I'll give a bit of contrary advice/experience. I (37 yo male) had many of the same symptoms (and to a lesser extent still do, which I'll explain). Anyway, I "quit" coffee twice (cold turkey, month of Dec 2017 and Dec 2018) hoping it would be the fix for these, but honestly besides the first week of headaches didn't notice much difference. It was not the "miracle cure" I was hoping it would be. And I still wanted to have a 'hot drink' at hand all the time so re-filled mug with hot-water from the office coffee pot constantly each AM so it was just as compulsive.

You should probably still try and it may be great!! ...but for OPs list of symptoms you almost certainly need to do other things too. Especially increase water, regularly moderate exercise/fresh air, etc. So what did "help" for me?:

• Intermittent fasting (16:8, where you do 16 hrs fasting or 8pm-noon no food and 8-hr eating (noon-8 pm), with 24-hr on some weekends...you may know about this but this FAQ is v helpful, it is simple https://www.reddit.com/r/intermittentfasting/comments/biygsj/intermittent_fasting_faq/) Helped digestion too.
  
• Vitamin D (as in here with omega 3 fish oil...my doctor said in our modern life everyone should take vitamin D) https://www.amazon.com/Carlson-Super-Omega-3-Lemon-250/dp/B003BVIALG or https://www.amazon.com/Carlson-Vitamin-2000-360-Softgels/dp/B001LF39UG/ref=pd_lpo_sbs_121_img_0?_encoding=UTF8&refRID=DMGSKPFWGA8TEG5D14KY&th=1
  
• For a while I did magnesium for sleeping (for me it has been early awakening (3-4am) not falling to sleep or "golden milk"/turmeric but exercise (though not late evening) seems to be best sleep aid https://www.amazon.com/Doctors-Best-Absorption-Magnesium-Glycinate/dp/B000BD0RT0/ref=sr_1_3?crid=35HKXCW9CTD9K&th=1
  
• Liver pills (can't decide if those helped or just piggybacked on the other stuff, but they are basically good dose of Vitamin B which is often recommended, sometimes called a B-complex)
  
• regular exercise - I joined a $35 free-weight only gym, and do stronglifts 5x5 It is also very simple, and I can tell a difference the months I make it ~9-12 times and the months I make it 0-3 times https://stronglifts.com/5x5/#gref Outdoors, whether or not you are "forest bathing" :) is also obviously great. If anything else if you can get yourself up and out for a 20 min phone free walk before you get ready for day - after a big glass of water - 5 days in a in a row you may be surprised. Could do this before you ty quitting coffee or before you make your coffee if you still debating quitting. Huge help with energy throughout day and "resilience" vs giving up/defeatist by default, also some improvement with posture, tension in back
  
• seeing a therapist re: "cognitive behavioral therapy & general (latch onto work projects or home tasks or anything) anxiety" - what flaws in thinking ("cognitive distortions" like catastrophizing (worst case), "thought projections" (my boss is probably thinking I am screwing this up right now...No! he's busy and not thinking of you at all!), ruminating, etc.
  
  • Much of it similar to the Stoic philosophy stuff ("Man is troubled not by events, but by the meaning he gives them. - Epictetus", know what is in your control and what you need to accept, etc), there is no shortage of this stuff online, like dailystoic, subreddits, etc),
    
  • personally doing this as a Christian with Catholic-intellectual-tendencies with a Catholic therapist has been helpful (e.g. your mind and body are both good, you aren't a mind trapped in a body etc, but need to undertand interaction and limits, also God's 'Providence (not trouble avoidance) in big picture, while reflecting on parable of the talents for small picture along with the Fr Roncalli/Pope John XXIII "just for today" list which is seriously great: http://www.appleseeds.org/Decalogue_John-23.htm)
    
• Hope some of this may help.It's been discouraging feeling like Ive wasted some good months of life and so I empathize. Good luck!!! I'll prob try quitting coffee again soon too to see if that can push over the top, but for me needed "attack from all angles" and have been focusing on the "other sides" for last 1.5 yr.

My current lineup:
Morning dose of Vitamins C & D, MSM, BCAAs (branched chain amino acids, I think?), L-Lysine, L-Serine, and electrolyte drops - also 24hr zyrtec (I get hives pretty easy); recently started CoQ10 as my heart is doing flippy things on a regular basis. (I have everything but the CoQ10 & Zyrtec in powder form, so I do it all in one glass in the morning with an Emergen-C packet - though it's pretty easy to DIY if you get Vit C powder and mix it with raspberry/lemon/whatever fruity powders are out there, I don't remember the ratio off the top of my head, but there are a number of sites with the info and powder suggestions; I'll be doing that after I kill this box. This may affect the absorption of some of it, but I eat a healthy diet and pretty much take this stuff for extra bonus doses, not like my body depends on every gram. I've also been too lazy to do the research on what should be taken when/with what other stuff, like the fish oil mentioned by someone else)

CBD for pain relief (lotion/oils, recently tried a local infused honey, but the first topical applications are definitely awesome for more immediate relief due to the arnica and mints as well; haven't noticed if the honey is super beneficial or not, but it tastes awesome). If you're against the CBD stuff, there's stuff out there with just the arnica/mints in it - give that a shot. It's no miracle, but it'll take the edge off most days.

At night I just do another dose of electrolytes (I split the daily dose in half, more or less. Sometimes I'll do a few more drops in the middle of the day if I'm doing something a bit more intensive than my usual day).

Depending on your mouth pain (sores/bumps/tissue damage/inflammation?) the Lysine might be a good bet - it's an amino acid that's pretty key in repairing/maintaining mouth tissue - and your body doesn't make it.
MSM isn't a miracle for pain relief for me, but I do feel looser when I skip my doses for sure. (Man, what's wrong with me these last few days? Oh. I forgot my MSM.)
Apparently Vit C is pretty crucial for bone/collagen formation.

Absolutely none of this is done with a doctor's orders or knowledge (yay not being insured for 6 years, still waiting on finding my new PCP now that I am) so consult yours if you've got one and all.

Also, massage therapy has helped me tons. If you can combo that with a chiropractor, I highly recommend giving them a shot - I'll file that under "supplements" :D
On that note, I also had pretty bad gum problems until I got a Sonicare and started flossing regularly/using a GUM thingy (which is pretty uncomfortable some days, but I still try to) - not suggesting you don't or anything, just my experience. Plus the Sonicare took a lot of the effort from my hands/wrists/shoulders from conventional tooth brushing, resulting in less pain.

I'm also gluten, soy, dairy and egg-free as far as diet goes - tested positive for allergies to the proteins/sugars and I try to stay pretty strict with it. Tummy trouble on top of joint trouble is no fun, plus I've read that gluten and dairy can be rather inflammatory.

Sorry you're having a rough day. Many hugs, if you'd like them <3

Edited to say, DEFINITELY Epsom Salt baths if you can do the bath thing. If not, you can salt a wet hand towel, roll it up and use it like a compress on whatever body part you'd like to target.

Pepper's Quick Starter Guide


The first thing I want to say is that I'm SO happy for you that you found a doctor that knows about this. It works! I was diagnosed with PCOS and prediabetes at 29. I'm now 48 and I have NO PCOS, NO prediabetes, and my insulin levels are 'beautiful.' Cholesterol is great. You are 100% on the right track and it's so worth the small sacrifice of the diet for your health. Keto is a life saver.

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The first week is very hard, but it gets easier. It takes 1-2 months to become fully fat-adapted so know that you're going to feel better and better over time. Please use this sub and r/keto for help and advice getting through it. There are TONS of tips and tricks to help you feel better if things aren't going well. For the first week, don't restrict your intake at all. You may find yourself so hungry. It's okay to feed the monster all she wants that week. After that, you're going to have to eat more sensibly. Calories DO count. You can eat more with keto, but everyone has a limit.

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You can make this diet as easy or as difficult as you want it to be. You can do meat, eggs, spices, zero-calorie drinks and lose weight and fix your metabolism. Or you can get into elaborate recipes with exotic ingredients and have fun with that, too.


I go for easy-as-possible-while-still-being-satisfying-and-tasty. If it's too hard, I just can't stick with it. If it's too bland, I get palate fatigue and give in to cravings.

1. Keep it simple. Focus on what you can eat - not on what you can't. (Meat, cheese, eggs, low carb veggies. Google 'low carb vegetable list' and print one out. Herbs, spices, onions, leeks, and mushrooms are 'free.') Keep your total carb count under 20g a day and try not to eat that all at once.
   
   
2. I do two prep cooks. Once a month is my meat. Cookie sheets of chicken thighs, grilled steaks, roast in the crock pot, chopped bacon, and breakfast sausage. I store it all in baggies and freeze it.
   
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3. The second prep is weekly. Hard boil a dozen eggs per person. Prep my fresh veggies. Make my bread. (Recipe below)
   
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4. I use frozen veggies all the time. Toss a box or bag in the microwave, dump on a plate, and eat with whatever meat. I also rely on lunch meat, jerky, and canned kippers for a quick snack.
   
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5. Spaghetti squash is your friend. Buy a cheap hacksaw to cut it open safely. Cut it in half, scrape out the seeds, put 1/4 cup water in the hollow where the seeds were. Carefully wrap it up with cling wrap. Microwave for 6-10 minutes. (Depends on how powerful your machine is) Let it sit for about 10 minutes because it's going to be hot as hell. Scrape the 'noodles' out with a fork. Use that as you would noodles or potatoes. You can store the noodles for up to 3 days in the fridge. (All squash and zucchini is considered 'safe.')
   
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6. Buy the giant mushrooms, slice them up, saute them in butter, and now you have flat noodles! Also good for 3 days.
   
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7. Eggs! Did I mention eggs?!! Eggs will save you a ton of money and time. They're a perfect food (unless you're allergic to eggs) and you can have as many as you want. Endless ways to cook 'em. You can crack an egg in a mug, add some shredded cheese, and a bit of your prepped bacon or sausage and microwave it for a two minute breakfast.
   
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8. I avoid all liquids with artificial sweeteners. I drink coffee, herbal tea, iced black tea, water, and Le Croix. That's it. Might put lemon or lime in my water.
   
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9. For your fats, stick with coconut oil, butter, lard, and duck fat. You can also cook with heavy whipping cream and use it in your coffee.
   
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10. You're going to see how your body reacts to the sugar alcohols. If they work for you, you are one lucky girl.
    
