HERE IS THE KICKER …. THESE DEFICIENCIES PILE UP

… sometimes creating a perfect storm for feeling awful or being on the road to dying.

Example … you have something happen to you. You get into a car accident and see someone die. It’s tough. You end up with a bit of PTSD. Your body and mind/soul go through a physical stress response when you drive by the location, or see a car that looks the same. That response takes a toll on the body. The physical body gets more worn down. You get more tired. This zaps your body of all the nutrients below in it’s EXPERIENCE of the event as well as the body’s methods of responding recovering. The event AND the each follow on PTSD episode hurts/depletes the body. Then you eat carbs to help fix. Or drink. Your sleep is affected. You don’t recover during your sleep, making all of this worse. You feel tired but what you don’t know is your body is slipping further down into a hole. The hormonal system gets further degraded. Your blood sugar management system gets low from all of this. You put on weight. Your self-esteem takes a hit. You drink more. Your magnesium goes down further. Your Vitamin B. You eat worse. You sleep worse. You drink more. You stop exercising. You become diabetic. The mental stuff becomes too much and now you feel like you have anxiety. Or are depressed. You get high blood pressure. You get a heart issue. The story goes one a bit more right ….

The affects of being deficient go up EXPONENTIALLY. Creating a hole that is hard to climb out of and in most cases not cared for in all the different angles. Just a pill or two.

Or …

For this conversation, the Triage Plan, with the goal of feeling better RIGHT NOW, we are going to supplement these things. To get a big fix now. Getting these from food would take a longer (too long) of a time, assuming strict consistency and good food. Phase 2 of this program addresses adding in more nutrient dense foods to fix the deficiencies with food.

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TRIAGE SUPPLEMENT LIST

Magnesium

Vitamin D

Vitamin B Complex

Protein : 100-120+ grams daily

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➕PROTEIN

Powerhouse of a macro nutritions

• Helps to create muscles, organs, nails and hair
• Helps your cells to communicate
• Facilitates muscle contraction
• Transmission of nerve signals
• Protein makes up
  • Immune molecules
  • Blood cells
  • Hormones, Enzymes and new protein cells

Resource: https://kyrakissinger.com/maximize-nutrition-with-proteins/

Resource: https://kyrakissinger.com/protein-the-superman-macronutrient/

PTSD/ANXIETY Implication

• Amino acids (and fatty acids) will help to combat the stress response
• Amino acids (and fatty acids) will produce enzymes and hormones that will counteract the stress response
• Amino acids are some of the building blocks of enzymes and hormones, to balance out the system all of the hormones need to be created in the correct amounts to create balance and harmony. IE … being estrogen heavy, not enough resources to make enough progesterone (ladies) will result in a ratio heavy on estrogen. This is why you crave dark choc before your period. (a magnesium consideration)

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➕MAGNESIUM

Magnesium is involved in numerous processes that affect muscle function including oxygen uptake, energy production and electrolyte balance. Thus, the relationship between magnesium status and exercise has received significant research attention. This research has shown that exercise induces a redistribution of magnesium in the body to accommodate metabolic needs. There is evidence that marginal magnesium deficiency impairs exercise performance and amplifies the negative consequences of strenuous exercise (e.g., oxidative stress).

Magnesium is required for the conversion of inactive D3 to active D3. You can take a lot of D3 and not actually use it because there isn’t enough magnesium available.

https://kyrakissinger.com/magnesium-is-critically-important-for-the-person-and-the-endurance-athlete/

https://www.bodysmart.com.au/health-tips/tight-and-sore-maybe-you-are-deficient-in-magnesium/

