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Background & Support
It’s taken 5 years of very hard work to develop the following protocol, and I continue to do research to gain a deeper understanding of how and why it works. Vitamins and minerals are essential for the proper function of virtually all metabolic processes within the body, and it’s my belief that chronic health problems are due to a prolonged deficiency in one or more of these nutrients. Therefore, in order to truly address health problems we have to correct any underlying deficiencies or imbalances that led to them in the first place. If you give the body what it needs to function optimally, it has an ability to heal itself that’s much greater than we give it credit for.
It’s my goal to keep making this information available for free so that it can help as many people as possible. Your support will help me achieve this goal. Coaching is available.
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Instructions - READ FIRST
The key to the CORE ENERGY protocol are the supplements listed below, but following the healthy diet is also recommended to ensure you obtain adequate amounts of other nutrients. Following the dietary recommendations will also minimize foods that may be counter-productive, and help you sustain any positive results you achieve.
CORE ENERGY protocol guidelines:
- Not intended for anyone under 19 years.
- Check the website regularly for updates (see below).
- Take all supplements together after a meal, except for vitamin C, and a probiotic if taking one (see below).
- Do not eat beef/chicken liver while supplementing as it is high in copper and vitamin A, to avoid getting too much.
- If you live in a residence with older copper water pipes you may want to run the water for 1 minute before drinking to avoid getting a lot of additional copper, if the tap hasn’t been on for a while (eg/ overnight). A sign that you may have older pipes with higher copper is a blue-green build-up on water fixtures.
- If you plan on being in the sun for consecutive days and prolonged periods (eg/ going on vacation somewhere warm or frequently to the beach), consider putting the protocol on hold to avoid getting too much vitamin D.
- Limit alcohol and avoid smoking.
- Read all supplement label instructions and dosing guidelines carefully.
- I do not suggest taking additional vitamin or mineral supplements while doing the protocol, doing so may disrupt their balance or cause excess. If your healthcare provider has prescribed specific supplements, consult with them before making any changes.
- The program is intended to take 6 months. You may not see much improvement for about the first 4.5 months. Please contact me if you feel you’re not seeing improvement.
- If you are taking any medications, consult with your healthcare provider for potential interactions. Do not alter or discontinue any medications without consulting with your healthcare provider.
- For the latest updates make sure to subscribe to the newsletter.
UPDATE Oct 13, 2020: Copper can be decreased to 3 mg per day, to remain in balance with the recent adjustment to zinc.
UPDATE Oct 5, 2020: Zinc should be adjusted to 25 mg per day (50 mg every 2 days).
UPDATE Sept 6, 2020: Chromium should no longer be taken.
UPDATE Aug 8, 2020: Selenium (L-selenomethionine) can be decreased to 200 mcg per day.
UPDATE August 2, 2020: Vitamin C increased to 1,000 mg per day. Take at least 2 hours before or after iodine.
UPDATE July 15, 2020: After Vitamin C is included, MSM is no longer required.
UPDATE June 13, 2020: Molybdenum form used should be Molybdenum Glycinate. Other forms may be less bioavailable.
UPDATE May 16, 2020: Vitamin E 200 IU per day (400 IU every 2 days). It should be from a ‘natural source’ and include mixed tocopherols.
UPDATE Feb 15, 2020: Added an optional probiotic.
UPDATE Jan 6, 2020: Manganese should not be taken.
UPDATE Dec 28, 2019: Molybendum must be added at 500mcg per day (or 1mg every 2 days).
Below is the list of supplement guidelines for the protocol along with links for where to find them, subject to availability. Do not take a form of supplement other than what is suggested as it may not work as intended (eg/ use only Zinc Citrate). You may use other reputable brands as long as the form and dosage amount is equivalent. Note that online retailers may charge import duty fees upon delivery. For support or if any of the links are not working properly please contact me.
Amazon links to the products below are via the US Amazon page. It may not direct you to the correct product if you are in another country. If this is the case or if any of the links below are not working, please contact me and I can help you find the right one.
Supplement Summary (review all details in the section below):
Zinc Citrate 25 mg per day (50 mg every 2 days)
Copper Glycinate/Bisglycinate 3 mg per day
Molybdenum Glycinate 500 mag per day (or 1 mg every 2 days)
Vitamin D3 5,000 IU per day from supplement (gelcap) or sun exposure
Vitamin A Retinyl Palmiate 5,000 IU per day (10,000 IU every 2 days)
Vitamin E Natural Source with Mixed Tocopherols 200 IU per day (400 IU every 2 days)
Lugol’s Iodine 2% 7.5 mg per day
Selenium (L-selenomethionine)> 200 mcg per day
Vitamin C with Bioflavonoids 1,000 mg per day
Vitamin D3 (gelcap)
5,000 IU per day from supplement or sun.
Note 1: Skip on days spent in the sun in the warmer months (or the days after). Use the Dminder phone app to see how much vitamin D you are getting from the sun. Sunscreen blocks vitamin D production.
Note 2: You may want to periodically check your vitamin D levels, aim for consistent levels of about 45-50 ng/mL or 112-125 nmol/mL and adjust the supplement as needed.
Note 3: Some foods are fortified with vitamin D (milk, sometimes orange juice, etc.). If consuming these foods, adjust supplement accordingly.
Lugol’s Iodine 2%
7.5 mg per day mixed in water (3 verticals drop of Lugol’s 2%).