    
    If you can tolerate sugar alcohols, this is the best zero carb sweetener (in my opinion). Monk Fruit with Erythritol: (Use like sugar in recipes) https://www.amazon.com/gp/product/B01LDNBAC4/ref=oh_aui_search_detailpage?ie=UTF8&th=1
    
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    If your system is sensitive like mine is, this is the only option that I've found that works. You can't use it like sugar (a little goes a LONG way and it's bitter if you use a lot) but it can be used to sweeten coffee and tea. Monk fruit: https://www.amazon.com/gp/product/B07F9QY944/ref=oh_aui_search_detailpage?ie=UTF8&psc=1
    
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11. Watch your nuts and cheese intake. I don't understand it, but they do seem to hold me and many others back when it comes to weight loss. In my case, it's so bad that I just avoid nuts completely. My daughter's that way with cheese. You're going to have to find what works for you, but if you find yourself in a long stall, these are the two most common culprits.
    
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12. Save this link to your phone. This shows you all of the keto options at the 12 most popular fast food chains. You're going to need something to fall back on in emergencies. (Today I had a double quarter pounder with with cheese and bacon/no bun and a regular iced tea at McDonalds. I was at the hospital all day and didn't have the chance to eat before I left home or to pack anything. Saved my butt.) https://nobunplease.com/eating-out-keto-low-carb-guides/?fbclid=IwAR37Q4X-JwAG3l81fOzfcTQYOkjS1QUhGcX-K21C7Bw-LNy-HRk8MO7XS6E
    
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13. This is the best keto cooking channel that I've found. https://www.youtube.com/channel/UCzRYivTpUQ0r2qPPjfLoQiA
    
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14. This is the second best, but the recipes are more complicated. https://www.youtube.com/user/HeadbangersKitchen
    
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15. Electrolytes. There are several options out there and I don't know if one is better than another. I buy bulk minerals off of Amazon, mix them up in a big travel mug and work on that all day. (Potassium citrate-1 tsp, potassium bicarbonate-1/2 tsp, calcium citrate-1/2 tsp, magnesium citrate-1/2 tsp. Cost me less than $80 up front and will save me hundreds of dollars over time to do it this way.) It's really necessary to keep up on your electrolytes or you're going to feel like crap. Oh! And drink broth and use salt on your food.
    
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    This is the company that I use for that stuff: https://www.amazon.com/gp/product/B00GW5NX8I/ref=oh_aui_detailpage_o04_s00?ie=UTF8&th=1
    
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16. Here's where I get the coconut flour for my bread. You might be able to find a better deal at a local store. (In my area, there aren't as many options) Coconut Flour (6 pound bag): https://www.amazon.com/gp/product/B0160D5GYK/ref=oh_aui_search_detailpage?ie=UTF8&th=1

You need to get about 200mg twice (400mg total) if you actually want to have an effect for avoiding jaw clenching(this includes glycinate). I've done extensive research on this subject, and while these are good ingredients, the amounts are just not enough. Another thing is it's not so much about the ingredients, but the timing. So chewing 4+ pieces randomly during the night wouldn't have the same effect as say taking 200mg of Glycinate 2-6 hours before, and 2-6 hours after.

I like the product and what it includes. But like most rave products, it simply doesn't have enough. I can imagine that's hard to do with gum, although it's a neat idea. For those that want convenience they can get this and some extra Glycinate caps for good measure.

If I'm actually wanting to take pre/post roll supplements, I want the studied effective doses. The gum form in this product would create more placebo. But this is in terms of jaw clenching which the product is marketing "eliminates jaw clenching". For antioxidant benefits I think it's fine, although the addition of ALA would have been best.

Personally I'd rather get some mint gum, and bring in a couple magnesium glycinate,grapeseed,VitC caps to take pre/during/post. More expensive, but will last much much longer, and I'd get effective doses. I would assume it's also easier to sneak in. Not trying to knock the product as I think it includes some good stuff. But as a cost effective strategy I don't think so.

ALA, Glycinate, Vit C and/or Grapeseed is enough for a roll. ALA being most important. I'd suggest people just buy this, and get vit c/grapeseed extract to have before sleep. Whatever you have left over can be used for sleep (magnesium before bed improves sleep), or just antioxidant health anyway.

I'd say the 200mg in 4 pieces for grapefruit is perfectly fine, but not the 120mg of Magnesium, it's just simply not enough. ALA would make the biggest difference if one were to roll in terms of protection from neurotoxicity.

mdma.net is a good resource to learn everything you can.

You're welcome, and I'm glad I could help! :)

I think that's really awesome. I mean, truthfully I don't know how it would affect you (some women say their breasts actually appear larger, some go down in size, some don't really change that much, and yeah just different for each woman), but I definitely don't think it would hurt and hey there's always the added benefit of the rest of your body becoming fit.

And yeah, the gelatin thing is actually crazy cool. Basically gelatin stimulates your body to produce more collagen, which improves the elasticity and helps with sagging skin, stretch marks, and wrinkles (so not only will it help with firming up your breasts but also it can fade stretchmarks-unfortunately some might be permanent and help prevent wrinkles). So yeah definitely really awesome.

So basically what I do is mix 2 tablespoons of Collagen Hydrolysate in chicken broth twice a day. And also I get 2 boxes of the jello mix (the flavor doesn't matter, but it definitely is better to get the sugar free kind) and only use the boiling water to mix it (so only use half the water that it says) and eat it as snack.

But again this is just what has helped me, so I don't know if any of this would actually help or not, but I hope it will be able to. :)

600mg of Lithium Orotate is on the low-end pharmaceutically, but not Nootropically.


There are all sorts of claims and studies, many of which still need to be corroborated, indicating that Lithium modulates Dopaminergic and Gabaergic transmission, it can reduce available Norepinephrine, it can enhance Serotonin function, it's neuroprotective, the list is endless.


So there is a benefit to just taking a "regular" dose of Lithium. Tons of people report feeling calmer and more focused from regular doses of 10mg to 120mg of Lithium Orotate. Magnesium works fairly similarly to Lithium, and you could try combining the two, but Lithium is more potent by volume.


However, I'm suggesting that you try it for mood regulation rather than Nootropic value.


I'm essentially suggesting that you take a pharmaceutical-dose of Lithium (not quite, but you know what I mean), using a Nootropic-brand of Lithium. You need to be careful, because Lithium Orotate isn't as well studied as Lithium Carbonate (though, many claim Lithium Orotate is safer). It may take longer to clear, meaning that it could buildup in your body and slowly raise your blood-Lithium level over time. It may be more bioavailable than Lithium Carbonate, meaning that my comparison of the equivalent dosages is off. Based on the studies and anecdotal reports I read, my comparison of dosages seems more or less "accurate", so the buildup is probably the bigger concern. For example, maybe you should only be taking 600mg every 2 days, because it has twice the half-life of Lithium Carbonate. I can't find enough information on it to tell you one way or the other.


Plus, you're claiming that you aren't experiencing hypomania, which means your therapeutic dose would be much lower than someone with mood-cycling.


It's not something that is particularly risky. Like I said, the therapeutic dose for mood regulation is 0.6 mmol/L, and I'm only suggesting you aim for 0.1 mmol/L. It is highly unlikely that you're going to experience Lithium toxicity, even if it does have a longer half-life and/or higher bioavailability. I'm just trying to give you all of the available information, because I'm not a doctor, and you need to be your own advocate here. If you experience acute Lithium toxicity, you'll know pretty quickly. You'll feel sick, dizzy, confused, weak, etc. And if that happens, you just lower the dose or stop taking it.


What I would recommend is, you give 600mg Lithium Orotate a try for 3 months or so. At the end of that 3 months, I'd recommend visiting your doctor and asking her to check your Lithium levels. She'll probably ask "why?", and you'll just tell her "you've been trying an over-the-counter Lithium supplement, and you want to make sure you aren't overdoing it". She might give you some speech about "self-medicating", but whatever, Lithium is literally just an alkali metal on the periodic table of elements (this entire subreddit is about self-medicating). Then, if you're liking the way it makes you feel (or, more importantly, if it's helping) you should ask your general practitioner or Psychiatrist to put you on the real stuff, so you can see what feels like in the 0.4 to 0.6 mmol/L range. Or, if you're not worried about it, just adjust your dosage yourself using the Lithium Orotate (but it's going to get expensive doing it over-the-counter).


I use to take Lithium for some of the same reasons I'm recommending it to you. I was too goofy, I'd talk too much, I'd talk too loud, I'd say whatever popped into my head. I'd encounter a debate in a discussion, and even though I felt like I was being inquisitive or curious, other people felt like I was "trying to argue with them" or "invalidating their opinion". I came off as abrasive, when I was just trying to talk, have fun, make new friends, etc. I got my blood-Lithium level up to 0.7 mmol/L, and my life improved dramatically. I didn't lose my personality or urge to talk (which can happen if your dose is too high), but instead, I became capable of having "more normal", toned-down discussions. More women started showing interest in me, and more men and women wanted to be my friend. Shit was a fucking miracle.


Anyways, sorry for writing so much. I write for a living, and it's easy for me to pound this stuff out in a couple of minutes. I would recommend this brand: https://www.amazon.com/NCI-Advanced-Research-Lithium-Orotate/dp/B000VHCU8M/ref=sr_1_3?keywords=lithium%2Borotate%2BNieper&qid=1558391948&s=gateway&sr=8-3&th=1

This overlaps with a previous comment a bit, and may be way too detailed, but just in case...

When I had this same issue for a long time after a surgery I tried a bunch of things that didn't work, so I decided to focus on getting more out of the liquids I was able to drink. I had good results from products designed for rehydration after sports, illness, or hangovers. But only the healthy ones with no sugar or artificial colors/flavors/sweeteners. Things like Gatorade make it worse with all their sugar (which the body must use more fluid to process fully) and artificial ingredients. Tried Pedialyte too, but same sugar issues, tastes icky, and is too pricey.

The very best were Nuun tablets, which you drop into water. They have lots of different flavors, and have a hint of effervescence at first, so without trying I found I easily drank more overall. Some of the flavors, like grape, fruit punch, or watermelon, I adore because they remind me of yummy childhood drinks that were terribly unhealthy. But the Nuun tablets have natural fruit flavors, and are sweetened with monk fruit, so just healthy stuff. They have lots of electrolytes, and some vitamins/minerals that help your body retain more fluid. I buy them by the box on Amazon, and they have sampler boxes that let you try several flavors first. Many healthier markets carry them too, at a higher cost, so you can try them first Wish they were cheaper in general, but nope. :-(

This is the nuun site for more info: https://nuunlife.com/. And here is an example of a combo pack on Amazon (but if you search for Nuun, you will see all sorts of packs and prices): https://smile.amazon.com/dp/B019GU4J56/ref=cm_sw_r_cp_apa_i_FoIDCbQ5RF68G. Just avoid the nuun tablets with black packaging, as they have caffeine in them.

