• Cut out processed foods
• Eat more raw fruits and vegetables, specifically cherries, blueberries, spinach, and arugula

• Rest the injured area
• Ice the injured area
• Compress the injured area by applying a bandage wrap
• Elevate the injured area 

• Reduce the use of NSAIDs (Tylenol, Ibuprofen, etc.) 
• If NSAIDs are used, supplement with: 
• Optimal Whole C - Chewables, 2 chewables morning and night
• Optimal Liver Kidney, 2 capsules morning and night

• Plant-based diet
• Cut out the majority of processed foods, dairy products, artificial sweeteners, and gluten

• High Intensity Interval Training (HIIT): 20-30 Rounds - 20 seconds full out, 40 seconds off, 4 times per week
• Strength Training: 20 minutes, 2 times per week

• Eat more raw foods as processed foods cause stress to the body and exacerbate anxiety
• Cut out processed foods 
• Consume more mushrooms and high-nitrate foods such as beets and arugula

• Aerobic High-Intensity Interval Training (HIIT): 20-30 Rounds - 20 seconds full out, 40 seconds off, 3 times per week
• Full Body Strength Training: 30 minutes, 3 times per week

• Cut out processed foods, fried foods, and carbonated beverages
• Eat more raw fruits and vegetables, specifically cherries, blueberries, spinach, and arugula
• Eat more foods that contain healthy fatty acids, specifically avocados, coconut oil, flax seeds, soy beans, and salmon

• Exercise in water (or other exercises with minimal pressure to injured area) for 20 minutes, 3 times per week

• Reduce the use of NSAIDs (Tylenol, Ibuprofen, etc.) 
• If NSAIDs are used, supplement with:
  • Optimal Whole C - Chewables, 2 chewables morning and night
  • Optimal Liver Kidney, 2 capsules morning and night

• Eat more raw foods os processed foods cause stress to the body and exacerbate anxiety
• Cut out processed foods
• Consume more mushrooms and high-nitrate foods such as beets and arugula

• Aerobic High-Intensity Interval Training (HIIT): 20-30 Rounds - 20 seconds full out, 40 seconds off, 3 times per week
• Full Body Strength Training: 30 minutes, 3 times per week

• Eliminate all white flour, fried foods, and carbonated drinks
• Limit added sugar intake to 50g daily
• Consume more raw foods

• Steady State, Low Volume Aerobics: 30 minutes daily (i.e. brisk walk)
• Full Body, Light Weight Strength Training: 30 minutes, 2 times per week

• Eliminate all white flour, fried foods, and carbonated drinks
• Limit added sugar intake to 50g daily
• Consume more raw foods

• Steady State, Low Volume Aerobics: 30 minutes daily (i.e. brisk walk), 4 times per week
• Full Body, Light Weight Strength Training: 30 minutes, 3 times per week

• High Intensity Interval Training (HIIT): 20-30 Rounds - 20 seconds full out, 40 seconds off, 4 times per week
• Strength Training: 20 minutes, 2 times per week

