Constipation Supplement Plan
If you don't feel great and lose weight on the diet and supplements, personally would have your doctor run these tests:
- Full panel thyroid test with antibodies
- A progesterone test (can cause high cholesterol numbers, anxiety, waking up too early in AM, hair loss)
Ferritin test (can cause anxiety, restless leg, sleep issues, hair loss, dark circles under eyes, and poor ability
to oxidize fat)...you NEED to stay 100% GLUTEN FREE! Gluten inhibits you from absorbing nutrients from your food!!!
Vitamin d (can cause low moods, high BP, insulin resistance, as well as many other issues and if it is too
high = bad sleep!)
- Cortisol test (morning and night)
- Liver enzymes test (can cause issues with losing weight and/or poor moods and high cholesterol numbers)
- DHEA hormones (it is our youth hormone)
- Iodine deficiency (can cause thyroid issues like poor sleep/weight gain and is easy to fix)
It is imperative to stay 100% gluten-free and possibly dairy-free. Chronic constipation is uncomfortable and it is not healthy. If you are someone who thinks that it is OK to not go “number two” every day, think again. If you don’t eliminate toxins and estrogens daily, they get re-absorbed and locked into cells, causing a toxic body and difficulty in losing weight.
Contrary to popular belief, fiber is actually causing more problems with constipation especially when you’re not well hydrated. I know you are reading this and thinking, “What!?” A diet that is low in fiber has been proven not to be the cause of constipation, and the success of a diet high in fiber is modest. There was a study was done proved only 20% of constipated patients benefitted from the fiber. Further research points out that most patients actually suffer from worse symptoms when increasing their fiber intake. So make sure that when you consume more fiber increase your water intake as well.
CONSTIPATION: Finding the reason why you are constipated is important. A few things cause constipation:
- FOOD: Staying DAIRY-FREE and NUT-free is most important ( remove non-organic dairy products from your diet)
- Slow thyroid
- Not enough salt: the colon needs salt (Himalayan salt to be precise or sea salt)
- Too much fiber: fiber causes bulk to the stools and causes constipation (if you are not well hydrated)
- Low good gut bacteria
Supplements listed below that help with constipation: Probiotic, Iodine, magnesium glycinate,
vitamin c, sea salt / Himalayan salt
Add in Probiotics. this will also cut sugar cravings. Note: Coffee will deplete the absorption of probiotics in the gut. Take them with water.
Add in Magnesium. Everyone has a different tolerance for magnesium. I suggest finding your magnesium tolerance with how loose your stools get. The type of magnesium will determine this effect too. Magnesium oxide is a very poor form of magnesium, do not buy this. I suggest chelated magnesium such as Glycinate. I suggest 800mg about an hour before bed to help with calming you down and enhancing sleep.
Add in Vitamin C. If you are low in vitamin C, then constipation is bound to happen. I know that adding supplements is so helpful in curing the problem. I suggest adding in 500mg vitamin C a few times a day. You can only absorb so a certain amount of vitamin C at a time so don’t take 1500mg at once or you will just urinate most of it out.
Make sure to stay very well hydrated!
ADD IN THESE SUPPLEMENTS:
- 1 capsule probiotic
Encourages growth of beneficial microflora in the small intestine. Protects the mucosal barrier from increased permeability. Promotes healthy mucosal and systemic immune responses. It helps increase SEROTONIN, which increases mood and decreases cravings which helps stay on the "healthified" way of eating easier. It helps with intestinal flora: relieves bowel irritation and related functional discomforts. Probiotics are the "good" or "friendly" bacteria that are normal inhabitants of the intestinal tract. Boosts immune system (everyone in my family takes this every day). It improves the digestion of proteins, carbohydrates, and fats. Promotes regular bowel movements.
- Multi-Vitamin: It is always good to take a multi-vitamin.
- BORAGE OIL for men 1000mg 3 times a day
- Evening Primrose Oil for female (1300mg 3 times/day)
- Zinc 15-40mg ONCE DAILY WITH or WITHOUT FOOD. Clears up skin issues. The average American consumes less than 10 mg of zinc per day, far less than what is required for normal sugar metabolism or the other functions of zinc in the body. Zinc is also essential for keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to low thyroid, stunted growth, diarrhea, acne, impotence, hair loss, eye, and skin lesions, impaired appetite, and depressed immunity. A zinc deficiency is a huge issue with salty cravings or craving a bite of sweetness after each meal. I suggest 30-50mg at breakfast...
