My food plan & digital meal planner
My Health Priority:
Improving mitochondrial health (to increase cellular energy)
Good food is the cornerstone to feeling well.
For you, this means supporting healthy mitochondria through the use of therapeutic foods that improve energy production.
Your unique plan focuses on foods that are low-glycemic, gluten-free, low-grain, rich in high-quality fats. Put that all together, and you have an anti-inflammatory, immune-enhancing approach to nutrition (and feeling better).
My food plan
Dig into a comprehensive guide that details what to eat and how to eat it.
My foods at a glance
See all of your recommended foods in an easy-to-read, printable table.
My digital meal planner
Get weekly meals suggestions, build grocery lists, and more. This planner is personalized for you based on your unique focus area and food plan.
Your main focus area is getting more energy.
And when it comes to nutrition, that means increasing mitchondrial function.
Why mitrochondria?
Mitochondria are pretty important: they’re the structure in every cell in your body that makes energy by using oxygen and nutrients from food.
How does that play out in your body?
The cells in the brain, heart, nerves, muscles, and organs all have higher concentrations of mitochondria. These parts of the body are also more susceptible to a premature decline in function. Harmful food choices can contribute to this decline, leading to poor health and chronic illness.
What are some symptoms you might already notice?
Symptoms of mitochondrial damage are the symptoms of low energy. (Makes sense, since mitochondria are the energy suppliers to your cells.) So you might be experiencing fatigue, memory loss, pain, weak nails, sweets cravings, and more.
What’s the bigger, long-term picture?
It’s quite simply rapid aging and/or chronic illness—and no one wants either one of those.
My supplements
My Health Priority:
Improving mitochondrial health (to increase cellular energy)
Your supplements are specifically crafted to further support the nutrition in your food plan. Here’s an easy guide of what to take and when. Click on any supplement for more information.
HOW TO TAKE
Take 2 capsules
Anytime
Food or no food
My lifestyle guide
My Health Priority:
Improving mitochondrial health (to increase cellular energy)
It’s simple, really. The key to achieving your health goals is introducing (and then maintaining) small changes to your daily lifestyle. As you achieve success with one change, build upon it with a bigger change. Before you know it, you’ll have used positive momentum to transform your health—and life overall.
Clean food.
Your Mechanism Wellness Food Plan walks you through the right nutrition, and your Digital Recipe Planner helps you make it happen through meal plans and grocery lists. Meanwhile, this Lifestyle Guide (what you’re reading right now!) will give you other tips and tricks to stay disciplined in introducing change to your diet —and limiting your exposure to toxins in how you choose, prepare, and store your food.
Learn more
A healthy environment
Your goal of avoiding toxins extends beyond the walls of your kitchen. Learn how to set up your home (and assess products you already have) to ensure it’s the healthiest place it can be.
Learn more
Ample sleep and relaxation.
This helps your body fully process the great things you’re doing—and it keeps your mind clear, alert, and able to keep supporting those changes.
Learn more
Consistent exercise and movement.
This really counts! Exercise might be the single most effective component in managing fatigue and pain syndromes. Staying physically active prevents muscle wasting, boosts your mood and ability to cope, and can reduce both fatigue and pain.
Learn more
Clean food.
The what, the why, and the how
With your Mechanism Wellness Food Plan you know what foods to eat, how often, and the scientific reason why they address your symptoms. Your Digital Recipe Planner equips you with personalized meal ideas and shopping lists, so you can stock your kitchen in the right way, with zero guesswork or research. In other words, you’re set up well to start your journey into clean eating.
Now dive deeper—with these tips on how to limit your exposure to toxins in how you choose, prepare, and store your food.
Making clean food choices
Go lean.
Choose lean meats over fatty animal foods, as pesticides concentrate in fat.
Go organic wherever you can.
This includes animal products (meat and dairy).
Read the fine print.
Avoid high-fructose corn syrup, rice syrup, processed foods, and any product with artificial colors or sweeteners.
Water quality is everything.
Make sure that what you drink—and cook with–is filtered.
Setting up clean food storage and preparation practices
Clean your food carefully.
This can mean peeling off the skin or outer layer of leaves of some products or soaking them in a mild solution of additive-free soap (pure castile soap or biodegradable cleanser). It can also be as simple as cutting away bruised areas on produce. Does your food look good to eat? Take time and care with it.
