My favorite homemade Italian Dressing Recipe made with Olive Oil

My favorite Italian dressing made with Extra virgin Olive Oil 

https://natashaskitchen.com/italian-dressing/

Goals and Food Rules from "Grain Brain: Whole Life Plan" Book by Dr Perlmutter

 Chief Goals of mental and physical Well-Being and Disease Prevention From Ch 2 are:

1. To reduce and control systemic inflammation

2. To turn your body into a fat-burning machine using fat for fuel

3. To balance levels of beneficial bacteria in your belly

4. To balance your hormones and Increase Leptin sensitivity.

5. To take control of your own genes

6. To balance your life. Contentment and disappointment, Gratitude and frustration. Taking personal time and valuable connection time with others, Receptive instead of reactive. Action and relaxation

This is a whole life plan. It is ok that it takes time to implement to sustain for the longterm. 

Be patient with yourself.  Tune in to how your body is re-tuning and changing for the better. 

You are recalibrating one day, one meal, one thought at a time and will see the results build up over time. Enjoy the Journey. Take a deep breath. Relax. Get ready to discover a whole new you

- - - - -

The Food Rules Ch 3

Although healthy thoughts and a strict sleep plan are important parts of the picture, the above goals are mostly diet-related.  1:30:30 - 2:19:00

1. Evict gluten, even if you think you don't have a problem with it. Glutens and Gliadins silently pump systemic inflammation to every cell of the body and brain of every human being.  Everyone is sensitive to the glutens, gliadins, zonulins, exorphins, and glyphosate in wheat and other gluten-containing foods.

2. Go low carb, higher fat and fiber

3. Abandon real sugar, processed sugar, and artificial sugar

4. Avoid GMO foods

5. Watch out for too much protein and protein from the wrong sources

6. Embrace the incredible egg

- - - - -

The Whole Life Plan Ch 4

Awaken to a new whole life. 2:40:00

1. Turn off Autopilot. 

>> Start with a 36-hour fast to reduce your body's almost constant cravings for carbs

2. Know-the-Villans Kitchen Clean-Out.  Remove unwanted foods from your home.

>> Remove all sources of gluten

white bread and white flour

wheat bread and whole wheat flour

Pastas and noodles

pastries and other baked goods

baked beans, canned 

Oats, unless GMO-free and certified Gluten-free

Oat bran, unless non-GMO and certified gluten-free  

Blue cheeses have gluten

barley

buoillons

breaded foods

brown rice syrup

bulgar

cold cereals, including corn flakes and rice crispies

hot cereals, including farina grits 

processed frozen meatballs

caramel color, made from barley

chocolate milk, commercially prepared

cold cut meats

communion wafers

couscous

Cyclodextrin

dextrin

egg substitute

energy bars, unless certified Gluten-free

fermented grain extract

flavored teas

french fries, usually dusted with flour before freezing

fried vegetables and tempura

fruit fillings, cannes 

puddings and jellos

graim flour

gravy packets and gravy made with a butter-flour roux

hot dogs

hydrolisate

hydrolyzed malt extract

commercial ice cream

immitation crab meat or bacon

instant hot driks

kamut 

ketchup

malt and malt flavoring

malt vinegar

maltodextrin

commercial marinades

matzo

commercial mayonnaise, unless certified gluten-free

meatloaf, commercial

modified food starch

'natural' flavoring 

non-dairy creamer

processed cheeses, including Velveta, American cheese, Cheese whiz

Roasted nuts

Root beer

Rye

Salad dressings, commercial

sausage with added gluten

Sataan

semolina

Canned soups, most are GMO

Soy and all soy protein products: tofu, tofu dogs, TVP, impossible burgers

Soybean oil

Soy sauces, except GF Tamari soy sauce

Teryaki sauce

Spelt

Taboule

Trail mix

Triticale

Triticum estevum, a form of wheat

Triticum vulgare a form of wheat

Vegetable protein

Textured vegetable protein or TVP

Veggie burgers, commercial

Vodka

Wheat germ

Wine coolers

Yeast extract

A food must have gluten less than 20 parts per million to be labeled 'Gluten-free' by the FDA 

However, some companies don't comply and don't use the term truthfully.   

