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How to Take Care of Yourself Right Now

How to Take Care of Yourself Right Now

No matter who you are, there will be times when you feel like life is using you as its doormat, and it can feel really difficult to pick yourself up. When times like that hit, what should you do? This is especially relevant now, on the heels of a global pandemic, a recession and worldwide reckoning over the black lives matter movement. So many of our patients are feeling overwhelmed or powerless.


This is where a routine comes into play. These are not necessarily the times to start something new, but, rather, the times when we focus on maintaining where you are.


Food

Try to maintain where you are. If you are keto, this is a good time to continue it, since avoiding processed carbs is beneficial during stressors (think: difficult to remove belly fat). If you’re gluten free, don’t eat gluten!  Whatever plan you were doing before your world erupted, continue it to the best of your ability! This isn’t the time, however, to do something new.  Just focus on maintaining! 

Sleep

You need it even more than you did before all this! Aim to turn off the lights by 10 pm. To do that, you’ll need to get off the screens by 9 or 9:30 and focus on getting ready for bed and winding down. Try to get up after 6 am; this gives you 8 hours in bed, and if your sleep quality is normal, approximately 7-7.5 hours of actual sleep. 

 
Alcohol

Yeah, no. Alcohol stresses the adrenals, and can impair your sleep, gut, and restoration. This is a good time to limit the alcohol you are drinking and avoid drinking to excess (Remember the difficult to remove belly fat!) .

Exercise

It’s super important to move your body, every day if possible. While you don’t need to be overly intense, aim for 30 minutes of vigorous (meaning you sweat!) movement every day. Brisk walking qualifies! Working from home? Stand up and move around as often as you can.  

Supplements

Supplements that support immune and adrenal function can assist here: Vitamin C, zinc, magnesium and Vitamin D support the immune function, and adaptogenic herbs are excellent for supporting the adrenals and thyroid.


Train your brain

Whether you’re a meditator, a knitter or something else, it’s important to remember that: “THIS TOO SHALL PASS”. You may be physically alone, but these times are not permanent. Try to stay out of the rabbit hole and remember there are resources out there to support you if you feel stuck.

National Suicide Prevention Lifeline

National Institute of Mental Health


Once you feel a little more balanced, you can consider adding in more rigorous things like detox, physical training programs, etc, but for now the goal is to maintain healthy “platform” behaviors.  You can do this!

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WHY DO WE DO THIS TEST?

This test looks for the inappropriate presence of bacteria in the small intestine known as Small Intestinal Bacterial Overgrowth or “SIBO”.

LOCATION PERFORMED

At home

BLOOD FLUID

Breath

COST

*$109 with insurance, $179 without insurance *This test has an initial fee of $109, if your insurance doesn’t cover the test you’ll be charged the extra $70.

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 – $184

INSURANCE

Fully covered by Medicare. Repeat test prices $400.

WHY DO WE DO THIS TEST?

This test evaluates the genetic profile for multiple health indicators.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$319

INSURANCE

No insurance accepted

WHY DO WE DO THIS TEST?

This company can test for lyme, babesia, bartonella and additional tick-borne illnesses.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$450-$3000

INSURANCE

Fully covered by Medicare. May be reimbursed with PPO plans.

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$299

INSURANCE

No insurance accepted

WHY DO WE DO THIS TEST?

This test evaluates a wide range of environmental toxins that may be leading to harmful health effects.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$199

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins.

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

NOTES

You often have to fast for these tests.

COST

Depending on the test, deductible or copay may apply.

INSURANCE

Depends on insurance coverage, deductible or copay may apply.

WHY DO WE DO THIS TEST?

Glyphosate (“Round Up”) is a pesticide that is widely used and this test indicates the body’s levels.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 ($69 if performed with mycotoxins or environmental toxins).

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins or GPL Tox.

WHY DO WE DO THIS TEST?

This test evaluates many measures including micronutrients, antioxidants, minerals, detox, overview of gut function, omegas and toxic exposure.

LOCATION PERFORMED

In office

BLOOD FLUID

Urine & Blood

COST

$179 – $400

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

INSTRUCTIONS

WHY DO WE DO THIS TEST?

This test evaluates the gut function and indicates microbiome balance, overgrowth, infection, inflammation, parasites and digestive efficacy.

LOCATION PERFORMED

At home

BLOOD FLUID

Stool

COST

$160-$329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

SPECIAL INSTRUCTIONS

No probiotics for one week.

VIDEO INSTRUCTIONS

WHY DO WE DO THIS TEST?

This test evaluates the full menstrual cycle, female hormones, and adrenal profile.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

COST

$160-$329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

NOTES

Must be off hormones in order to do the testing.

WHY DO WE DO THIS TEST?

This test is specifically for a tick-borne illness called “Bartonella”.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$260

INSURANCE

No insurance accepted

WHY DO WE DO THIS TEST?

This test evaluates the presence of potentially harmful heavy metals stored in the body.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

COST

Testing: $138
DMSA: $36

INSURANCE

Not covered by Insurance

WHY DO WE DO THIS TEST?

This test measures saliva cortisol testing throughout the course of one day and informs us where there might be an adrenal imbalance.

LOCATION PERFORMED

At home

BLOOD FLUID

Saliva

COST

$80

INSURANCE

Only covered by Medicare

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$99 – $184

INSURANCE

No insurance accepted