!Food List and Dietary Guidelines

Please read this document completely before beginning your Adrenal ReCode program.

Food List Guidelines

Fresh Fruit

- Options will vary depending on the season and/or region.- Frequency: 1-3 servings daily

- Serving size: ½ cup

Tips: 1. Fruit must be ripe and/or in season.2. Unripened fruit must be cooked for better digestibility. 3. Peel pears and apples to avoid the irritants from the

pectins from the skin. 4. Be sure melons are ripe but not moldy.5. Seeds in fruit such as berries can cause gut irritation

and should be avoided by those experiencing severe digestive distress. Choose fruit without seeds. We’ve listed our favorites for you on your Food List.

Root Vegetables and Winter Squashes

- Frequency: 1-3 servings daily

- Serving size: ¾ cup Tips:

1. All root vegetables and winter squashes must be well cooked.

Muscle Meats

- Includes all red meats such as bison, beef, and lamb, as well as poultry and pork.- Frequency: 2-3x daily - Serving size: 3-4 ounces

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Tips:1. Always include broth or collagen in any meal containing muscle meat. Doing so will

reduce the inflammatory potential of the muscle meat and assist your body in the breakdown and assimilation of the protein.

2. If you experience heaviness, a sense of being too full after eating, or bloating and gas after consuming muscle meat, reduce your portion size by half and include a cup of broth and/or collagen into the meal as a supplemental, non-inflammatory protein source.

3. As you continue taking the steps to meet your body’s dietary needs and provide your adrenals, thyroid and nervous system the nourishment they need to find balance, your digestion will improve. In the meantime, take 1-2 digestive enzymes when eating food you find difficult to digest.

4. To avoid over consuming any one source of muscle meat rotate your proteins daily. Example: Monday, if you have meatloaf for dinner, make enough to package the leftovers for lunch the next day. Tuesday, if you have fish for dinner, make enough to package the leftovers for lunch the next day, etc. Don’t eat the same type of animal protein more than two consecutive meals in a row.

Organ Meats

- Organ meats, particularly liver, are known as nature’s multivitamin. They are a dense source of nutrition packed with high amounts of protein, minerals, iron, selenium, magnesium, zinc, fat soluble vitamins A, D, E and K, B vitamins and folate.

- Despite the amount of food you eat (even if it’s healthy), when your body is stuck in a state of chronic stress and inflammation, it has no choice but to steal from Peter to pay Paul, leaving you malnourished and depleted of all the vitamins and minerals essential to every function in your body.

- Organ meats are well known for highly bioavailable heme iron (iron that comes from animal sources) that the body can easily absorb, unlike the non-heme iron from plant sources. For women with heavy cycles, consuming iron is strongly recommended.

- Frequency: weekly - Serving Size: 3-6 ounces per week (notice this is ounces not servings because we’re

using it like a supplement).

Tips: 1. If you cannot tolerate the taste of organ meats, we hear you! Take 2 Radiant Life Liver

capsules per day. 2. If you do like organ meats and are game to try a new recipe, you will love Mary’s

Bangin’ LIver Recipe. We have several other tried and tested liver recipes in your Adrenal ReCode Recipes Book.

3. See if you can tolerate ½ ounce in your morning smoothie without tasting it. 4. Avoid organ meats if your serum iron levels are elevated.

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Broth and Collagen/Gelatin

- Frequency: Daily - Serving Size:

- Broth - 8-16 ounces daily - Collagen - 4-6 Tablespoons daily

Benefits of broth and collagen: - Helps heal the adrenals and nervous system

30% faster.- Provides support and strengthens the

health of the immune system.- Aids in digestion. - Improves the efficiency of protein digestion.- Provides easily digestible minerals,

including calcium and trace minerals to support nervous system healing and function.

- Does not contain tryptophan and cysteine making them non-inflammatory proteins.