Be cautious of foods that say

- No gluten

- gluten free

- free of gluten

The label must say 'certified gluten-free'  

>> Remove all gluten-replacement foods and starches that are equally inflammatory, allergenic, and offensive to health and well-being, such as:

tapioca starch

corn starch

corn meal 

potato starch

rice starch

  

>> Remove all forms of real sugar, processed sugar, and artificial sugar: There are over 60 names for sugar 

fructose
sucrose
corn syrup
high fructose corn syrup
cane juice
crystaline fructose
malt
maltose
maltodextrin
dextrose
beet sugar
turbonato sugar
invert sugar
aspartame
cyclamate
saccharine
sucralose

lactose, or use lactose sparingly 

agave 

cakes 

candy 

chips 

cookies 

corn syrup 

donuts

energy bars 

fried foods

frozen yogurt or sherbet

honey

jams, jellies, preserves

juices

100% juice with 100% Vit C juices

muffins

maple syrup

imitation maple syrup

soft drinks and soda

sports drinks

white sugar

brown sugar

sugary snacks

  

>> Remove high-sugar fruits: 

- apricots
- mangos
- melons
- ripe bananas
- papaya
- prunes

- pineapple

- all dried fruit, only use occasionally for travel snack 

>> Remove most Starchy vegetables and root veggies. They have a high carb count:

potatoes
sweet potatoes and yams
beets 
corn 
carrots 

peas

>> Remove these condiments from the pantry:

- Ketchup due to sugar and high fructose corn syrup

- BBQ Sauces due to added sugar

- Chutney due to high added sugar

- Most Soy sauces due to gluten content, use GF Tamari Soy sauce for cooking

>> Remove all Packaged foods and processed food labeled fat-free or low-fat

>> Remove the Unhealthy fats - fats that have been highly processed, chemically altered, and have little to no nutritional value 

canola oil

vegetable oil

margarine

vegetable shortening

Hydrogenated vegetable oils

Partially hydrogenated oils

Any commercial brand of cooking oil, even if they are labeled organic:

   -soybean oil

   -corn oil

   -cottonseed oil

   -canola oil

   -peanut oil

   -safflower oil

   -grapeseed oil

   - sunflower oil

   -rice bran and wheat germ oils

 >> Remove non-fermented Soy and all soy protein products: 

Soybean oil

Tofu and tofu dogs

TVP

Soy burgers 

'Impossible' burgers

Soy sauces, except GF Tamari soy sauce

Soy protein isolate

Soy nuggets

Soy ice cream

Soy milk

soy cheese

soy yogurt

4. The Hero Foods. Stock Up at 3:11:20

>> Remember to choose USDA-certified Organic whenever possible and choose non-GMO foods.

>> A small amount of these prebiotic Fruits.  Eat for the benefit of pectin and butyrate

    avocado

    blackberries

    raspberries

    apples 

    cranberry

    pomegranates

>> Prebiotic Powders are second to food sources of prebiotics

    Inulin powder

    Acacia fiber

    Glucomannan powder: a food thickener

>> Almost all Herbs and Seasonings are healthy options. Healthy Herbs, Seasonings, and Condiments are gluten-free, soy-free, and have no added sugar.  Watch labels of prepackaged seasonings, look for hidden gluten, soy, and sugar

Healthy Condiments: 

Salsa with no added sugar

Balsamic vinegar

Mustards

Lactofermented mayonaise

Tapenade

Horseradish

Apple Cider Vinegar

Rice vinegar

Salad dressings with no soybean or canola oil and no sugar

Homemade Salad dressings made with olive oil or other healthy oils

Tamari brand Soy sauce has no gluten

Sour cream with live and active cultures and No carrageenan

 

Scarber Super Gut Yogurt Recipes

Notes from 'Super Gut" by William Davis

>> "Super Gut SIBO Yogurt" <<

helps ulcerative colitis, IBS, obesity, and depression. 