Be mindful with cooking methods.
Choose those that are low-char and allow animal fats to drip away (such a steaming).
Cut the plastic!
Avoid using vinyl cling wrap. And get out of the habit of heating up or storing hot food in plastic. Instead, invest in glass, ceramic, or stainless steel containers for these purposes.
A healthy environment
A two-pronged approach
When it comes to ensuring you’re living in the healthiest environment possible, there’s one clear place to focus on: home base! One aspect of this is assessing the products that are currently in your household and making some changes where needed. The second aspect is ensuring you’re following healthy habits and practices within your household, in terms of cleanliness and toxin exposure.
Finding the right products
Take a look in your medicine cabinet.
Are your personal care products both unscented and fragrance-free? Additionally, you’ll want to avoid antiperspirants, antacids, and acetaminophen.
Resist “stain-resistant.”
If you have carpet, furniture. or clothing that’s stain-resistant, consider phasing it out.
Find the cleanest way to clean.
Choose fragrance-free and solvent-free detergents and cleaning agents. (Did you know you can even make your own with everyday items like baking soda, vinegar, and citric acid? This puts you in control of the ingredients—and is likely to save you money, too!)
Maintaining a healthy home
Become a shoeless household (if you’re not already).
. Remove the shoes you’ve worn outside when entering your home.
Limit your exposure to cigarette smoke
(both inside and outside the home). This one is a no-brainer!
Find your filter(s).
Filter the air in your bedrooms and office with air filters, ionizers, or plants.
Don’t let it stand!
Clear water that has been standing overnight out of your plumbing lines. Make it a habit to flush the toilet or let the tap run for a few minutes before pouring tap water for consumption.
Ample sleep and relaxation
Winding down can be so hard-won.
In our increasingly connected age—between smartphones and streamed TV binging—it can be pretty difficult to set ourselves up for success on this front. Just keep in mind that sleep success starts hours before you actually hit the hay. You want to equip both your home and bedroom environment to support your goals here.
Pre-sleep:
What you drink matters.
It can be tempting to indulge in a wine, beer, or cocktail to wind down—or continue drinking coffee to stay alert well into the afternoon or early evening. But instead you want to minimize caffeine intake—and avoid alcohol intake—4-5 hour before bedtime.
Exercise can key you up.
You also want to avoid this 4-5 hours before bedtime. So think of a morning or mid-day routine versus a post-work one.
Avoid any excess in general,
including large meals and large quantities of (any) liquid before bedtime. You want your body in a calm, moderate place.
In the bedroom:
Light, sound, and temperature:
Minimize the first two (by avoiding electronic devices and using a white noise machine if necessary) and make the third hospitable (through a moderate thermostat reading and great ventilation). Set yourself up with the key atmospheric conditions for relaxation.
If your mind won’t turn off:
- Switch rooms for a while, then come back to the bedroom.
- Try a calming Epsom salt bath. Reset your body and try again.
Consistent exercise and movement
The hardest part about exercise is getting started.
That’s true both in the sense of starting any single exercise session (whether that’s a simple walk around the block or something more intense) and in the bigger sense building a habit over time.
The good news? So many of our barriers around exercise are mental, not physical. Once you achieve some positive momentum, it will become easier and easier to get started and keep going.
Set yourself up for success:
Take care of yourself.
Make sure you’re consistently taking care of yourself: getting up, bathing or showering, and getting fully dressed each and every day. This puts you in a positive frame of mind to do more for yourself.
Keep your movement goal simple: think “daily.”
Frequency is the most important part of any exercise regimen. Once you have that down, you can increase both duration and intensity. Be careful not to start off too aggressively and exceed your daily energy limit. You want to use exercise to enhance how you feel: including your immune system and your mood.
Pick activities that are fun and achievable:
Walking
If you haven’t exercised much lately, you might want to start with a simple walking program.
Bicycling & Swimming
Bicycling and swimming are low-impact intermediate options that can be layered on.
Resistance Exercises
You can improve your muscle tone and endurance with resistance exercises using light weights. (Don’t have weights? You can even use leftover canned goods from your pantry—since you’re trying to eat fresh now!)
Yoga
Yoga increases flexibility and helps with relaxation—and learning how to get started is more accessible than ever now, with helpful instructional videos and free classes.