PTSD/ANXIETY Implication

• Magnesium is THE POWERHOUSE, functioning in the mitochondria as well as with in within cells to facilitate a plethora of functions. Relaxation of muscles is one example. A big example. If you do not have enough magnesium you can experience high blood pressure and the inside of the blood vessels, endothelial lining, can not relax. Yes the lining of your vessels contract and relax. You might experience heart arrhythmia due to not being able to relax all of the heart musculature. Rest Leg Syndrome is very common and is due to not enough magnesium available to FACILITATE your leg muscles to relax. Migraines, same story with blood vessels not being able to relax.
• Magnesium plays a critical roll in the nervous system being able to down regulate. So if you tell someone to “calm down” and they are low in magnesium for instance, they WILL NOT be able to. This is why Mind Over Matter is too simplified.
• The support of the endocrine system, fight or flight system, adrenals/etc (all the same thing) is critical. The adrenals are heavily reliant on magnesium as well as other things (a b vitamin to be specific … see below). When the glands of the hormonal system aren’t working well, the balance of it all can not be created. IE … ladies end up being estrogen heavy, not enough resources to make enough progesterone. This is why you crave dark choc before your period. (a magnesium consideration)
• Anxiety is not just all in your head. It is a mental, physical and hormonal response to something. Legit. There is something. And your body is responding. It will respond in a hirewire fashion if it is deficient in magnesium (all of thse nutrients for that matter.)

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➕VITAMIN D3

Vitamin D3 is a fat-soluble “vitamin”, which is actually a hormone that the body processes. Or can. Your body is stimulated to produce D3 through your EYES (which sunglasses decreases), through your skin which clothes and sunscreen decreases.

Regulation of many processes such as cell growth, neuromuscular, immune function, and glucose metabolism

Vitamin D specifically helps your body absorb calcium (and phosphate). We know a little about calcium, however, most don’t know that the body and it’s utilization of calcium is very very important. When this is wrong, you are dead or severely ill. Your blood levels of calcium MUST be correct, at the expense of your bones. This we do know.

• Strengthens bones and muscles. Works with calcium.
• Boosts immunity
• Improves mood. It has been show that low D3 will cause depression (which will cause lifestyle choices that will further low all of these.
• Reduces inflammation
• Improves heart function

IMPORTANT TO NOTE : your body can not convert the inactive form of D3 (like what you would get in a pill) without appropriate levels of magnesium. Magnesium changes the inactive form to an active form of D3 that you can use to feel freaking amazing.

https://kyrakissinger.com/all-about-vitamin-d/

https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792

PTSD/ANXIETY Implication

• The implications here are probably more in the supporting and recovery aspect of PTSD and anxiety. Recovering and repairing from the stress response of things things going on.
• Your mood and sense of well being is going to be low with deficient D3.
• It is not physiologically clear how D3 affects our mood, tho it is known that it’s very important for heart and brain health. As more studies are done with will become more apparent.
• https://montarebehavioralhealth.com/vitamin-d-the-connection-to-depression-and-anxiety/#
• You all know you feel so much better when you get out in the sunshine. It’s helps. Wintertime blues makes PTSD and anxiety worse. Same system, stressed more.

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➕VITAMIN B COMPLEX

The family of B vitamins is a group of eight vital nutrients that plays a plethora of roles in the body. These nutrients enable organs and body systems to function correct. Which cascades together, overlaps to result in a human body functioning optimally. Or not when one or more of these nutrients are deficient. These vital nutrients also have their own specific roles and functions in the body.

Resource: https://www.medicalnewstoday.com/articles/325292#what-are-b-vitamins

There are eight types of B vitamin, each with their own function:

• Thiamin (vitamin B-1): Heart, liver, kidney, brain. Metabolism of food (to make energy), creating neurotransmitters (feel good brain chemicals), some hormones.
• Riboflavin (vitamin B-2): Energy production, break down fats, making B3, converting B6 to a coenzyme needed.
• Niacin (vitamin B-3): Energy from our food, metabolic on the cellular level, communication among cells, expression of DNA in the cell.
• Pantothenic acid (vitamin B-5): New coenzymes, proteins and fats. Needed energy and metabolism.
• Pyridoxine (vitamin B-6): enzyme reactions, metabolism, breaking down carbs and fats, brain development, immune function.
• Biotin (vitamin B-7): break down of fats, carbs and protein, communication among cells, regulation of DNA.
• Folate (vitamin B-9): DNA replication, metabolism of vitamins and amino acids, proper cell division. (creating/repairing the body)
• Cobalamin (vitamin B-12): Creating new red blood cells, DNA synthesis, brain and neurological function, fat protein metabolism)

Together, they are called the vitamin B complex.