It helps build a healthy gut to in turn helps build oxytocin in the brain

It helps with H2 SIBO and SIFO and Dysbiosis. H2 SIBO can be tested using an H2 breath device or look for symptoms such as ulcerative colitis, IBS, obesity, and depression. Dysbiosis is an imbalance of bacteria that affects only the colon. A stool test can reveal dysbiosis. This yogurt and/or a fecal transplant can help cure dysbiosis

 This specific mixture combines the upper GI-colonizing effects of 2 L. Reuteri strains and L. Gasseri with the bacteria-producing capacity of all four strains and species of microbes. 

Ingredients

10 BioGaia Gastrus tablets crushed (total 2 billion CFUs) includes 2 strains Lactobacillus Reuteri DSM17938 and Lactobacillus Reuteri ATCC PTA 6475 (BioGaia Brand on Amazon), or 2 Tbsp of L.Reuteri yogurt curds and/or whey

1 capsule Lactobacillus Gastri BNR17 (10 billion CFUs) (AceBiome Brand on Amazon), or 2 Tbsp of Lactobacillus Gastri BNR17 yogurt curds and/or whey

1 capsule Bacillus Coagulans GBI 30686 (2 billion CFUs) (Schiff Brand on Amazon), or 2 Tbsp of B. coagulans yogurt curds and/or whey

 2 Tbsp prebiotic fiber (inulin or raw potato starch)

1 quart Darigold Half and Half 

 

Directions

In a medium, combine the starting probiotics, 2 Tbsp prebiotic Fiber, and 2 Tbsp organic half and half. Make a slurry to ensure the probiotics and the prebiotic fiber do not clump. Mix well. Stir in the remaining half and half. Stir. 

Place in your fermenting device. Cover lightly with plastic wrap. Ferment at 106 degrees F for 36 hours. To make future batches, use 2 Tbsps of curds or whey from a prior batch instead of the tablets and capsules. 

Eat 1/2 cup two times per day.

 

>> B. Infantus Momma Gut Yogurt Recipe << 

If a pregnant mother has the beneficial B. Infantus bacteria in her gut, then she passes it on to her baby via vaginal birth and breastfeeding. This amazing bacterial strain helps reduce the number of infant bowel movements, reduce diaper rash, reduce colic, improved and prolonged sleep, improve long-term health of baby by reducing risk for future asthma and autoimmune disease

Ingredients:

1 packet Bifidobacterium Infantis ECV001 (Evivo brand)

2 Tbsp Sucrose or Raw Potato Starch Ffiber (B. infantus cant eat inulin, don't use inulin)

1 quart Darigold half and half 

 

 Directions:

In a medium to large bowl, combine the contents of one envelope of Evivo B. Infantus, 2 Tbsp sugar, and 2 Tbsp half and half. Make a slurry to ensure the sugar disolves or the brebiotic fiber does not clump. Mix well. Stir in the remaining half and half. Stir. Place in your fermenting device. Cover lightly with plastic wrap. Ferment at 100 degrees F for 36-40 hours. To make future batches, use 2 Tbsps of curds or whey from a prior batch instead of the Evivo packet. Eat a 1/2 cup per day until delivery.  Then feed to your infant

>> L. Reuteri yogurt Recipe <<

https://marysnest.com/how-to-make-super-cultured-dairy-with-l-reuteri/

Super Gut plan Week #4 - your Super Healthy Gut Flora Garden

 Garden

Super Gut plan Week #3 - Add Water and Fertilizer to your Healthy gut flora Garden

 Notes from "Super Gut" by William Davis

Let's get comfortable with the prebiotic fibers. They are the water and fertilizer for your garden of bowel flora, crucial for cultivating beneficial microbes and overall health.

For maximum benefit, include a source of prebiotic fibers in every meal, a habit that will serve you well for life.

Also, rotate a variety of superfood prebiotic fibers in your diet. Make sure you choose at least one superfood fiber a day. Not the same one everyday

Super Gut plan Week #2 - Reseed your Garden for a Healthy gut flora

 Notes from Super Gut by Dr Willima Davis

Now that we've prepared the soil, removing the microbiome equivalent of rocks and other debris, we next begin the process of "reseeding" your garden of bowel flora with healthy bacterial species, including keystone species.

