Disclaimer: Information and products on this website are meant for general use only and are not intended to diagnose, cure, or treat disease. The content is for educational purposes only and should not be considered as a medical diagnosis or advice; it is not a substitute for the knowledge, skill, and expertise of a medical doctor or other healthcare professional in direct patient care. Readers are advised to do their own research and make decisions in partnership with their primary healthcare provider. See Terms & Conditions.

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. 

Remember to subscribe to the newsletter for updates.

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:

  1. Not intended for anyone under 19 years.
  2. Check the website regularly for updates, listed below.
  3. Take supplements together after a meal, earlier in the day. If taking a probiotic supplement it should be taken at a different time of day.
  4. DO NOT eat liver (beef/chicken) while following the program, it is high in copper and vitamin A and may cause you to get too much.
  5. Limit brazil nuts while following the program, your selenium levels may get too high. Other nuts should also be limited.
  6. 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.
  7. Limit alcohol and avoid smoking.
  8. Store supplements in a cool, dry place. Do not store them in the washroom or other areas that can become warm.
  9. Read all supplement label instructions and dosing guidelines carefully.
  10. I do not suggest taking additional vitamin or mineral supplements while doing the protocol (probiotics are OK), they may interfere with the balance and effectiveness of the program. If your healthcare provider has prescribed specific supplements, consult with them before making any changes.
  11. The program is intended to take no more than 4 months. If you do not see some improvement within the first 6 weeks it may not be working properly for you, please contact me.
  12. 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.
  13. For the latest updates make sure to subscribe to the newsletter.


UPDATE Feb 19, 2020: One more supplement addition is required; MSM at 1000mg per day.

UPDATE Feb 15, 2020: Added an optional probiotic recommendation (see below).

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.

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, please contact me and I can help you find the right one.



Zinc Citrate

50 mg per day.

Note: DO NOT use the Picolinate form of Zinc.

Copper Bisglycinate

6 mg per day.

Note: Typically available in 2 mg or 3 mg doses. Bisglycinate form is recommended.




1,000 mg per day.

Note: If energy levels are consistently low, increase MSM to 2,000 mg per day.


500 mcg per day (or 1 mg every 2 days).

Note: May also be taken as 3 x 150 mcg (450 mcg).

Vitamin D3

5,000 IU per day (gelcap).

Note 1: If you plan on being in the sun during warmer months for extended periods of time (eg/ going on vacation), consider putting all supplements on hold to avoid getting too much vitamin D. Contact me for more info.

Note 2: Make sure to take vitamin D at the same time as the other supplements.

Vitamin A

5,000 IU per day (10,000 IU every 2 days).

Note: Look for Retinyl Palmitate form (or if it says ‘from fish liver oil’). Typically available as 10,000 IU dose.

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.

Note 3: 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).

Note: The L-selenomethionine form is also sometimes called ‘Yeast-Free’.

Optional: Probiotic

High-quality, multi-strain with 15-25 Billion CFU.

Preferably one that is ‘human sourced’ or that at least contains strains that are native to the human gut. A probiotic may help speed up recovery and ensure optimal gut health.

Note 1: Take after a meal, separately from the other supplements (ie. at different time of day).

Note 2: Many probiotic brands should be refrigerated. See product instructions.

Glutamine Powder



Below are healthy foods that I recommend you include in your diet.

As you progress you may feel strong temporary cravings for high-carb or high-fat foods such as chocolate, soda, ice cream, dairy, etc. It’s OK to eat these foods on occasion as long as you include plenty of the healthy foods below.

Reading Suggestions

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.

Specific Topic

Ties together the link between gut health and chronic psychological health problems.

REMOVE FROM DIET (OK on occasion, see note above)

  • 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


  • Focus on eating fresh whole food.
  • Eat as many foods from the groups below as you naturally crave.
  • Use herbs and spices in your cooking to add flavour, instead of processed sauces. If using added salt, ensure it’s Sea Salt and not table salt.
  • Consume fermented / probiotic foods in your diet (Kombucha, Kimchi, Sauerkraut, fermented pickles, etc.), find them in the refrigerated sections of your grocery store. For more details 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.
  • Drink plenty of water (as desired).


  • 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
Other Fats – Nuts, Seeds, Avocados, Olives, Coconuts
  • Nuts & Seeds can be eaten but should be limited (very small quantities only)
  • Brazil nuts should be avoided while taking the supplements
  • Avocados and olives can be eaten in moderation
  • Coconuts and coconut products can be included in if 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