This is an attempt to share my current protocol – a list of things I do – for my health. It is an outcome of ongoing research and experimentation.
Sleep
- I maintain sleep hygiene by sleeping around the same time everyday: 9.30-10pm, no later than 11pm
- I let myself wake up naturally between 4am to 6am, almost never later than 7am.
- the timing my body wakes up depends on my diet, supplements, and also the phase of my menstrual cycle.
- I tend to sleep shorter hours during the luteal phase. I try to compensate by eating a bit more carbs to allow myself to sleep better. Currently trying a higher protein diet to see if more protein helps with sleep.
- the timing my body wakes up depends on my diet, supplements, and also the phase of my menstrual cycle.
Diet
- low-carb diet of not more than 50g carbs a day
- 16:8 to 20:4 intermittent fasting
- 1.25L to 1.5L of plain water everyday
- each glass of water contains 1/8th teaspoon of salt for electrolytes
- food-logging into Cronometer to ensure I eat enough iron and potassium
Glucose monitoring
- I check my blood glucose upon
- waking up
- before breakfast
- 1 hour post breakfast
- before dinner
- 1 hour post dinner
Exercise
- I try to run at zone 2 for 20-30 minutes at least once a week. Trying to up the frequency, but need to be careful to not induce oxidative stress. At this point in time I am running at least 3x a week.
- Once a week I try to cycle my roadbike for only 10km. It causes shoulder pain so I am trying to see if it gets better if I ease into it.
- On top of the above I try to walk 5000-12000 steps a day. Some days we go to the mall to get groceries, plenty of times I just walk in place while watching youtube or TV.
Supplements
Non-negotiable
- Morning on empty stomach
- one capsule CoQ10
- one capsule of electroytes
- One hour post-lunch
- one capsule of heme iron
- one capsule of Estrosense
- one capsule of Allithaimine – a bioavailable version of B1
- one capsule of CuricuminUp
Depends on situation
- one capsule of blueberry extract
- one capsule of Ribose
- one capsule of Women’s Health / Fibro Defense / PMS Support depending on time of the month
- one capsule of Ginseng
- one capsule of D3 and K2