If you go on Amazon and search for "hydration," the first batch of things that comes up will give you some really good options.

I also tried this concentrated rapid rehydrating liquid called LyteShow Electrolyte Concentrate that you can add to cold drinks, which worked well, but the Nuun tablets were much more practical (lightweight instead of heavy bottles of liquid, and more tasty, and cheaper). https://smile.amazon.com/dp/B00EISFBYA/ref=cm_sw_r_cp_apa_i_qMIDCbC6MJP1S

I also switched to pink salt then, as it has tons of trace minerals (needed by the body to fully utilize your fluids), and that helped, surprisingly. Also just tastes much better! On bad days where I was almost fainting, I would take a mouthful of water and toss back a big pinch of that salt. It reduced the dizziness. But after that I began using the nuun tablets, which helped all around.

I ate as many juicy foods as I could then, like citrus, cucumbers, melon, lettuce, apples and pears. But I could barely eat at the time, so it wasn't enough by itself.

Switch to a really high quality multivitamin too, especially if your hair is falling out (mine did too). Avoid gummy vitamins, cheap stuff from the drug store, and brands known to source unregulated ingredients from China (like the NOW brand).

I hated the smell of my tap water which didn't help with drinking (and my city had good water), so I learned to fill a couple pitchers and leave them sitting out, uncovered, for 24 hours, which allowed all of the chlorine to evaporate.uch better then.

Oh, kind of random, but I also started keeping the mini cans of V8 tomato juice on hand (regular kind, not the low sodium). Normally I don't like it much. But when I was so dehydrated, it tasted sooooo good for some reason. Probably I just needed the salt to help me better retain fluids, but the extra dose of veggies probably helped too.

I think that's all my hard-won hydration tactics, but it all worked. Hopefully something in there helps you, so you can start feeling better. If I think of anything else, I will wander back. Good luck, my dehydrated friend. 🙂

(Am on my phone, so please excuse bad typing.)

I'm sorry you're going through this, OP. I have terrible constipation as well and the bloating is one of the worst symptoms for me. It's such an uncomfortable feeling. I'm by no means cured, but I've tried several things that have really helped. Especially with my bloating. I recommend looking into these.

 

NOW Probiotic: This is one of the best probiotics in my opinion and is a must if you have IBS. I take one capsule 30 minutes before eating and it helps reduce my stomach pan and improves my digestion. This is one of the things that has made the most difference.

 

Chamomile: I take this after I finish eating. It settles down my stomach and reduces the likelihood of me experiencing stomach pain after eating. I take it not just after eating, but also whenever my stomach acts up. It almost always relieves any sort of stomach discomfort I'm experiencing. Chamomile is particularly good for improving digestion, reducing gas and bloating, and promoting smoother and more frequent bowel movements. If you experience any anxiety, which is pretty common among people with IBS, chamomile can really help with that as well. It's a mild sedative and is very calming. It's useful for lowering anxiety as well as improving sleep issues like insomnia.

 

High Absorption Magnesium: Most people have some level of magnesium deficinecy. People often don't eat foods that are high in magnesium and to make matters worse, things like sugar, caffeine, and certain medications, can lower your magnesium levels. Magnesium is a very important mineral and getting enough magnesium can help you feel less constipated and help you have smoother bowel movements. It's also good for lowering anxiety as well.

 

NOW Candida Support: It's believed that some some people with IBS may have candida overgrowth. CO can contribute to IBS symptoms. This supplement does a good job of managing this. I take 2 capsules with a meal.

 

Senna: Senna is a mild, but effective herbal laxative. I take one capsule 2 to 3 times a day and I've been having bowel movements a lot more often and I'm not as constipated. My doctor had me on Miralax previously, but I switched to senna because Miralax was too strong and harsh. It would help me poop, but I would poop too much. So much that it was even painful. Senna is far less harsh.

 

Triphala: I take triphala right before bed and I'm usually able to have a bowel movement once I wake up the next morning. It helps the liver and kidneys do a better job of detoxifying the body. It may help kill certain bacteria that could be contributing to your IBS. It seems to work because I noticed that all my acne cleared up and my skin looked so much smoother when I started taking triphala.

 

Besides these supplements, a diet change can lower the chance of your IBS symptoms triggering. I personally like a gluten-free diet because it's not as strict and difficult to follow as some other IBS diets. Gluten is one of my biggest bloating triggers and avoiding it when I can really helps.

I'm sorry you're going through this, Terra, and I hope it can end soon! I'm just going to toss around some thoughts, and I really apologize if this is the same stuff you've already been thinking about. First, I found an over-the-counter supplement that helps address my bipolar symptoms in a couple of ways. It's called NAC, and it's a pretty interesting drug. Here is a study demonstrating that it might prove helpful in reducing mania. I take it twice a day, at morning and night, and it also helps make me a little drowsy at night time so I can get to sleep, which is nice. I use this brand.

When I'm feeling manic, I'm always trying to think about spending that energy in useful and healthy pursuits. I love playing my guitar, and I also love listening to audiobooks, and those two things help to focus me and give me something good to do. I try to avoid going out too much when I'm off balance because when I drive while manic, I tend to do stupid things. Another thing is please try not to shame yourself or get mad at yourself because it's hurtful to your psyche, and this is all a brain chemistry thing - not your choice or decision. Make sure at night that your room is really dark when you sleep - it gives me comfort to actually wear a little hat and sometimes a mask over my eyes. The sleep experts say that the best way to have your bedroom is free of technology distractions like TV and phones. It teaches your brain to feel like the best and only thing to do in bed is sleep and relax. If you feel restless and want to spend time on your phone, then you can go to sit on a couch somewhere or something. Ok, I hope things get better, Terra, and have a good weekend.

Ultimately intelligent training and proper recovery and mobility work will give probably the biggest benefit to your joints. However when bodyweight training or simply aiming to be healthier it is important to have low levels of inflammation. Glucosamine can help but a solid omega 3 supplement would be similar. I'd personally recommend the following as a joint stack.

Collagen - Can by in a collagen hydrolysate form which is powdered (here) or simply drink a good bone/chicken broth daily. Collagen is the most abundant protein in your body and the one found in your joints. among other places. I'd recommend 10g a day, you can add to shakes or even cups of tea or coffee as it is heat stable. Alternatively drink 1-2 cups of bone broth a day. I personally have the bone broth daily and collagen every now and again.

Omega 3/Cod Liver Oil - To generally lower inflammation. I prefer a good cod liver oil, like this as it comes with those good omega 3's and a load of fat soluble vitamins like A, D, E, K2 etc. I take 1 tsp daily. Consuming oily fish daily can give the same effect.

Curcumin Phytosome - Curcumin is a turmeric extract that is a very powerful anti-inflammatory, I personally take this daily and feel huge help with inflammation compared to when I don't. 500mg of a good extract daily. Consuming just turmeric isn't as good as you'd have to take like 20g of it, it's also not particularly well absorbed.

Vitamin C - This helps your body synthesize it's own collagen. Buy it in a crystal form of L-Ascorbic acid. Would recommend 1-3g daily taken throughout the day.

Generally have a good diet that is low in inflammatory foods, like grains (wheat, oats, barley), pasteurized dairy, seed oils (rapeseed/canola, sunflower), processed foods and sugar, but high in oily fish, good quality meat, nuts, seeds, vegetables, fruit and raw dairy :)

Sounds like you have a pretty classic case of ADHD... Which, as you said, there is no quick fix.

• Typical ADHD suggestions are make a routine/schedule and follow it, every single day. As soon as you don't, you tend to fall a few massive steps backward.
  
  
• Meditation is huge for those with ADHD, it helps with focus and the anxiety.
  
  
• Also reward systems... Constantly remind yourself to focus, and when you do, give yourself some form of personal reward.
  
  
• SLEEP, fix your sleep patterns. Following the schedule you made will greatly help with this. A lot of ADHD individuals have the problem of both falling and staying asleep. Which means you get very little REM sleep, which shits on your memory, and takes a huge toll on your focus/alertness.
  
  As far as mitigating the changes your amph made to your body:
  
  
• I would suggest supplementing Tyrosine to replace the dopamine stores that were under constant stress while taking your meds. It's rate limited, so it doesn't really matter how much you take, it will only make what you need. So if your body is still behind in DA production, you will notice a definite change. Otherwise, you won't notice anything, and that means you probably don't need to supplement it.
  
  
• A magnesium supplement, as you said, is amazing for the TMJ you experience during and after amph. But it also helps with sleep and overall tissue Mg+ stores. This is important as amph uses up your Mg+ stores like crazy. It also has a large calming effect that will help your anxiety. However, don't use citrate, it's primarily a laxative... While citrate will raise your blood Mg+ levels, a giant portion of it will be shat out. I would suggest glycinate, personally. You also have to be aware of the brand you're using. Some brands only MIX elemental Mg+ with some form of protein, which basically means that in the bottle, it's "magnesium citrate/glycinate/etc", but they're not bound together. This reduces the bioavailability to be complete shite. This one is excellent: http://www.amazon.com/Doctors-Best-Absorption-Magnesium-Elemental/dp/B000BD0RT0/ref=sr_1_1?ie=UTF8&qid=1421094050&sr=8-1&keywords=doctors+best+magnesium
  
  
• I would also suggest N-Acetyl Cysteine (NAC), it will help with obsessive/ritualistic behaviors, which will also help with anxiety etc. It is also a strong antioxidant and helps the liver... Amazing to take before drinking. Some people are making a big fuss right now about the pulmonary effects of it, but I've been using it for quite a while with no issues.
  
  
• I also take a choline supplement before bed (Alpha-GPC), it has GREATLY helped with reaching REM sleep, and also the staying asleep factor.
  
  
• Melatonin is another antioxidant and helps with sleep a lot.
  
  
• Fish oil, 600mg+ PER capsule minimum, with a higher content of EPA to DHA (I shoot for a 2:1 ratio). It helps with the stress your heart was under, great for overall health, and helps with focus issues.
  
