My Top 5 Supplements for Optimal Brain Health

Over the past six months, I have been attending practitioner training’s and conferences to learn all I can about the brain and why our memory and overall brain performance starts to slip. I did not expect there to be a simple answer. After all, a drug that prevents Alzheimer’s Disease (AD) would have been invented by now if the answer was easy.  But nonetheless, my calling is to help all people preserve their precious brain function, including memories. I just don’t want to bear witness to another member in my family being diagnosed with AD, and don’t want to see anyone else go through this traumatizing experience either.

As the incredible Dr. Dale Bredesen has outlined in his research, there are multiple “types” of AD. It is our responsibility to figure out what is driving the neurodegeneration in each person. Is it inflammation, insulin resistance in the brain, low hormone levels, nutrient deficiencies, toxins that have crossed the Blood Brain Barrier, or a vascular issue?

As I attended these training’s and conferences, I observed that the experts in this field mentioned several key supplements over and over again for optimal brain support and to help reverse cognitive decline. So here are the five top supplements I suggest to support your brain for optimal performance and cognitive function:


  1. Acetyl L-Carnitine is the acetylated ester of L-carnitine. It participates in cellular energy production and in the maintenance of neurons. It also repairs neuronal damage. In a nutshell, research shows that Acetyl L- Carnitine helps to energize the brain, increase levels of important neurotransmitter chemicals needed for memory and focus, and repair the damage done to brain cells by stress and poor nutrition.
  1. Phosphatidyl Serine (PS) is a nutrient essential for optimal brain function. Because PS is crucial for the overall health of brain cells, research on PS has shown that it benefits a wide range of brain activities such as mental focus, memory recall, and performance on tasks. PS helps neurons talk to each other, which is essential for memories to be both formed and recalled.
  1. High DHA fish oil: DHA is a structural molecule in all cell membranes, including neuronal membranes. DHA is a precursor to docosanoids, which have anti-inflammatory, immune regulatory and protective actions in the context of various inflammatory responses. Optimal DHA status may be associated with a lower risk of dementia. See UltraDHA for an example of a high quality and high potency DHA fish oil.
  1. Curcumin has been shown to decrease inflammation throughout the body, including the brain! Curcumin reduced development and severity of AD in animal models by reducing plaque aggregation and plaque induced oxidative stress. (1)  Curcumin is also protective to the heart, the liver and the gut. It also helps decrease allergies and is great at reducing joint pain!  Note: most forms of supplemental curcumin are poorly absorbed. CurcumEvail has demonstrated superior absorption in plasma.
  1. Huperzine A is a natural cholinesterase inhibitor (inhibits the acetylcholinesterase enzyme from breaking down acetylcholine, thereby increasing the levels of the neurotransmitter acetylcholine). It is derived from the Chinese herb Huperzia serrata. In the brain, acetylcholine functions as a neurotransmitter and a neuromodulator. It plays an important role in arousal, attention, memory and motivation. There is evidence that huperzine A may compare favorably in symptomatic efficacy to cholinesterase inhibitors currently in use. In addition, huperzine A has antioxidant and neuroprotective properties that suggest that it may be useful as a disease-modifying treatment for Alzheimer’s disease (AD).


Suggested doses of these above mentioned supplements depend on whether you are using them for optimal brain performance or to help reverse mild cognitive decline.  Please set up a strategy session with me if you are concerned that your brain is not functioning optimally and you are ready to take a preventative approach to cognitive decline!  Remember, Alzheimer’s Disease does not suddenly start when you are 60 or 70 years old.  Dr. Dale Bredesen recommends taking a preventative approach starting at age 40!  Please see my previous blog  “Are You Afraid of Getting Alzheimer’s Disease?”



  1. Baum L, Ng A. Curcumin interaction with copper and iron suggests one possible mechanism of action in Alzheimer’s disease animal models. J Alzheimers Dis. 2004 Aug;6(4):367-77.




Are you afraid of getting Alzheimer’s Disease?

What chronic disease are you most afraid of? I was asked this question many years ago by my instructor in one of my nutrition classes. At the time, I answered cancer. And yes, I am still afraid of getting cancer today. But what I am more afraid of is Alzheimer’s Disease (AD).