Tips for using broth: 1. Homemade or store-bought broth must be slow-cooked to make it medicinal. If you

have a histamine reaction (allergy-like symptoms that can cause an overgrowth of bacteria) to bone broth, cook it for 2 hours instead of 12-24 hours. If you are not making your own broth, order from The Flavor Chef and use code RECODE10 for 10% off.

2. Drink broth just as you would a cup of tea in a mug. It can be used as a snack with the addition of collagen, coconut oil, ghee, or egg yolk, and fruit or as an addition to a meal. Broth recipes can be found in the Adrenal ReCode Recipes handout.

3. Steam the vegetables you plan to use in your broth if making your own. 4. Use as a base for soup.5. If you do not do well on bone broths, try starting with 4 ounces of slow-cooked, AIP

(autoimmune protocol) chicken bone broth from The Flavor Chef.

Tips for using collagen/gelatin: 1. There are 2 forms of collagen powder - hydrolyzed collagen, which will dissolve in any

liquid and is very useful when making smoothies and mixing into drinks or sauces, and non- hydrolyzed collagen which is the closest form to real collagen as it gels up in cold liquids, similar to jello.

2. Non-hydrolyzed collagen can be used as a base for gravy, homemade gummies, sauces and soups. We prefer hydrolyzed because it’s so much more user-friendly.

3. Fold collagen into ground meats while cooking in order to digest them better. 4. Add to smoothies, soups, sauces, salad dressings, teas, and coffee. 5. Add to yogurt.

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6. Shake it up in your Adrenal Healing Creamsicle. 7. When introducing gelatin/collagen start slowly by adding 1 Tablespoon per day. This

can be taken all at once or broken down into two ½ Tablespoon servings. 8. If collagen is already a part of your nutrition practice it should be used in combination

with broth and not as a substitute for broth. Although a great tool, the real thing is always better.

9. Do not exceed 6 Tablespoons of collagen in 1 day or 30 grams of protein coming from collagen or broth. Therefore if you have 1, 8-ounce cup of broth per day, you will only consume 4 Tablespoons of collagen. If you have 16 ounces of broth per day, you will only consume 2 tablespoons of collagen. And conversely, if you have 6 tablespoons of collagen in one day, you will not drink broth (but again, we prefer broth to collagen for your healing process).

10. If you do not do well on beef or pork collagen, you may consider using a marine collagen or simply stick with broth if you cannot tolerate any type of collagen. As you

heal, your body will be able to use it medicinally

Fish

- Frequency: 1-3 x per week- Serving Size: 3-5 ounces

Tips: 1. Choose only wild caught seafood. 2. Fish and shellfish should be consumed no less than 1 x per week. If you are not a big fan

of fish, choose something like halibut or mahi mahi. The consistency is more along the lines of a chicken breast and will typically seem less “fishy”.

3. Optimal consumption would be 2-4 x per week since they are one of your power proteins.

Dairy

- Milk dairy contains your perfect macronutrient balance of protein, carbohydrate and fat. It also offers an ideal ratio of calcium and phosphorus for your bone and teeth health and contains all essential trace minerals. Contrary to popular belief and villainize milk, top quality milk can be a very healing food.

- Frequency: 1-2x/day (if you tolerate it)- Serving size: 8 ounces

Tips:1. A glass of grass-fed milk (and preferably raw if you can find it and trust the source) is

not considered a meal/snack unless it’s paired with a 1/4 - 1/2 cup of fruit and 1 tablespoon of collagen. You can use cow or marine collagen. If you’d like to go deeper

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into why raw milk is a completely different food than pasteurized milk and is still full of all the good enzymes and beneficial bacteria that we need. Review this article on Using Raw Milk For Digestive and Immune Healing

2. Avoid dairy if you suspect or have a known intolerance to dairy. Coconut milk (without carrageenan) is a great alternative to dairy.

3. If you have been avoiding dairy for a period of time and want to add it back in (you don’t have to), go slow and start by adding 1 oz of goat or sheep cheese. Wait 2-3 days to help identify any adverse reactions (congestion, bloating, fatigue) and have another 1 oz. If you find you are not having any adverse reactions 2-3 days after that, you may add in goat or sheep's milk and continue with 1 oz per day for 2-3 weeks before increasing to a 2 oz portion. Goat and sheep's milk products are easier to digest and digest quicker than cow dairy.