  
• Theanine, especially if you're a coffee drinker (which most people with ADHD are). Helps with stress, overall calms you down. It's also amazingly synergistic with caffeine.
  
  Hope this helps.

To share my personal experience, I recently completed a 10 day fast; the early days were the easiest for me, and then my energy started to decline significantly on the 5th. Days 6 - 10 were a downward trend of lethargy, weakness, lighthead/dizziness, and constant nausea. I was disappointed that I couldn't stick it out for the full 21 days that I had intended, but going through that experience and feeling like it wasn't going to turn around was enough to tell me that it was time to stop. What helped was knowing that it wasn't derailed by the desire to eat, and it wasn't psychological (like a lack of willpower). It just happened that my body wasn't coping well and I didn't feel that it was in my best interest to endure for much longer. So for me, that was the best indicator of knowing when it's time to stop - and to that end, I recommend that people start off by doing shorter fasts first to see how their body adapts, particularly because the benefits of fasting tend to peak around the 72 hour mark.

To try to mitigate any potential issues or side effects from the fast, try supplementing electrolytes - particularly sodium. What works best for me is to either dissolve Celtic Sea Salt on my tongue, or take small sips of Pickle Juice. For potassium, NoSalt has a good amount per serving and can be mixed with water and taken as a shot. For magnesium, you can take it in pill form, a lotion/spray, or by soaking your feet in Epsom Salt. The latter two will be most beneficial on longer fasts. But supplementing sodium starting on the 2nd day of my own fasts has made me feel better (less brain fog, improved mood). The most beneficial amount, based on a recommendation provided on the Fasting Talk podcast, was discussed here.

HTH!

I've been a regular drinker for years (~4 standard drinks per night). It's obviously not the healthiest choice, but I take a number of supplements to (hopefully) mitigate the effects.

You've discovered what is probably the number one health detriment of drinking, sleep disruption. Lack of good sleep is going to destroy your health way faster than the direct physical effects of ingesting alcohol.

I struggled with bad sleep for a number of years. I believe in was a combination of more heavy drinking in the past and the stresses of graduate school.

Here's my recommendations for greatly improving sleep. Starting with the most helpful.

Glycine (3 grams before bed) - I found this recomendation on examine.com exactly for the problem of waking at night and this had probably the most obvious benifitial effect of any suppliment I've ever taken. It's an amino acid that I buy in bulk and mix in water with True Lemon to make a tasty drink before bed, but you could even eat it straight. Amino Acids tend to taste like sugar so you can save a lot of money by avoiding capsules.

L-Theanine (somewhere around 100 - 300 mg before bed sublingually and dose again if I wake up in the middle of the night) - I also buy this amino acid in bulk and keep an extra dose next to me throughout the night in case I do wake up too much. It helps you relax, lots of people like it. It's also good with caffeine during the day to improve focus and reduce jitters. The taste is a little acquired, but it's not too bad/strong. I kind of enjoy it.

Magnesium (citrate/glycinate oral or topical lotion) - This also helps with relaxation and is better with helping you fall asleep in the first place. I apply lotion because my digestive system does not handle oral well. Start small with oral and build up until you have loose stools then back off or go slower. I find that I sleep way more efficiently (as measured by FitBit) when I take the time to apply the lotion generously to my arms and legs before bed.

Slow release melatonin (5mg) - People have widely varying opinions about melatonin. I'm less sure how much it helps me, but I do take it and don't have any deleterious effects.

Let me know if you have any questions. I would order the glycine today. That stuff is amazing!

Ideas about your current stack:

Maybe drop the oxiracetam for a while, I've read a few anecdotes on the racetams (and also bacopa, interestingly enough) about them "dulling" your emotions, while not always a bad thing, it can be to a degree in some people.

Consider going half alpha-gpc and half cdp-choline (300mg alpha-gpc, 250mg cdp-choline) here or here, some people notice more benefit with CDP-choline for mood

Switch out your multivitamin, ashwagandha, b-complex, zinc, next time in favour of Legion Triumph. It's got a few adaptogens in it (lavender, rhodiola, garlic might be one too, a small amount of acetylcysteine)

Drop the caffeine for a while and just try the theanine on it's own. A lot of people don't realize that caffeine can have a negative impact on your mood when used regularly, and not intermittently (a few times a week)

10,000IU of Vitamin D long term might be excessive, try tapering down to 5000IU (and Triumph also has 2000IU in it right now, so maybe even just 1000-3000IU or from an independent supplement)

Definitely drop the yohimbe/yohimbine. Maca can be good, tribulus I've read reports of it negatively effecting mood in people as well (agitation/irritability).

For the zinc/magnesium, they're both good, but if you're already getting enough zinc in your multi, you might be overdoing it. Magnesium is fine in large doses (as long as you don't get diarrhea! Then split up your doses more).

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Obviously the light box will help. I'd also advise some quick HIIT in the morning time (4 sets of 10-20 squats as fast as possible, depending on your level of activity, with minimal rests in between) to get you up and about for the day. You can even do squats, push ups, glute bridges, and burpees, or something (one or two sets of each). This will take the absolute piss out of you for 5-10 minutes after, but that's a perfect opportunity to stand in the shower and pant like a dying dog.

---------

Improve your sleep too! It's not just about getting up and doing crap, make sure you're sleeping at least 7 hours a day, or try for the next two weeks getting at least one hour more of sleep every single day, and see how that makes you feel. Get flux/twilight all that crap, turn off all the brightness on your laptops/phones after it gets dark outside, turn off the lights in your room 1-2 hours before bed, all that jazz.

If you're drinking heavily (14+ standard drinks a week in men, or 9+ in women) or even drinking to help you get to sleep some nights, definitely stop doing that. Even if it isn't to improve your sleep, it's got a shit load of negative health effects. Same thing goes with smoking, but it can be hard to quit/reduce both of these things. Try to avoid smoking/drinking less than 3 hours before bed, at least. Also avoid doing the same 3 hours after waking up.

Definitely avoid caffeine within 8 hours of bed time. Honestly I think cutting this out for a couple of weeks might help a decent amount (cutting out yohimbine more)

-------

Next comes potential supplements:

Taurine, 1-3g/day (I prefer to take 1g pre-workout and 1g at night before bed) here or here (or much much much cheaper in bulk from powder city)

Inositol 0.5-2g/day (some people notice it actually reduces the drive to do things in higher doses. here or here <--- you can also just eat more citrus fruits instead (oranges or cantaloupes are good sources), some grains are also good sources. <--- consider taking the same time as taurine

Acetylcysteine (0.6-2.4g/day), I take 0.6g in the morning and 0.6 around dinner time, I've noticed it's help a shit ton with my cravings for cigarettes too. It's a decent mood stabilizer in general, and glutamate excitoxicity = bad news bears for a lot of things. here or here. Also much cheaper in bulk, but whereas taurine/inositol have a pleasant taste, acetylcysteine smells and tastes a little bit like rotting eggs (sulfur smell, although it's funny taurine doesn't have that)...

Melatonin, 300mcg at night here or here (try this even if you feel like you sleep fine, seriously)

You could also consider switching out your oxiracetam for some ALCAR/Carnitine (at 0.5-2g/day, avoiding it later in the evening) and Carnitine also might have some mild mood boosting effects in addition to it's cognitive benefits, and exercise benefits.

-----------

Oh if you'd like, you can use my coupon code from iherb for some $5 off your first order, it's JIT328... but a decent amount of this crap is actually cheaper on amazon if you buy it from there (or in bulk from other places like powdercity), so just do whatever is cheapest for you.

This is the collagen I add to my coffee. It dissolves completely, so it is completely invisible in drinks - the only effect is that one tablespoon will add 20 cals, but it's well worth it! Here's a quick write up I found about it, too - I think this stuff is amazing! I've been using it daily for around five months, and the benefits have been phenomenal! My skin/hair/nails are sooo strong - I've had so many comments, even Mr Unobservant whom I live with has noticed and started using it too! There's been other benefits too - the dodgy digestion is getting stronger, and my soon-to-be middle aged joints feel much less creaky. All in all, total awesomeness!

Also, we recently had a talk with MIL regarding her obsessive purchasing of foods for us - and this week she rather proudly presented us with a massive bulk bags of nuts, mixed seeds, and cranberries, instead of the usual chocolates, sweets and frozen processed foods she likes to get us. She's a lovely woman - and my partner is going to be eating a whole load of home-made energy bars in the next few weeks :)

Posted this on your r/vegan post, but I figure it might help someone here who might not otherwise see it.

You need to see an allergist. It sounds to me like you’ve got oral allergy syndrome, which is basically where you’re allergic to the pollens of foods that are in the same family or otherwise structurally similar. It’s not at all uncommon, but you need to see an allergist because you need to make sure there’s no underlying cause. Also, because OAS can be a bit, erm, unpredictable in that you don’t always realize that you’re eating something that will trigger your allergies, you will probably want to have an Epi-Pen and/or emergency inhaler in the event you have a severe reaction. If your allergist deems it a good idea, keep them on or near you at all times, and remember to get replacements whenever they expire. I’ve gone years without having to use my Epi-Pen but I still have several within easy reach regardless of where I am. I also have made sure that all the people I’m around regularly know where they are and how to use them.

Get evaluated for celiac and related disorders. This would be done by a gastroenterologist, which you will likely need a referral from your PCP to see. Given your inability to keep weight on, I would wager that you have some sort of malabsorption issue — the most commonly occurring one being celiacs. Celiac.org has a symptom list that might be helpful. Another one that has more info.

Have your vitamin/mineral levels checked, in particular Vitamin D. Low levels of Vit D can indirectly cause malabsorption problems. There are a handful of other vitamins/minerals that can cause the same thing, but they are almost always related to low D levels. Fix the levels, and you’ll begin to feel better, although you’ll never be able to undo the damage that’s already been done if this is what the issue is.

Try a stomach acid supplement and/or digestive enzymes. Low stomach acid is a relatively unknown problem that can cause malabsorption issues, amongst other things. I use this one because it’s cheap and I’ve yet to find one that works as well. Edit: This one is not vegan, but as I said, I’ve yet to find something that actually works and is vegan. If anyone has a suggestion, let me know. Keep in mind that every person is different, so what works for me might not work for you. For example, I have a friend with the same disorder as me, but these give her an upset stomach and the ones that she takes (don’t recall the brand) don’t do anything for me. If you don’t want to buy anything like this, you can test if this is your issue by taking apple cider vinegar. The usual starting point is a tablespoon taken about 20 minutes after you eat. For me, I found that I needed more and taking it before I eat was often more helpful.