Scanning of a human brain by X-rays

I watched AD take away all my grandma’s memories and then her bodily functions. So subtle at first: forgetful, having to write everything down, getting appointment times mixed up. Then the progression to leaving the stove or oven on, partially assisted living, and the ever so slight glazing over of her eyes. For my grandma, one of the hardest moments was when her driver’s license was taken away. She loved to drive her big old Cadillac. She then moved in with my aunt where her AD seemed to pick up speed. I was prepared for the day when she didn’t know me anymore. I knew it was coming. But it was heartbreaking when she no longer recognized her son or daughter. I know my dad and aunt could never have been prepared for that.

I also witnessed my uncle on my mom’s side of the family deteriorate to the point where he no longer recognizes his family. Although still alive, his body is not cooperating anymore. He is lucky to have a family that has been so incredibly supportive. Just recently my boyfriend’s mother was diagnosed with early stage Alzheimer’s Disease. I want a different outcome for her.

The good news is that we know a lot more now that we did even five years ago about Alzheimer’s Disease. New research shows that AD is actually several different diseases and custom protocols based on individual testing are essential to stopping the progression of AD and reversing it in the early stages. I am excited to announce that I will be attending a practitioner training in early December to learn about Dr. Dale Bredesen’s protocol designed to combat cognitive decline in individuals displaying varying degrees of memory loss associated with Mild Cognitive Impairment and early Alzheimer’s Disease. Stop the progression and reverse early stage AD? This is ground breaking!!

But this is KEY to understand. Alzheimer’s Disease does not suddenly start when you are 60 or 70 years old. It starts long before that due to many factors, including unmanaged blood sugar and insulin levels, gut infections and viruses not addressed, exposure to environmental toxins coupled with poor detoxification ability. Dr Dale Bredesen recommends a series of tests including blood sugar and insulin levels starting at age 40! Yes, start a preventive approach to AD at age 40!

You can get genetically tested to determine if you carry a higher risk of getting AD. However, remember that you control the EXPRESSION of your genes through diet, lifestyle, and managing stress levels. Genetic testing helps you determine your weak links and where you need to focus more attention on a preventative approach. The rest is up to you! It is a commitment to take a preventative approach and make changes in your diet and lifestyle years in advance of symptoms, but is it worth saving your brain? Your precious memories? Yes!! And starting early also gives you a sharper brain NOW!

You also are at higher risk of AD if you have previously suffered a concussion or head trauma or have family history of AD. I applied to be in a healthy brain study about 15 years ago and was turned down because of a concussion when I was in junior high and because of family history of AD. Apparently I did not have a healthy brain. And I guess all those snowboard falls when I whacked my head (before we all wore helmets) weren’t very helpful either. It is my hope that the lifestyle I have chosen for the last 15 years has made a positive impact on my brain health and now I get to learn how to put together customized protocols for everyone at high risk for AD and for those already suffering from mild cognitive decline. Let’s catch it early and reverse it!! And even more importantly, let’s prevent it from happening in the first place!

Stay tuned…I will keep you updated on what I learn and how I can help.




Need more energy to get through the day? Are you supporting your mitochondria?

The hot topic these days in the field of nutrition is how to best take care of our mitochondria, the little but mighty powerhouses in our cells that create energy!  I attended the National Association of Nutrition Professionals conference last month and listened to a great lecture by Dr. Robert Rountree.  I am sharing with you some important take aways from his talk and steps you can take to care for YOUR mitochondria!


Why is this important?  Because the most prominent roles of mitochondria are to produce the energy currency of the cell, ATP!  We need ATP for all of our chemical reactions in the body.  And the more ATP we have, the better we function and the more energy we have!  Mitochondrial dysfunction has been tied to all types of diseases as well as accelerated aging. And who wants that?


What are some basic steps to reverse mitochondrial dysfunction?