>> Begin a daily high-potency, multispecies probiotic specific to your needs from the list provided in Appendix A or make probiotic yogurt from the recipe provided.  

Take probiotics pills on an empty stomach

>> Include at least one fermented food, preferably homemade, in your diet every day

>> Start your own home fermentation efforts

Super Gut plan Week #1 - Remove Weeds and Prepare Soil for Healthy Gut Flora

Conquer gastric inflammation, SIBO, SIFO, and Dysbiosis of the Colon

Notes from 'Super Gut' by Dr William Davis and Grain Brain life plan by Dr Permutter

Eliminate the many factors that encourage the growth of harmful bacteria:

Avoid Sugar and sugar-containing foods (and be prepared for the opioid withdrawal process that accompanies this essential dietary change):

corn syrup

high fructose corn syrup

cane juice

crystaline fructose

fructose

sucrose

malt

maltose

maltodextrin

dextrose

beet sugar

turbonato sugar

invert sugar

aspartame

cyclamate

saccharine

sucralose

lactose, use sparingly 

Avoid artificial sweeteners:

    Aspartame

    acesulfame

    neotame

    advantame 

    sucralose

    saccharine

    maltitol

    sorbitol

    lactitol

Avoid all grains and all forms of wheat due to glutens, gliadins, exorphins, WGA, zonulins, systemic inflammation, and opiate addiction. Be prepared for the opioid withdrawal process that accompanies this essential dietary change.

Remove GMO soybeans and Edemame from the diet. Non GMO fermented soy such as Natto and Miso are OK to consume, but they have a strong flavor and are an aquired taste.

Remove all GMO soy products from the diet:

Tofu

Tofu hot dogs

Tofu burgers

TVP

Soybean oil

Remove GMO corn from the diet. 90% of corn grown in the US is GMO.

Avoid Emulsifiers, Surfactants, Solubilizers, Thickeners, and the preservatives found in factory ice cream, Jif Peanut Butter, store-bought bread, almost all processed foods, etc.

    Polysorbate 80 

    Carboxymethylcellulose 

    Carrageenan

    Dextrin sulfate

    propylene Glycol

    Lecithin

    Hydrogenated vegetable oil

Avoid NSAIDs - they are potent disruptors of the mucous lining: Ibuprofen

Naproxen

Advil, etc

Avoid, or slowly wean off of, stomach acid-blocking drugs:

    Protonix

    Prilosec

    Tums

Avoid statin cholesterol drugs with the help of a well-informed doctor. 

- - - - - 

Encourage the many factors that stimulate the growth of beneficial bacteria:

Choose organic food whenever possible

Replace wheat and grains with the following flours and mills:  

    - Almond meal

    - Coconut meal

    - Pecan meal for pie crusts

    - Walnut meal for pie crusts

    - Ground golden Flaxseed meal

    - Seasame flour

    - Lupin flour

    - ground psyllium seed

    

Supplement daily the essential nutrients lacking in modern diets that impact the microbiome and the single-cell wall intestinal barrier. Do these supplements for a lifetime:

    

    - Vitamin D3 5000-6000 IU per day with a meal or high fat snack. Test blood levels within 6-12 months of starting supplementation. Current research says optimal level is 60-90ng/dL

    - Preformed Vitamin A. It is found in liver 3oz 1x/week or a cod liver oil supplement 1 Tbsp per day. Optimal level is 0 8-1.2

    - DHA +EPA 3000-3600mg daily from a clean-sourced wild fish oil supplement. Take 1500-1800mg in the morning and 1500-1800 mg at night or with dinner

    - Iodine 350-500 mcg per day from Kelp tablets to encourage thyroid hormone balance (iodine is found in most multivitamins, but 150mcg iodine/day is only enough to avoid a goiter)

    - Elemental Magnesium 450-500 mg per day divided into 2 doses. This helps feed beneficial bacteria. Most people have a magnesium deficiency

    

Begin a 1-week course of curcumin 300 mL 2x/day to begin to rebuild the intestinal barrier and address dysbiosis.   Then begin a 3-week course of curcumin 600mL 2x/day for the rest of the 4-week program. Check label to make sure there is NO additives to the curcumin such as piperine or bioperine so the curcumin doesn't absorb so it can help the gut lining. Dr William Davis says to Stop daily curcumin use after the 1-4 months of the Super Gut program. Dr Perlmutter says to take curcumin with piperine or bioperine daily for a lifetime to support brain health and prevent chronic brain disorders such as ADHD, dementia and Alzheimers.

