Adrenal Cocktail

What Is an Adrenal Cocktail?

The adrenal cocktail is a drink that focuses on vitamin C, sodium, and potassium — important players in regulating adrenal health and replenishing the body with nutrients needed for sustained energy. Adrenal cocktails can be great for anyone with adrenal issues such as adrenal fatigue, and may provide immediate symptom relief in those with POTS and dysautonomia. They are also great post-sauna, post-workout, and for beating the summer heat.

Adrenal cocktail recipe:

• 1/2 cup or more of organic orange juice (for vitamin C)
• 1/4 - 1/2 tsp of cream of tartar, or 1/2 cup organic coconut water (for potassium)
• 1/4 - 1/2 tsp of Celtic sea salt (for sodium)
• Optional: buffer with 1/4 cup organic full-fat coconut milk to prevent a glucose spike; add 1 tbsp grass-fed collagen peptides (only if no histamine issues); if orange juice can't be used, squeeze 1/2 a lemon into 1 cup coconut water. A handheld electric frother helps mix it — available here.

Click HERE for the PDF version

How to Poop

The first step in any detoxification protocol is to get digestion moving. If you are not having at least ##INLINE1##, you are not properly removing the toxins dumped from the rest of the body into the gut. The optimal stool transit time is ##INLINE2##.

Causes of constipation:

• Dehydration
• Eating too much fiber without enough water
• "Holding it"
• Improper breathing
• Infections & toxicities
• Lack of physical movement
• Lack of dietary fiber
• Low vagal tone
• Nutrient deficiencies
• Dehydrating liquids (caffeinated sodas, coffee, & alcohol)
• Sudden change of routine (traveling, etc.)
• Unchecked food sensitivities (gluten, dairy, etc.)

Favorite products to relieve constipation:

• Super Aloe 450 by Orthomolecular (very strong)
• Magnesium Citrate by Xymogen
• Bowel Mover by Cellcore
• Vitamin C Flush
• Fiber
• Senna

Lifestyle tools:

• Physical activity (rebounding, walking, etc.)
• Deep belly breathing (in for 5 seconds, hold 5, out 5)
• Self-abdominal or colon massages
• Epsom salt baths to help absorb magnesium
• Coffee enemas (talk to your practitioner first)
• Eat high-fiber foods (oats, veggies, fruit, rice, beans, whole-grain bread — avoid your food allergies/intolerances)
• Hydrate: drink half your body weight in ounces (e.g. 150 lb → 75 oz of water)
• Create a calm, private bathroom environment and give yourself at least 10 minutes; don't hold it in when you feel the urge
• A Squatty Potty helps you strain less and empty bowels more completely

Click HERE for the PDF version

The Ileocecal Valve

What is the ileocecal valve? The ileocecal valve (ICV) is a sphincter muscle valve that separates the small intestine (ileum) from the large intestine (cecum) in the lower right quadrant of the abdomen. It keeps material in the large intestine from going back into the small intestine. Sometimes this valve does not function properly and needs intervention, but the root cause for its improper functioning should always be investigated.

Symptoms of a dysfunctioning (open) ileocecal valve:

• Dark circles under eyes
• Constipation
• Low back pain
• Right shoulder pain
• Syncope/near syncope
• SIBO/SIFO
• Nausea
• Abdominal pain
• Dizziness
• Diarrhea

Locating and manipulating the ICV: The ICV is located between the belly button and the groin in the lower right quadrant (near the appendix). You should feel a tender, hardened area. Using both hands, apply pressure in an upward direction to hold the valve closed, and massage over the area in a circular motion for several minutes, or until relief is maintained. Placing an ice pack over the valve for 15-20 minutes may also help close it.

Other tips: Avoid inflammation-inducing foods when experiencing symptoms (popcorn, potato chips, nuts and seeds, whole grains, raw fruits and veggies, spicy foods, caffeine, alcohol, chocolate). Stay hydrated, chew food completely, and investigate any food sensitivities or GI infections. You may use a castor oil pack on the ICV area to relax it. Download the PDF version with images HERE

Sleep Hacks

Raise the head of the bed 6 inches to help with nightly sleep drainage of the brain. Go to bed and get up at the same times every day.

Get rid of the EMFs

• NO cell phone within 6 feet of the bed
• Turn off your Wifi at night or hardwire your internet with an ethernet cord
• Turn your cell phone to airplane mode
• Consider EMF-blocking paint, curtains, and/or a bed canopy in high-EMF areas

Blue light

• No TV, phone, tablet, computer, or other blue-light device at least 1 hour before bed
• Use blue light glasses at night if around those devices

Light, temperature & sound

• Blackout blinds; no white, blue, or bright lights in the bedroom
• Below 68 degrees is best for sleeping
• Use a sound maker

Cortisol training

• No gym after 4pm if you struggle to sleep
• If you have highs and lows through the day, wake up and raise your heart rate for 2 minutes, then repeat every 4 hours until 4pm to help build a cortisol/melatonin cycle

Supplement options

• If your brain won't shut off: Liposomal GABA
• If you can't stay asleep: Liposomal Melatonin
• If you feel wired or stressed: Adrena Calm
• Lavender and vanilla oils
• Other options: 5-HTP, L-Theanine, Passion Flower, Valerian Root, CBD

Life hacks

• Red light in the evening to set the body into night mode
• Dry brush at night
• Take Lymph Active to reduce swelling and itching at night
• NO caffeine after 12pm
• Use adaptogenic herbs — a favorite is Nano Mojo

Click here for the PDF version

Tips for Getting Kids to Take Supplements

Herbs

Because of the unpleasant taste of many herbs, it's often easier to get kids to take them when the taste is masked. Use empty vegetarian capsules (various sizes on Amazon) — place the dosing into the capsule and swallow like a pill. If swallowing is difficult, add the herbs to a smoothie, applesauce, or maple syrup (the child needs to finish the whole portion to get the full dose). Another option is to syringe the herbs into the mouth followed by a sweet chaser like honey or maple syrup. TAKE NOTE: some herbs are pungent and can burn through veggie capsules quickly, so take them soon after filling.