• 8oz of water with each meal 
• Breakfast: 
• 1 fist-sized portion of raw fruit
• 1 serving of oatmeal
• ½ cup old fashioned rolled oats
• 1 tsp nuts or seeds (slivered almonds, pumpkin, or sunflower seeds)
• Pinch of flax seeds
• Organic honey or Stevia to taste
• Morning Snack: 
• 1 serving of Optimal Complete Nutrition Plus in 8oz skim milk, soy milk, almond milk, fresh juice, or water
• OR 1 fist-sized serving of raw fruit (berries, if possible)
• OR 1 fist-sized portion of fresh vegetables
• Lunch: 
• Large salad (2-4 cups) or raw vegetables including dark, leafy greens
• Lean protein (3-4 oz) chicken, turkey, fish, tofu, or whale beans (try to use salmon at least once a week) 
• Dressing: vinegar or lemon juice with 1 tsp of healthy oil (such as grape seed oil or extra virgin olive oil) 
• Add Mrs. Dash (or like) seasoning, if desired
• NO CHEESES, CREAMED DRESSINGS, CROUTONS, BACON BITS, etc. 
• Afternoon Snack: 
• 1 serving of Optimal Complete Nutrition Plus in 8oz skim milk, soy milk, almond milk, fresh juice, or water
• OR 1 fist-sized serving of raw fruit (berries, if possible)
• OR 1 fist-sized portion of fresh vegetables
• Dinner: 
• 1 cup whole grains
• 3-4 oz learn meat
• 1 cup of vegetables (raw is best)
• Avoid cheese or processed sauces and dressings. 
• Example meals: 
• Turkey sandwich on whole-grain bread, with vegetables (lettuce, tomato, sprouts, etc.) 
• Fish, brown rice, green salad
• Chicken fajitas (chicken, onions, peppers) on steamed corn tortillas
• Marinara sauce on whole wheat or spinach pasta, green side salad
• Brown rice, chicken, steamed vegetables

• 8oz of water with each meal 
• Breakfast: 
• 1 fist-sized portion of raw fruit
• 1 serving of oatmeal
• ½ cup old fashioned rolled oats
• 1 tsp nuts or seeds (slivered almonds, pumpkin, or sunflower seeds)
• Pinch of flax seeds
• Organic honey or Stevia to taste
• Morning Snack: 
• 1 serving of Optimal Complete Nutrition Plus in 8oz skim milk, soy milk, almond milk, fresh juice, or water
• OR 1 fist-sized serving of raw fruit (berries, if possible)
• OR 1 fist-sized portion of fresh vegetables
• Lunch: 
• Large salad (2-4 cups) or raw vegetables including dark, leafy greens
• Lean protein (3-4 oz) chicken, turkey, fish, tofu, or whale beans (try to use salmon at least once a week) 
• Dressing: vinegar or lemon juice with 1 tsp of healthy oil (such as grape seed oil or extra virgin olive oil) 
• Add Mrs. Dash (or like) seasoning, if desired
• NO CHEESES, CREAMED DRESSINGS, CROUTONS, BACON BITS, etc. 
• Afternoon Snack: 
• 1 serving of Optimal Complete Nutrition Plus in 8oz skim milk, soy milk, almond milk, fresh juice, or water
• OR 1 fist-sized serving of raw fruit (berries, if possible)
• OR 1 fist-sized portion of fresh vegetables
• Dinner: 
• 1 cup whole grains
• 3-4 oz learn meat
• 1 cup of vegetables (raw is best)
• Avoid cheese or processed sauces and dressings. 
• Example meals: 
• Turkey sandwich on whole-grain bread, with vegetables (lettuce, tomato, sprouts, etc.) 
• Fish, brown rice, green salad
• Chicken fajitas (chicken, onions, peppers) on steamed corn tortillas
• Marinara sauce on whole wheat or spinach pasta, green side salad
• Brown rice, chicken, steamed vegetables

• High Intensity Interval Training (HIIT): 20-30 Rounds - 20 seconds full out, 40 seconds off, 4 times per week
• Strength Training: 20 minutes, 2 times per week

• Go on a clean eating plan like the 21-Day Challenge or the 63 For Me app.
• Make sure to keep protein intake to around .75 grams per pound of bodyweight for the day. For example, a 140 lb person would have 105 grams of protein for the day. Do not go above this number while on this protocol.

• Strength Training increases (balances) the secretion of testosterone and calms excess estrogen.
• 2-3 times a week full body strength trg. For 45 minutes session.

• The rule of thumb is to reduce the synthetic testosterone by 25% every month (or two).
• Measure testosterone and other hormones that you desire at first of protocol and then again in 3 months.