Add some sea salt to your diet to help balance electrolytes

Drink lots and lots of filtered water.  Drink in oz half your body weight daily. If you weigh 126lbs, then drink 63oz water daily. Dying destructive bacteria release a host of biproduct toxins. Water is needed to wash out the toxins

Drink Clove oil cinnamon tea everyday for the eugenol

 

Stick to a Net Carb count of 15g or less per meal. ( g of Net carbs =  Total g of carbs - g of Fiber) Anytime you exceed 15g of net carbs in a meal:

    You raise blood sugar

    You raise insulin

    Contribute to insulin resistance and leptin resistance

    Gain weight 

Replace sugar with these non-caloric or minimally-caloric sweeteners:

    Natural Stevia

    Allulose

    Monk fruit 

    Erythritol

    Xylitol    

    Inulin

    Swerve = inulin + erythritol

    Truvia =

    Virtue =

    Lakanto = monk fruit + erythritol

Look to Obtain and maintain Optimal blood test levels of :

    - Insulin       4.0 mIU/L or less

    - HB A1C         5.0% or less

    - Ideal blood sugar     70-90 mg/dL    

    

Beneficial Prebiotic Fibers

Eat a variety of prebiotic fibers to feed your favorite beneficial bacteria in the colon. 

Eat 20-100 grams of prebiotic fibers everyday

Lists of Prebiotics are also connected to lists of FODMAP foods.

Eat them RAW to gain the most benefit. 

                This list is from 'healthline.com - 19 best prebiotics' and 'Super Gut'

Garlic

Onions

Leeks

Asparagus

Apples

Cocoa

Burdock root herb

Flaxseed

Jicama Root

Raw sweet potatoes

Seaweed

Chia seeds

Flaxseed

Legumes keep to 1/4-1/2 cup servings. Legumes are a rich sources

    black beans

    kidney beans

    white beans

    chickpeas

    lentils

    fresh peas

    steamed peas

    dry split peas

Raw white potatoes = 10g fiber in 1/2 of a small potato and 0 net carbs

Very green bananas = 11g fiber in 1 med banana and 0 net carbs, cut lengthwise and scoop out the pulp

Nuts with skins included: a serving of 1/2 c is good

    Walnuts

    Almonds

    Pecans

    Hazelnuts

    Pistachios

Yacon Root

Chicory root

Konjac Root

Dandelion greens

Mushrooms

Jerusalem artichoke

Plantains

Shirataki noodles as long they are soy free, oat free, and gluten free, use in Asian dishes

Turnips

Green Cabbage

Red cabbage

Brussel sprouts

A small amount of these Fruits.  Eat a little fruit for the benefit of pectin and butyrate

    avocado

    blackberries

    raspberries

    apples 

    cranberry

    pomegranates

Prebiotic Powders are second to food sources

    Inulin powder

    Acacia fiber

    Glucomannan powder: a food thickener

Day to Day Fermented Foods

To qualify as a fermented food that helps gut flora, the food must be raw and not cooked.

For example 

Traditional homemade sauerkraut

Traditional homemade fermented pickles

kefir 

yogurt

Kimchi

Kombucha

Home-fermented veggies:

        Almost any veggie can be fermented

        Popular veggies are asparagus, carrots, and beets

Numerous fermented foods unique to various cultures around the world

Commercial pickles are cooked so they don't count

What are the benefits of taking a Good Probiotics?

 Notes from "Super Gut' by Dr William Davis

-Stimulating the production of intestinal mucus when fed prebiotic fibers

- Converting dietary components such as flavonoids and polyphenols (from fruits and veggies) into metabolites that are beneficial

- Inhibiting growth of pathogenic species

- producing the B Vitamin nutrients like B1, B2, B6, folate, and B12

 

Why add a daily Vitamin D supplement?