As someone else mentioned, try pre- and probiotics. This is a brand that’s frequently recommended in the zebra, although I’ve known a couple people who felt they’re too strong. Edit: This one is vegan. This is something else that’s been recommended with good success. Two tablespoons daily, usually in the morning, although it’s more than fine to take more. I know at least one person who drinks it rather than water and swears by it. I also give it to my dog with stomach issues, and he drinks it exclusively even though water is also available. An electrolyte replacement would be a good idea as well. LyteShow (Amazon link) is the brand I prefer, but there are several other brands available. Stay away from things like Gatorade/Powerade and other “sports drinks”. While they’re good in theory, most of them are no better than soda.

Do some reading about gastroparesis, mast cell activation syndrome, dysautonomia, and autism in adults. They’re all related, and chances are high that you’ll at least find some insight into how to manage your symptoms even if you don’t find all the answers.

You are not alone, and your symptoms are not unusual. It’s not “all in your head”, nor is it a result of “being picky”. Unfortunately, it is up to you to advocate for yourself and find a medical team that won’t brush you off. In the meantime, I would strongly caution you about changing your diet suddenly. I understand wanting to change it, to be better as quickly as possible, but you can shock your system when there’s underlying issues. Take it slow, find things that work for you, and go from there.

Sounds like a very powerful project, ED or not! The reasoning behind it would be very interesting to a lot of people. So many people fast for so many reasons. I've researched fasting and its health benefits for years (not ED related) and it's a great subject. Please drop am update here when you finish it!!

I'm not trying to give any unsolicited advice, but here are a few things that really help a lot of people (fasting for health, not ED) and myself get through extended fasts:

• Go low carb for at least 3-5 days before you start. Less than 10-15 g a day. You'll put your body into ketosis while still being able to eat. That way once you start the fast you'll already be in ketosis and won't have to make that such fasted (which is hard).
  
  
• electrolytes electrolytes electrolytes! Magnesium, sodium, potassium. Very important. Most people feel gross on a fast because they don't have electrolytes. Even very thin people still have plenty of stored fat and protein calories so it's not an energy issue. Your body flushes a lot of its electrolytes while fasted so you need to replace them. For magnesium I use this and love it: Natural Calm. It also has done calcium and potassium and its fizzy. For potassium I use 1/4tsp twice a day of Morton's No-Salt. It has 680mg per quarter teaspoon which is more than you can get from most supplements. For sodium sea salt is best. Even better if you use Celtic get or pink salt. A pinch or two under your tongue several times a day is great for an energy boost. Every time you have a fill quart of water, take a quarter teaspoon of salt. It makes a massive difference.
  
  
• Water. You'll need more than usual, but don't overdo it. If you're peeing too much you're drinking too much and/or need more salt.
  
  
• Sleep! Get your sleep! Take naps! If you're too tired this will be much harder.
  
  
• Don't work out much. Walking, swimming, yoga is ok, but intense stuff is going to be brutal.
  
  I hope this helps. The electrolyte thing is especially important. I've tried fasting with and without them and fasting with them is a million times easier and I feel so so so much better. Without them I couldn't get past 5 days and passed out. Not even kidding.
  
  Good luck! Sounds likea great project!
  
  Edit: too many autocorrect typos to fix now on mobile on a small screen. Sorry.

In general, supplements are an expensive band-aid, and not a real long term solution.

The only things I supplement are:
Magnesium. Mag citrate works, but chelated magnesium is best since it doesn’t act as a laxative. Take 800mg a day until your anxiety goes away, then you can just use 200-400mg: https://www.amazon.com/dp/B000BD0RT0/
Zinc: https://www.amazon.com/dp/B0001VKDDM/
Iodine: https://www.amazon.com/dp/B0771WPGVD

Otherwise I just save bones, make bone broth, always have the skin on chicken and slow cook organ meats like beef heart and chicken heart and giblets a longs with some carrots, celery and lots of spices. I use seasoned salt and lite-salt on baked meats for my sodium and potassium. As long as salt tastes good, you can continue having it. As long as it’s not hidden by sugar you’ll know when you’ve had enough. Sodium and magnesium are very safe, though potassium is the one you don’t want to overdo. “The salt fix” is an excellent book on how necessary it is to health and how it doesn’t cause cardiovascular disease. For slow cooking, it’s best to add salt “to taste” at the end or when served to prevent accidentally adding a awful tasting amount.

I started keto because of depression and anxiety, and successfully resolved both those issues (as well as other things like putting my blood pressure from “almost to high” to “normal”). Magnesium should dampen the anxiety within a day or three.

yeah being so young doesnt help. benzos are sort of seen as a last resort. they dont just throw them around, well good doctors dont at least.

when you say different pdoc everytime, are you going to the same building/network, or are you actually switching to an entire new office every time? the latter is called drug seeking. even the way you talk to your doctor may come across as drug seeking. you have to realize how many people they deal with everyday that are trying to finesse them for benzos. especially your age

ssris are not just "antidepressants" they are also used for anxiety, as are other classes of meds. there are several classes used for anxiety (like ssris), as well as other classes of meds used "off label" for anxiety. things like trazodone, vistiril, gabapentin, these are commonly used "off-label" for anxiety and sleep.


so what meds have you been prescribed so far? and how long have you been seeing your pdoc for this actual anxiety problem? it sounds like youre seeing both your primary care doctor as well as a pdoc for this. do they communicate to each other? you should be seeing a specialist (pdoc) not primary care

edit - i see on your thread on /r/drugs that youre on probation. what are you on probation for? do your doctors know youre on probation? im not trying to jump to conclusions here but just reading your posts, and how you talk about being jealous of your friends who got benzos thrown at them, it sounds like you just want benzos and nothing else. youre already convinced that "antidepressants" or anything else wont help you and your mind is made up.

the other guy recommending magnesium is actually a decent idea as well. i take 200-300mg of magnesium glycinate every night (and 100mg in the morning). it actually helps a lot to relax and fall asleep. without a doubt the best/most noticeable supplement ive ever taken, honestly. its certainly not a cure all, but it definitely helps. im in my early 30s and have tried almost everything.

i suggest you get some either way: https://www.amazon.com/Doctors-Best-Absorption-Magnesium-Glycinate/dp/B000BD0RT0/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1521492163&sr=1-4&keywords=magnesium+glycinate&dpID=413m9XIoQtL&preST=_SY300_QL70_&dpSrc=srch

a bonus is that magnesium helps with constipation BIG TIME. i have several digestive "diseases" and constipation is one of the biggest side effects. magnesium fixes that. just dont take too much or you get diarrhea, takes a little trial and error to find the right dose.

Have you tried magnesium? There are a few different form but it May be worth investigating. Many of us are deficient so it can be a good item to throw into the mix plus it helps relax you and your muscles.

Some of my athlete friends swear by stuff called “natural calm” which is a magnesium mix. Found on amazon here It didn’t work great for me but multiple friends love it.

I like Doc Parsley’s sleep remedy which also uses magnesium as an ingredient (among others). You can check it out here

Edit: Deleted original comment and resubmitted this one with a better link.

Honestly, I swear by Lyte Show. It's a clear, tasteless liquid I add to every other bottle of water I drink during the day. It's literally just sodium, magnesium, potassium, zinc, and a few other minerals. No added dyes, flavors, etc.

I haven't really heard many people talking about it here, but I am happy to spread the word because it's been such a huge help to me.

I used to get those deep, burning stomach cramps and terrible headaches when I first started IF. At that point, I had no concept of how much electrolytes affect your body's ability to function normally. Drinking more water just made my already depleted system worse. Then forcing down a salt water mix felt like torture.

Lyte Show saved the day for me because it was so easy to integrate into my daily routine, and it covers all of your basic electrolyte/mineral needs so you're not stuck choking down a handful of supplements trying to make yourself feel better. This gets in your system quickly and you're in control of how much you use. Some people can go for weeks without needing any extra supplements, some people need a little more than average. Whatevs - it's up to you!

Also, an added benefit is that it is basically a hangover cure as well. A 1 liter bottle of water with a cap full of Lyte Show usually knocks it down to a manageable level and has been a lifesaver on more than one Sunday morning :)

Totally not a shill - I just really love this particular product

https://www.amazon.com/LyteShow-Bottles-Electrolyte-Concentrate-Rehydration/dp/B00EISFBYA/ref=sr_1_2_a_it?ie=UTF8&qid=1523895672&sr=8-2&keywords=lyteshow&th=1

There is a huge misperception about melatonin. 1mg or less is all anyone needs. Too much and it can have the opposite effect. (I can try to pull the article, but trust me.) When I took 1mg then 2mg then 3mg all that happened was I’d conk out and then be awake 2 hours later, unable to sleep. When I switched to 1/2 mg (there is even a 333mcg tablet) I slept through the night.

[Basically you make your own melatonin, just not enough to make you sleep. So a little bump from a pill helps boost your drive to sleep. BUT, if you take a large dose of melatonin, your natural production of melatonin shuts down. Your brain says, ‘there’s plenty of melatonin out here, let’s turn off the melatonin factory!’ So a few hours in your body isn’t making any, the pill runs out and you wake up.]

Magnesium is a muscle relaxant. When I went into premature labor, they had me on IV magnesium to stop the muscular contractions in my uterus. It also made me feel like a wet noodle and I slept all day. Epsom salt is a magnesium salt and is readily absorbed into the body. It works better for me than oral magnesium. But try Natural Calm (a powder you mix with water) or a magnesium pill.

There are lots of different forms of magnesium with various but similar benefits. I take this one which is a blend of a few different types. It keeps me calm.

Also consider reducing all your lights in The house at sunset to signal your brain to wind down. And make sure your computer and phone have f. Lux or similar to adjust out blue light at night which can cause insomnia.

Stupid reddit formatting... it messed up the numbering, so I used letters instead.

I'll get right to it. I'll write out the stuff in bullet points for convenience.