  1. Decrease excess free radical exposure by avoiding or limiting alcohol, damaged fats ( i.e. fried foods), refined sugars including high fructose corn syrup, excess calories, and by reducing stress.
  2. Identify and treat sources of inflammation. Inflammation is caused by repeated injuries, poor diet, food allergies, a sedentary lifestyle, over-training, and chronic infections (like gum disease for example). A nutritionist or holistic practitioner can help you with this step!
  3. Resolve digestive or other GI issues. It is Important to address your gut issues now to decrease inflammation and prevent further damage to your mitochondria. A nutritionist can definitely help you if you have digestive issues.
  4. Remove environmental toxic exposures. Please refer to my previous blog for simple steps to reduce daily environmental toxins.


Simple dietary steps to support your mitochondria:


  1. Minimize processed sugar, refined carbs, and high fructose corn syrup!
  2. Eat a wide range of colorful berries, veggies, spices and tea.  The Farmers Markets are alive with colors right now!
  3. Increase beets and arugula which are rich in nitrates.
  4. Eat a liberal amounts of healthy fats like extra virgin olive oil, omega 3’s (found in wild salmon and other fatty fish, flaxseeds, etc) and coconut oil.
  5. If you do not have a blood sugar imbalance, try going 12 to 14 hours without eating. This helps to clean up the garbage in the cels.  For example, eat dinner at 7:00 pm, and then eat a late breakfast at 9:00 am.  If you are on the go in the morning, a protein smoothie will come in handy.
  6. Eat less, but go for nutrient dense when you do eat. In other words, make your calories count.
  7. And lastly, make sure that you are getting all the critical vitamins and minerals to support the making of energy via the Krebs cycle. Remember learning about the Krebs cycle in school? This is my favorite supplement to support the mitochondria and optimal energy levels: Mitochondrial NRG.


So how do you support mitochondrial biogenesis?  The making of NEW mitochondria?  Keep glucose and insulin levels low!  So this means avoiding foods that spike your blood sugar like refined sugars, processed carbs, sweetened beverages, and excess tropical fruits.  Next time you visit your physician, ask them to test for hemoglobin A1c.  This is a test that measures glucose levels over a period of about three months.  You want this number to be low!






Top Five Ways to Avoid the Dreaded Cold/Flu During the Holiday Season!

Getting sick during the holidays is such a bummer! One of my primary goals this holiday season is to stay healthy and fit! Here are my top five strategies to stay healthy. I hope they serve you well! And please share with your family and friends!


1. Keep hydrated with water, herbal teas, and vegetable juices. This is so important! I carry around my stainless steel water bottle with me everywhere. I have increased my water intake over the last few weeks to about 3 1/2 liters per day and I also drink about 1/2 liter of herbal tea daily. Which equals about 4 liters of hydrating liquids daily.

2. Do you have an end of year annual with your primary care physician? Get your Vitamin D levels checked! In fact, now is the perfect time to get your Vitamin D levels checked. The days are short and our exposure to sun light is minimized. Knowing your typical vitamin D levels during this time of year can help you to assess how much Vitamin D to supplement during the winter time. Although there are differing opinions about what range constitutes an optimal Vitamin D level, most physicians and researchers agree that anything below 30 is low! And optimal Vitamin D levels are essential to a healthy immune system!

3. Sip on chicken bone broth daily for the next several weeks. If you are too busy to make bone broth, you can purchase at many Whole Foods stores. Here are some local San Francisco Bay area resources too.Three Stone Hearth, Mama Tong Soup. Want to make your own broth but don’t know how? Check out this book: Bone Broth Miracle I sip on 4 to 6 ounces of bone broth with my breakfast in the morning during this time of the year. You can also enjoy it at lunch or dinner time. Think of it as an immune booster supplement!

4. Although it is easy to let exercise go during this busy time of the year, keep moving! If you cannot make it to your normal exercise classes, then try to do more of your errands by foot or bicycle! In fact, being outdoors (even though it’s chilly) helps to decease stress…and we all know that stress contributes to getting sick! When I don’t have time to make it to an exercise class, I put on my jacket, go outside, and make my phone calls while walking!

5. And lastly, but NOT least, get as much sleep as you can! It is really easy to short yourself on sleep when you have end of year projects to wrap up, holiday events to attend, and shopping to finish. However, your immune system reboots while you are sleeping. In fact, your whole body reboots while you are asleep! And this time of the year, it is just natural to sleep more! After all, we only have about 9 to 10 hours of day light!