4. When reintroducing cow dairy back into your diet start with 1 oz of organic ricotta cheese, mascarpone or Parmigiano Reggiano only. These varieties can be found without the questionable enzymes and cultures found in most cheese, and are easier to digest. Follow the same path as above. You may try milk after one successful week with no adverse reactions.

Additional Protein Guidelines:

1. 30% of your protein intake should be coming from “power proteins” because they are the easiest to digest and use for fuel. Power proteins include: broth, collagen, dairy, eggs, low-fat white fish, shellfish and liver. Focus on these proteins.

2. If you have a known or suspected intolerance to eggs, avoid using the egg whites and only consume the egg yolk.

Fats

- For many, ReCode fat rules will have you cutting back dramatically on the amount of fat you are used to consuming, especially if you came from a Paleo or Ketogenic approach.

- Frequency: Include in every meal/snack - Serving size: 20-30% of your daily diet should come from fat

Tips:1. Avoid the excess consumption of fish oil, vegetable oil, nut and seeds, and their oils. 2. Avoid over-consuming fat. 3. Animal protein and dairy contain fat so you will only need to add very small amounts

to the meal if any at all. An over indulgence of fat (which is super common) will be hard on your liver and can prevent it from rejuvenating to the point where it has the space to rebuild your glycogen stores. Your body has to be in a stressed state in order to use fat for immediate energy. In order to heal your adrenal glands and nervous system it’s important to reduce your exposure to that compensated state.

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4. Low-fat fish, broth, shellfish, and low-fat cuts of meat contain little to no fat. Add ½ to 1 tablespoon of fat (coconut oil, butter, ghee, or avocado oil) to these meals, depending on the portion size. Since this is not a lot of fat to add, you might choose to steam fish or grill, bake, or broil meat whenever possible in broth and then add the oil to it afterward. This is a better cooking approach than sautéing in oil.

5. Eating high-quality, saturated fat in moderation and proper balance is very effective at slowing the rate of digestion, contributing to blood sugar regulation and satiation for a longer period of time.

6. Choose organic refined coconut oil to avoid digestive irritation from the coconut meat in the unrefined oil. Although minimal, if you have a history of digestive issues, this can be an added stress to the system.

Above the Ground Vegetables (Raw)

- There are some above the ground vegetables you can eat raw. These vegetables are primarily water and can be considered a free food.

Tips: 1. Remove the seeds from raw vegetables (cucumbers and tomatoes). 2. Always include a root or fruit when consuming raw or cooked vegetables . 3. If you are someone with chronic digestive issues avoid consuming raw leafy greens

(always cook them).

Nuts and Seeds and Oils

Frequency: 2-4 times a week, as noted Serving size:

- Cashews (no more than 10 at a time, three times a week) - Note: You should only have 30-40 cashews a week split up over 3-4 nights if

you are choosing the Salty Banana with Cashews as your bedtime snack. Therefore, you should not do the Salty Banana every night.

- Macadamia nuts can be substituted for Cashews. - If you prefer not to use any nuts at all, you can use raw cheese.- Pumpkin seeds (no more than ⅛ cup at a time, twice a week)

- Sunflower seeds (no more than ⅛ cup at a time, twice a week)- Walnuts (no more than ⅛ cup at a time, twice a week)

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Beverages

Beverages to enjoy on The Adrenal ReCode:- Coconut water: drink up to 12 oz daily - Water with a pinch of pink salt for minerals and

absorption - Sparkling water in moderation (2-3/week) - Tulsi tea (2 cups/day) - Green tea - Golden milk (nightly) - ReCode approved smoothies - No more than 12 ounces of coffee 4x/week

(alternate with organic green tea) and not before 10 am or after 1 pm for the first 3 weeks and then discontinue coffee for the rest of the program.

