1. I experience dry mouth, lips, and eyes

2. I have sunken, dry eyes

3. I drink several cups of caffeine each day

4. I often feel dizzy or lightheaded

5. My urine tends to be dark yellow

6. I experience cramps (calf, foot, or toe) at rest

7. If I pinch the skin on my forearm, it is slow to snap back

8. My muscles are easily fatigued

9. I have low energy and brain fog

10. I drink reverse osmosis water without added minerals

11. I have dry, flaky skin

12. I tend to have a rapid heartbeat

13. I only urinate a few times a day

14. My bowel movements tend to be hard and difficult to pass

15. I get frequent headaches

16. I do not have a bowel movement every day

17. I am often fatigued and irritable

18. I do not think to drink water throughout the day

19. I drink more soda, tea, or coffee than water

20. I tend to have low blood pressure

how to build a plate

Conventional medicine (aka allopathic, mainstream, or Western medicine) is the approach to health care in which doctors, nurses, pharmacists, and therapists treat symptoms and diseases using drugs, surgery, technology, and emergency medical procedures. In the last century alone, life-saving medical technology has advanced exponentially—benefiting millions of lives.

Alternative medicine (aka functional, holistic, or complementary medicine) is the approach to health care that focuses on healing the whole person using non-pharmaceutical therapies to support vitality and longevity. This approach often prioritizes proper nutrition and focuses on addressing the root causes of disease, which is never a "quick fix".

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Males bodies are designed to maximize the chances of successful fertilization by maximizing the amount of sperm they produce (and number of times they have sex).

However, male fertility is not only about sperm quantity, but also sperm quality.

Because he produces billions of sperm throughout his lifetime, a man has a unique opportunity to improve the success + health of a pregnancy.

sneaky sugars are often hidden in food products marketed to be "healthy"

yogurt

granola

energy bars

smoothies

salad dressing

nut butters

kombucha

SNEAKY SUGARS

pre-sugars do not necessarily taste sweet, but convert to glucose in your body almost immediately

bread

pasta

cereal

crackers

puffs + pretzels

anything with flour

potato products

PRE-SUGAR

sneaky sugars are often hidden in food products marketed to be "healthy"

yogurt

granola

energy bars

smoothies

salad dressing

nut butters

kombucha

SNEAKY SUGARS

pre-sugars do not necessarily taste sweet, but convert to glucose in your body almost immediately

bread

pasta

cereal

crackers

puffs + pretzels

anything with flour

potato products

PRE-SUGAR

Teflon non-stick cookware

made with toxic PFTE, PFAS, or PFOA

ALUMINUM COOKWARE

can leach into food

SCRATCHES + CHIPS

coating ends up in food

METAL + PLASTIC UTENSILS

can scratch pan coating or melt into food

HIGH HEAT COOKING

increases AGE formation + chemical leaching

MICROWAVING IN PLASTIC

can leach into food

CAST IRON COOKWARE

source of dietary iron, be attentive if have high iron levels

CEREMIC COATED COOKWARE

ensure not scratched or chipping

MEDIUM HEAT COOKING

use solid fats or quality olive oil that can withstand moderate heat

MICROWAVING IN GLASS

safer alternative to plastic containers

STAINLESS STEEL COOKWARE

low risk of metal leaching

GLASS OR STONE BAKEWARE

low risk of chemical leaching

WOODEN OR SILICON UTENSILS

gentle on cookware

COOKING WITH WATER

minimizes AGE formation + retains nutrients

LOW + SLOW COOKING

minimizes AGE formation + protects cookware

GARNISH WITH OIL

after cooking

1. LEAFY GREENS

2. GUAVA

3. CITRUS

4. PINEAPPLE

5. BLACK CURRANTS

6. BROCCOLI

7. BELL PEPPERS

8. TOMATOES

9. KIWI

10. BERRIES

11. PAPAYA

eggs & veggies

one of the best ways to have veggies, protein, and healthy fat for your first meal of the day

