Day in and day out I work with individuals who are suffering from various chronic to acute health issues. It’s always a collaborative effort with my clients to determine what is ailing them, what the underlying issues/causes may be, and what their ultimate goals are (how they want to feel, what they want to accomplish, etc.). However, one issue I continue to find in their lives is that they are burning the candle at both ends; therefore, they are causing a condition called adrenal fatigue. Now I’m sure you’ve read about this condition before, you have probably even read it here on my website! In the case you are not familiar, here are a few links that I would love for you to read to bring you up to speed:
- Do You Suffer From Adrenal Exhaustion? My Story of Recovery
- Healing from Adrenal Fatigue: Renewing Your Mind
- 5 Keys to Keeping Your Adrenal Glands Healthy: #1 Sleep
- 5 Keys to Keeping Your Adrenal Glands Healthy: #2 Lifestyle
- 5 Keys to Keeping Your Adrenal Glands Healthy: #3 Diet
- How Adrenals Affect Muscles, Ligaments, & Joints in the Body
- Adrenal Fatigue: Trouble Falling Asleep? 7 Tips to Better Sleep
- The Vibrant Health Podcast – Proper Exercise for Adrenal Fatigue [AUDIO]
- Craving Salt: A Sign of Adrenal Fatigue
- Yoga for Adrenal Fatigue
Now I know this is a lot of content and you may just want to get to the new dietary guideline I have set out for you, so go ahead and bookmark this page. This way you can check out all the posts above later.
Today, I wanted to take time to share this new dietary guideline so that you can set up a game plan for yourself to really begin working your way out of this chronically fatigued state. These can make a huge difference in your life, no matter if your stress is a little bit of lethargy to feeling completely stressed out and depleted.
After all, that’s why you’re here, isn’t it? You are taking proactive measures to improve your health and overall quality of life. So let’s get started! Here are some basic principles to incorporate, if you haven’t already, to help support your tired body.
Dietary Guidelines For Those with Adrenal Fatigue
Begin with Breakfast
Eat breakfast (whether you feel like it or not). Make sure it contains protein+fat+carbs. Eat within one hour of waking if you can. If you can’t eat a full breakfast right away due to a work commute or needed to get four kids out the door at different times (like me), at the very least have a small snack. PLAN your meal and/or snack ahead of time and do it every day. Read more about why you feel like skipping breakfast here.
Eat MORE than you used to eat. Think about how much you ate before you started a program with me or before you started reading my blog and focusing on supporting your adrenal fatigue. Try to consume about 25% more to begin with. You need to eat to fuel your body since you cannot depend on your depleted energy glands. If you are worried about your “calorie intake” this is nothing to worry about and you will NOT gain weight if you are eating the right foods. Read more about caloric intake here.
Choose Beneficial Foods
You want to start with a minimum of 75 grams of starchy carbs a day in the form of: starchy veggies, fruit, beans, pseudo grains (keep those to 10% of your dietary intake). 150 grams of carbs total per day is a good baseline – and half of them should be on the starchier side. Slower oxidizers can handle this and need this! I’ve seen my own adrenals rebound quite a bit in just three months of eating this way!
End with Carbs
Have the majority of your starchy carbs with your dinner or in the later hours of the day (dinner and before bed snack, if you have one). I like to focus on low glycemic veggies with breakfast, moderate starchy veggies can be added at lunch, and higher starch (paired with low glycemic) can be added at dinner and before bed as a snack if needed.
You want to have minimum of 1/2 your bodyweight (in grams) in protein per day. Gelatin and bone broth count as protein. If your body is beginning to catabolize it’s own tissues from being in deep adrenal exhaustion you will want to get additional gelatin in your diet. Personally, I use Perfect Supplements Collagen and Vital Protein Collagen is another good brand.
Any questions? What protocols have you tried to help your body through adrenal fatigue? Which steps are you planning to implement in your life starting today? I would love to hear from you in the comments below!
*Disclaimer: This blog post may contain Amazon and other affiliate links and should you purchase through them will not affect your price and all proceeds go towards the cost of maintaining this website. Thank you!
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