- No more than 1 glass of wine per week, preferably no alcohol until after the ReCode.

DIETARY GUIDELINES

The Dietary Guidelines outlined below are designed to help you create an environment that makes it easy for your body to heal.

Please make sure to give yourself a few weeks to adjust to this new way of eating.

This is different then other approaches where you just start following a plan straight out of the gate. Your body’s response with each meal will determine where you go next and how fast you get there.

The effort you put in just a few short weeks will be well worth it.

Remember, you are reversing months, likely years of chronic stress on your adrenals, brain, thyroid, and nervous system. The average person takes two full years to completely recover from adrenal fatigue, thyroid disorder, and nervous system dysfunction.

The Adrenal ReCode is designed to help you shift your physiology and gain expedited healing within only a few months, so the effort must be concentrated in order to achieve results.

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Below, you’ll find information on:- Planning Your Plate - Food Frequency - Quality Control - Reintroducing Carbohydrates - Daily Guidelines

Planning Your Plate

The first few weeks our focus is to get you eating metabolic and nutrient-dense foods that support all four body systems (brain, thyroid, adrenals, and nervous system), while establishing the food frequency that works for your current state of health.

As you move into weeks 4 - 10, you’ll get more comfortable with these foods and will be able to begin to easily identify what combination of macronutrients (fat, protein and carbohydrates) work best to help you stay balanced and healing.

This may be frustrating for some people. It can be uncomfortable to not have us tell you exactly the ratio of macronutrients to eat because most of us want a very specific guideline to follow that comes with guaranteed results.

Since the hormones and nervous system are the most sensitive systems in your body, the only way to affect long-term change is for you to tune into to your body, mind and emotions to refine what combination of food works best for you, with our help of course.

You are not expected to carry around a measuring cup. However, developing a better sense of what a portion size looks like will be helpful. Please use the following chart as a general reference guide to help you easily visualize portion sizes

This will be handy, as you begin to log your meals by tracking your approximate portion size in your food ‘Log’. Getting into the habit of keeping a food ‘Log’ will assist you in establishing meal and snack sizes that work best for your body and your current state of health. It’s an essential part of customizing your Adrenal ReCode and getting the results you desire.

We consistently help you fine-tune and put it all together in the “How to Implement” webinars.

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Adrenal ReCode Portion Size ChartEffectsHAND SYMBOL EQUIVALENT FOOD EXAMPLES

2 PALMS = 2 CUPS

FIST = 1 CUP

SMALL HANDFUL= 1 OZ

THUMB = 1 OZ

LARGE HANDFUL = 1/2 CUP

THUMB TIP = 1 TBSP

3 FINGERS = 3 OZ

4 FINGERS = 3 OZ

Salad

Non-StarchyVegetables

(raw)

Yogurt

Non-StarchyVegetables

(cooked)

MeatFish

Protein

FruitPotatoes

Broccoli SproutsChips

NutsTrail MixCheese

DressingNut Butter

OilsButter/ghee

Seeds

Picture Your Plate

As a general rule, your meal portions will consist of:- About half ReCode-approved non-starchy vegetables

- ¼ or 3-4 ounces of protein ‣ If it’s a high-fat animal protein like beef, lamb, or salmon, this will be the only

fat included with your meal. You should not add additional oil to cooking with high fat meats and instead use broth to steam them or bake, grill, or broil them.

‣ If it’s a lower-fat protein like white fish, shellfish, you may add one tablespoon of our ReCode-approved fats.

- Fat will be included in your protein unless your protein source is low fat. If the latter is the case, you will add fat to your protein when cooking or add it to your fruit, root, or vegetables.

- The other quarter of your plate should be a ReCode-approved root vegetable or fruit, but not both for proper food combining and easier digestion.

Note: Snack ideas, meals, and recipes can be found in Module 2.