PTSD/ANXIETY Implication

• Deficiencies with the B vitamins is in the realm of the body just not having what it needs to function well or repair from stress and such. The deficiencies create inherit weaknesses which create areas of great imbalance. Which results in deeper depression, no desire or ability to really workout and do things. Lower energy. All of this crashes into PTSD and it’s own affects, making things so much worse.
• Your mood and sense of well being is going to be low with deficient D3.
• It is not physiologically clear how D3 affects our mood, tho it is known that it’s very important for heart and brain health. As more studies are done with will become more apparent.
• https://montarebehavioralhealth.com/vitamin-d-the-connection-to-depression-and-anxiety/#
• You all know you feel so much better when you get out in the sunshine. It’s helps. Wintertime blues makes PTSD and anxiety worse. Same system, stressed more.

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COUPLE EXAMPLES OF THE B’S

Thiamin (vitamin B-1)

The heart, liver, kidney, and brain all contain high amounts of thiamin. The body needs thiamin for:

• breaking down sugar (carbohydrate) molecules from food
• creating certain neurotransmitters (brain chemicals)
• producing fatty acids
• synthesizing certain hormones

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Interestingly enough, you get vitamin B’s from meat and such. So when you aren’t eating enough meat / protein, the side affects are far reaching, and component on each other.

The symptoms of a vitamin B deficiency vary depending on which B vitamin you’re deficient in.

They can range from fatigue and confusion to anemia or a compromised immune system. Skin rashes also can occur.

Vitamin B12 deficient is very popular right now.

A vitamin B12 deficiency can lead to disruption in the nervous system and the circulatory system.

Vitamin B12 deficiencies can lead to megaloblastic anemia, a condition where the bone marrow produces large abnormally shaped red blood cells that do not function properly.

THIS MEANS IF YOUR RED BLOOD CELLS AREN’T WORKING RIGHT, YOU MIGHT NOT NEED AN IRON PILL.

Psychological conditions such as dementia, paranoia, depression, and behavioral changes can result from a vitamin B12 deficiency. Neurological damage sometimes cannot be reversed.

Vitamin B12 deficiency can cause the following symptoms:

• tiredness or fatigue
• weakness
• constipation
• loss of appetite
• weight loss 
• numbness and tingling in the hands and feet
• balance problems
• confusion
• poor memory
• soreness of the mouth or tongue

Resource: https://www.healthline.com/health/symptoms-of-vitamin-b-deficiency#vitamin-b-12

Coconut oil is a great source of healthy fats, when metabolized, provides your body with vital fatty acids to use to perform a plethora of functions, including supporting heart/cardiovascular health, encouraging efficient metabolism, aka fat burning, fight of some bugs and raise your HDL (good) cholesterol … to speak of just a couple of benefits.

Fatty acids do a lot of things for your body. While supporting metabolism so we don’t look prego around the mid section, fatty acids are quick fuel for the body and brain. Meaning you feel better, your mood is more even heel thorough the day.

Coconut oil is a medium-chain triglycerides (MCT), meaning they are “shorter” fatty acid chains, meaning easier to break down and use. “chains” you could understand that as how fatty acids are stored. You got short ones, medium ones and long ones.

The BONUS BADASSERY of the medium-chain fatty acids is that they tend to go directly to the liver, where they are metabolized to be used as quick energy or turned into ketones. Ketones are stupid awesome for the brain, studies showing that MCTs are showing benefits in treatment for epilepsy, Alzheimers and other brain sideways things. Ketones also helps us get our appetite and hormones in check, reducing hunger when you aren’t actually needing to eat.

Benefts

• Good for skin and hair
• Good for teeth
• Reduce hunger
• Improve mental health
• RAISE HDL, a marker for good cardiovascular health
• Has antimicrobial effects, bug fighting

https://youtu.be/Z-now1–OIU

Lauric acids makes up about 50% of the fatty acids in coconut oil, when metabolized turns into monolaurin. Both kill harmful pathogens … bacterias, viruses and fungi.

