Anti-Stress Protocol: A Must-Have for the Holidays

We have talked all month about the Adrenal Glands, their function and the tests to evaluate them. Let’s now talk about what to do to heal them. Follow this anti-stress protocol daily and you will notice a difference within days.

7 am wake and drink a large glass of water to rehydrate yourself.

Meditate for 15 minutes.

Meditation helps relieve anxiety and depression. It can help improve attention and concentration. It can calm down our “monkey brain” and can make us feel happier.

Eat your first meal when hungry of moderate healthy protein (eggs, salmon or rice/pea protein shake), a serving of healthy fat (olive oil, avocado, coconut oil) and two servings of vegetables (tomatoes, sautéed mushrooms, spinach, or kale.)

This kind of eating will ensure an adequate amount of the macronutrients and micronutrients needed to keep us functioning at a high level without brain fog, blood sugar imbalance or fatigue.

Upon finishing your first meal take ashwagandha and a methylated B complex.

Ashwagandha is an Ayurvedic herb that is used as an adaptogen for the endocrine glands including the adrenal glands. That means that when you need to increase adrenal gland function it helps you do that and when you need to decrease function it helps you do that. That means it can give you strength and stamina and also help you relax and sleep. It can help with fatigue, memory, and libido. Do not take it if you are pregnant.

B vitamins are considered anti-stress vitamins. They are used in the body in almost every biochemical process. Many people have a genetic expression that keeps them from converting some of their B vitamins properly which is why we recommend that they be methylated. That means that the body doesn’t have to convert the B vitamins, they have already been converted and the body gets the benefits without having to work for it.

Drink plenty of water throughout the day.

Go about your day writing in a journal any thoughts or feelings that come up to the point that there isn’t anything more to say in that moment about them.

It’s important to get those feelings out on paper instead of them being stored in the cells of your body. It will often decrease the intensity of those feelings allowing you to function better throughout your day.

Eat one to three more meals throughout the day approximately 3-4 hours apart consisting of one moderate serving of healthy protein, one serving of healthy fat and two servings of above the ground vegetables. Add one serving of a higher carbohydrate food like sweet potato, quinoa, or squash to your last meal.

Stop eating by 7 pm.

Intermittent fasting has been shown to increase immune function, assist in blood sugar balance and help improve metabolism. Some people find they benefit from fasting after their last meal for up to 16 hours, others feel they benefit from 12 or 14 hours. Most find that if they stop eating by 7 pm and go to sleep by 10 pm that they are able to fast until 9 am without feeling hungry. Eat when you are so hungry it’s distracting.

Meditate for 15 minutes.

Drink a cup of herbal tea.

Write down 5 things that make you feel grateful.

Gratitude increases physical and mental wellbeing. It can also make you present to what is going well in your life.

Take melatonin about 20 minutes before bed.

Other than great sleep, melatonin is a great antioxidant protecting your cells from damage and aging.

Sleep for 8-9 hours

Sleep is a great anti-inflammatory. It is also the time that your body doesn’t have to focus on digestion or movement so it can use that energy on cell and tissue repair. This is why we take minerals before bed, it helps replenish at a time we need it most.


Try this protocol and let me know how your brain and body respond. I’m here to help if you need a hand. We can’t avoid stress, nor would we want to, but we can stay healthy during stressful times.


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