And what do you do if you still feel that cold coming on? The worst is when you wake up with an itchy throat in the morning. Oh no…not a good sign! No worries, time for a bit of Silvercillin Spray magic!  Six sprays to the back of the throat 3x per day and most of the time you can knock out the virus! And even if you do not completely knock it out, it will decrease the severity of your sore throat and cold! Silvercillin Spray is an essential in my medicine cabinet this time of year!

Wishing you a happy and healthy holiday season!


Why Cleanse BEFORE you get pregnant!

Are you planning on getting pregnant and starting a family? This is surely an exciting time for you! And I am sure you want to do everything you can do to have a healthy pregnancy and baby. Which means that YOU need to be healthy FIRST before getting pregnant! It is not a question IF you have toxicant build up in your body, it is a question of how much. NOW is the time to “clean out”, not when you are pregnant!

beth=pregnant detox

Over the last ten years, many women have joined my cleanse programs to detoxify before they get pregnant. Perhaps these women felt that they were not eating so healthy or drinking too much alcohol. Or they had been on a round of antibiotics or taking NSAIDs like Advil on a regular basis. Regardless, they intuitively felt like they needed to cleanse.

Studies back up these women’s intuition to cleanse before getting pregnant. You see, certain chemicals that are found in a mother’s serum get into the placenta, fetal cord serum, and amniotic fluid. In fact, the placenta barrier is no barrier at all for polycyclic aromatic hydrocarbons (PAHs). In a study of 200 women, PAHs were found in all placentas!. You can be exposed to PAHs in the environment, in your home, and in the workplace. Fumes from vehicle exhaust, coal, coal tar, asphalt, wildfires, agricultural burning and hazardous waste sites are all sources of exposure. You can also be exposed to PAHs by breathing cigarette and tobacco smoke, eating foods grown in contaminated soil, or by eating meat or other food that you grill. Grilling and charring food actually increases the amount of PAHs in the food. Although more human studies are needed on the impact of PAHs on a developing fetus, animal studies showed that mice exposed to 308 parts per million (ppm) of PAHs in food for 10 days (short term exposure) caused birth defects.

A Swedish mothers’ study in 2003 found PBDEs in all samples of maternal blood, cord blood, and breast milk. Environ Health Perspect. 2003 Jul;111(9):1235-41. Polybrominated diphenyl ethers or PBDEs, are organobromine compounds that are used as flame retardants. Like other brominated flame retardants, PBDEs have been used in a wide array of products, including building materials, electronics, furnishings, motor vehicles, airplanes, plastics, polyurethane foams, and textiles.

PCBs (polychlorinated biphenyls) were found in all samples as well. PCBs were banned decades ago, so why are they still around? PCBs are highly persistent, which means that they stick around for a long time in our air, water, and soil. PCBs can be carried long distances and have been found in snow and sea water in areas far away from where they were released into the environment. PCBs have been demonstrated to cause cancer, as well as a variety of other adverse health effects on the immune system, reproductive system, nervous system, and endocrine system. PCBs are found in high amounts in farmed raised salmon and non organic butter!

A review article notes that the main focus of studies of neurological effects of polychlorinated biphenyls (PCBs) in humans has been on the effects in neonates and young children . “A great deal of concern exists that even low levels of PCBs transferred to the fetus across the placenta may induce long-lasting neurological damage. Because PCBs are lipophilic substances, there is also concern that significant amounts might be transferred to nursing infants via breast milk. Studies in humans who consumed large amounts of Great Lakes fish contaminated with environmentally persistent chemicals, including PCBs, have provided evidence that PCB s are important contributors to subtle neurobehavioral alterations observed in newborn children and that some of these alterations persist during childhood. Some consistent observations at birth have been motor immaturity and hyporeflexia and lower psychomotor scores between 6 months and 2 years old.” Effects of PCB’s  **Hyporeflexia is the condition of below normal or absent reflexes (areflexia).

