Supplements for stressed out adrenal body type

Holy basil/ tulsi
Ashwaganda
Shatavari
Rhodiola

The Adrenal body type by Dr. Eric Berg

Diet for the adrenal body type:

High protein,high fat, no cruciferous vegetables
High protein is recommended as the body breaks down its tissues a lot due to stress. High fat is recommended as typically the adrenal body type suffers from blood sugar issues and fat keeps them going.
Consume protein earlier in the day and not just before bed.
The adrenals need cholesterol to make hormones.
Cruciferous is not recommended due to bloating.Consume others.
7 cups of vegetables per day.
Fats : nuts ,avocados and cheese, plain yoghurt.

 Exercise:

Walking,stretching and yoga

The 2 types of exercise for belly fat:

High intensity and low intensity.
High intensity includes basketball, interval training,sprinting and hopping.
Low intensity includes walking.
High intensity is anaerobic exercise.
Low intensity is aerobic which uses more oxygen.
Both burn sugar and fat.
After 25 minutes of walking the body starts burning fat in low intensity exercise.
Walking is a great exercise for a beginner and is relaxing.
High intensity exercise is great if you are able to recover from it.
Walking outdoors is a stress reliever,so its great for adrenals.
HIIT burns sugar immediately.14-48 hours after workout fat is burnt during deep sleep/recovery.

How to fix a slow metabolism:
When you go on a diet, you slow your metabolism.
Increases hunger and cravings.
Age slows your metabolism.Exercise increases hunger and boosts cravings. Since losing fat is anti-survival,its unnatural.
How to lower your bodyfat set point?
What destroys the set point?
The pancreas contains the Islets of Langerhans.The beta cells (60%) produce insulin. Insulin regulates blood sugar in the blood.Insulin has other functions.It affects fat metabolism,protein metabolism.It converts sugar into cholesterol,triglycerides,retains sodium, drives amino acids into the cells.
Greater the intake of carbohydrates, greater the storage of excess as glycogen.
This leads to fatty liver.
Uncontrolled blood sugar leads to muscle wastage.This is what destroys diabetics.
Normally the blood sugar range is 80-100 mmol before a meal.It spikes to 120-140 after a meal.
In a diabetic, it rises too high and takes a long time to come down.
Elevated insulin levels for a long time leads to insulin resistance.
Symtoms of insulin resistance:

• Fatty liver
• Brain fog
• High fasting insulin
• Belly fat
• bloating
• sleepy after meals
• high blood pressure
• cravings and hunger(certain parts of the body)
• Dark pigments in certain parts of the body
• Hunger between meals

Insulin resistance destroys your set point.
What causes insulin resistance?
Sugar
Protein-Some more than others.
Gastrointestinal hormones- every time you eat, you trigger high insulin.
Estrogen increases insulin

Insulin index:
Butter 2%
olive oil 3%
coconut oil 3%
low fat yoghurt 76%
heavy cream is 4%
egg yolk 15%
egg white 55%
whole egg 21%
pecans 5%
bacon 9%
peanut butter 11%
beef 51%
potatoes 121%
baked beans 100%
banana 84%
apple 75%
whole wheat bread 96%

Since the more often you eat,the more you trigger insulin release. Hence aim for 2 to 3 meals a day,no snacks.
Only eat when you're hungry.
Don't eat after dinner.
You can have tea.
Intermittent fasting is great.

Lower insulin:

1. ACV- a tsp per glass of water.
2. Fermented foods
3. High potassium foods-Vegetables. Eat more to flush out fat from the liver.
4. Vitamin b1-nutritional yeast
5. Fibre -  Fibre buffers insulin.
6. Fat- Consume more dietary fat. Its very sustaining between meals.
7. Lowering cortisol (stress)-Cortisol releases glucose which releases insulin.Doing my adrenal techniques.
8. Sleeping more
9. Exercising more
10. vegetables

Drop 1 size in 1 week guaranteed

5 strategies

1. Intermittent fasting-Eat less meals. 2 meals a day are great.3-6 ounces protein. Vegetables and fat.No snacks.
2. Sleep - Most fat burning occurs during sleep. 5-6 hours is too less.Do stretching before bed. 
3. Stress- Stress activates cortisol production.List all stressors and avoid such people.Do not watch the news. Watch a comedy ,read a book,go for walks.
4. Exercise- HIIT Do it only every 2 days.Walk on other days.
5. Nutrition- sea kelp activates the thyroid. take them only in the morning. Potassium citrate take 500 mg a day when on a ketogenic diet as you are losing a lot. It relaxes the muscles.Do this only a short term.Eat 7-10 cups vegetables a day.Nutritional yeast loaded with natural b vitamins. Helps with excessive thinking and adrenal issues.

Losing the last 10 pounds:

1.  Lose the sugar: Includes bread, fruit,juice
2. Intense exercise- Triggers growth hormone. Works if you can recover.
3. 8+ hours of sleep- Fat burning occurs during sleep.
4. 2 meals per day.It keeps insulin low. 
5. No snacking between meals.
6. Protein 3-6 ounces per meal. Anything more than 35 grams spikes insulin.
7. 7 to 10 cups vegetables a day so that you meet your potassium requirement.Most important mineral for losing weight. Avoid ones that make you bloated.

7 foods you must never eat

1. Orange juice
2. HFCS
3. Soy protein isolates
4. Commercial meats with nitrates
5. Commercial milk- make sure its hormone free-RBST
6. tv dinners - protein+starch+sugar spikes insulin
7. fruits from 3rd world countries- usage of DDT messes with your hormones.

Fastest way to lose weight:

Growth hormone is the main fat burning hormone.I.F triggers it.

• Step1- 3 meals- 3 days. No snacks.
• Step 2- 2 meals a day.No snacks.
• Step 3- 1 .5 meals a day. A green shake as the half meal.
• Repeat.
• Eating a lot of vegetables, some protein, some fats.
• no sugar,starches,corn,beans,rice.