Coconut oil helps with moisture content in the skin as well as reducing the systems of excema.

Coconut oil can be used during sexy time. BONUS!!!! 👊🏻❤️

Good for HAIR

GOOD FOR SKIN

GOOD FOR DOGS and CATS

HIGH Temp oil, so good to cook with!

WHAT TO BUY

Due to its mild flavor and high smoke point, refined coconut oil is a better choice for baking and cooking. However, minimally processed unrefined coconut oil may be better for skin and hair care, as well as certain dietary preferences.

6 of the best coconut oils

• Nutiva Organic Virgin Coconut Oil, $9.
• Viva Naturals Organic Extra-Virgin Coconut Oil, $8.
• Carrington Farms Organic Coconut Oil, $19.
• Nature’s Way Coconut Oil, $15.
• Anjou Coconut Oil, $9.
• Dr. Bronner’s Organic Virgin Coconut Oil, $15.

FACT : HDL (high-density lipoprotein), or “good” cholesterol, absorbs cholesterol and carries it back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke. (80 and up. The standard 60 is kinda low).

Vitamin D : fat-soluble vitamin, which is actually a hormone. It is the only vitamin that the body will produces on its own.

• ergocalciferol-D2
• cholecalciferol-D3
• alfacalcidol

Some Facts

• Helps your body absorb calcium and phosphorus. This is vital for strong and healthy bones.
• A fall in the concentration of calcium in the bloodstream is detected by the parathyroid glands, which then produce parathyroid hormone. Parathyroid hormone increases the activity of the enzyme (catalyst) that produces active vitamin D. This increase in the concentration of calcium together with vitamin D feeds back to the parathyroid glands to stop further parathyroid hormone release. The production of vitamin D is also directly regulated by calcium, phosphate and calcitriol.
• Naturally occurring in some foods, added to others, and made by the body when UV lights hits the skin.
• Must be activated by two produces in the body to be utilized. One is done in the liver, the second is done in the kidney. Very nutshell version.
• Promotes calcium absorption in the gut
• Helps prevent hypocalcemic tetany (involuntary contraction of muscles, leading to cramps and spasms)
• Reduction of inflammation
• Regulation of many processes such as cell growth, neuromuscular, immune function, and glucose metabolism

Huge Benefits

• Fights Disease
  • reducing your risk of multiple sclerosis, according to a 2006 study published in the Journal of the American Medical Association
  • decreasing your chance of developing heart disease, according to 2008 findings published in CirculationTrusted Source
  • helping to reduce your likelihood of developing the flu, according to 2010 research published in the American Journal of Clinical Nutrition

• Reduces Depression: Research has shown that vitamin D can serve an important role in regulating mood and reducing depression and anxiety. In one study, scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.
• Helps facilitate weight loss

Some Sources

• fatty fish (such as trout, sardines, salmon, tuna, and mackerel)
• Beef liver, cheese, yogurt and egg yolks
• Mushrooms provide variable amounts of vitamin D₂
• Fortified foods like milk

Vitamin D and Depression

• Low levels of vitamin D have been associated with decreased cognitive function, specifically in the realm of mental health
• Researchers behind a 2013 meta-analysis noticed that study participants with depression also had low vitamin D levels.
• It’s also worth mentioning here that vitamin D is thought to be able to activate the synthesis of serotonin, a neurotransmitter and hormone that, similar to dopamine, can help to improve your mood.

Vitamin D and Hormones (sex)

• Testosterone : Studies have found that an adequate level of vitamin D is actually pretty important for regulating this crucial sex hormone.

