HYDRATION + SUPPLEMENT GUIDE

Medical Disclaimer

All information contained within this guide is for informational purposes only. It is not intended to diagnose, treat, cure or prevent health problems – nor is it intended to replace the advice of a qualified medical practitioner, health practitioner, or fitness professional. No action should be taken solely on the contents of this guide. Always consult your physician or qualified health professional on any matters regarding your health or any opinions expressed in this program.

The information provided within this guide is believed to be accurate based on the best judgment of the authors, but the reader is responsible for consulting with his or her health professional on any matters raised within. We do not assumeliability for the information contained within this guide, be it direct, indirect, consequential, special, exemplary, or other damages.

It’s advisable to consult your physician before changing your diet, starting an exercise program, or taking supplements of any kind.

Electrolyte Balance

As you rely less heavily on carbohydrates, you tend to store less water and therefore can become dehydrated more easily and experience mild electrolyte imbalances. It's important to make sure you are getting enough water and electrolytes for the first few weeks, while your body becomes fat adapted. Water intake requirements will vary based on your activity level. In general, you want to be sure to drink at least half your body weight in water, so 1 ounce of water for every 2 lbs of body weight.

Quick note: if you have kidney issues, take water pills, or have been advised against changing your sodium intake make sure you check with your healthcare provider before playing with your electrolyte balance.

Electrolytes needed: sodium, potassium, and magnesium are the key imbalances experienced.

  • Sodium: when insulin is lower (the goal here), sodium is excreted from the kidneys more readily meaning you likely need extra. I'm not talking processed table salt here though. My go-to's are pink Himalayan salt or sea salt.

  • Magnesium and Potassium: we are a magnesium deficient society period. Add into that alcohol intake and stress, and it can be a real problem. Potassium is also at risk of deficiency for similar reasons. Bottom line? You need to get your electrolytes in to feel your best.

  • Best foods: salmon, avocado, dark chocolate, pink Himalayan salt or sea salt, leafy greens, nuts, bone broth.

Supplements

NOTE: This is a general guide.

We all want the magic pill that's going to make weight loss easy and effortless. The one that will make inflammation go away, boost your immunity, and magically just make you the healthiest person ever. Right? Unfortunately, that pill doesn’t exist.

That being said, there are plenty of supplements that can help when it comes to losing fat (the right way), reducing inflammation, increasing energy, boosting immunity, balancing hormones, balancing blood sugar, and just all around feeling better. These are supplements that provide your body with nutrients that it may be missing or those that are used too quickly for your food to keep up. These supplements can also help you relax and sleep better.

Unfortunately, the supplement world is a HARD one to navigate. There's a LOT of crap out there, and supplementing with the wrong things can be ineffective at best and dangerous at worst. That's where this guide comes in.

Supplements for Daily Use

  • Magnesium: also known as the relaxation mineral. This is amazing for constipation, tension headaches, sore muscles.

  • Fish oil: a good quality fish oil is essential for dealing with inflammation. It's also very important for brain health, hormone health, gut health, etc.

  • Vitamin C: a powerful antioxidant that is helpful for adrenal health, liver health, thyroid health and building the immune system. As a water-soluble vitamin, we excrete what we can't use right away, meaning you should take a half dose in the morning and another half in the afternoon for optimal benefits.

  • Vitamin D: imperative for bone health and your immune system (among many other benefits). Your Vitamin D should be in dropper form and ideally suspended in MCT oil to aid absorption. You need at LEAST 1000IU of Vitamin D, but many healthcare providers recommend supplementing 3000IU to 4000IU per day for best results with inflammation, bone health, and the immune system.

  • Probiotic: gut health is essential for good health. Everything, literally everything starts in the gut. Probiotics maintain a healthy gut ecosystem which impacts everything from digestion to skin health to weight (and so much more). You can also choose to eat fermented foods every day like sauerkraut and kimchi; they have their own probiotics all ready to go. If you're opting to supplement, I would suggest the HCP line by Progressive and make sure to take your probiotics in the evening before bed.

  • B Complex Vitamins: so important for energy as well as supporting your adrenals and thyroid and hormones. Take B complex vitamins in the morning and at lunch for better energy all day.

  • Milk thistle: This powerful herb is jam-packed with the ability to support your liver through detoxification. It also decreases inflammation, acts as an antioxidant, and stimulates the production of bile, which is important as we add all sorts of great healthy fats into the diet.

  • Turmeric: This superpowered ingredient is a star when it comes to inflammation. Turmeric is an excellent antioxidant, cancer-preventive, liver protective, AND it aids in fat metabolism. That makes turmeric a superstar something we want to incorporate as much as possible You can make your own turmeric tea or buy one.

BCAA’s OR EAA’S

How They Can Help

  • Increase Protein Synthesis

    • Branched-chain amino acids (which are the essential amino acids valine, isoleucine, and leucine) stimulate muscle protein synthesis.

  • Reduce Protein Breakdown

    • Increased BCAA levels also work in your favour by reducing the rate of protein breakdown. They do this by decreasing the activity of the protein breakdown pathway, and also by decreasing the expression of several factors involved in protein breakdown. Increasing synthesis and decreasing breakdown will equate to muscle gain or maintenance.

  • Better Workouts

    • Amino acid supplementation could also help you get a more intense workout. Branched-chain amino acids compete with the amino acid tryptophan for entry into the brain, where tryptophan can be converted to the neurotransmitter serotonin.

    • During exercise, serotonin levels rise and can make you feel more fatigued, meaning you won't be able to push as hard.

    • BCAA/EAA supplementation reduces the amount of tryptophan that gets through the blood-brain barrier, and therefore reduces the amount of serotonin produced. This might allow you to work harder and longer.

    • It can be beneficial to incorporate BCAA’s into your fasting phase to help preserve muscle and maintain energy.

 
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