Pills

If the size of the pill is an issue, smaller veggie capsules can help. For kids who can't swallow pills of any size, capsules can be opened and placed in easily-mixed foods. Exceptions: Para 1, if opened, should be mixed only with a fat-soluble oil (olive or coconut) or maple syrup/honey. TUDCA has a strong, unpleasant taste when opened — mix into something that masks the flavor and take quickly.

Binders

These are Carboxy, HMET Binder, BioToxin Binder, and Takesumi. Like herbs, binders should be taken at least 20 minutes before or 2 hours after food. Cellcore binders can be taken with herbs; Takesumi should not be taken with anything. Exception: Carboxy can be mixed into orange or other juice.

Other tips

• Keep a wipe-off board calendar to track your protocols
• Organize supplements into a pill box at the same time each week
• Set phone alarm reminders for each supplement
• As always, if you're unsure about anything in your protocol, call or email the office

Download the PDF version HERE

Helpful Tips for Increasing Testosterone Production

Diet:

• Low glycemic: most of your diet should have a Glycemic Index value of 55 or less
• Eat plenty of calories: at least 2000 per day for a 200 lb man, or 12 calories per pound of body weight
• Consume red meat: good-quality, grass-fed, high in bioavailable zinc and vitamin D
• Intermittent fasting: work up to a 16-18 hour fasting window daily
• Consume healthy fats: fat is the building block for hormone production

Lifestyle:

• Sleep: 7-8 hours at a consistent time each night
• Lower stress: meditation, DNRS, breathwork, etc.
• Exercise: HIIT and strength training increase testosterone; steady-state cardio can lower it

Supplements: Nano Mojo (adrenal support) and Testanex (testosterone support).

Red Light Therapy: Research has shown RLT can increase testosterone. Shining red light directly on the testicles for 10 minutes twice per day can help increase testosterone production. Download the PDF version HERE

Vagus Nerve

What is the Vagus Nerve?

The vagus nerve is the longest and most complex cranial nerve of the autonomic and parasympathetic nervous systems, sometimes called the body's "second brain." It oversees digestion, immune responses, respiratory rate, and heart rate, and establishes the brain-gut connection. A dysregulated vagus nerve creates imbalances that make it hard for the body to heal. Below are methods to activate, exercise, and train it. If not given exact instructions, pick 4+ methods and do them daily.

1. Gazing exercise: Lying down with hands behind your head, gently gaze your eyes as far right as you can without straining, holding until you feel calm, need to sigh, or yawn. Repeat on the left. Aim for 30 seconds each side. Video here.
2. Gargling / humming / singing / gag reflex: Make "ah ah ah" sounds, hum, or say "ommmm." The gag reflex (with a toothbrush, tongue depressor, or Q-tip) also activates the nerve. 30 seconds to 1 minute.
3. Heart rate variability: Use a biofeedback tool like HeartMath's Inner Balance to measure and improve your HRV with guided breathing.
4. Deep breathing / meditation: Breathe in 5-6 seconds, hold 5, breathe out 6-7. Do this 10 times.
5. Cold water: Cold showers or splashing cold water on your face increase vagal stimulation.
6. Acupuncture: Tap a toothpick over the tragus/auricle of your ear, or massage your ears for 2-3 minutes, 1-2 times per day. Video here.
7. Fasting: Intermittent fasting or fewer snacks improves vagal tone.
8. Tickling face and neck / scalp massage: 30 seconds to 1 minute.
9. Binaural beats: Lower-frequency waves aid deep sleep, meditation, and relaxation. Audio here.
10. Vagus code: Staying active, healing your gut, and certain supplements benefit the vagus nerve.
11. The fear tap: Press the backside of one hand, halfway between wrist and fingers between the pinky and ring finger, tapping for 30-60 seconds while deep breathing.
12. The Valsalva maneuver: Close your nose and mouth and try to blow air out for ten seconds. Do this sitting or lying down.
13. The half-salamander exercise: Look to the left without turning your head, then tilt your head to the right toward the shoulder and hold 30-60 seconds. Return to neutral and repeat on the other side.

Click HERE for the PDF version

EFT Tapping

What Is EFT Tapping?

EFT ("Emotional Freedom Technique") tapping is a modified acupressure technique that can help balance the nervous system and calm anxiety and pain. It focuses on meridian points, applying fingertip tapping pressure while concentrating on a specific fear or feeling to bring balance back. It can be used to calm the brain and body after a hectic day, or to help reprocess traumas and fears.

How Can I Practice Tapping?

Here is a helpful video by The Tapping Solution. Nine meridian points are used as tapping points:

• The eyebrow
• Under the eye
• Side of the eye
• Under the nose
• On the chin
• Collarbone
• Under the arm
• Top of the head
• Karate chop point (side of the hand, under the little finger)

After identifying the issue, rotate tapping a few times on each point while repeating a positive affirmation, using light but steady pressure at a quick, consistent tempo. Acknowledge the issue factually and how it makes you feel (e.g. "Even though I'm feeling stressed and overwhelmed..."), then state a positive affirmation such as "I am safe" or "I accept and love myself." A session can last anywhere from 2 to 10 minutes depending on how many rounds you complete.