How Being Deficient Might Feel

• Fatigue, aches and pains
• A general sense of not feeling well
• Severe bone or muscular pain or weakness
• Stress fractures

Food*	Micrograms (mcg) per serving	International Units (IU) per serving	Percent DV*
Cod liver oil, 1 tablespoon	34.0	1,360	170
Trout (rainbow), farmed, cooked, 3 ounces	16.2	645	81
Salmon (sockeye), cooked, 3 ounces	14.2	570	71
Mushrooms, white, raw, sliced, exposed to UV light, ½ cup	9.2	366	46
Milk, 2% milkfat, vitamin D fortified, 1 cup	2.9	120	15
Soy, almond, and oat milks, vitamin D fortified, various brands, 1 cup	2.5-3.6	100-144	13-18
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 1 serving	2.0	80	10
Sardines (Atlantic), canned in oil, drained, 2 sardines	1.2	46	6
Egg, 1 large, scrambled**	1.1	44	6
Liver, beef, braised, 3 ounces	1.0	42	5
Tuna fish (light), canned in water, drained, 3 ounces	1.0	40	5
Cheese, cheddar, 1 ounce	0.3	12	2
Mushrooms, portabella, raw, diced, ½ cup	0.1	4	1
Chicken breast, roasted, 3 ounces	0.1	4	1
Beef, ground, 90% lean, broiled, 3 ounces	0	1.7	0

Optimal serum concentrations of 25(OH)D for bone and general health have not been established because they are likely to vary by stage of life, by race and ethnicity, and with each physiological measure used [1,13,14]. In addition, although 25(OH)D levels rise in response to increased vitamin D intake, the relationship is nonlinear [1]. The amount of increase varies, for example, by baseline serum levels and duration of supplementation. Resource: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

*Serum concentrations of 25(OH)D are reported in both nanomoles per liter (nmol/L) and nanograms per milliliter (ng/mL). One nmol/L = 0.4 ng/mL, and 1 ng/mL = 2.5 nmol/L.

• children and teens: 600 IU
• adults up to age 70: 600 IU
• adults over age 70: 800 IU
• pregnant or breastfeeding women: 600 IU

nmol/L*	ng/mL*	Health status
<30	<12	Associated with vitamin D deficiency, which can lead to rickets in infants and children and osteomalacia in adults
30 to <50	12 to <20	Generally considered inadequate for bone and overall health in healthy individuals
≥50	≥20	Generally considered adequate for bone and overall health in healthy individuals
>125	>50	Linked to potential adverse effects, particularly at >150 nmol/L (>60 ng/mL)

What if I told you that “obstacles and how you handle them leads to RESILIENCE? 💥💯👊🏻

What are “obstacles”. Things that get in the way. Duh. Coach BK. For example, my spouse isn’t supportive, my job is too hectic, I focus on my kids too much, I don’t make my workouts a priority, I don’t make me a priority. I self sabatage. I don’t play very well. I procrastinate because I don’t really want to work hard. I procrastinate because I don’t want to catch up on all that I lost. I just don’t want to. I am tired. I didn’t sleep well. I can’t get to the gym.

Are there two different kinds of obstacles. Excuses and legitimate things that get in the way that we really didn’t create ourselves.

EXCUSES and BS stuff … like not planning and packing our things when we watched 3 episodes of the 100.

LEGIT things …. like the weather and the pool schedule. Or our spouse not helping when I’m doing my part.

If you want to hit the EXCUSES and BS HEAD ON, continue to read on.

• Look at it. Write it down. And ask yourself. WHY. Why didn’t I do that. And don’t take “I don’t know” for an answer. Ask enough and strong enough until you get a heart felt answer. That might come with a long sigh, tear, a curse word or head down kind of reaction. Truth.
• Write that down. Without negative words or thoughts. Just write it down.
• Then look at it in a loving and honest way, like you were trying to figure out why the faucet leaked, very objective without a lot of emotions. Problem solve why. Without judgement. “My job is really stressful and how I’m responding to the stress is stealing all my energy.” “The lack of support from my spouse makes me sad and causes me to throw a mild pity party.” “I have too much on my plate and I just don’t have the energy.” “I have too much on my plate and I’m making a big deal out of it all and thats taking up too much of my energy.” “I am not good enough to prioritize to put me first, if I’m not important, why would I come first, or 2nd or …”

The LEGIT obstacles you have to be creative and kinda reasonable.

For this group of obstacles, health conditions, logistically things, injuries, adulting duties … you have to figure out how bad to you want your goal. Is the juice worth the squeeze and if there is a way to adjust fire. For example, can I do swim strength workouts instead of swimming in a pool because the pool schedule is really unreasonable and gets in the way of family time.

