HAIR HEALTH PROTOCOL
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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:
- 4Not intended for anyone under 19 years.
- Check the website regularly for updates (see below).
- Take all supplements together after a meal. If using a probiotic, it should be taken separately (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 no more than 4 months. If you do not start seeing noticeable improvement within the first 4 weeks, it may not be working properly for you. Please contact me.
- 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 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 Mar 2, 2020: Chromium GTF should be taken at 500 mcg per day.
UPDATE Feb 26, 2020: MSM has added.
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).
UPDATE Dec 28, 2019: Zinc must be increased back to 50mg per day.
UPDATE Dec 2, 2019: Selenium should be increased to 400mcg per day, note potential side effects.
UPDATE Nov 6, 2019: Selenium has been added to the list of supplements. It should be in the L-selenomethionine form.
Below is the list of supplements recommended for the protocol along with links for where to find them. 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.
6 mg per day.
Note 1: If you live in a residence with older copper water pipes, run the water for 1 minute before drinking if the tap hasn’t been on for a while (eg/ overnight), to avoid getting too much additional copper. A sign of water pipes with higher levels of copper is blue-green stains on water fixtures.
Note 2: Typically available in 2 mg or 3 mg doses. Bisglycinate form is recommended.
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 skip the days after). Use the Dminder phone app to see how much vitamin D you are getting from the sun. Sunscreen can block vitamin D production. You may want to periodically check your vitamin D levels, and adjust for about 40-45 ng/mL or 100-112 nmol/mL.
Note 2: 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.
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.
400 mcg per day (L-selenomethionine form).
If you experience a garlic taste in your mouth especially after waking up, changes to finger nail look or texture, increased hair shedding, or heightened anxiety or stress you may be getting too much selenium. Selenium levels can be high in geographic areas that are dry and flat (eg/ states in middle-America). Please contact me for more info.
Note: The L-selenomethionine form is also sometimes called ‘Yeast-Free’.
High-quality, multi-strain with 15-25 Billion CFU, once per week.
If you experience increased fatigue, anxiety, or digestive issues, put the probiotic on hold and try again at a later time.
Note 1: Ideally look for a probiotic that is ‘human sourced’ or 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.
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 (see description & link).
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
- Processed/refined seed, or vegetable oils (canola, cottonseed, soybean, corn), including products made from these oils such as margarine. Avocado, olive, and coconut oils are OK
- 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, instead of processed sauces. 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 details see here. Focus on including them after week 7 (49 days) of taking the protocol supplements.
- 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 (below) as desired
- Fresh or frozen fruit (bananas, apples, mangoes, berries, etc.)
- Starchy vegetables (potatoes, sweet potatoes, squash, etc.)
- White Rice (the only grain that can be included). Be sure to wash thoroughly before cooking.
- Dried fruit is OK (raisins, dates, etc.)
- Orange juice in moderation is OK (100% natural, not from concentrate)
- Towards the end of the program you should naturally develop a stronger taste for fresh or frozen fruit, as opposed to dried fruit.
- Include a variety of fresh vegetables in your diet. Have them with at least 1 meal per day, more if you like
- Consume dark leafy greens regularly such as spinach, kale and broccoli
- Iceberg lettuce and celery do not count towards intake of vegetables
- Packaged frozen vegetables can be consumed and are as good as eating fresh (reheat in the microwave or stovetop), I do not recommend canned vegetables
- Keep mushrooms to a minimum, as they are high in selenium
Animal Proteins & Fats
- Include a variety of the following animal proteins and fats as desired, from healthy sources (as described).
- Meats should be from grass-fed animals, particularly fattier cuts
- Seafood or shellfish should be wild-caught
- Eggs and poultry should be free range or pastured. Conventional eggs are OK
- Pork should be pasture-raised, though this is not currently very common
- Excess animal fat (eg/ from cooking grass-fed ground beef) can be used as cooking oil
- Whey protein can be included, look for minimally processed (no added sweeteners) from grass-fed sources if possible
- Nuts & seeds in moderation
- Brazil nuts are high in selenium, limit intake while taking the supplements
- 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 in moderation but should be from high quality and minimally processed sources
- Cheese, butter, and ghee are the most tolerable forms of dairy, so you can use those more liberally as long as they are good quality and not 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)
- ‘Superfoods’ such as Goji berries
- Good quality cheese (see note above).
- Minimally-processed coconut products