!Adrenal ReCode Supplement Suggestions: Tier 2 Food is your primary healing source in Part 1 of Adrenal ReCode. It is the key to helping you create a new physical foundation from which to operate going forward. Supplements are secondary and optional, but quite helpful in healing faster. It generally takes a full two years to heal from the deepest level of adrenal and nervous system imbalances and Adrenal ReCode helps you cut that time down to several months. Choosing recommended and optional supplements will help ground your healing process and expedite your wellness by roughly 30%-50%. They are strategically designed to help you fortify all the nutrition you’re getting from your food.

A Note About Medications You should continue to take all medications as directed by your doctor while on this program.

If you are currently taking thyroid or other steroidal medications you will need to check in every 6 weeks with your doctor because you will be healing and will likely need to lower the dose. The same is true concerning medications for anxiety or depression.

Vendors & Shipping You will need to place orders with the following vendors to get the recommended and optional supplements you’ll need for the program.

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Vendors

PureRXO - Tier 2 Supplement Package [optional]

TWJ Supplement Store - TWJ Whole Daily + Multi-Vitamin [recommended] - Desiccated Liver [if you aren’t going to eat high-quality liver on the program]

Shipping

- Shipping from PureRXO is free within the US on orders of $89 or more, or if you sign-up for auto-delivery.

- Shipping from The Whole Journey Supplement Store is free on orders over $95 within the US.

- If your supplements need to be shipped outside of the US, see the Adrenal ReCode International Supplement Substitutions handout.

Supplement Overview, Ordering & Doses These seven key supplements have been thoroughly researched for their quality, efficacy and clinical synergy to have the most powerful positive impact in order to cut your time healing by 30-50%.

Please read the details below about why Christa selected each product so that you can understand the positive effect they will have on your nervous system and adrenals and make the best decision for yourself about what to include.

Whole Daily + Multivitamin (recommended) by The Whole Journey (120-count) - 2 bottles

The Whole Daily + Multivitamin is the only supplement we recommended you take on the program as it is custom-formulated to help replace micronutrient deficiencies associated with adrenal dysfunction, thyroid dysregulation, and poor cellular energy. All other supplements and supplement packages are optional.

Whole Daily + Multivitamin can be purchased here regardless of whether or not you going to purchase the optional Tier 2 Supplement Package below.

Note: This product is NOT included in the Tier 2 Supplement Package.

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It contains super doses of fat-soluble vitamins, as well as methylated B vitamin support in the higher amounts required to heal your endocrine system. It also includes chromium for blood sugar stability, choline, and inositol for your brain, the right combination of thyroid vitamins and minerals, along with specific antioxidants to protect and nourish your brain, lower high homocysteine levels, and slash inflammation that is unnecessarily driving your cortisol (up or down). This product alone will help you feel 20% better within 21 days of taking it.

Ingredients: Vitamin A (As Mixed Carotenoids from Palm Tree Fruit), Vitamin C (As Ascorbic Acid), Vitamin D (As Cholecalciferol), Vitamin E (As D-Alpha Tocopherol), Vitamin K (As Vitamin K1 Phytonadione; Vitamin K2 Menaquinone-7), Thiamin/B-1 (As Thiamine HCI), Riboflavin/B-2, Niacin/B-3 (As Niacinamide), Vitamin B-6 (As Pyridoxine HCI), Folate (NatureFolate™ Blend), Vitamin B-12 (As Methylcobalamin), Biotin (As D-Biotin), Pantothenic Acid (As D-Calcium

Pantothenate), Calcium (As TRAACS® Calcium Glycinate Chelate), Iodine (As Potassium Iodide), Magnesium (As Di-Magnesium Malate), Zinc (As TRAACS® Zinc Bisglycinate

Chelate), Selenium (As Selenium Glycinate Complex), Manganese (As TRAACS® Manganese Bisglycinate Chelate), Chromium (As TRAACS® Chromium Nicotinate Glycinate Chelate),

Molybdenum (As TRAACS® Molybdenum Glycinate Chelate), Trimethylglycine, Quercetin, Rutin, Vitamin E Isomers (as DeltaGold® delta and gamma tocotrienols), Hesperidin, Boron