loaded oats

soaking oats overnight makes them easier to digest (enjoy hot or cold)

get your protein and fat by loading with toppings

note: try ground flaxseed, cinnamon, walnuts, raisins, and sea salt

fruit & nuts

fruit (fresh, frozen, or dried) + nuts or nut butter

frozen bananas are tasty with almond butter & granola

meat patty

(prepped and stored in freezer)

compliment with fruit, veggies, or breakfast potatoes

parfait

base: plain yogurt/kefir OR unsweetened applesauce OR chia pudding (chia seeds + milk + honey/maple syrup, let sit overnight)

note: try fruit (fresh, frozen, dried) + granola, nuts, seeds, raw coconut

smoothie bowl

pour your smoothie into a bowl and top with fruit, granola, cereal, nuts, seeds, coconut, nut butter, honey, etc note: chewing helps your body recognize that you are eating food

leftovers

a very under-rated breakfast food

note: it is okay to break the "breakfast food boundaries"

on the go

prepped energy balls

granola bars (just be cautious of added sugar)

smoothie/protein shake

fruit

loaded toast

(or rice cakes)

fried egg

avocado, salt, pepper, + chia seeds

nut butter + banana

nut butter + honey + cinnamon

US APPROVED GE FOODS

corn

soybeans

canola

cotton

sugar beets

apples

alfalfa

papayas

pink pineapples

summer squash

potatoes

salmon

pigs

Only certain varieties of these foods are GE. For example, not all apples on the market are GE.

Most processed foods contain GE ingredients in the form of high-fructose corn syrup, sugar, and refined oils (corn, soybean, cottonseed, canola/vegetable).

What about the fat layer that forms at the top?

This can serve to seal the broth and extend how long it stays fresh in the fridge. You can toss when ready to eat if you prefer.

1. BROCCOLI

2. LENTILS

3. COCONUT

4. PEAS

5. AVOCADO

6. ASPARAGUS

7. BEANS

8. APPLE

9. CHIA SEEDS

10. WHOLE GRAINS

11. ALMONDS

12. PSYLLIUM HUSK

aka "histamine intolerance" or "mast cell activation syndrome"

There are 2 primary reasons: their body is either producing too much OR not breaking it down properly.

This dysregulation can be influenced by genetics (i.e., poor methylation), hormonal imbalances, or gut dysbiosis (the majority of your immune system is in your gut).

starve this sugar-loving yeast by minimizing high-sugar fruits, added sweeteners, & refined grains

Bile is necessary for fat digestion, nutrient absorption, microbiome balance, and toxin excretion.

This thick, greenish liquid is produced from cholesterol in the liver and stored in the gallbladder.

Bile is released when you eat fat, working like soap to break down the globules for easier digestion.

Think of macros like a campfire: carbs burn like fire-starters, fats burn like logs, and proteins are like the stool (best for structure/function, but can be burned if needed).

Not all fuel is created equal.

FATS

the logs

Once your body starts burning fat, you can sit back and relax. Like logs, fats burn slowly and consistently for long periods of time. You do not have to worry about refueling for a while.

CARBOHYDRATES

the fire-starters

Carbs burn hot and fast like kindling. They are great for quick energy, but you have to constantly "feed the fire" to sustain energy throughout the day.

PROTEIN

the stool

Proteins are most valuable for structure and function. Your body prefers to use them for building rather than fuel. But in case you run low on carbs or fats, you can burn your stool as emergency energy.

CAN I JUST TAKE A FOOD SENSITIVITY PANEL?

A food hypersensitivity test provides a snapshot of how your body is responding to the foods you are eating at that time.

It can be helpful for identifying trigger foods, managing symptoms, and allowing the body to heal, but should not be the only thing to guide eating decisions.

WHAT IS INSULIN RESISTANCE?

WHAT IS INSULIN?

WHY IS BLOOD SUGAR BALANCE IMPORTANT?

WHAT IS METABOLIC FLEXIBILITY?

HOW TO EAT TO BALANCE BLOOD SUGAR