• Drink large amounts of fluids (preferably diluted vegetable and fruit juices, water, and herbal teas) and fresh juices
• Consume foods high in antioxidants to boost the immune system, such as dark and bright-colored fruits and vegetables (blueberries, raspberries, pomegranates, broccoli, yams, etc.) 
• Consume foods that contain probiotics, such as fresh yogurt without added sugars, kefir, and kimchee
• Eliminate creamy dairy products, refined sugars, and white flour

• Moderate exercise to break a sweat for 20-30 minutes daily

• Cut out processed foods, fried foods, and carbonated beverages
• Eat more raw fruits and vegetables, specifically cherries, blueberries, spinach, and arugula
• Eat more foods that contain healthy fatty acids, specifically avocados, coconut oil, flax seeds, soy beans, and salmon

• Exercise in water (or other exercises with minimal pressure to the knee joint) for 20 minutes, 3 times per week

• Reduce the use of NSAIDs (Tylenol, Ibuprofen, etc.) 
• If NSAIDs are used, supplement with: 
  • Optimal Whole C - Chewables, 2 chewables morning and night
  • Optimal Liver Kidney, 2 capsules morning and night

• Eliminate all white flour, fried foods, and carbonated drinks
• Limit added sugar intake to 50g daily
• Consume more raw foods

• Steady State, Low Volume Aerobics: 30 minutes daily (i.e. brisk walk)
• Full Body, Light Weight Strength Training: 30 minutes, 2 times per week

• Cut out processed foods, fried foods, and carbonated beverages
• Eat more raw fruits and vegetables, specifically cherries, blueberries, spinach, and arugula
• Eat more foods that contain healthy fatty acids, specifically avocados, coconut oil, flax seeds, soy beans, and salmon 

• Exercise in water (or other exercises with minimal pressure to injured area) for 20 minutes, 3 times per week 

• Reduce the use of NSAIDs (Tylenol, Ibuprofen, etc.) 
• If NSAIDs are used, supplement with: 0 Optimal Whole C - Chewables, 2 chewables morning and night 
  • Optimal Liver Kidney, 2 capsules morning and night 

• Breakfast: 
  • 1 fist-sized portion of raw fruit
  • 1 serving of oatmeal
    • ½ cup old fashioned rolled oats
    • 1 tsp nuts or seeds (slivered almonds, pumpkin, or sunflower seeds)
    • Pinch of flax seeds
    • Organic honey or Stevia to taste
• Morning Snack: 
  • 1 serving of Optimal Complete Nutrition Plus in 8oz skim milk, soy milk, almond milk, fresh juice, or water
  • OR 1 fist-sized serving of raw fruit (berries, if possible)
  • OR 1 fist-sized portion of fresh vegetables
• Lunch: 
  • Large salad (2-4 cups) or raw vegetables including dark, leafy greens
  • Lean protein (3-4 oz) chicken, turkey, fish, tofu, or whale beans (try to use salmon at least once a week) 
  • Dressing: vinegar or lemon juice with 1 tsp of healthy oil (such as grape seed oil or extra virgin olive oil) 
  • Add Mrs. Dash (or like) seasoning, if desired
  • NO CHEESES, CREAMED DRESSINGS, CROUTONS, BACON BITS, etc. 
• Afternoon Snack: 
  • 1 serving of Optimal Complete Nutrition Plus in 8oz skim milk, soy milk, almond milk, fresh juice, or water
  • OR 1 fist-sized serving of raw fruit (berries, if possible)
  • OR 1 fist-sized portion of fresh vegetables
• Dinner: 
  • 1 cup whole grains
  • 3-4 oz learn meat
  • 1 cup of vegetables (raw is best)
  • Avoid cheese or processed sauces and dressings. 
  • Example meals: 
    • Turkey sandwich on whole-grain bread, with vegetables (lettuce, tomato, sprouts, etc.) 
    • Fish, brown rice, green salad
    • Chicken fajitas (chicken, onions, peppers) on steamed corn tortillas
    • Marinara sauce on whole wheat or spinach pasta, green side salad
    • Brown rice, chicken, steamed vegetables