- Why take Vitamin D?

- How to build Vit D to an optional level in 6-24 months

- My 7-year learning journey with Vitamin D

Vitamin D3, Activated Vitamin A, Vitamin E, and K2 are sister fat-soluble vitamins that work in harmony with each other to strengthen almost every system of the body, from bone and brain health to balancing hormones and fertility, from increased immunity to decreased autoimmunity, and almost everything in between. Unlike water-soluble vitamins that build over a few days or weeks, the fat-soluble vitamins can take months and years to build to optimal levels.

Picture a pyramid where Vit D is the foundation of the Pyramid with an optimal blood level being 60-90 ng/mL

Activated Vit A Retinol is the middle of the pyramid and sits on top of the foundation of Vit D.  According to,  optimal blood levels of Vit A Retinol are approximately 0.8 - 1.2 mg/L

Vit E and K2 are at the peak of the pyramid with a small Recommended Daily Allowance of Vit E being 15-19mcg per day and a small Adequate Intake (AI) level of Vit K2 being 90-120 mcg daily

The first step to building the body's store of fat soluble vitamins is to build a solid foundation of VitD, then build stores of Vit A, E, & K on the established foundation of Vit D. Following this above sequence will help build optimal health and strength.

Why Vitamin D?

Vitamin D3 is not a vitamin, but a hormone. It is essential for fighting depression, anxiety and dementia and boosting overall happiness. It also aids in balancing other hormones such as the digestion hormones: insulin, leptin and ghrelin, the sex hormones: estrogen  progesterone, and testosterone, and the brain hormones: serotonin, oxytocin, dopamine, adrenaline, and noradrenaline. Vit D also helps Calcium absorb and is good for the health of bones and teeth.

Almost all people in the US have a Vit D Deficiency or Insufficiency, affecting up to 81% of the population.  The US is too far from the equator to soak up enough Vit D from the sun. The elderly, young adults, children, babies born and unborn, the immunocompromised, and those who struggle with chronic disease are at most risk for Deficiency. 

 Vit D3 Supplements and food sources are the best way to build optimal levels. Endocrinologists and neurologists say optimal levels of Vit D is 60-90 ng/mL and recommend that babies, kids and adults living in the US take a VitD3 supplement daily and check Vit D blood levels at the next doctor's appointment.

A lack of optimal levels of Vitamin D affects almost all adults, children, babies, and fetuses in the USA. For this reason, look for good food sources of Vit D and secure a good daily Vitamin D3 supplement for life.

Boost Vitamin D the Fast Way Step #1:

Assume your blood levels are low and Start Supplementing

If you are an adult and live in the US and have not been taking a  Vitamin D3 supplement of 2000-10,000 IU daily, then you most likely fit in the Vit D blood level range of 12-32 ng/mL. This is a good assumption with or without a blood test. Vit D blood levels climb slowing over many months and years.  Assume your blood levels are low (under 60-90 ng/mL). Check progress by testing VitD blood levels at the next annual doctor visit.

Note: Research suggests that vitamin D2 is less effective than vitamin D3 at raising blood levels of vitamin D.  (https://www.healthline.com/nutrition/vitamin-d2-vs-d3). 

Dosing Recommendations for adults in the US from the neurologist Dr Perlmutter (drperlmutter.com):

Take 5,000 - 10,000 IU of Vit D3 1x/day.

If 1 or 2 days are missed, take a double/triple dose the next day.

    

It's OK to take a large amount of Vit D3 and double/triple dosing is possible because Vit D is a fat-soluble vitamin.   Blood levels of Vit D climb very slowly. See 'My 7-year Learning Journey' below

Take Vit D3 once daily after a meal or with a high-fat snack such as walnuts or pecans. Include a good amount of healthy fat in your diet to help Vit D absorption. 

Along with supplementation, include the superfood-healthy fats coconut oil and olive oil in the diet daily. Use at least 1 tsp of unrefined coconut oil and 2 tsp of uncooked olive oil in meals and snacks daily.  