(As Bororganic Glycine), cellulose (capsule)‚ rice bran extract‚ silicon dioxide. DOSE: 2 with breakfast & 1 with lunch

Tier 2 Supplement Package The optional Tier 2 Supplement Package must be ordered through the PureRXO store here and includes the following:

- 1 Bottle of Pure Encapsulations Chromium picolinate [200 mcg 60 Capsules]

- 1 Bottle of Pure Encapsulations PS Plus [60 Capsules]

- 1 Bottle of Pure Encapsulations Rhodiola Rosea [90 Capsules]

● Note: DO NOT TAKE Rhodiola Rosea if pregnant or lactating

- 1 Bottle of Pure Encapsulations Ashwagandha [120 Capsules]

● Note: DO NOT TAKE Ashwagandha if pregnant or lactating

- 1 Bottle of Pure Encapsulations L-Theanine [60 Capsules]

- 1 Bottle of Pure Encapsulations Vitamin D3 [1000 IU 60 Capsules]

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Please note: - Whole Daily + Multivitamin and Desiccated Liver are NOT included in the Tier 2

Supplement Packages and must be ordered separately from TWJ Supplement Store here.

Tier 2 Individual Supplements & Ordering Information

Ashwagandha by Pure Encapsulations (120-count) - 1 bottle The Ashwagandha can be purchased individually here

Please note: - If purchasing independently, be sure to select 120 count - DO NOT take if pregnant or lactating

Ashwagandha root is also referred to as Indian Ginseng has an extensive, 4,000-year history of traditional use. This is one of our favorites and is best for sensitive souls. Ashwagandha has potent adaptogenic properties and provides multiple benefits for individuals who have compromised health due to extreme stress exposure that has hit their central nervous system. It has been shown in clinical studies to work as well if not better than anti-anxiety medication within three weeks time.

It’s adaptogenic properties promote general mental and physical wellness, including support for occasional stress, joints, memory, immune function, as well as healthy lipid and glucose metabolism.

Research proves its benefits to both the adrenals and the thyroid simultaneously. Ashwagandha gently regulates mood and restores a sense of calmness, even under times of high-stress by reducing our stress hormone, cortisol. It’s particularly helpful for those who feel tired and wired, and who experience anxiety and/or insomnia.

Ingredients: Ashwagandha (Withania somnifera) extract (root), hypoallergenic plant fiber (cellulose), vegetarian capsule (cellulose, water) Not to be taken by pregnant or lactating women.

DOSE: 1 with lunch and 1 with dinner

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Chromium (Picolinate) - 200 mcg by Pure Encapsulations (60-count) - 1 bottle Chromium (Picolinate} can be purchased individually here.

In order to heal your adrenal glands, you must be able to metabolize glucose efficiently, and you must be able to metabolize fat in order to create room in your liver to rebuild your glycogen reserves for long-term healing. Taking an additional 200 mcgs of chromium picolinate daily (you’re receiving 200 mcg daily from your Complete Multi) will help you to achieve better metabolism and contribute to balanced weight, moods, and energy levels. You will be eating more frequently on the Adrenal ReCode program in order to heal and chromium

will help you to eat less frequently by the end of the program without getting “hungry”.

Chromium picolinate was selected over chromium GTF (glucose tolerance factor) because it’s a highly utilizable form of chromium (most dietary chromium is hard to absorb with only 2.5% being absorbed in the intestines which is why many people are deficient). Studies show that chromium picolinate may reduce the risk of insulin resistance.

Ingredients: Chromium (as chromium picolinate), hypo-allergenic plant fiber (cellulose), vegetarian capsule (cellulose, water)

DOSE:One with lunch.

Desiccated Liver Desiccated Liver can be purchased here by Radiant Life (180-count)

Note: - This product is recommended if you will NOT be eating 4 ounces of high-quality liver a

week. - This product is NOT included in the Tier 2 Supplement Package

Most adults do not get enough of choline and inadequate intake can lead to poor liver function, fatty liver, gallstone formation, premenstrual syndrome, fibroid tumors, fibrocystic breast disease, and other hormonal disorders in women, along with poor memory, and nerve degeneration.

