8d • 💛 Health
👩🏼⚕️I am my own doctor 👩🏼⚕️
If you know me, you know I do not trust modern medicine or doctors for 95% of anything health related.
For acute things and surgery yes, it can be helpful... for everything else, there is NATURE.
I've been going through an immensely challenging time personally,
and my whole system feels it.
As a holistic health practitioner & nutritionist,
I made myself a comprehensive recovery protocol,
and decided to share it with you in case you may need it too.
My priorities currently:
- Restore nervous system capacity
- Rebuild digestion mechanics
- Replete nutrients and brain chemistry
- Support progesterone and hormone balance
30 DAY RESTORE PROTOCOL
Nervous System · Brain · Digestion · Hormones
Core Rules For The Month
Eat within 60 minutes of waking
Protein at every meal (25–35 g)
Three meals minimum daily
No fasting right now
Walk daily
Sleep before 11 pm whenever possible
Avoid for now:
Alcohol or caffeine (I never drink alcohol, but added this for you)
Large raw salads, smoothies or cold foods
Heavy late night meals
High intensity workouts
MORNING PROTOCOL
Immediately Upon Waking
Sunlight exposure 5–10 minutes, then warm water with lemon and pinch sea salt
3–5 minutes diaphragmatic breathing.
With Breakfast
Protein-focused meal
Supplements
PC (BodyBio) – 2 softgelsOmega 3 – 2–3 g total EPA/DHACreatine – 3–5 gMethylated B complex – 1 doseVitamin C – 1000 mgRhodiola – 100–200 mg
Digestive enzyme with first bite
If stomach acid still weak:
1 tsp apple cider vinegar in water before meal.
Purpose
Cell membrane repairBrain energyStress resilienceDigestive activation
MID MORNING NERVOUS SYSTEM SUPPORT
Optional but powerful
Magnesium L-threonate 1–2 caps
or
L-theanine 100–200 mg
Short walk or light movement
This prevents stress escalation through the day.
LUNCH PROTOCOL
Balanced meal
Protein + cooked vegetables (a little) + easy carbohydrate (rice, potato, root veg)
Supplements
Digestive enzymePC (BodyBio) – 2 softgels
Omega 3 – 1–2 g
Vitamin C – 500–1000 mg
If digestion heavy
Betaine HCl 1 capsule mid-meal (do not do this with ulcers or h-pylori).
MID AFTERNOON
This is where nervous system crashes often occur.
Support neurotransmitters here.
Options
Magnesium glycinate – 200 mg
Adaptogen blend (ashwagandha / holy basil)
Light snack if needed
Protein + fat (yogurt alternative, eggs, nuts in small amount).
DINNER PROTOCOL
Eat at least 3 hours before bed.
Meal structure
Protein, Cooked vegetables, Moderate carbohydrate
Supplements:
Digestive enzyme
Probiotic (evening works well)
Aloe vera inner fillet juice 1–2 tbsp
Go for 20-30 minute light walk after dinner
Purpose:
Support microbiome
Soothe gut lining
Improve motility overnight.
BEFORE BED
Magnesium glycinate – 300–400 mg
Glycine – 3 g
L-theanine – 100 mg
5 minutes slow breathing & prayer.
Goal
Lower cortisol and deepen sleep.
WEEK 2–4 DIGESTIVE REPAIR ADDITION
Once the nervous system feels more stable, add gut lining support.
Morning or evening
L-glutamine – 5 g daily
Bone broth or collagen daily (avoid if you are sensitive to histamines).
* I do NOT do any antmicrobial or 'killing' protocol while dysregulated.
HORMONE SUPPORT
To support progesterone and cycle recovery
Adequate calories
Stable blood sugar
Magnesium
Vitamin C (natural, not ascorbic acid)
Omega 3
Methylated B vitamins
Also include healthy fats
Egg yolks, Olive oil, Avocado, Cacao
Our hormones respond primarily to nervous system safety and nutrient sufficiency.
NERVOUS SYSTEM PRACTICES
Daily walk outside 20 minutes
Gentle stretching or physio 3 times weekly
Limit intense cognitive work late at night (working on that)
If the body is coming out of prolonged stress, it needs rhythm & regularity for safety..
WHAT WE WILL NOTICE OVER THE MONTH TOGETHER:
Energy stabilizes
Digestion lighter after meals
Less bloating
Sleep deeper
Less hormonal imbalances
Clearer thinking
Hormones often improve after 1–2 cycles when stress physiology stabilizes.
(You can bring in liver and pelvic floor support a little later)
Yeah, it's a lot. This isn't a maintenance protocol, and it isn't meant for everyone in every phase of their journey. This is specifically a stabilization and rejuvenation protocol during and after very stressful times.
If you want more support, need help with oils or supplements, comment below or reach out x
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👩🏼⚕️I am my own doctor 👩🏼⚕️
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