ON THE DAILY : WHAT TO DO

1. Awareness is key. KING.
2. Writing it down somehow is QUEEN.
3. Being honest and kind. Objective and real.
4. Breath into it, work to take a moment, get calm and aligned with your purpose and power words if you have them
5. Write out WHY. Ask until you get TRUTH
6. Be kind and objective and see about adjusting fire.
7. Work to write a different story. If it’s a EXCUSE/BS thing that is getting in the way, write out what the ROCKSTAR version of you would do and how it would feel. Write a new store. OWN IT. Practice it.
8. If you get stuck, share with someone else THAT HAS SIMILAR GOALS OR ROLLS LIKE YOU DO OR WANT TO (clears her throat, share with your coach)
9. Get creative and try other things if it’s a LEGIT, you don’t have a lot of control over the obstacle. Like jobs/bosses/spouses/kids.
10. Explore. Repeat if it works. If it doesn’t try again. And then explore how to adjust a bit and try again. Do not quit.
11. Be Patient. Let the written words sit for a day if it doesn’t come together all at once. Let your heart and soul solve some of it. Impatience can push us out of this magic.

THIS LEADS TO RESILIENCE

https://youtu.be/2wzz8wOuxwk

BE CALM & BE STRONG

Alternate nostril breathing is a yogic breath control practice. In Sanskrit, it’s known as nadi shodhana pranayama. This translates as “subtle energy clearing breathing technique.”
This type of breath work can be done as part of a yoga or meditation practice. Alternate nostril breathing can also be done as its own practice to help you quiet and still your mind.

BENEFITS – the quick list
Alternate nostril breathing may help to:

• Balance the body energetically
• Relax your body and mind
• Reduce anxiety
• Heal from stress
• Promote overall well-being

BENEFITS – the SUPER cool stuff

• It improves attention and fine-motor coordination/performance.
• It activates the parasympathetic nervous system and reduces blood pressure.
• Lowers stress and improves cardiovascular functionOne of the main benefits of alternate nostril breathing is that it may lower stress. A 2013 study found that people who practiced alternate nostril breathing lowered their perceived stress levels.
• Improves lung function and respiratory enduranceYogic breathing practices may improve lung function and respiratory endurance. A small 2017 study examined the effects of pranayama practice on the lung functions of competitive swimmers and found that it had a positive effect on respiratory endurance.  Improved respiratory endurance may also improve athletic performance.  The swimmers in the study did alternate nostril breathing in addition to two other breathing practices for 30 minutes, five days a week for one month. Larger, more in-depth studies are needed to expand upon these findings.
• Lowers heart rateLowering your heart rate can help to promote cardiovascular health. According to a 2006 study, engaging in a slow yogic breath such as alternative nostril breathing may significantly decrease heart rate and average breathing rhythm.
  Alternate nostril breathing may be a useful method to help you lower your heart rate in the moment, too.
• Promotes well-beingAlternate nostril breathing may enhance overall health and well-being. It has also been shown to have a positive effect on mental health by reducing stress and anxiety.​

https://youtu.be/kDidlMoDv0o

How To Do It
Focus on keeping your breath slow, smooth, and continuous. Focusing on your breath will help you to remember where you are in the cycle. You should be able to breathe easily throughout the practice.
To practice alternate nostril breathing:

• Sit in a comfortable position with your legs crossed.
• Place your left hand on your left knee.
• Lift your right hand up toward your nose.
• Exhale completely and then use your right thumb to close your right nostril.
• Inhale through your left nostril and then close the left nostril with your fingers.
• Open the right nostril and exhale through this side.
• Inhale through the right nostril and then close this nostril.
• Open the left nostril and exhale through the left side.
• This is one cycle.
• Continue for up to 5 minutes.
• Always complete the practice by finishing with an exhale on the left side.

Useful and Research Links
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5660749/
https://www.calmwithyoga.com/increase-vital-energy-alternate-nostril-breathing/
https://theyogaspace.co.uk/blog/PostId/261/yogis-ahead-of-science-one-nostril-breathing-determines-how-you-feel
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