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Food Frequency

Eating small meals more frequently throughout the day provides your body the fuel it needs to meet the demands of your day. When your body is in a state of adrenal insufficiency the release of stress hormones increase, shutting down the function of your thyroid (telling it to lower metabolism) and leaves you stuck in a chronic state of exhaustion and anxiety at the same time. This is called the ‘NO Zone’ cycle.

The only way to shut down the vicious ‘NO Zone’ cycle is to interrupt it by giving your body the specific fuel it needs at the specific time in order to shut-down the stress response (overactive adrenals/sympathetic nervous system overload), feed the thyroid (improve metabolism), and nourish the brain (to make adequate neurotransmitters that support hormone production).

By eating more frequently, you are able to provide your body with the proper balance of macronutrients at the proper time, helping your system become more balanced and regulated. This is the ‘Healing Zone’.

Over time, as the ability of your liver to store energy (in the form of glycogen) returns and becomes efficient, your blood sugar regulates for longer periods of time (even when you go a long time without eating), and your resilience to stress strengthens.

As the ‘Healing Zone’ becomes your new normal, you are ReCoding your body to operate differently than ever before.

Food Frequency Guidelines

Take it slow. We go slow because we don’t want to shock your body or cause unnecessary weight gain. If you’re currently eating 2 meals a day, start by increasing your food frequency to 3. If you’re eating 3 meals a day, increase to 4 and so on. The gradual increase in food frequency will solve your cell starvation problem that is keeping you locked into stuck hormonal patterning. As you continue to refine your food frequency during your program, you will begin to discover how often you need to eat to feel balanced and planning your meals

will get easier.

Follow our meal plans each week and prep your food on Sunday nights (or choose a night of the week that consistently works for you).

Cook multiple portions at dinner to have lunch for the next day.

Accept that you will be eating every 2-3 hours for several months to help replenish your fuel tank and decrease your stress hormones, so be prepared and plan accordingly.

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If you, like most of us in adrenal fatigue, forget to eat or find eating to be an inconvenience, set an alarm on your phone to remind you to eat in order to maintain this healing schedule.

Eat breakfast within 30 minutes of waking/rising if you are following Tier 2 or within 1 hour of waking/rising if you are following Tier 1. Make sure breakfast contains protein, fruit (as your carb), and healthy fat.

Smaller meals are better: Eat only until you are 80% full (you should never feel “stuffed” on the ReCode). Remember that your next meal is coming sooner than in the past (i.e. every 2-3 hours), so adjust accordingly.

Body language: Before and after a meal, tune into your body and really listen to what it is telling you. By paying attention to how you feel before and after eating a specific meal helps you identify if it worked for you or not. This simple conscious act will make logging more fruitful.

Pack a cooler with ice: If you work out of the house, bring a small cooler with you containing all the food you will need for the day. By having snacks and meals on hand, you’ll save time, money and stress.

Use a thermos: hot beverages and broth based soups are a great way to keep your fuel tank full and are convenient when you have a busy schedule.

Please note: Tier 1 has the option of consuming a nighttime snack if needed.

For Tier 2 it is required to consume a nighttime snack to help regulate blood sugar during the longest period of fasting throughout your 24-hour day and prevent a cortisol spike and waking up with a pounding heart between 1-4 am.

Remember to:

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Quality Control

Eating high-quality, pesticide-free food is essential in rebalancing the adrenals, thyroid and nervous system. As these systems are already compromised, we cannot introduce unnecessary chemicals and toxins to them.

To achieve the greatest level of nutritional benefit from using your food as medicine, choose organic fruits and vegetables. If you are unwilling or unable to buy all organic fruits and veggies at least make sure you are ensuring The Dirty Dozen are organic and use a fruit and veggie wash on non-organic produce to wash off the pesticide residue. A homemade fruit and veggie wash recipe is provided in The Dirty Dozen link above.

Other Rules for Quality Control:- Dairy should be grass-fed and organic, preferably raw if you can find it and if you trust

the source. - Seafood should be wild. We like Vital Choice for high-quality, affordable seafood. - Meat and eggs should be organic, non-GMO, and pasture-raised. We like Butcher Box

for high-quality affordable meats. Please read about the importance of clean animal protein here.