Chemicals like organophosphate pesticides have been found in the cord blood of newborns and in the breast milk. A study of preschool children in Mexico suggests that this exposure may affect neurodevelopment of the children, such as eye-hand coordination, 30-minute memory, and the ability to draw a person. Choosing to eat organic produce, dairy, and meats can greatly decrease your exposure to pesticides!

We do not know exactly what causes autism. But we do know that the rate of autism has dramatically increased and that environmental factors play a role in autism. A great review article on this topic that included studies looking at exposure measures pertaining to pregnancy or the 1st year of life, found that “some environmental exposures showed associations with autism, especially traffic-related air pollutants, some metals, and several pesticides, with suggestive trends for some volatile organic compounds (e.g., methylene chloride, trichloroethylene, and styrene) and phthalates.” Many of these environmental exposures can be minimized! For example, phthalates, a group of chemicals used to make plastics more flexible and harder to break, are used in hundreds of products, such as vinyl flooring, adhesives, detergents, lubricating oils, automotive plastics, plastic clothes (raincoats), and personal-care products (soaps, shampoos, hair sprays, and nail polishes). Just by switching our your personal care products you can decrease your exposure to phthalates!

Getting educated on how to minimize your exposure to harmful chemicals and how to get these toxins out of your body through dietary and lifestyle changes is key to a healthy pregnancy and baby!

The ups and downs of SIBO

My gut has been acting up again. I went for a very long symptom free period. But SIBO (Small Intestinal Bowel Overgrowth) is back and it is time for me to reassess my diet, supplements, do some testing, and get a handle on it again. SIBO is very common and unfortunately has a high rate of recurrence. SIBO occurs when there is an excess of bacteria in the upper small intestine. These bacteria ferment the carbs you eat into gas and the gas causes pressure and pain usually manifesting in abdominal pain and bloating. Other common symptoms are gas, constipation, diarrhea, and malabsorption. The symptom that haunts me the most is uncomfortable bloating, and I know I am not alone, as this seems to be one of the predominant complaints I hear from my own clients.

The two processes that most commonly predispose you to bacterial overgrowth in the upper small intestine are diminished gastric acid secretion (acid that your stomach produces when you eat) and small intestine dysmotility ((muscle contractions in your GI tract are not working properly). Gastric acid produced in your stomach suppresses the growth of ingested bacteria, thereby limiting bacterial counts in the upper small intestine. Diminished acid production (hypochlorhydria) becomes more prevalent as you age and also occurs when you take PPI’s (protein pump inhibitors). Normal GI motility involves a complex, tightly coordinated series of events designed to move material through the GI tract. SIBO can also be caused by gastric bypass surgery, structural abnormalities of the GI tract, IBS, and narcotic use.

Other risk factors and signs/symptoms for SIBO:

You have recently taken antibiotics or have a history of antibiotic use.
You feel worse when you take probiotics with prebiotics.
Eating more fiber causes constipation, even when you drink plenty of water.
Your lab work reveals low ferritin levels without any apparent other cause.
You have experienced gut infections (especially h Pylori).

Why has my SIBO come back? Well, I don’t know for sure. But these are my best guesses:

I got lazy with taking my enzyme supplement that contains Betaine HCl (hydrochloric acid). Betaine HCl supports stomach acid secretion, which in turn suppresses growth of unwanted bacteria in the upper small intestine.
I was taking thyroid support for awhile, which I discontinued due to side effects. The thyroid gland, being the master gland of metabolism, helps to support normal GI motility (muscular contractions in the GI tract).
Summer came and I started eating more fruits like cherries, peaches, nectarines, and apricots. Great food for the bacteria!

SIBO is complicated and normally many steps have to be taken to address it and prevent its recurrence. In fact, I highly recommend that you work with a qualified nutritionist or practitioner to test for SIBO and other factors that may be contributing to it and create a plan to address it. However, here are five simple steps that you can take now to start tackling SIBO if you know you have it or suspect that you do:

1. Let at least 4 hours go by in between your meals. When you are fasting, you typically get a gurgling sound in stomach. This is good. This means that cleaning up is taking place. It should happen every 90 minutes when the stomach is empty. This is referred to as a small bowel cleaning wave.