I highly suggest you spend at least 3 weeks just following a regular 1-2-3-whatever meals everyday eating whatever you like. Just avoid IF for now. Do the following instead:

a) Get your Vitamin D levels checked. Go to a good doctor and have the 25-hydroxy Vitamin D test done. Get a high dosage prescribed in consultation with your doctor while discussing test results. One of the benefits of adequate Vit D levels in the body is better function of your gut + intestines.

b) Buy 'apple cider vinegar with mother' from your local store. It's basically unpasteurized organic ACV that looks cloudy. Take two tablespoons of this after all your meals. It will help break down your food faster, provides digestive enzymes and reduces the acidity in your stomach. Remember to drink lots of water.

c) Buy the following herbs and spices in bottle form (easier to open, use and store away):

Coriander seeds
Thyme
Fenugreek seeds (or leaves)
Cumin seeds (or ground cumin)

I've had success of varying degrees trying the above 4 individually at different times, especially coriander seeds. Either take it after your meal, or an empty stomach. Shove a small palmful of it in your mouth, chew well, swallow, and drink plenty of water.

Thyme has some cooling effects in your gut + intestines.

Fenugreek helps with colic, energy and a notable increase in testosterone. I'm still experimenting with this.

Cumin, when ingested, is transported directly to your liver. So just either chew the seeds or mix the ground cumin in water and drink. Wait for a while and see how your gut + intestines react.

You can also try ground ginger or ginger root.

d) Substitute cow's milk with either goat, sheep, camel or almond milk. I personally suggest camel's milk as it is the thinnest of all milks and is way more beneficial and tolerable.

e) Introduce a natural fermented drink in your system for a good source of probiotics. I recommend you search for 'milk kefir grains', buy some and start cultivating it in your favorite milk. Google on kefir how to guides etc. It's very easy, I strain mine every other days in a plastic colander in 10 secs and I get kefir-milk.

f) When eating, chew the hell out of your food, make sure it turns into mush in your mouth before you swallow. This will ease the strain on your stomach. The extra 2-5 minutes you take chewing your food well will translate to x hours saved not spending time in the bathroom.

g) Gelatin. One of the major benefits is healing leaky gut. Other benefits include healing cartilage, joints, skin, hair, nails etc.

Buy this one, it's beef collagen: https://www.amazon.com/Great-Lakes-Gelatin-Collagen-Hydrolysate/dp/B005KG7EDU/ref=pd_sim_325_4?ie=UTF8&pd_rd_i=B005KG7EDU&pd_rd_r=QT9T0VRV9Y330F85KN8N&pd_rd_w=yXfnn&pd_rd_wg=WUE94&psc=1&refRID=QT9T0VRV9Y330F85KN8N

You can also find marine collagen here: http://www.vitalproteins.com/

Additionally, buy gummy bears or fruit loops or whatever that are manufactured with beef gelatin and fish gelatin. They're cheap. I personally buy Haribo Gold gummy bears (made with halal beef gelatine) and some random American-made marshmallows (made with fish gelatine). I alternate between a few pieces of gummy bears one day, and a few pieces of marshmallows another day etc.

h) Last and one of the more important points in this post, bone broth. Either buy good bone broth with nice filmy collagen from a nice restaurant everyday, or make your own. I recommend making your own will produce more collagen/mineral content. Use a pressure cooker to make some and it will only take 1.5 hours: https://www.youtube.com/results?search_query=bone+broth+pressure+cooker


OP, I feel your pain about GI intolerance and using IF as a workaround. I do the same thing in some of my rest days, except I do a 'full' fast which is, no eating or drinking from dusk till dawn. It does work really well as I do not get the frequent annoying GI issues/painful constipation/frequent flatulence etc, but it's STILL a band-aid solution to the problem. So I turned my attention to conventional remedies written in all the points listed above and I've had good improvements. I hope you'll benefit from it too.

Depending on gender, there are multivitamins that are better suited than others, but generally you want a once daily multivitamin.

I personally take a generic rite aid once daily multivitamin, 1000mg of calcium, and 200 mg of Magnesium.

This is the Magnesium I recommend due to its high efficiency. Magnesium is going to be what is going to combat the tolerance issue. The vitamin C is what will eliminate the Amphetamines, and the calcium is going to make sure you are absorbing the vitamins as best as you can.

If you want to do this 100% correctly, you would also add a protein drink alongside dinner, 35g of protein is what I use. What is important is that this protein drink includes L-Tyrosine, which is the precursor protein in the formation of Dopamine. Dopamine is the Neurotransmitter that Amphetamines predominantly exhaust.

TL;DR

• Take Magnesium for Tolerance
  
• Take A multivitamin with at least 100% Vitamin C
  
• 1000 mg of Calcium to improve absorption
  
• At least 1 protein shake that includes BCAA's like L-tyrosine to replenish lost dopamine.
  
• At least 3 balanced meals a day
  
• At least 8 oz of water with each meal.
  
  If you can follow this daily routine the health risk of amphetamines can be reduced. I take it daily, and I have never had an issue with comedowns, fatigue, or any real tolerance issues.
  
  I take 10mg Adderall XR in the am, and 5 mg IR Adderall in PM.
  
  Cheers, and hope you feel better.
  
  

It sounds like you need more than just Vitamin D.

Without much context, you also sound anemic.

A full blood panel would be recommended. In the meantime I would take the following:

Take every morning/early afternoon (with a meal):

• 5000 - 10000 IU Vitamin D3
  
• 15:1 mg Zinc:Copper
  
• 500 - 1000 mg EPA + DHA Omega-3 Fatty Acids (fish oil or algae oil)
  
  Take every evening (with a meal):
  
  
• 200 - 400 mg Magnesium Glycinate
  
• 3 -10 mg Boron
  
• 1000 - 2000 mg EPA + DHA Omega-3 Fatty Acids
  
  Learn more about why those supplements will likely improve your health.
  
  Increase your calories and eat some meat, if you aren't already. Grass fed beef and organ meats are best in your case.
  
  If your parents don't want to buy these supplements for you, head down to a CVS and buy them yourself. Ultimately your health is your responsibility, not the responsibility of your parents or your doctor. You made a great first step by reaching out on Reddit. Build on that momentum :)
  
  If you'd like to talk about it more feel free to PM me. I hope you get better OP!

About 24 oz of water with 1/2 tsp of NoSalt + mix-in. I started off with the Aldi's Fit & Active lemonade mix, but didn't realize for a while that there is maltodextrin and aspartame in there. Personally, I wanted to move away from those ingredients. Switched to True Lemon and didn't realize for a while that there are 3g carb per packet. Granted, I was using about 1/2-3/4 a packet a day, but I wanted to cut down on unnecessary carbs where I could. Currently, I use Kool-Aid packets (about 1/8-1/6 of one per 24 oz). My favorite flavors so far have been the lemon lime and tropical punch, but I still have a lot more to try! I did not like the lemonade personally. I usually have 3-5 water bottles a day, which I know it's waaay more potassium than recommended in the /r/keto FAQ, but it works for me. When I first started to drink potassium water, I only used 1/4 tsp and couldn't drink too fast or else I'd feel tingly. Now, 1/2 tsp several times a day is completely fine for me. I just pee with more frequency and volume than pre-keto.

Whenever I try to add table salt to the water mix, the flavor is too weird to me. It's...too sweet almost, but not sweet. I'm not sure what to call the flavor. Instead, I just try my best to add salt to my foods. I try to hit /at least/ 2500 mg a day (tracking via MyFitnessPal). I'll end the day with some dill pickles if need be. I don't feel guilty about those at all and find them quite crunchy and delicious. I used to be quite opposed to salty tastes pre-keto, but I'm growing more and more to like it. I prefer the taste of the pink himalayan salt to regular table salt.

Magnesium, 3 pills a day before bed. I think these combined with having a cup of chamomile tea and switching to reading instead of TV before bed have /really/ helped make my sleep schedule more regular.

I'm glad you've spoken with your doctor about it. I found this article, but it seems to suggest all the stuff you've tried. I'm glad you've found that eating more meat helps.

You might try supplementing your diet with gelatin AND collagen may help (use both together). I like to add both powders to a daily smoothie with breakfast. That might allow you to eat some meat, while not feeling overwhelmed.

Also: does anyone else in your family have this? Apparently it can be a genetic condition.

For me (I have nails that split, but I don't have the issue of the free edge growing downward), using Nailtiques Formula 2 only on my nails (no color polish) for at least 6 weeks, and using their nail polish remover. After removing the nail protein, I wash my hands and make sure the nails get some water, then let them dry before filing and putting on fresh nail protein. Some people say letting nails get water, then using a nail protein, and using cuticle oil as a treatment regimen helps nails.

Couple tips if you're having insomnia. Listen up cuz this is the real deal, this WILL help get you through these first few days (take it from someone who just got through it and is feeling great now).

1. Start taking magnesium. Like, as soon as humanly possible. Get this brand here, there are a million types of magnesium, and the most common ones won't do jack for you. I've done tons of brand research and this is the good stuff.
   
   Take two pills as soon as you wake up, and more importantly, take two 30-60 minutes before bed. When you take it at night it will make you sleepy. You can take it on an empty stomach, it's super easy on the stomach.
   
   Magnesium is the 2nd most common deficiency in the developed world, AND alcohol flushes magnesium out of your body. So chances are that your body is WAY low on it, and that will mess up your sleep AND it will make you depressed. Getting your magnesium levels back up is proven to lower symptoms of depression and improve your mood, something I've experienced first hand, so it should make your moods a little sunnier.
   
   
2. If the above doesn't work for getting you to sleep, and you want to bring in the big guns, take some melatonin at night about 30 minutes before you want to go to bed. I like this brand but there are lots online to choose from.
   
   BIG POINT FOR MELATONIN: Most melatonin pills are 5mg. I don't know why this is, because that's actually a massive dose. Break off about a quarter of a pill and that should be a good dose (.75-1.5mg). Also, if you go the melatonin route, try to limit your usage to 1-2 weeks of daily usage. If you take it too often, then when you stop you might have trouble getting to sleep again, cuz your body got used to it. So just take it for a 5-14 days while your body heals itself and naturally learns how to fall asleep without alcohol.
   
   In general, you may have to take it on faith that it gets better for now while you're hurting, but it's the OVERWHELMING experience of everyone that it does get better. Nobody, ever, in the history of the world, was having a shitty life, and then they started drinking more, and then things got better.
   
   But if you go to an AA meeting (which I highly recommend doing), you will meet people with 1, 5, 10, 20 years of sobriety, and every single one will tell you that their lives got insanely better when they stopped drinking. You'll hear a lot of people saying stuff like "back when I was drinking, I couldn't possibly imagine my life being as good as it is today". And I've had people close to me quit, and I've seen them go through a similar situation.
   
