strategic supplementation

all about strategic supplementation

we’re total real foodies.  and we’re not huge supplement pushers.  but we do see tremendous value in supplementing things we know we’d benefit from, we know we’re not getting, and then being strategic about certain things.

below I have:

1. real food eating guidelines.
2. strategic real food and supplement recommendations.
3. how to take the supplements.
4. resources and links for further info.

1.  real food eating guidelines

• FIVE FOOD GROUPS, IDEAL DAY’S MEALS daily!  if you don’t know what we’re talking about, ask!
• HOLY GRAIL OF PLANT MATTER weekly!if you don’t know what we’re talking about, ask!
• 1/2 to 1lb of salmon, sardines, or shellfish per week = balance, the Omega-3 fatty acids EPA & DHA, and iodine, which most everyone is deficient in all these things.
• at least 1 egg or 1 egg yolk per day, most days = fat soluble nutrients and choline for detoxification and other things.
• 1/4 lb of beef or chicken liver per week = extreme nutrient density.  mimicking our ancestors, we should be getting organ meats regularly.
• cheese as often as you can remember, especially aged = Medium Chain Triglycerides (MCT’s) which are easy for your body to use for energy and do not go to fat storage, plus vitamin K2 and it’s co-factors.
• daily sources of MCT’s including coconut oil (contains about 15% MCT’s) and #fullfatdairy (contains about 7% MCT’s) = easy to use energy, trains the body how to use fat for fuel.
• handful deluxe mixed nuts and/or Brazil nuts several times a week = balance of nutrients and selenium.
• #safestarches such as sweet potatoes and potatoes weekly = one of the greatest sources of potassium.
• bone stock weekly = electrolytes, macro, micro minerals, collagen, glycine, things for joints organs, etc.

2. strategic real food and supplement recommendations.

• always use butter & coconut oil = fat soluble nutrients and MCT’s.
• for weekly seafood?  these are our favorite sardines http://amzn.to/2c95use and oysters http://amzn.to/2mLfEA5
• if not consuming liver, try you can also visit US Wellness Meats and search for liverwurst or Braunschweiger or head cheese.
  
• for high balanced levels of Vit A & D, EPA, and DHA (anti inflammation) we must be taking our fermented cod liver oil from Rosita.
• we recommend this D3 supplement for everyone!  1 per day with food is all it takes.
• if you’re NOT consuming cheese regularly we recommend a K2 supplement like this.
• everyone should be taking our MCT oil by Parrillo Performance.  this MCT oil has been tested to be 100% pure C8 chains (the best for fat burning and brain function), is derived from 100% coconuts, and has had the highest testing results for conversion into ketone bodies (used as energy by cells, tissues, organs, and the brain).  we sell this in our office.
• handful of mixed nuts with Brazil nuts several times a week for a balance of nutrients and selenium.
• if you’re not consuming bone stock regularly, or even if you are, I would take a scoop of powdered collagen most days.  right now, this is my favorite collagen powder http://amzn.to/2c1LOWk.
• if you’re not getting seafood in regularly that contains iodine, I would recommend using our iodine product that we sell in office.  the daily recommendation for iodine is 150mcg, a can of sardines gives you about 35mcg.  again, highly recommend taking our product.
• most people are deficient in magnesium, even when eating real food.  I recommend 200-800mg magnesium ‘ate most days (unless contained in a multi).  we sell the best magnesium product I’ve been able to find in our office.
• 500mg – 2g vitamin C per day – our Vitamin C powder is the absolute best, we sell it in our office.

recap of supplements – get these from our office:

• our MCT oil by Parrillo Performance @ $40 (no shipping) lasts several months.
• our iodine product @ $33.50 (no shipping) lasts 4 months.
• our magnesium product @ $17 (no shipping) lasts 1-2 months.
• our vitamin C powder @ $49 (no shipping) for 225 servings of 1g, lasts at least 2 or 3 months.
• our Himalayan sea salt @ $4 for 1/2lb, or $7 for 1lb (no shipping).

recap of supplements – get these from other places:

• fermented cod liver oil from Rosita.
• powdered collagen most days.  this is my favorite collagen powder http://amzn.to/2c1LOWk.
• we recommend this D3 supplement for everyone!  1 per day with food is all it takes.
• if you’re NOT consuming cheese regularly we recommend a K2 supplement like this.
• this trace mineral product for your water http://amzn.to/2mqrOjV.

3. how to take your supplements:

• FCLO = between 1/2tsp up to 1tsp per day = 30svgs.  take it with one of your main meals for better absorption.
• 2-4 drops of d3/k2 supplement = take it with one of your main meals for better absorption.
• MCT oil = start with 1tsp per meal for 2 or 3 meals per day.  you can experiment with 1tsp in your “space” between meals to reinforce fat burning.  eventually move up to 3tbsp per day spread out.
• 1 scoop of collagen per day.  the hydrolyzed peptides mix in anything and are tasteless.  add to cooked food, or any drink.  I add to my coffee most mornings so I remember.
• 1 tablet of Iodizyme per day. take it with one of your main meals for better absorption.
• min 2 capsules of magnesiums per day.  increase by 1 per day till you either reach 6 or have loose stools from it.  I do 4 every day.
• vitamin C = 2 x 1/4tsp (or 1/2tsp) every morning.  you may also add it to your drinking water.

these recommendations are very solid, and at the same time, may change over time.

4.  resources:

• FIVE FOOD GROUPS, IDEAL DAY’S MEALS, and HOLY GRAIL OF PLANT MATTER are concepts unique to use!  connect with us and join our amazing movement!
• information on EPA and DHA and other Omega-3 fatty acids.
• is iodine deficiency epedemic? here’s a great article.
• great information on egg yolks here, and another great article on the amazing egg yolk!
• here’s a great article on the benefits of eating nose to tail.
• great info on MCT’s, and another great one here.  and here’s info on our beloved CapTri from Parrillo Performance.
• the ultimate resource on Vitamin K2.
• why cheese is so damn awesome.
• the definitive guide to nuts (and all their nutrients), including Brazil nuts and selenium.
• bone broth / stock!  great article here, and another great one here.
• information on Vitamin C.
• butter.
• you can also visit US Wellness Meats and search for liverwurst or Braunschweiger or head cheese.
• magnesium.
• vital choice.

be sure to visit our other post http://www.paulctijerina.com/whats-in-your-supplements/.