2. Make or purchase bone broth and drink liberally to help decrease inflammation and heal up the gut.

3. Take a digestive enzyme supplement that contains Betaine HCl with your meals.

4. Restrict the amount of fermentable carbs in your diet until your SIBO is resolved. Then you can add them back in. Foods high in FODMAPS (Fermentable Oligo-Di-Monosaccharides and Polyols) should be avoided. These include garlic, onions, brussels sprouts, broccoli, asparagus, artichokes, apples, cherries, grapes, nectarines, peaches, pears, and apricots.

5. Take a soil based probiotic supplement, which also acts as an antimicrobial to help kill off the unwanted bacteria.

NOTE: Work with a practitioner to test for other contributing factors to SIBO like a gut infection or hypothyroidism. There are also different types of SIBO, and your health care practitioner can help you put together a dietary and supplement plan that effectively addresses your type of SIBO.

If you think you have SIBO, please schedule a complementary strategy session with me to discuss! Complimentary Strategy Session

Getting Back in Touch with Nature at the Farmers’ Market – Why you should go to your local farmers’ market weekly

Nothing like a coyote encounter while walking through the Presidio on an early Sunday morning. It is not the first time, but this time was different. The coyote was walking very slow and right to-ward me, watching me closely. And with no apparent intention of moving off the path. So I moved off the path, giving the coyote as much room as possible. Just a minute later I ran into a couple who informed me that there was a new coyote den and mama was of course very protective. Although coyotes usually go after chickens, rabbits, and sometimes dogs, they are wild and I felt the wild in this coyote.

beth-free wallpaper

This made me think about a five part KQED series I watched called Earth, A New Wild, which explores the frontiers where man and wild animals meet. This is becoming more common as the human population grows and we lose land and forests to development. What I took away from this series is that we are a part to nature; we are NOT separate from nature. No matter how hard we try to separate ourselves from nature with our offices, vehicles, roads, technology, and grocery stores filled with processed foods, we still are a part of this huge ecosystem with all its delicate balances. And since we are a part of nature, we can also be a part of the solution when it comes to loss of forests, fish, animals, and clean oceans. And thankfully, there are so many great organizations dedicated to being a part of the solution.

There is so much that we CAN do, sometimes it feels overwhelming. Where do we start? What if we start simple with visiting a farmers’ market every week and shopping for fresh, local, organic produce, pasture raised eggs, local olive oil, and meats from pasture raised animals? Shopping at a farmers’ market has so many benefits for you and for our earth:

1. You get back in touch with nature by observing the seasons through the produce that is available in the summer, winter, spring, and fall. This is really hard to observe in a grocery store, since we import foods from all over the world!
2. You eat fresh and seasonal foods, which provide vitamins, minerals, and other nutrients to keep you strong, smart, and healthy. Nutrients were not lost in a long transportation process from another country.
3. You eat organic, which means that your body does not need to detoxify high amounts of pesticides found in conventional produce.
4. By buying foods at a farmers’ market, you support farmers who use sustainable practices, which is good for our earth!
5. You engage your senses: especially visual, taste, and touch. Love the free samples!
6. You score great recipes from the farmers and other folks just eager to share their recipes.
7. Going to the farmers’ market is a fun social activity, whether with your mate, friends or your family. And did I mention all the samples? 🙂
8. The farmers’ market provides good people watching too!

Need Motivation? Start with Creating Sustained Energy!


I love to listen to podcasts while I am driving…and one podcast I particularly enjoy is Dave Asprey’s Bullet Proof Radio.  Dave recently interviewed Brendon Burchard on the topic of motivation, following the release of Brendon’s new book: The Motivation Manifesto. Which I highly recommend!  As they were discussing motivation, the topic of taking care of your body came up, as it is really hard to sustain motivation when you have no energy and struggle to get out of bed in the morning!

A quote I love from Brendon’s new book:  “Most people would feel guilty for destroying someone’s else’s property. Yet they wreck the very temple their Creator gifted them.