   Hang in there friend. What you're doing right now is worth every bit of effort.

Hello!
I use a supplement called Hi Lyte, you put 8-12 drops in your water. https://www.amazon.com/Hi-Lyte-Electrolyte-Concentrate-for-Rapid-Rehydration-NO-Calories-Sugar-or-Additives-48-Serving/dp/B01MXDAHIB/ref=dp_csx_sw_image_3#

I also take magnesium and fiber in pill form as well

I love this fiber supplement : https://store.t-tapp.com/products/fibertox?variant=6392401476

That comes in handy if you have a week where you aren't able to get in a lot of fiber rich veggies.

I've been tempted to cheat, lol, I understand! If you ever need support there I'd be happy to offer support.
it was hard for me especially when I was on vacation! However, for the first time in my life I've decided against cheating completely.
It's been so freeing.

I have this mantra, I think about what it took to get my body into Ketosis-when I start eyeing some nummy pastries, and I tell myself a cheat day could knock me right out of it and then I'd have to get myself back to ketosis. Once I think it through the craving passes, and it feels so good to win that little battle.

I have found lots of great recipes for bread, cracker, and pastry substitutes that really help me through and they are pretty good. Let me know if you'd like me to send you links to recipes.

Cheers!

I like magnesium citrate specifically for anxiety and sleep. I actually take this brand for insomnia: https://www.amazon.com/Natural-Vitality-Magnesium-Stress-Orignal/dp/B000OQ2DL4/ref=sr_1_2_s_it?s=hpc&ie=UTF8&qid=1475193261&sr=1-2 it doesn't make me sleepy necessarily but I get racing anxiety thoughts and I find that it helps me calm those down, and that in turn makes it easier to fall asleep. More like it quiets my brain so I can try to sleep, instead of straight knocking me out...best way I can describe it is like the feeling you get when coffee finally wears off. Except even if I didn't drink any coffee lol. There are cheaper versions of it too as well as flavored if that interests you!

I have read that gylcinate is easier on the stomach but I never had problems with citrate so can't personally comment on it.

I have a fasting friendly magnesium supplement I found on amazon! It doesn’t taste great (I usually just mixed a teaspoon with water and chug), a little chalky and doesn’t mix with cold beverages really well, but it helps a ton with sleeping (relaxes muscles) and I’ve heard it helps a lot with muscle cramps. I have a friend who gets cramps in his legs due to an auto-immune disorder, he takes 1/4 teaspoon in the morning to help with it. I definitely suggest it!





BulkSupplements Pure Magnesium... https://www.amazon.com/dp/B00GW5NX8I?ref=yo_pop_ma_swf







It’s a huge bag so it’ll last forever. I like this because melatonin makes me feel groggy the next morning :)

For your specific situation, 500mcg of melatonin and 400mg of magnesium glycinate should fix you right up. Melatonin is extremely safe and nontoxic. Same with magnesium (to a far lesser extant than melatonin, though).

A note on melatonin dosages: Less is more. It is frequently sold in 5-20mg pills. This is way way way too much for most people^[1].

As far as taking other things like St. John's Wort, kava, etc: Do not start out with these. You are a young person. There are many other things to try before these things. If the magnesium and melatonin don't work for you, feel free to PM me, and I'll do my best to give advice however I can.

Here are some links to brands of melatonin and magnesium that I would recommend:

Pure Encapsulations - Melatonin 0.5mg - 60 capsules for $9.30: this is the one I would most recommend in terms of quality, and the price happens to be pretty reasonable. If it's too much, let me know.

Pure Encapsulations - Magnesium (Glycinate) - 90 capsules (120mg each) for $19.50: Once again, this is ideal but if it's too much let me know. Here is a cheaper option that will work.

Best of luck to you my friend. I have had sleep problems before, and I know all too well that they will fuck your life up. This is an important issue to me, so I'm quite serious about offering my help. Feel free to PM me. Hope this helps.

This is the stuff I take, if you were wanting to know. It's not hard to find locally either. Whole foods, fresh thyme and even Sam's club has it.

https://www.amazon.com/Natural-Vitality-Supplement-Raspberry-Lemon/dp/B00BPUY3W0

Hope it helps, good luck mama!💖💖💖

Lyte Show is a life saver

ultima electrolyte drink mix

The ultima has no added fake sugar, or brominated veg oil or any of that crap and has a lot more minerals than Gatorade/Powerade. I love the raspberry but there's tons of flavors and they also come in individual packets but I prefer the scoop to make pitchers of it.


The lyte show is great to keep in your bag for when you really need help. It's also great for athletes and binge drinkers because of how quickly it replenishes. It does taste like salt water but not as bad as you would
Think. The other option will
Taste better and be easier for you to drink but this is for when you need it quickly...and it really doesn't taste that bad


I swear by both of these.

Its all good dude, for electrolytes I like to use capsule's like these. Makes it easy and you dont have to figure out ratios on your own. You can by them seperately as Magnesium citrate, Potassium Citrate, and you can Get Sodium from kosher or Pink himilayan sea salt. Sea salt is good because it contains other trace minerals as well. For Muscle recovery Glutamine and BCAA's are amazing.

I'm no excercise elitist either. We love doing bike rides to brewerys and back. I just save the recovery until i'm done drinking. I've found that to be pretty effective.

I drink a ton of water and still feel constantly dehydrated, so I looked into this. turns out your body needs help retaining the water, and some people's are better at it than others.

electrolytes help with this. some people recommend Gatorade or Pedialyte (Pedialyte is great but expensive). I went with a concentrated electrolyte solution.

https://www.amazon.com/LyteShow-Electrolyte-Concentrate-Rehydration-Magnesium/dp/B00EISFBYA is the one I got if you're interested, but I'm sure there are more. I find it definitely helps me maintain hydration, not to mention it's awesome for preempting hangovers.

YES so many good tips for digestion!

the probiotic that i take and love is garden of life women's raw probiotic (http://www.vitacost.com/garden-of-life-raw-probiotics-women-85-billion-90-vegetarian-capsules-1) and although it can taste funny, i think it's a great probiotic and it also makes me drink more water!

lots of fermented foods like sauerkraut, kimchi, pickles (bubbies is a fermented brand, make sure you check ingredients and make sure they're redriferated or else the live cultures are killed during pasteurization), gut shots (https://www.farmhouseculture.com/gut-shots), kefir (forager project makes a cashew milk based one), and yogurt (if you don't do dairy i like sodelicious plain coconut milk yogurt or kite hill plain unsweetened almond milk)

almost every night i take natural calm magnesium (https://www.amazon.com/Natural-Vitality-Magnesium-Stress-Orignal/dp/B000OQ2DL4?th=1) the taste can be a bit off putting so i just add 1-2 tsp of it to some organic cinnamon apple tea and it really helps with my digestion and puts me to bed! also it's good to supplement magnesium bc most americans are deficient in it! esp women, it's super important to get even more magnesium during your period too

somethings to help your gut as well could be collagen, gelatin, and bone broth. they're kind of expensive but totally worth it!! http://www.vitalproteins.com/ and epic foods makes a really good bone broth! hope this helps

Sorry to bring bad news, but, assuming you got the same one that Amazon calls "Nature Made High Potency", it only contains Magnesium Oxide.

Magnesium Oxide has extremely low bioavailability, and has some other issues as well. It's rust, in essence. So unfortunately you'll really not get any benefit whatsoever by taking those. Your body will only absorb about 5% or less of each softgel, meaning each is really only going to give you 10-20 mg.

Really the one you want is Magnesium Glycinate. I take the Doctor's Best brand which is unbuffered, meaning the pill contains 100% Mg Glycinate with no other lesser forms included. Glycinate is the most bioavailable form of Magnesium and is the best for supplementation. This sort of logic rings true with a lot of other supplements. Many brands will happily sell you minerals with poor bioavailability (multivitamins have this flaw especially), so it's wise to do this check for all supplements you buy.

To answer your question though, no, 400mg isn't too much. Really you can take as much as you want and your body should just not absorb what it doesn't need. 400mg is a solid daily dose though. Take it before bed, as there is a small amount of evidence to suggest it can be a sedative and help sleep.

Don't take it at the same time you intake Calcium, as Calcium does inhibit absorption of Magnesium to some extent. Taking Vitamin D/K and Magnesium in addition to a diet with lots of Calcium is a pretty strong combo, as D/K/ Magnesium all have important roles in Calcium absorption and its integration in bones. Take the D/K/ and your Calcium food in one sitting, and the Magnesium later once the Calcium has already been digested.

For a good overview of Magnesium and its effects, check Examine.com.

Possible Cure

[Edit: I’m not selling anything and I am only saying it’s a POSSIBLE cure. I thought that this sub was a place where we all try to help each other out. I am not trying to offend anyone. I’m honestly trying to help. If you don’t want to give it a shot, fine. Just don’t attack me for trying to help.]

I have a friend who’s had an ugly patch of psoriasis on his arm for years. I just saw him over the holiday and noticed how great his skin looked. He said he read this article (https://chriskresser.com/5-reasons-why-even-vegetarians-need-gelatin/) and tried what was recommended. His skin cleared up completely in less than three weeks, plus his hair looks great!

In sum: Buy plain, hydrolyzed gelatin, like this: https://www.amazon.com/Great-Lakes-Gelatin-Hydrolysate-Unflavored/dp/B005KG7EDU. Mix 1/4 ounce into any type of hot or cold liquid or smoothie (my friend just puts it in plain water), and drink it once per day. If you buy the product linked above, for example, you get 64 servings at $25, which comes out to 39 cents per serving. Within three weeks, your skin should be cleared up and even your hair will be healthier.

I’m going to order some this coming week. 😃

Yeah, those Powerade Zeroes are definitely not going to give you enough of what you need. Ditch them ASAP. I struggled a lot with low electrolytes my first few weeks because I did NOT supplement appropriately. The good news is you can start feeling better in a few days if you do it properly.

For my "ketorade," I mix 1/2 tsp of Lite Salt and 1/2 tsp of regular salt with one of these. It's got 3g of sugar, but for me that's good enough. I needed something that doesn't taste totally disgusting. It's still salty, way saltier than a Powerade Zero, but you just have to deal with it. I drink this every morning on my bike ride to work. If it's really hot out I might make a second bottle.

