal way you live will have massive impact on the role of glucose in your life Flattening spikes, and helping you not only age slower, but reverse the signs and effects of premature metabolic aging. Take time to note to yourself how you plan to best implement these hacks in your own life.
1 Order matters: rotate your plate
2
3 Distance your drinks!
Start your day with SAVORY
4 Movement after Meals
LittleHacks ACTION STEPS
5
6 Apple Cider Vinegar to the Rescue! Eat DESSERT....not sweet snacks
7 Do you have a MetaPWR on the go kit set up in your purse, backpack, car or office?