Boost Vitamin D the Fast Way Step #2:

Assess Progress with a Blood test

Ask your doctor for a lab test to assess levels of Vitamin D in the blood. Plan a Vit D blood lab test with your doctor within 3-12 months of starting supplementation.

The name of the test is the 25-hydroxy Vitamin D Blood test

- - - - -

The Lab results below are from my Vitamin D lab test from July 2023

This lab is using Interpretive information from 2008

    INTERPRETIVE INFORMATION: Vitamin D, 25-Hydroxy     This assay accurately quantifies the sum of vitamin D3, 25-hydroxy and vitamin D2, 25-hydroxy. 

    18 years and older:     Deficiency: Less than 20 ng/mL     Insufficiency: 20-29 ng/mL     Optimum Level: 30-80 ng/mL     Possible Toxicity: Greater than 150 ng/mL 

    0-17 years:     Deficiency: less than 20 ng/mL     Optimum level: greater than or equal to 20 ng/mL*     *(Wagner CL et al. Pediatrics 2008; 122: 1142-52.)

    Your result: Vitamin D 25 OH = 72ng/mL

              Results in Normal range: 30 - 80 ng/mL 

- - - - -

Don't be fooled. A common 'normal' lab range of  'Optimum Level: 30-80 ng/mL' is not the current recommendation.

 If your lab blood level is less than 50 ng/mL* go back to Step #1 Assume your blood levels are low and Start Supplementing

- If your lab blood level is more than 50 ng/mL*

    Take 4000 - 5000 IU of Vitamin D3 1x/day. If a day or 2 is missed, take a double/triple dose the next day.

    Again, double/triple dosing is possible because Vit D is a fat-soluble vitamin and blood levels of Vit D climb slowly over time

    Retest at the lab in 3-24 months.

* Top neurologists and endocrinologists currently suggest an optimal level of Vitamin D is 60-90ng/mL. The above dosing recommendations are from neurologist Dr David Perlmutter author of Grain Brain and Brain Maker, from medical professionals at UofU Healthcare, from the Weston A Price Foundation, etc

Step # 3 Maintain Optimal Vitamin D

After the optimal blood level of 60-90 ng/mL is reached and you are still living in the USA, and not in Columbia or Ecuador, take a Vit D3 maintenance dose of 2000 - 4000 IUs daily for life.

Retest every 3-5 years. Make dosing adjustments based on findings.

My Learning Journey with Vitamin D

Date	VitD test result	Recommendation from the health professional	Action
2016 May my 1st test	32 ng/mL	Rx: Take a Vit D supplement, your number will go up -UofU CNM	After the test, I was diagnosed with severe depression and General Anxiety Disorder.  Vit D is a happy hormone, so I wanted to give it a try. I started taking  2400 IU VitD3 at bedtime each night along with a CalMagZincVitD3 tablet In Jan 2020, I also started taking 1 tsp High-vitamin cod liver oil per day (vitA&D and Omegas)
2020 May 4 years from 1st test	33 ng/mL	Rx: Your number is within range 30-80, don’t worry about it  (I worried about it)	I am surprised that my number only increased by 1 point! I am 2 weeks postpartum with baby Sam and know that I need extra VitD and Sam needs the extra VitD in my breast milk I continued to take the 1 tsp cod liver oil 1x/day and  started supplementing with   5400 IUs VitD3 each night along with the CalMagZincVitD3 tablet
2021 July 5 years from 1st test	43 ng/mL	Rx note: Lindsey, Your VitD level is within normal range for the lab which is 30-80 ng/mL. However, endocrinologists now recommend a blood Vit D level of 80 ng/mL. I know you're taking a little vitamin D in the cod liver oil. Add a daily Vitamin D supplement of 5000 IUs per day for 6 months or more to bring up the Vit D level  -UofU CNM	I am 6 months pregnant  with Baby Joe  I continued to supplement with  5400 IUs VitD3 each night along with the CalMagZincVitD3 tablet. The CalMagZinc helped with my pregnancy Charley horses I continued the  1 tsp cod liver oil 1x/day
2023 Jan 6.5 years from 1st test	72 ng/mL	Rx: If VitD is not yet optimal and you are not pregnant: take VitD3 5000 - 10,000 IUs 1x daily and  if a day is missed, take a  double dose the next day. -UofU CNM	Baby Joe is 15 months old. I have no more symptoms of Depression and have seen many health benefits! I want to share the blessings of optimal VitD with all who will hear I continued to supplement with  5400 IUs VitD3 each night along with the CalMagZincVitD3 tablet I increased my dose of CLO by 5-8xs and started taking   2-4 TBSP cod liver oil 1x/day to begin to build my Vit A, but Vit A is a story for another blog post
2023 Nov 7 years from 1st test	How to build Vitamin D the fast way: Rx: If VitD is not yet at the optimal 80ng/mL and you ARE NOT pregnant:  take 5000 - 10,000 IUs of VitD3 once daily, or take 35,000-70,000 IUs 1x weekly. Take after a meal or high-fat snack. Retest in 6-24 months to check progress. Rx: If VitD is not yet at the optimal 80ng/mL and you ARE pregnant:  take VitD3 5,000 IUs 1x daily after a meal, and if a day is missed, take a double dose of 10,000 IUs the next day. But don't go higher than 10,000 IUs per day. Take after a meal or with a high-fat snack. Retest in 6-24 months to check progress.