Note 1: Avoid taking iodine within 2 hours of drinking fruit juice or taking Vitamin C.
Note 2: Dropper should be held vertically (upright) when taking a drop, not sideways.
Note 3: Bottle must be stored vertically (upright), not on its side. If the rubber cap begins to dry or crack from improper storage, request a free new lid from J.Crow’s. If it’s been cracked for a while it may be best to order a new bottle.
iHerb also carries lugol’s iodine 2% (see here), though the brand states it’s for topical use only so use at your own discretion.
High-quality, multi-strain with 15-25 Billion CFU, once or twice per week.
Do not take for the first 4 months of taking other supplements.
Note 1: Look for a probiotic that contains strains that are native to the human gut.
Note 2: Take after a meal, separately from the other supplements (ie. at different time of day).
Note 3: Many probiotic brands should be refrigerated. See product instructions.
DO NOT TAKE.
The following guidelines may help enhance and sustain improvements to your health. They do not need to be followed strictly but can be used as a foundation to help you plan your meals and snacks.
If you are new to thinking about healthier ways to cook and eat I recommend picking up an introductory cookbook that focuses on a paleo diet, such as Practical Paleo (link below).
As your health improves you may become naturally less drawn to high-sugar and highly processed foods.
Covers the basics of the Paleo diet as well as meal prep tips and simple, tasty recipes.
Provides an in-depth scientific context to the dietary recommendations I’ve made below.
LIMIT THESE FOODS (OK IN MODERATION)
- Grains – pastas, breads, cereals, brown rice, etc. White rice is OK to include more often.
- Processed/refined seed or vegetable oils (canola, cottonseed, soybean, corn, etc.), including products made from these oils such as margarine. Avocado, olive, and coconut oil are healthy oils
- Processed foods
- Refined or processed sugars or snacks (crackers, candy, treats, etc.)
- Legumes should be limited (peanuts, beans, lentils, etc.) Cooked green beans and peas are OK
INCLUDE IN DIET
- Focus on eating fresh or frozen whole food.
- Use herbs and spices in your cooking to add flavour, minimally processed sauces are OK on occasion (avoid artificial ingredients). When adding salt, use Sea Salt and not table salt.
- Consume fermented / probiotic foods in your diet on occasion (Kombucha, Kimchi, Sauerkraut, fermented pickles, etc.). Find them in the refrigerated sections of your grocery store. For more examples see here.
- For more in-depth info on dietary recommendations, I suggest the book Perfect Health Diet, or check out their website here. It’s essentially a modified version of a Paleo diet.
- If you are vegan or vegetarian, modify your diet accordingly, ensure you are consuming adequate amounts of all essential amino acids and including any necessary additional supplements such as B12.
- Eat as many healthy carbs as desired
- Fresh or frozen fruits (bananas, apples, mangoes, berries, etc.)
- Starchy vegetables (potatoes, sweet potatoes, squash, etc.)
- White Rice – wash thoroughly before cooking.
- Dried fruit is OK (raisins, dates, etc.)
- Orange juice in moderation is OK (100% natural, not from concentrate)
- Include a variety of fresh or frozen vegetables in your diet. Have them with at least 1 meal per day (potatoes do not count), more if you like.
- Good easy vegetables ideas: dark leafy greens such as spinach, kale and broccoli, green and red peppers, onions and garlic, cauliflower, carrots, asparagus, green beans, tomatoes.
- Iceberg lettuce and celery are not great options
- Packaged frozen vegetables are as good as eating fresh (reheat in the microwave, stovetop, or steamed). I do not recommend canned vegetables as a primary source.
Animal Proteins & Fats
- Include a variety of the following animal proteins and fats as desired. Higher-quality sources are preferred (as described) but it is not a requirement to achieve optimal health.
- Meats, preferably from grass-fed or grazing animals (fattier cuts in particular)
- Seafood or shellfish, preferably wild-caught
- Eggs and poultry, preferably free range or pastured
- Conventional lean chicken breasts are OK
- Pork, preferably pasture-raised though this is not very common
- Whey protein can be included, look for minimally processed (no added sweeteners), preferably from grass-fed cows
- Nuts & seeds can be eaten in moderation. They can be high in minerals such as zinc so be cautious of consuming excess while supplementing.
- Brazil nuts are high in selenium and can be eaten in place of the selenium supplement (min 2 per day)
- Avocados and olives can be eaten in moderation
- Coconuts and coconut products can be included, preferably minimally processed
- If tolerated, cheese, yoghurt, milk, butter or ghee can be consumed on occasion but should be from high quality and/or minimally processed sources
- Cheese, butter, and ghee are the most tolerable forms of dairy, so you can use those more often than milk or yoghurt, if tolerated. Yoghurt should not be overly processed.
- Towards the end of the program you should naturally become less inclined to eat dairy.
Healthy Snack Suggestions
- Probiotic foods (fermented sauerkraut, pickles, kombucha, etc.)
- Fresh or frozen fruit (frozen fruit can be reheated)
- Nuts and seeds (minimally processed snack bars are OK in moderation)
- ‘Superfoods’ such as Goji berries
- Minimally-processed coconut products
Cooking Oils / Fats
- Extra Virgin Olive Oil, cold-pressed
- Virgin Coconut Oil, cold-pressed
- Avocado Oil, cold-pressed
- Butter in moderation (preferably good quality)