• High Intensity Interval Training (HIIT): 8 Rounds - 20 seconds full out, 10 seconds off
• Strength Training: 20 minutes, 2-3 times per week
• Breathing Exercises

Emotional clearing

Meditate for 10 minutes, 2x daily, while listening to energy frequencies

Breathing for CO2
- 5 seconds in, 5 seconds out, hold 5 seconds, repeat 8 cycles, 2x daily 
- Breathe through nose while sleeping (tape mouth shut, if needed)

Copper:Zinc ratio on a blood test should be 1:1

Sunday

• Breakfast: coconut almond chia pudding
• Lunch: Large green salad with tempeh avocado, vegan cheese, non-starchy vegetables, and pumpkin seeds
• Dinner: Vegan cauliflower mac and cheese

Monday

• Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds, and unsweetened shredded coconut
• Lunch: Vegan cream and low-carb vegetable soup
• Dinner: Cauliflower rice stir-fry with tofu

Tuesday

• Breakfast: Tofu scramble with vegan cheese and avocado
• Lunch: Zucchini noodles with walnut pesto and vegan cheese
• Dinner: Vegan walnut chili with vegan cheese and slices of avocado

Wednesday

• Breakfast: Chia pudding made with full-fat coconut milk topped with sliced almonds
• Lunch: Creamy coconut and cauliflower soup
• Dinner: Shirataki noodles with mushrooms and vegan Alfredo sauce

Thursday

• Breakfast: Full-fat coconut yogurt topped with nuts, seeds, and unsweetened shredded coconut
• Lunch: Tofu, vegetable, and coconut curry
• Dinner: Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese

Friday

• Breakfast: Tofu scramble with vegan cheese, mushrooms, and spinach
• Lunch: Vegetable and tofu salad with avocado dressing
• Dinner: Eggplant lasagna made with vegan cheese

Saturday

• Breakfast: Vegan keto smoothie with full-fat coconut milk, almond butter, cocoa powder, and Optimal Complete Nutrition Plus
• Lunch: Vegetable and tofu salad with avocado dressing
• Dinner: Cauliflower fried rice

HIIT

8 rounds - 20 seconds full out, 10 seconds off

• Eat more dark green leafy vegetables, broccoli, raw nuts, whole grains, and legumes
  • Consume at least 750 milligrams of calcium from foods daily
    • Foods with high calcium: 
      • Yogurt: 400 mg calcium per serving
      • Skim Milk: 300 mg calcium per serving
      • Salmon: 180 mg calcium in 3 oz serving
      • Almonds: 70 mg calcium per serving
      • Spinach: 100 mg calcium per ½ cup serving
      • Orange: 60 mg calcium per serving
      • Molasses: 140 mg calcium per 1 tbsp serving
      • Swiss Cheese: 270 mg calcium per 1 oz serving
• Eliminate foods that deplete calcium, such as caffeine, alcohol, and salt
• Avoid foods containing phosphorous, such as soda and red meat

• Exercise with resistance training in water for 20 minutes, 3 times per week

At a minimum follow the 63 FOR ME or 21-Day Challenge eating guidelines along with the specifics for the peptides being searched

NOTE: IT IS EXTREMELY BENEFICIAL TO TAKE THE PEPTIDES ON AN EMPTY STOMACH

• Vegetables: carrots, sweet potatoes, pumpkin, spinach, cooked greens, tomatoes and red sweet peppers
• Fruits: cantaloupe, honeydew, mangoes, prunes, bananas, apricots, oranges, and red or pink grapefruit
• Dairy: fat-free or low-fat yogurt, skim or 1% milk, soymilk
• Grains: ready-to-eat cereals/cooked cereals
• Proteins: beans and peas; nuts and seeds; lean beef, lamb and pork; salmon, trout, herring, sardines and pollock