High Homocystine is no good

 High Homocystine is no good for ADHD and Brain Health

Notes from Grain Brain by Dr. Perlmutter

Test blood homocystine levels.

Be concerned if homocystine level is higher than 8 umol/L 

To lower high homocysteine, take daily:

- Vit B6       50mg

- Folic Acid   800mcg

- Vit B12      25 mcg

Retest blood homocystine levels in 3-6 months

How to Encourage Healthy Gut MUCOUS

... and avoid the things that break it down

For a Healthy Super Gut and 

to help negate symptoms of IBS, Ulcerative Colitis, Celiac, and Crohn's Disease 

Notes from 'Super Gut' by William Davis 2:15:00

Feed the Akkermansia muciniphilla Species of Bacteria:

- Akkermansia muciniphilla is the amazing gate-keeper of our intestinal Mucosa

- Not too much, not too little. 5% of total gut bacteria is good. 10% is bad. 

- Benefits: Produces gut mucous

- Eat the following daily to encourage the growth of Akkermansia muciniphilla

    - olive oil: Omegs 3s and Oleic Acid 

    -garlic and onions

    -flavenoid-rich and polyphenol-rich veggies and fruit

Eugenol in Clove Oil stimulates intestinal mucous production:

- stimulates the proliferation of Clostridia bacteria that in turn stimulates mucous production

- clove oil is a mild anti-bacterial and anti-fungal, but this is OK. its benefits outweigh this. 

- Eugenol is also found in smaller amounts in Cinnamon Oil

Prebiotic Foods for the Prebiotic Fibers 

See blog post: Prebiotics

Optimal Levels of Vitamin D

Current Optimal level of Vitamin D is 80-100 ng/mL 

Take 5000 - 10,000 UIs of Vit D each day until optimal levels are reached (6 - 72 months) 

Water: Lots of it!

Drink 64-80 oz/day 

Optimal levels of Iodine 

- - - - -

Avoid Synthetic sweeteners:

Aspartame

Sucralose

Saccharine

maltodextrin

Avoid Emulsifiers, Surfactants, Solubilizers, Thickeners, Preservatives found in factory ice cream, Jif Peanut Butter, store-bought bread, almost all processed foods, etc.

Some but not all Emulsifiers are :

Polysorbate 80 

Carboxymethylcellulose 

Carrageenan

Dextrin sulfate

propylene Glycol

Lecithin

Avoid NSAIDs - Ibuprofen, Naproxen, Advil, etc

They are potent disruptors of the mucous lining

Avoid, or slowly wean off of, stomach acid-blocking drugs:

Protonix

Prilosec

Excessive Exercise

Exercise is good , but excessive 26-mile marathon exercise or CrossFit is bad for gut mucous