Taking 2 liver pills a day plus eating 1 egg yolk per day will give you enough bio-available usable choline to help you emulsify fat, making a huge impact on liver health so that you can

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better digest your fat, detoxify your liver from medication, radiation, pollution, alcohol, and other toxins.

Liver will help with the absorption of the crucial fat-soluble nutrients you are taking in via your diet to build cellular energy and heal your nervous system. If you will eat liver two times a week you do not have to order this supplement. We recommend one egg yolk daily on Adrenal ReCode to make up for the remainder of your needs of bioavailable choline/inositol. Ingredients: Desiccated Liver (Bovine), BSE-free bovine gelatin

DOSE: 1-2 with breakfast and 1 with lunch. Note: If you don’t eat eggs, take 3 liver pills daily while on Adrenal Recode. Otherwise, take 2.

L-Theanine by Pure Encapsulations (60-count) - 1 bottle L-Theanine can be purchased individually here.

L-Theanine is a unique amino acid derived from tea and is the biologically active constituent of green tea responsible for promoting relaxation. Five randomized controlled trials found L-theanine reduced stress and anxiety in people who were experiencing stressful situations. Another study found that it increased alpha brain wave activity, which is an indication of an alert/relaxed mental state. The best part is that it increased relaxation rapidly without causing drowsiness and a reduced resting heart rate.

Theanine has been reported to moderate the effects of caffeine on the central nervous system. It has also been shown to support healthy neurotransmitter function. When paired with caffeine, L-theanine may help increase focus and attention. A 2013 study found that moderate levels of L-theanine and caffeine (about 97 mg and 40 mg) helped a group of young adults to focus better during demanding tasks. The study’s participants also felt more alert and less tired in general. According to another study, these effects can be felt in as little as 30 minutes.

In another a clinical test, theanine also provided both mental and physical support for women, including moderation of occasional irritability and stress and promoting a healthy attitude.

Ingredients: L-theanine, vegetarian capsule (cellulose, water), hypoallergenic plant fiber (cellulose)

DOSE: 2 before bed.

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2 as needed for anxiety and stress during the day or with your green tea or coffee mid-morning for attention and focus.

PS Plus by Pure Encapsulations (60-count) - 1 bottle PS Plus can be purchased individually here.

Phosphatidylserine (PS) is a phospholipid found in all cells but is most concentrated in brain cells. It binds to high cortisol (stress hormone) and brings it down to help you feel calm and relaxed enough to sleep at night so that your cortisol can spike in the morning when it’s supposed to. A key substance to restoring healthy cortisol rhythms, PS is also crucial to healing the myelin sheath, which is the plasma membrane that protects your nerves. Image the myelin sheath like electrical tape protecting your nerves and when you experience trauma, sandpaper grates the electrical tape making it rough and frayed. It stays like that even after the trauma is no longer occurring and needs help healing. PS is like soothing honey or jelly to restore the damage the sandpaper does, making the myelin sheath smooth again.

This familiarly termed “brain nutrient” supports cognitive function, emotional well-being, and behavioral performance by restoring cell membrane composition. This soy-free (sunflower-based) phosphatidylserine formula has also been shown to support memory, mental processing, and overall cognitive function. This proprietary blend provides a powerful antioxidant and phytochemical complex from blueberry, strawberry, and spinach. These fruit and vegetable extracts have been shown in studies to support healthy neurotransmitter production, release and signaling in addition to protecting the central nervous system from oxidative stress associated with aging. We target the use of this complex for healing the myelin sheath to support total nervous system healing. PS cannot be obtained with diet. Ingredients: Sharp-PS® GREEN phosphatidylserine (from sunflower lecithin) (soy-free), PhytoMemory proprietary blend providing wild blueberry (Vaccinium angustifolium) extract (fruit), Orléans strawberry (Fragaria x ananassa) extract (fruit), and spinach (Spinacia oleracea) extract (leaf), vegetarian capsule (cellulose, water), hypoallergenic plant fiber (cellulose), maltodextrin, silicon dioxide, tricalcium phosphate, ascorbyl palmitate

DOSE: 150 mg at night before bed.

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Rhodiola Rosea by Pure Encapsulations (90-count) - 1 bottle Rhodiola Rosea can be purchased individually here.