Five simple tips for you to create sustained energy (and motivation):

1. Drink at minimum 2 liters of water per day.

I know, this sounds boring, but even mild dehydration slows down your metabolism!  And you can add lemon, lime, cucumber or orange slices to your water to make it more exciting.  Or how about combining some mint and cucumber?  Very tasty.

2. Taper down on caffeinated drinks in the afternoon. 

Although caffeine temporarily gives you energy, it can actually cost you energy by impacting deep sleep at night, resulting in waking up tired in the morning and needing more caffeine.  If you love coffee, consider Dave Asprey’s Bullet Proof coffee made with MCT oil and grass fed butter.  But just in the morning!

3. Cut way back on refined sugar and processed foods. 

Sugar acts like a drug, temporarily raising your feel good neurotransmitters, but then resulting in a mental and physical crash. Try replacing a sugary or processed snack in the morning or afternoon with a hard boiled egg, a couple pieces of clean beef jerky**, a quick protein smoothie (if purchasing, make sure that it is not loaded with sugar!)  If you need sweet, savor a square or two of dark chocolate (70 to 80% cocoa).

4. Eat a nutritious lunch.

What about your lunch during the work day?  Does it give you energy or do you feel sluggish after you eat? Take note of how many carbohydrates you are getting at lunch time.  Are you eating a sandwich?  Or a noodle/pasta dish? Or a burrito?  Instead, what about a salad with grilled beef, chicken, or fish?  Or grilled or steamed veggies with a side of protein? Your body needs vitamins and minerals from nutrient dense foods for sustained energy.  And sorry, most commercial breads, noodles, and tortillas just don’t offer much in the way of vitamins and minerals.

5. Take a high quality multi vitamin mineral supplement each day…

…to ensure that you are getting all the essential vitamins and minerals to support energy production and mental focus!  A multi vitamin does not replace a good diet, however it can support your efforts as you make dietary changes to maximize your energy potential!

** Primal offers a clean beef jerky.  Find Primal at a discount at the online Thrive Market!

The Energy Cycle: How to Get Back Your Get-Up-And-Go Part 7—Endocrine Imbalance

To this point, I’ve posted six blogs on the ways your get-up-and-go is being sapped. I’ve covered food sensitivities and allergies, caffeine, stress, toxins and preservatives, fat storage and exercise. Now this is the seventh, and final, post, which is on the effect of endocrine imbalances.

When it comes to energy levels, you can’t ignore endocrine imbalances, either. These include low thyroid function or tired adrenals.

However, addressing endocrine imbalances is a separate topic that requires a lot of attention. But just to put it out there, toxins and allergenic foods can contribute to low thyroid function. And chronic stress and blood sugar imbalances can make your adrenals gland tired.

For an easy solution to getting back your get-up-and-go, I’ve found I’ve found that a three week cleanse program is an ideal place to start. Why? Because a cleanse program immediately addresses the toxins and blood sugar imbalances that affect your thyroid and adrenal gland functions.

To learn more about how the 3-week cleanse can help you, CLICK HERE!

And please, be sure to read (and re-read)all seven blog posts in this series on getting back your get-up-and-go.

The Energy Cycle: How to Get Back Your Get-Up-And-Go Part 6—Exercise

This previous five posts in this educational 7-part blog post series have told you about the effects of food sensitivities and allergies, caffeine, stress, toxins and preservatives, and fat storage. Exercise and its effect on your energy is the topic I’m discussing in this post.
Exercise and just moving the body, in general, help you sleep better. And better sleep, in turn, gives you more energy.

But what do you do if you’re simply too tired to exercise? It’s not easy to muster up the willpower to go to the gym or go for a run if you feel completely, utterly exhausted.
Lack of good sleep makes you too tired to exercise. Not exercising makes you feel tired, exhausted, sapped of energy. What do you do?

Over the past several years, I’ve found that a three week cleanse program is an ideal way to start. The reason? A cleanse program immediately promotes deeper sleep. And better sleep helps rid you of that sluggishness. Once you have more energy, you’ll wake up refreshed and ready to exercise.

To learn more about how the 3-week cleanse can help restore your get-up-and-go, CLICK HERE!

Don’t stop now. For still more information, please read the seventh and final blog post in this series, which covers endocrine imbalances.