*Please note that as you increase zinc, it can cause nausea so slowly increase. Start with 15mg a day for a week, then double it the next week, until you are at 30mg/day.
6. 1 capsule Ultra Potent Vitamin C: helps loosen stools
7. 200mg potassium: Since you lose a lot of sodium through the diuretic effect of a low-carb diet, you’ll eventually lose a lot of potassium as well. Keeping your potassium levels up helps to safeguard your lean muscle mass during weight loss. Also, just as with sodium, adequate potassium prevents cramping and fatigue. A deficiency in potassium causes low energy, heavy legs, salt cravings, dizziness, and you may cry easily. Causes of low potassium would be dehydration from having diarrhea, sweating, and low-carb diets that are not well formulated.
8. ONCE DAILY WITH FOOD: 5,000-10,000iu Vitamin D (if your levels are less than 50) along with Vitamin K (always take vitamin K if you take vitamin D). Low levels of vitamin D can cause low moods, hormone issues, and many other things such as insulin resistance. Make sure to take WITH YOUR FIRST MEAL. Take 1000iu per 25 pounds you weigh.
9. ONCE DAILY WITH FOOD: 300 mcg Vitamin K2: K2 regulates calcium metabolism. So it gets calcium where it needs to be (bones, teeth, etc.) and out of where it shouldn’t (plaque, kidney stones, etc). Lowers risk of bone loss, heart disease, stroke, kidney stones, and gall stones. 3 capsules
Please listen to this on why K2 is important: http://livinlavidalowcarb.com/blog/the-llvlc-show-episode-703-dr-kate- rheaume-bleue-shines-light-on-vitamin-k2-and-calcium-paradox/19058
AT LUNCH AND DINNER:
- 1300mg Evening Primrose oil (female) 1000mg borage oil (male)
- 200mg potassium (breakfast and lunch only)
- 1 capsule Ultra Potent Vitamin C (if needed to loosen stools more)
1 HOUR BEFORE BEDTIME
- 400-800mg Magnesium Glycinate: It is a very absorbable form of magnesium that helps relax vessels (don't buy magnesium oxide!). Magnesium decrease muscle pain/ decrease headaches/cravings/decrease PMS. Magnesium is a mineral that is critical for energy production and metabolism, muscle contraction, nerve impulse transmission, and bone mineralization. It is a required cofactor for an estimated 300 enzymes. Among the reactions catalyzed by these enzymes are fatty acid synthesis, protein synthesis, and glucose metabolism. Magnesium status is also important for the regulation of calcium balance through its effects on the parathyroid gland.
As for sleep,...you must get 8 hours in order for your thyroid to heal and heal blood sugar issues. If you are having sleep issues, there are great natural ways to help you get into REM sleep.
I know there are a lot of supplements, and you don’t need to take them forever! There are some that I will always take though (and different ones than what you are taking). Our food supply no longer has been grown in good soil and since you are no longer going to eat packaged foods that have just been “fortified” with vitamins and minerals, the veggies and real foods just can’t fuel your body to the maximum capacity of what you need (for things like magnesium and zinc for example). Even orange juice and skim milk are fortified with vitamin D (which is dumb because vitamin D is fat-soluble and you need fat to have it be absorbed it). I will always take probiotics and fermented food (as well as my twins 2 and 4-year-old take it daily) and magnesium (as well as my kids). IT take 54mg of magnesium to process 1 gram of sugar (and we know starch = sugar too). SO most people are very magnesium deficient.
Please always check with your primary health care provider before starting any supplement regimen. More importantly, it is critical to monitor your numbers and levels of which you are on medication for; acid reflux medications, insulin, thyroid medication, blood pressure, whatever it may be. With this diet and specific supplements, you begin to heal and most of my clients no longer need medications.
Drinking bone broth A FEW TIMES A DAY WILL HELP WITH ENERGY! When you first start your well-formulated low carb lifestyle you notice if you stand up quickly and get dizzy or feel faint, you are dehydrated! Just drinking water isn’t going to work like it would with a high carbohydrate diet. You need to add more sodium! You can add more salt to your food, drink bone broth or take sodium tablets. Salt is not the evil nutrient that your doctor warns you about. You’ve got to start thinking differently. Just like understanding that eating more fat lowers your cholesterol, understanding that a well-formulated low carb diet requires a lot more sodium.