Avoid the following foods:

• Unpasteurized milk and foods made with unpasteurized milk
• Hot dogs and luncheon meats (unless they are heated until steaming hot before serving)
• Raw and undercooked seafood, eggs, and meat
• Sushi made with raw fish (cooked sushi is safe)
• Refrigerated pâté, meat spreads, and smoked seafood
  

• Phase 1: The First Trimester
  • Uneven Squats, 2 sets 8-12 repetitions
  • Modified Push-up Shoulder Taps, 2 sets 8-12 repetitions
  • Bent Over Rows, 2 sets 12-15 repetitions
  • Bicep Curls, 2 sets 12-15 repetitions
• Phase 2: The Second Trimester
  • Sumo Squat, 2 sets 8-12 repetitions
  • Alternating Shoulder Press, 2 sets 8-12 repetitions per side
  • Pull Throughs, 2 sets 8-12 repetitions
  • Kegel Exercise, 2 sets 15-20 repetitions
• Phase 3: The Third Trimester
  • Thruster, 2 sets 8-12 repetitions
  • Band Pull Aparts, 2 sets 20 repetitions
  • Wall Mountain Climbers, 2 sets 8-12 reps per side
  • Kegel Exercise (Slow) , 2 sets 15-20 repetitions

• Top Foods
  • Cruciferous Vegetables (bok choy, kale, cauliflower, cabbage)
  • Tomatoes
  • Berries, Berries, Berries, and more Berries
  • Raw Nuts
  • Avocados
• 21-Day Challenge or 63 For Me

• HIIT – 3x a week 8 minutes
• CIRCUIT TRAINING – 20 minutes, 2-3 times per week

• Cut out processed foods, fried foods, and carbonated beverages
• Eat more raw fruits and vegetables, specifically cherries, blueberries, spinach, and arugula
• Eat more foods that contain healthy fatty acids, specifically avocados, young coconuts, and salmon

• Perform a full-body training program, with an emphasis on strengthening the core muscles, 3 times per week
• Stretch legs, specifically the hamstrings, for 10 minutes daily

• Reduce the use of NSAIDs (Tylenol, Ibuprofen, etc.) 
• If NSAIDs are used, supplement with: 
  • Optimal Whole C - Chewables, 2 chewables morning and night
  • Optimal Liver Kidney, 2 capsules morning and night

• Closely monitor medication use
• Eat only digestion-friendly foods close to bedtime, such as raw or unprocessed foods and whole grains
• Don’t eat for 2 hours prior to bedtime
• Eliminate all synthetic caffeine supplements and/or drinks

• Anaerobic or Aerobic Exercise: 30 minutes per day, not any closer than 2 hours prior to bedtime

• Eat more raw foods as processed foods cause stress to the body and exacerbate anxiety
• Cut out processed foods
• Consume more mushrooms and high-nitrate foods such as beets and arugula

• Aerobic High Intensity Interval Training (HIIT): 20-30 Rounds - 20 seconds full out, 40 seconds off, 3 times per week
• Full Body Strength Training: 30 minutes, 3 times per week

