Reboot and Revive
Recipes
Delicious, gut-friendly meals designed to reduce inflammation and support your health—just pick your dish and enjoy the benefits.
Recipes
Your Guide to Smarter Supplement Choices
During your time on the Six Week Reset, we aim to improve your gut bacteria, digestive enzyme production, and gut motility to maximize your digestive health. Ideally, this should improve your absorption of nutrients from food. To achieve this, we would suggest that you favor the following types of supplements if you can:
- Sublingual (absorption in the mouth)
- Topical (absorption through the skin)
- Food-based (these are like eating food, so absolutely fine)
- Herb-based (these work like food)
A Note on Multivitamins
We would not suggest multivitamins because sometimes one vitamin can cancel the absorption of another, or some co-factor can be missing in the mix for the absorption of some vitamins. We know multivitamins sound like a great idea, but the truth is, there’s no shortcut when it comes to health!
Yalda personally takes supplements on and off. The truth is, sometimes they work, and sometimes they don’t, depending on how healthy your gut is and what supplements you take. When she was really sick, she could not absorb them at all and found they made her feel worse, which prompted her to research the causes of this.
Health Fact:
Absorbing vitamin supplements well can be tricky due to all the cofactors needed for that to happen smoothly.
Suggested Supplements
After all these years of research and testing, here are her favorite supplements and what they can help you with:
Topical
Magnesium is essential for the nervous system function and for easing PMS symptoms. Magnesium does make a massive difference; it keeps us calmer and definitely helps with premenstrual symptoms. Yalda likes magnesium powder but wouldn’t advise it if you suffer from diarrhea, as it can loosen your stools. A great way to absorb magnesium is by taking magnesium salt baths. Salt baths are very cleansing and detoxifying and help reduce water retention. We absorb about 70% of what we put on our skin, so topical absorption is a very efficient way of absorbing magnesium! These baths make you so relaxed and sleepy, so we suggest having them in the evening.
Sublingual
Vitamin B12 is essential for the central nervous system and blood production. Many vegans have deficiencies in B12, which can lead to disastrous results. (A lady who followed a strict vegan diet reportedly awoke from a general anesthetic paralyzed because she had a severe B12 deficiency. B12 is present in animal products.) Vitamin B12 is absorbed in the small intestine (far down the digestive tract) yet needs an enzyme called the “intrinsic factor,” which is produced in the mouth. As a result, we can sometimes not absorb it ideally, and B12 is needed to absorb B9 (folic acid), another essential supplement for blood production and during pregnancy. We would suggest taking vitamin B12 in a spray form via the mouth to ensure you absorb it. This will support your nervous system function and blood health.
Food-Based Supplements
- Collagen Powder. Collagen hydrolysate is high in L-Glutamine, an amino acid that contributes to rebuilding the gut lining. Collagen is a food supplement; it tends to be well absorbed. You can add a tablespoon or two daily to your soup, tea, or shakes. Collagen draws water, so it might constipate you if you aren’t adequately hydrated. Make sure to drink enough according to the Hydrate section guidelines. You can opt for marine or beef collagen; both are equally beneficial. If you choose beef collagen, we suggest going for the grass or pasture-fed beef, which contains more anti-inflammatory omega-3 fatty acids and less inflammatory omega-6 fatty acids.
- Fish Oil. Good quality fish oil is high in omega 3, EPA, DHA, and vitamin D.
Health Fact
The issue with supplements is that they have a downside if they aren’t absorbed. They give extra work to your liver and kidneys.
Supplements For Sleep
Ideally, you should set a nice routine without supplements. However, if you find that you struggle to do so, here are a few supplements that might help you:
-
- L-Tryptophan. This amino acid found in meat (particularly turkey meat) is a precursor to serotonin, hence melatonin production. It helps regulate the immune system and the nervous system. (Warning: you shouldn’t take this supplement if you are on antidepressants.)
- Magnesium. Lack of magnesium can lead to poor sleep. Magnesium salt baths are lovely, as absorption through the skin is optimal. You can also take it in powder form (it has a mild laxative effect).
- Valerian. This herb is very relaxing. You can take it in drops or tablet form.
- Chamomile infusion before bed. This is an excellent option if you can bear the taste of it!
- Melatonin. This is the sleep hormone, which is naturally produced in our bodies in the evening, and the presence of good carbohydrates. This supplement helps combat jet lag, but we would not recommend taking it regularly. You want your system to produce melatonin without support! Make sure to stick to the meal planner and include good carbs in your diet to achieve this.
Supplements for Immunity
Since the pandemic’s start, many members have been concerned about boosting their immunity and natural defenses. The good news is that when chronic inflammation is lowered, the immune function is naturally improved, and the chances of complications from viruses are reduced. Please check the covid-19 recovery section for more details about the link between inflammation and lowered immunity.
If you are looking to boost your immunity, here are a few supplements you can take:
- Zinc: you must opt for Zinc Picolinate, as it is the best form of zinc for absorption and bioavailability. Take 25mg/day after meals over 30 days.
- Vitamin D: Sun exposure is always the best option for the body to manufacture vitamin D. If you are not getting enough sun exposure, or are deficient in vitamin D, opt for vitamin D3, 5,000 IU/day.
- Vitamin C: vitamin C can not be stored by the system, so it is essential to have a daily intake. The meal planner and Eat Burn Sleep lifestyle should provide your daily Vitamin C requirement. Regarding supplementation, Liposomal vitamin C is best for people with diabetes, insulin resistance, and PCOS. The presence of lipids (fat) ensures a slow release. Alternatively, Esther-C offers good bio-availability for other people. Opt for 500mg to 1000mg / day.
- L-Lysine: is an amino acid that helps the immune system fight viruses. It does get canceled out by the presence of another amino acid called L-Arginine, which is present in nuts, seeds, and dark chocolate. L-Lysine has been linked to boosting immunity, fighting viruses, blocking cold sores, and reducing anxiety. Take 1000 mg/day. Orally, L-Lysine can be taken for up to 1 year. We suggest a one to three-month cure when needed.
Please check out the Yalda Loves page to show you some of the products that she uses, to be used as a guideline only.
The Eat Burn Sleep
Quick reference guide
Recipes
01Food lists
The EBS Traffic Light system of food categories with more guidance on each color.
Read the guide
Food lists
02
Expert advice
03Forum
A place for asking questions that might feel too big or too small for professional help, and getting responses from both peers and moderators.
Forum access
Forum
04-
01 Recipes
Recipes
Delicious, gut-friendly meals designed to reduce inflammation and support your health—just pick your dish and enjoy the benefits.
Recipes
-
02 Food lists
Food lists
The EBS Traffic Light system of food categories with more guidance on each color.
Read the guide
-
03 Expert advice
-
04 Forum
Forum
A place for asking questions that might feel too big or too small for professional help, and getting responses from both peers and moderators.
Forum access
Get the EBS app
