Comprehensive Panel: Action Plan

Blood Sugar Regulation/Gut Health

  • Prioritize eating more consistently throughout the day, no skipping meals. (Try small meals). Consider working with a nutrition coach to best help you implement nutrition changes.
  • Avoid processed carbs (bread, chips, packaged containers, etc…) and follow a lower carbohydrate diet. Keeping fruit at 1-2 servings/day
  • Eat more protein, at least 35% of total calories. Minimum of 25-35g at EVERY meal.
  • Increase fiber intake gradually 35 grams/day
  • Add veggies and ground flaxseed
  • Chew 40 times for each bite you take
  • Increase MUFA’s (nuts, seeds, avocado, olive oil)in diet.
  • Try and Elimination diet to pinpoint any food sensitivities
  • Consider using Generation UCAN pre-workout to help stabilize blood sugars
  • Mitochondrial NRG – 2 caps 2 times/day
  • Mito- PPQ - 1 cap 2 times/day
  • MUST be strength training 3x week (large muscle groups)
  • The above will help regulate cortisol but also prioritize conscious stress management – Meditation, yoga, deep breathing, laughter, family time, massage, etc. and support quality Sleep – 7-8 hours/night

Liver/Gallbladder Health and Reducing Inflammation

  • Drink up! At least 115oz of water each day (what you drink during workouts doesn’t count).
  • Be sure to hit fiber goal of 35g/day
  • Consider dairy free/gluten free diet for ~6 weeks
  • Consider D.Tox Program (this can also help you pinpoint food sensitivities)
  • Utilize Dry Sauna time (10-15 min, 2-3x per week)
  • Once you complete D.TOX program suggest using Amino D.TOX for 12 weeks to promote liver detoxification
  • Maintain clean, toxin-free lifestyle in relation to personal care products – Lotions, shampoos, cleaningsupplies, etc. Choose organic produce when possible, Prioritize organic milk and protein

Optimize Nutrients

  • Add in AM/PM Multi-vitamin to help cover our basis on nutrient status.
  • Aim for a total of 6 fistfuls of vegetables or 6 servings per day.
  • When choosing fruits, opt for berries, tart cherries, apples or citrus to provide more antioxidants. Aim for 1-2 servings/day
  • Add in Fish Oil (2 caps am/2 caps pm, 3,000mg of EPA/DHA) to promote Omega 3’s and reduce inflammation
  • Encourage anti-inflammatory fats in the diet: Wild caught fatty fish and grass fed beef, raw nuts andseeds, avocado, olive oil, coconut oil, flax seeds and chia seeds
  • Add in Vitamin D to 10,000 IU’s/day for one month then 5,000 IU’s/day, this is very important for hormonebalance.
  • Add in Magnesium (300-500mg in the evening) to promote relaxation and regulate cortisol.
  • Add in a probiotic to help with nutrient absorption and GI balance

Stephen Cummock

I am a Certified Strength and Conditioning Specialist through NSCA, Strength and Conditioning Coach Certified through the Collegiate Strength and Conditioning Coaches Association, Level 1 Sports Performance Coach through the USA weightlifting Organization, Level 1 Precision Nutrition Certified, as well as a Corrective Exercise Specialist, Performance Enhancement Specialist and Certified Personal Trainer through NASM. I have over 10 years of experience in the health and fitness industry and 3 years of experience as an NCAA D1 strength and conditioning coach. I completed my bachelor’s degree from University of Northern Colorado in Exercise Sciences in 2010 and finished my Master’s in Exercise Physiology and Biomechanics in 2012. I have worked with a wide variety of clients ranging from special populations, weight loss, and even up to professional athletes. I have trained and educated people on how to become top notch personal trainers.

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