Please note: DO NOT take if pregnant or lactating

Rhodiola Rosea is also known as golden root or Arctic root and is native to Asia and Russia and has been used traditionally for hundreds of years in countries including Russia and Siberia. Due to its ability to increase resistance to multiple types of stressors (both physical and emotional), this botanical has been well studied and widely used to assist with fatigue and burnout, support the nervous system, regulate mood (especially to assist with depression) and provide greater mental clarity.

Rhodiola Rosea may also promote energy metabolism. In a university study, it enhanced physical work capacity and improved recovery time for individuals participating in a high-intensity exercise. In a separate study, this extract was shown to promote endurance and coordination in athletes.

This adaptogenic botanical has also been shown in clinical studies to help sustain levels of neurotransmitters such as serotonin, dopamine, and norepinephrine; for this reason, Rhodiola is amazing to help with depression, but should not be taken concurrently with an SSRI unless you are working with a practitioner.

We love using Rhodiola in place of stimulants like coffee, to boost cognitive functioning, short-term memory, and concentration. Rhodiola is more of a stimulating adaptogen when compared to other adaptogens so it shouldn’t be taken after 1 pm.

Rhodiola Rosea has also demonstrated the potential to support liver function, glucose and insulin metabolism, in addition to providing antioxidant and cellular protection. Rhodiola may be contraindicated for individuals taking adrenergic-blocking and antiarrhythmic medications.

Ingredients: Rhodiola Rosea extract (root), hypo-allergenic plant fiber (cellulose), vegetarian capsule (cellulose, water)

DOSE:1 with breakfast and one with lunch for 45 days (until the bottle is gone).

Vitamin D3 - 1,000 IU by Pure Encapsulations (60-count) - 1 bottle

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Vitamin D3 can be purchased individually here.

Get your vitamin D3 tested during the program. It should be 60-100. If it’s under 60, add an additional 3,000 IU per day for 60 days, for a total of 5,000 IU (including 1,000 IU in your Multi). If it’s 60-80, this dose is fine for two months, and if it’s above 80, do not take this additional Vitamin D. Vitamin D levels have been shown to decline with age, due primarily to a reduction in either absorption or metabolism by the liver. Decreased exposure to sunlight, a vegetarian diet, or a low intake of vitamin D fortified foods also plays a role in inadequate vitamin D levels.

One important yet little-known fact of the numerous functions of vitamin D is its role in the regulation of nervous system development and function. Vitamin D has a neuroprotective effect, meaning it protects nerve cells against damage, degeneration, or impairment of function and is thought to prevent oxidative damage to nervous tissue. Vitamin D may also provide cardiovascular support, which may be attributed to its effect on calcium metabolism.

Clinical studies suggest that vitamin D deficiency may lead to an increased risk of disease of the central nervous system (CNS), particularly schizophrenia and multiple sclerosis. Adequate intake of vitamin D during pregnancy and the neonatal period seems to be crucial in terms of prevention of these diseases.

Ingredients: Vitamin D (as cholecalciferol)(D3), hypoallergenic plant fiber (cellulose), vegetarian capsule (cellulose, water)

DOSE: 1 with breakfast

Note: There is an additional 1,000 IU in Whole Daily + Multivitamin

References:

https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/ https://www.journals.elsevier.com/journal-of-nutrition-and-intermediary-metabolism https://www.mdpi.com/2306-5710/2/2/13/htm https://www.liebertpub.com/doi/pdf/10.1089/10762800151125092 https://www.ncbi.nlm.nih.gov/pubmed/28829155 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3541197/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296439/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4480845/

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Adrenal ReCode Supplement Doses

TIER 1

2with breakfast

1with lunch 1

with lunch and

1with dinner

1with lunch

1-2with breakfast

1with lunch

2before bed

1before bed

1with breakfast

1with lunch

1with breakfast

TIER 2

Ashwagandha & Rhodiola Rosea - do no take if pregnant or lactating.

Liver - This product is not needed if you will eat 4 ounces of liver a week.

L-Theanine - take an extra 2 as needed for anxiety and stress during the day or withyour green tea or coffee mid-morning for attention and focus.

DOSAGE NOTES