Dr. Family Talks About Cortisol Control

Lifestyle Recommendations:
1. Control stress and avoid extra obligations. Take Stress Quiz to identify areas to work on.
2. Avoid caffeine and caffeine containing medications including aspirin and other analgesics.
3. Avoid weight loss products containing stimulants even if they are naturally from plants.
4. Avoid smoking and alcohol consumption.
5. Exercise daily to improve the body’s response to stress. Participate in a regular balanced exercise
program that includes wearing a pedometer to ensure that you collect steps and move more. High
intensity short bursts (20-60 seconds) of activity during the day is recommended to enhance growth
hormone release. Also engage in resistance training that works all major muscle groups (work each
group at least 2 times a week).
6. Practice good sleep habits and get between 8-9 hours of sleep a night. Use the Insomnia Nutritional
Support Protocol if necessary.
Dietary Recommendations:
1. Eat protein at every meal to stabilize blood sugar levels.
2. Avoid sugar, refined carbohydrates and hydrogenated vegetable oils.
3. Replace sugar with the polyol sugar xylitol.
4. Avoid known food allergens.
5. Eat a diet high in omega 3 fats including fish such as salmon, mackerel and sardines.
6. Drink plenty of water daily and eat fresh fruits and vegetables.
7. Avoid fried foods.
8. Eat 5-9 servings of fresh fruits and vegetables daily OR add one heaping tablespoon of PaleoGreens and PaleoReds to your favorite drink.
9. Carry PaleoMeal Packets and/or PaleoBars with you throughout the day to prevent missing meals or snacks.
Supplement Recommendations:
In addition to the core nutrient program recommended by your Health Care Professional and/or from the results of your most recent Designs for Health Metabolic Profile:
Adrenotone Plus: 1 capsule with each meal, 3 per day
Phosphatidyl Serine: 1 capsule with each meal, 3 per day
StressArrest: 1 capsule with each meal, 3 per day
C+Bio Fizz: 1 tsp or per Vitamin C Flush needs

Dr. Family Talks About Vitamin B12

[This post was written with Jeanne Schulz, RN, MSN]

Vitamin B12 is a vital member of the B-complex family.  This water-soluble vitamin, which is also referred to as Cyanocobalamin, contains traces of cobalt, a metallic ion. Vitamin B12 is easily absorbed through the gastrointestinal system and the liver is able to store sufficient amounts of it.  This is why it is rare for an individual to suffer from a vitamin B12 deficiency.  However, if one has stomach disorders that make absorption of Cyanocobalamin difficult, they may have a deficiency even though they consume the right foods and take the required vitamin supplements.

Cyanocobalamin has been known to reduce tiredness, increase the level of alertness and make people feel invigorated overall.  This is why Vitamin B12 has been rightly termed the ‘Energy Vitamin’.

Vitamin B12 also has several other important functions in the body.  It can help alleviate symptoms of depression and even treat symptoms that lead to the loss of calcium including osteoporosis and tooth damage.  It is also known to reduce risks associated with heart disease and protects the artery walls against damage by reducing the levels of homocysteine in the body.  Cyanocobalamin also helps in ensuring that the nerve cells function properly.