02 Feb Whole 30 Tips To Enhance Your Reset
In my previous blog post, I discussed the basics of Whole30 and offered tips to enhance results. This post provides additional reasoning behind the tips and suggestions to help you with your nutritional reset.
Tip #1 Breakfast should be optional.
I know most of us have been taught that breakfast is the most important meal of the day, but your growth hormone is highest in the morning. When you eat breakfast, your body secretes insulin, which causes your growth hormone to drop. Why not ride the growth-hormone health wave for a few extra hours? Morning fasting helps you build muscle and has anti-aging benefits, plus it gives you energy!
Tip #2 Supplement with magnesium.
It’s difficult to get all of your necessary nutrients from food alone these days. Even the healthiest foods can be mineral deficient due to overuse of farmland, which robs the soil of important nutrients. In my opinion, the most overlooked and under-appreciated mineral is magnesium. I take at least 400 mg every night of a combination of magnesium glycinate and magnesium malate (the 2 chelated forms which are least likely to cause GI upset). It helps me sleep, improves my bone health, prevents constipation, decreases insulin resistance, and provides countless additional health benefits.
Learn more about the benefits of magnesium.
Tip #3 Exercise wisely.
Adding just 15 minutes per day of high-intensity training (HIT) or Peak 8 training is one of the most efficient ways to enhance any diet. Scientific studies have shown a decrease in insulin resistance in people with type II diabetes after only 2 weeks! I start my day with Peak 8 training on my elliptical. I’m done in only 16 minutes, but I feel the benefits for the entire day!
Watch my video on Peak 8 training and incorporate the technique into your fitness routine.
Tip #4 Make sure you get enough vitamin D and know your numbers.
If your vitamin D (OH)25 level is less than 50, you may be missing out on some of the health benefits including a faster metabolism and a significant decrease in your risk for most types of cancer. A vitamin D (OH)25 level more than 60 decreases your risk of breast cancer by 50%! I take 5000 IU’s of vitamin D3 everyday since that is how much I personally need to get my levels around 75. 5000 IU’s of vitamin D3 is over 10 times the recommended daily allowance, but that is what my body needs. Some of my patients need more and some need less, so it’s important to test and retest to find out how much you really need. Too much vitamin D can be toxic so be sure have your doctor closely monitor your levels.
Tip #5 Drink your vegetables.
The Whole 30 plan excludes smoothies, but blending vegetables helps release important phytonutrients and makes them more easily digestible. Plus they taste great! I recommend 70% vegetables and 30% fruit in my smoothies.
Here’s my daily green drink recipe and video tutorial.
In the comments section below, I would love to know your thoughts on Whole30, my tips and what works for you!
“Learn the Science. Heal Yourself”
Mary Caire MD empowers the world to create a culture of optimized health guided by DNA and epigenetics.