• 8oz of water with each meal 
• Breakfast: 
  • 1 fist-sized portion of raw fruit
  • 1 serving of oatmeal
  • ½ cup old fashioned rolled oats
  • 1 tsp nuts or seeds (slivered almonds, pumpkin, or sunflower seeds)
  • Pinch of flax seeds
  • Organic honey or Stevia to taste
• Morning Snack: 
  • 1 serving of Optimal Complete Nutrition Plus in 8oz skim milk, soy milk, almond milk, fresh juice, or water
  • OR 1 fist-sized serving of raw fruit (berries, if possible)
  • OR 1 fist-sized portion of fresh vegetables
• Lunch: 
  • Large salad (2-4 cups) or raw vegetables including dark, leafy greens
  • Lean protein (3-4 oz) chicken, turkey, fish, tofu, or whale beans (try to use salmon at least once a week) 
  • Dressing: vinegar or lemon juice with 1 tsp of healthy oil (such as grape seed oil or extra virgin olive oil) 
  • Add Mrs. Dash (or like) seasoning, if desired
  • NO CHEESES, CREAMED DRESSINGS, CROUTONS, BACON BITS, etc. 
• Afternoon Snack: 
  • 1 serving of Optimal Complete Nutrition Plus in 8oz skim milk, soy milk, almond milk, fresh juice, or water
  • OR 1 fist-sized serving of raw fruit (berries, if possible)
  • OR 1 fist-sized portion of fresh vegetables
• Dinner: 
  • 1 cup whole grains
  • 3-4 oz learn meat
  • 1 cup of vegetables (raw is best)
  • Avoid cheese or processed sauces and dressings. 
  • Example meals: 
    • Turkey sandwich on whole-grain bread, with vegetables (lettuce, tomato, sprouts, etc.) 
    • Fish, brown rice, green salad
    • Chicken fajitas (chicken, onions, peppers) on steamed corn tortillas
    • Marinara sauce on whole wheat or spinach pasta, green side salad
    • Brown rice, chicken, steamed vegetables

• Full body stretch, 10 minutes daily
• Kegels, 5 minutes 2 times daily

• Caloric regimen based on goals
• Eliminate all white flour, fried foods, and carbonated drinks
• Limit added sugar intake to 50g daily
• Consume more raw foods

• Aerobic High Intensity Interval Training (HIIT): 20 Rounds - 20 seconds full out, 40 seconds off, 5 times per week
• Strength Training: 3 times per week

• 8oz of water with each meal 
• Breakfast: 
  • 1 fist-sized portion of raw fruit
  • 1 serving of oatmeal
  • ½ cup old fashioned rolled oats
  • 1 tsp nuts or seeds (slivered almonds, pumpkin, or sunflower seeds)
  • Pinch of flax seeds
  • Organic honey or Stevia to taste
• Morning Snack: 
  • 1 serving of Optimal Complete Nutrition Plus in 8oz skim milk, soy milk, almond milk, fresh juice, or water
  • OR 1 fist-sized serving of raw fruit (berries, if possible)
  • OR 1 fist-sized portion of fresh vegetables
• Lunch: 
  • Large salad (2-4 cups) or raw vegetables including dark, leafy greens
  • Lean protein (3-4 oz) chicken, turkey, fish, tofu, or whale beans (try to use salmon at least once a week) 
  • Dressing: vinegar or lemon juice with 1 tsp of healthy oil (such as grape seed oil or extra virgin olive oil) 
  • Add Mrs. Dash (or like) seasoning, if desired
  • NO CHEESES, CREAMED DRESSINGS, CROUTONS, BACON BITS, etc. 
• Afternoon Snack: 
  • 1 serving of Optimal Complete Nutrition Plus in 8oz skim milk, soy milk, almond milk, fresh juice, or water
  • OR 1 fist-sized serving of raw fruit (berries, if possible)
  • OR 1 fist-sized portion of fresh vegetables
  • Dinner: 
    • 1 cup whole grains
    • 3-4 oz lean meat
    • 1 cup of vegetables (raw is best)
    • Avoid cheese or processed sauces and dressings. 
    • Example meals: 
      • Turkey sandwich on whole-grain bread, with vegetables (lettuce, tomato, sprouts, etc.) 
      • Fish, brown rice, green salad
      • Chicken fajitas (chicken, onions, peppers) on steamed corn tortillas
      • Marinara sauce on whole wheat or spinach pasta, green side salad
      • Brown rice, chicken, steamed vegetables

• High-Intensity Interval Training (HIIT): 20 Rounds - 20 seconds full out, 40 seconds off, 4-5 times per week
• Strength Training: 20 minutes, 2-3 times per week