- If you aren’t going to make your own broth, order broth from The Flavor Chef. (US only). They use artesian well water, pasture-raised bones, and organic herbs and spices and are one of the only brands that test negative to glyphosate (a chemical found in the weed killer round up) when put through independent testing. The code RECODE10 can be used at checkout for 10% off your order.

Re-Introducing Carbs for the Low Carb Person

Finding the ideal balance between each meal and snack is key to regulating blood glucose levels and to shutting off the fight-flight-freeze response of the sympathetic nervous system, stopping the excess release of stress hormones, and feeding the thyroid effortlessly.

You especially know this to be true if you went on a diet where you only ate protein and

veggies and felt like something was “missing” during or after your meal, leaving you feeling unsatisfied or craving something sweet. This was your blood glucose calling for help.

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Combining carbohydrates, proteins and fats at each meal will slow the breakdown of your food, helping to

regulate your blood glucose for a longer period of time.

If you have been following a low carbohydrate diet for longer than a 6-week period of time before joining us it will be important to introduce carbohydrates back in slowly to avoid weight gain.

Guidelines for introducing carbohydrates back into your diet:1. Start with only 1/4 cup of fruit with breakfast and only 1/4 cup of root vegetables or

other fruits at the rest of your meals. - If you tolerate that well without (unwanted) weight gain, you can increase the

fruit to ½ cup with breakfast and then after another few days to one week

without unwanted weight gain, increase to ½ cup of root vegetables or fruit with the rest of your meals.

2. If you feel hungrier than normal or fatigued immediately following a meal with the added carbohydrates, cut the above suggested intake to ½ the amount and remain there until you no longer feel that way. As your body recovers its ability to metabolize and use carbohydrates, you will be able to increase your intake over time and/or if needed.

Going slow is crucial here (without being afraid of these healing foods) in order to maintain a healthy weight and to implement our strategy.

Getting into the ‘Healing Zone’ requires proper carbohydrate intake (aka. Healthy sugar). It’s your body’s primary and preferred source of energy that can be used as immediate energy within the body.

Daily Guidelines

1. Eat breakfast within 30 minutes or 1 hour of waking up (depending on which Tier you are following).

Following the longest fasting period of the day, eating breakfast is essential to supporting the adrenal glands, increasing energy conversion and regulating your blood glucose.

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If you find you do not have much of an appetite for breakfast, choose one of our lighter meal options and plan to eat again within 90 minutes. Your appetite in the morning will increase as you heal because your liver will strengthen. NEVER skip breakfast!

Some examples of light meals might include: - ReCode Breakfast Broth (this is just broth with an egg dropped into it) with a side of

fruit - Plain yogurt (cow, goat, sheep, or coconut) with added collagen (animal or marine) and

fruit - Cottage cheese or coconut yogurt on a sweet potato pancake with a cup of broth - A smoothie with high-quality protein and collagen, frozen tropical fruit, and coconut

milk

Refer to your meal and snack options for additional choices. 2. Eat protein, carbohydrates and fat with each meal/snack.

Eating carbohydrates, protein and fat at each meal provides the balance your body needs to help regulate blood glucose levels throughout the day. Your meal and snack options are structured this way.

3. Choose portion sizes you feel will keep you satisfied for 2-3 hours.

Start with what you deem to be a good portion size for you in order to keep you full for a few hours. As you begin to tune into your body before and after a meal you’ll refine this. Everyone is different. Some of you will feel better on all mini-meals throughout the day, while others function better when they alternate between snacks and meals. You will need to experiment to see what works best for you.

Some people feel better on 4 meals a day where others cannot get by without 6.

Be open to your portion sizes varying at different times of the day and do not get attached to having to eat 6x per day. Adjust as you go (with our help).

You will know your portion sizes are correct when after several weeks, you experience: - Feeling satisfied after eating - Stable, good energy - Mental clarity - Fewer cravings - An increased sense of calm

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