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LET YOUR (HEALTH) JOURNEYBEGIN.NUTRITION, LIFESTYLE & HEALTH PROTOCOLDR. LAURYN
table ofcontents02WELCOME TO THRIVE03YOUR GOALS04INITIAL FINDINGS,TESTING & TREATMENTRECOMMENDATIONS09NUTRITION, GUT LOVE &SUPPLEMENT BLUEPRINT15MOVEMENT & FITNESS174 GAME-CHANGING HEALTHHABITS TO ADD THE NEXT30 DAYSpage 01
welcometo thrive!Welcome to Thrive Wellness &Recovery!In the following pages you will findyour Blueprint, a follow-up summaryfrom your Initial Intake appointment,along with initial recommendationsfor your Nutrition, Supplements,Movement & Lifestyle protocol toget started."LET'S HELPYOU THRIVE, FROMTHE INSIDE OUT."Let me know if you have and I lookforward to working with you in yourcontinued health journey.In health & healing,page 02
goals:I THINK I CAN.(& YOU CAN)-THE LITTLE ENGINE THAT COULDThe primary goals you discussed include:1. Stopping major bloating/ bowel movement issues(constipation)2. Reaching a healthy, happy bodyweight3. Finding the right diet plan to fit your body4. Food freedom5. Feeling confident in your own skinYour Blueprint is your roadmap for helping you "get there.".So let's get to it.03
initial findings: nutri-qThe following graph is the report from your Initial Nutri-Q ScreeningResults indicating areas of priority, deficiency and health needs. I usethis screening tool to help make initial nutrition, supplement and labrecommendations to save you unnecessary time and money from noncustomized supplements and lab testing.
initial findingsBased on your Initial Intake Consult & Paperwork,the following findings were indicated:COMMENTSPattern: GIDysfunction, Hypochlorhydria & LiverBiliary CongestionSupporting Markers: A-typical smallintestine and low stomach acidmarkers, constipation, adult acne,seasonal allergies, use Tums &PPI's, bloating after mealsPattern: Hypoglycemia / Sugar HandlingSupporting Markers: Sweets and coffeecravings/ consumption, Afternoonyawning/Sleepy in afternoon, difficultylosing weight, Excessive appetitePattern: HPA Axis DysfunctionSupporting Markers: Blood sugarimbalances, Anxiety/stressacknowledged, Go-go-go lifestyle,Skipped menstural cycle, Unwantedweight gain/difficulty losing weightYou don't know how good you can feeluntil you feel really GOOD! That said,your mental health, physical healthand energy are closely intertwinedwith your gut health, adrenal(hormone) health and blood sugarbalance., By supporting thesemarkers and concentrating treatmenton healing the roots of imbalance,instead of JUST going to therapy ortaking a pill, you may find you naturallyheal.
b Tests:ComprehensiveComprehensive Blood Panel: Screening tool usingfunctional lab markers for a clear overall picture of healthmarkers and deficiencies (if any)DUTCH Test cortisol and hormone testing will displaycurrent stress and hormone balance and give usBlood Panelinformation on how to bring them back to balance forDUTCH Cortisolenhanced energy, metabolism, decreased anxiety/moodTestStool Testand improved hormone balance.Stool Test findings reveal if any fungal, yeast, parasitic ordysbiosis (bacteria imbalance) are at play in the colon/GItract that interfere with digestion AND metabolism &hormone (cortisol balance) production and contribute tostress/mindset with food/body
initial protocolrecommendations:“THE NATURAL HEALINGFORCE WITHIN EACH OFUS IS THE GREATESTFORCE IN GETTINGWELL.” -HIPPOCRATESInitial 30 Day Thrive Kickstart (Nutrition, Lifestyle & Gut Love Protocol)(Your Package includes: 2 Sessions 30-Minute Lab Analysis Reveal Ongoing Email Support)Lab Testing & Baseline Supplement Support to get to the roots of anybody imbalances & further customize your planOptional Additional Coaching/Therapy Support Sessions: 30-minuteWeekly Check-ins
LET FOOD BE THY MEDICINENUTRITIONBLUEPRINTYour Nutrition is the first line of “attack”for restoring energy and addressingany underlying imbalances. All youhave to do? Eat REAL food.Meats and fish. Colorful veggies! A littlefruit and starchy tubers/roots. Healthyplant and traditional animalfats. LOTS of water.
NUTRITION"REFRESH:"PLANPre-Breakfast12-16 ounces of warm lemonwater with a pinch of sea saltProbioticMeal 13-4 oz. Protein (2-3 eggs, salmon, sausage, bonebroth collagen, primal plants protein, etc.)Veggies (optional, or extra serving later)1-2 Healthy FatsMeal 24-5 oz. Protein1-2 Veggies (Something Green)1-2 Healthy Fats (1 tbsp. oil/fat, 1/2 avocado)Meal 34-5 -oz. Protein1-2 Veggies of choice (especially leafygreens)1-2 Healthy FatsSnacks (1-2/Day, as needed)2-3 oz. Protein or 1-2 tbsp. Fat Based Snacklike:1/2 Apple Almond Butter; Carrots & Guac;Celery Sunbutter; Coconut Butter Packet;Green Smoothie; Bone Broth; Handful RawNuts/SeedsPost DinnerHerbal Tea ProbioticReal Food "Treat" (Dark Chocolate, Goat'sMilk Ice Cream, etc.)*See Your Complete Food List,Cookbook & Custom Meal IdeasList to pick & choose foods
SAMPLEDAYPre-Breakfast12-16 ounces of warm lemonwater with a pinch of sea saltProbioticMeal 1coconut milk primal plants protein 1/2avocado greens 1/2 bananaMeal 24-5 oz. canned wild salmon with 1 tbsp.paleo avocado mayo/Primal Kitchen dressing greens yellow/zucchini squash asparagus apple cider vinegarMeal 3soaked black beans w/ broth or chickenroasted veggies (carrots, mushrooms,chard) with olive oil & coconut flakesSnack (only if hungry, may not need asnack)closed fistful macadamia nutsPost DinnerCinnamon Tea Probiotic/Prebioticoptional: Real Food "Treat" (small DarkChocolate 100% square: Eating Evolved)*See Your Complete Food List,Cookbook & Custom Meal IdeasList to pick & choose foods
supplementsavvyFood is your first "medicine." But a fewsupplements can help make sure our food isabsorbing and digestingappropriately. Here are some qualityrecommendedations:Gut SupportProbiotics & Prebiotics (Healthy Gut Bacteria)Soil Based ProbioticPrebioticApple Cider VinegarBlood Sugar Balance & HPA Axis Support(Stress & Energy)HPA BalanceNutrient BoostersB ComplexCod Liver Oil (Vit. D & A EFAs)
supplementschedulePre-BreakfastProbiotic ACVWarm Lemon Water (12-16 oz.)BreakfastACVHPA BalancCod Liver OilB-ComplexLunchACVDinnerAtrantilACVPost DinnerProbioticHPA BalancePrebioticHerbal Tea (optional; for gut healing & mind boostingherbs; mix it up: dandelion root, milk thistle, ginger)
WORKIN ONYOURFITNESS.Your body was made to move, notnecessarily “exercise.” DO THINGS YOULOVE, while being mindful that fitness ismeant to ENHANCE your health and LIFE(not stress it). Incorporate a blend ofstrength/conditioning (foundation) flexibility walking and daily lifestyleactivities the 11th Element of Fitness(recovery).Day 1: Gym Routine (Weights/HIIT)Day 2: Gym Routine (Weights)Day 3: Gym (Weights/HIIT)Day 4: Active RestDay 5: Gym Routine (Weights/HIIT)Day 6: Something out of your norm, orfun. Drop into a class. Explore a newpark/hiking trail/beach walk. Or 1 of myworkouts for you.Day 7: Yoga/Hike/Prep/R&RDO WHAT YOU LOVE,LOVE WHAT YOU DOstrength pg.3
4 game changing habits to start nowOne question to ask your bodyalways: How do I feel?Hack 1: Replace Sugar with FatCombat sugar cravings with healthyfat like coconut butter, sun-butter,handful raw nuts, avocado, plantainchips guacamole. ALSO: Check in("What am I REALLY craving?)Hack 2:Drink Half Bodyweight inOz. of WaterWater is like a breath of fresh air foryour brain, gut and hormones. Get astainless steel water bottle, and addcitrus spritzed in if you need flavor.Hack 3: Eat at Least 3 Meals/Daywith Protein Body Boosting Fat Veggies (Pegan)Emphasize adding a healthy fat toeach meal to banish sugar/caffienecravings, like avocado, olive oil,avocado oil, nuts/seeds, coconut,coconut oil, etc.Hack 4:Cut Back on IntensityGive yourself permission to take abreak from "pushing" yourself. Focusexercise on "nurturing" and restoringyour body with walking, yoga andminimal strenuousactivity. Incorporate an intentionalactive rest day R&R day FUNday
DR. LAURYN LAXThrive Wellness & Recovery
broth collagen, primal plants protein, etc.) Veggies (optional, or extra serving later) 1-2 Healthy Fats Meal 2 4-5 oz. Protein 1-2 Veggies (Something Green) 1-2 Healthy Fats (1 tbsp. oil/fat, 1/2 avocado) Meal 3 4-5 -oz. Protein 1-2 Veggies of choice (especially leafy gr