Additionally, I salt the crap out of my food with both regular salt and the lite salt. I drink broth. It's not the tastiest thing in the world, but it helps.

At night, you need two of these bad boys. I'm guessing the magnesium you picked up is the oxide form, which isn't bioavailable enough to make much of a difference. Citrate is better, but the glycinate has been tremendously helpful.

After you've done all of that for a week or two, see how you feel. If it's still not making a difference, time to see your doctor. I'll be the first to say that keto is NOT for everyone. I strongly believe that no singular diet is perfect for everyone. If you continue feeling like garbage, it might be worth considering trying something more like Paleo...keeping most of your staples the same, but adding in something like a potato every night with dinner. But don't give up hope just yet! You haven't been supplementing correctly and I know what a difference that makes.

N-Acetyl Cysteine is an amino acid that can be taken in pill or powder form -- http://www.webmd.com/vitamins-supplements/ingredientmono-1018-N-ACETYL%20CYSTEINE.aspx?activeIngredientId=1018&activeIngredientName=N-ACETYL%20CYSTEINE
It's been recorded in a trial to reduce pulling urges. Given, the study was pretty small and NAC only proved greatly effective in 60-some percent of cases, but it's definitely worth trying. http://www.ncbi.nlm.nih.gov/pubmed/19581567?dopt=Abstract

I've been taking the Now Foods brand. http://www.amazon.com/Foods-Nac-Acetyl-Cysteine-600mg-Vcaps/dp/B0013OUQ3S/ref=sr_1_1?ie=UTF8&qid=1342385243&sr=8-1&keywords=n-acetyl+cysteine
It doesn't smell very good, but otherwise is easy to take and well worth the money.

Hope that helps. =]

I was digging around because I'm tired of spending tons of money on magnesium supplements that may or may not have a dubious - at most - effect on me.

I previously bought this Bulk Supplements citrate salt form on Amazon:

https://www.amazon.com/dp/B00GW5NX8I

​

It's a great price for buying in bulk, especially if you get it by the kilogram (!!!) I only got 250g and it lasted me a good month or two, but it seemed chalky, didn't dissolve in water at all, which almost made me wonder if I got the carbonate form by mistake, as I think I saw mentioned somewhere in one of the reviews. But regardless it didn't seem to do much for me anyway...my tolerance stayed as ~eh~ as ever, and some nights I had trouble sleeping, while others I slept like a baby (until noon, whoops). Basically inconclusive. Of course I wasn't always taking it as directed which also throws a wrench in things, but the point is this mag didn't really do much for me as far as I could tell.

​

I was looking into buying some bulk gylcinate or gluconate off purebulk.com, until I realized the gluconate only has a tiny fraction of the elemental magnesium in it as even the citrate (because the gluconic acid is so heavy). So you end up getting way less for your money! Even if it was "better absorbed", it's still such a huge quantitative difference that I'm not sure I'd be better off.

​

​

​

Enter the article of the OP: It argues that, because of precisely that, you'd be better off using Oxide because it contains so much more magnesium to begin with. The thing that *really* matters is how strong your stomach acid is, to be capable of absorbing it. I realized a big part of adderall's magnesium-depleting effects is probably due to the appetite suppression, which I predict (don't quote me on it though) manifests in shutting down some of the hormones necessary for stomach acid production.

Just thought it was interesting, wanted to contribute to the body of knowledge on the subject.

Thank you for your responses, I appreciate your continued explanation.

I've endured a long and difficult relationship with psychoactives. I first took DXM 7 years ago, and I have since run the gamut. Drug combinations, dosing methods, kitchen extractions, you name it-- I've done it. In other words, learned the hard way. I think this may be why I have such reverence for your approach. I am humbled by your thoughtfulness.

Note: this post is very, very long.

My method:

Preparation begins several days in advance. Like you, I have obligations that necessitate some schedule-shuffling. In many ways, this makes the experience feel more like a vacation; it's a special occasion, so I treat it like a holiday.

I abstain from alcohol and other drugs for at least 72 hours before the trip. As you mention, hydration is key to basic health, and this is a component of the days leading up to the trip. If I haven't been hydrating well, this is my chance to catch up.

I clean my environment fully. I dust, vacuum, mop, and sanitize my bedroom. I clear rubbish and generally tidy any areas I might enter around the time of the trip, such as the bathroom, kitchen, and living room.

I make sure to eat plenty of fiber, protein, and nutrient-rich foods like nuts, leafy green vegetables, and fish. If I can't get fish, I make sure I take a good amount of high quality fish or cod liver oil. I practice a high-fat, adequate-protein diet; basically, it's a modified ketonic diet. I usually take in 1-2 tbsp of cold-pressed extra virgin coconut oil once or twice a day both for its health benefits and for increased absorption of other chemicals. However, I skip this on DXM day, which I'll explain later. I have a wide range of supplements I take as well. These include micronized creatine, HMB, a multivitamin, and a number of nootropics. My nootropic stack varies depending on whether I have to work or not, but usually includes piracetam, aniracetam, ashwagandha; sometimes I add phenibut and/or phenylpiracetam.

The day before the trip, I exercise-- hard. I push myself to my absolute limits with calisthenics, weightlifting, and cardio. If I have the time for it, I will go for 2-3 hours split up throughout the day. I find that this accomplishes two things: 1) I achieve a deeper state of rest the night before and 2) I have considerably less anxiety about the trip. At night, I take ZMA. This contains a form of magnesium, but I've never had any issues with interactions. I'm pretty certain that the peak levels of magnesium occur sometime during the night, but I would recommend caution when using magnesium supplements within 24 hours of DXM use. As I have said many times before, every body is different and every brain is different. Your mileage may vary.

I have found that taking a multi-vitamin greatly helped me on my keto journey. I take Super Nutrition for my daily ( for you: http://www.amazon.com/The-Womens-Blend-180-Tablet/dp/B00028PHN0). I eased into it, taking one in the morning, and one in the afternoon (not in the evening, the vitamins kept me too active and I couldn't go to bed. CLEAN ALL THE THINGS! lol). Other than Nutrilite, Super Nutrition has been the best vitamin for me. I have used several. Also, I see it has the biotin /u/sosotris recommended.

I also take Magnesium for muscle cramps. I take both of these "at the right times", and supplement on an as-needed basis http://www.amazon.com/KAL-Magnesium-Glycinate-400-tablets/dp/B00013YZ1Q , http://www.amazon.com/Nature-Made-High-Potency-Magnesium/dp/B002E7N1CG.

Disclaimer: I am not a woman (I get leg cramps, especially after consuming alcohol), and I am not associated with any of the brands listed.

Interested to know what you land on when you find something that works for you!

There is certainly a transition period from glucose to ketone energy. Your body needs to adapt to using ketones and fatty acids efficiently, and it can take months to reach fat adaption, but once you do it is a steady source of energy and endurance is great. But for now you're definitely pushing it. Keto is also diuretic, you lose minerals and that will drain energy fast. Unless you replenish them daily, your kidneys start recycling your water to hang onto salts, which can stall loss from dehydration. Easiest way to ensure you get some more electrolytes is drinking a ketoade daily. You can search out recipes and tweak a concoction of your own.

My ketoade is 1/4tsp salt for sodium; 1/2tsp lite salt for sodium/potassium. You could also use 1/4tsp Nu/No Salt instead, or buy a potassium citrate powder; 1tsp magnesium citrate powder. I use a nice water bottle that unscrews so I can dump in the mixture and add water; 1Tbsp lemon juice; and sweetener. Tastes like a mild lemonade. You could also flavor with Mio or powdered drink packet or other water enhancers, instead. Refrigerate and grab in the morning to drink throughout the day along with plain water, might want a couple bottles each day. It leaves room to get electrolytes in food, but ensures you get enough to not feel horrible if you can't get enough from meals.

I dont know about leaky gut, but I have more energy and feel better doing keto (9 months in). I will say that I started doing supplements as well that have made some differences. I take a daily multi, potassium, and magnesium.

I do sleep a bit better since keto but what has made a HUGE difference is tart cherry extract. I got it to reduce muscle soreness and downtime between workouts (major difference) but apparently it also improves sleep. Massively for me. 45 minutes to an hour after taking it I get fairly tired and I no longer wake up 3-4 times a night. I sleep 6-8 hours straight without interruption and it's incredible.

This is the brand I swear by: Tart Cherry Concentrate - Made... https://www.amazon.com/dp/B00TP54IFO?ref=yo_pop_ma_swf

Also started taking electrolytes as well. Started spending 10 hours or so a week at the gym (2 hours 5 days) and just felt super lethargic after workouts and even on days off. I put one cap full in my water and take it to the gym with me and it has made an immense difference. I get in more intense cardio and I dont feel tired after working out either.

This is what I use: LyteShow - Electrolyte Concentrate for Rapid Rehydration - NO Sugars, NO Additives - 40 Servings (With Magnesium, Potassium, Zinc) https://www.amazon.com/dp/B00EISFBYA/ref=cm_sw_r_cp_apa_bBz-BbC22GB0S

Hope this helps. Good luck!

I'd avoid sleeping pills unless it's a last resort. What helps me is:

Exercise (I hate it, but it does help me fall asleep)

Magnesium supplement, specifically this:
http://www.amazon.com/gp/aw/d/B00BPUY3W0?pc_redir=1406201226&robot_redir=1
(Sorry on phone, don't know how to embed a link). This stuff tastes like a tart lemonade and it's like magic. I sleep through the night.

Melatonin supplement

Staying away from caffeine after 2pm (I'm really sensitive to it)

Also, I don't have too much experience with meditation, but I think that would help a lot to calm your mind.

Finally, my therapist suggested the following exercise- while you're in bed, think about 3 things you see, feel, and hear. Then think about 2 things you see, feel, and hear. Then 1 thing you see, feel, and hear. Keep cycling this until you drift off.

Worth a shot! Good luck!

I would recommend seeing a therapist. Psychology Today is a great resource to find one in your area that's affordable, and you can read up on their methods and style on their profiles.

I know you said marijuana is illegal, but have you considered CBD oil? I've found it personally helpful, as well as Lithium Orotate as far as supplementation goes. Vitamin D3 is helpful too, or just get an hour of sunlight a day. Essential oils such as lavender oil and patchouli can help calm your anxiety.

But overall I would say seeing a therapist would be the best next step.

Ginkgo Biloba.

Curcumin with a source of Piperine like ground pepper for absorption.

DHA found in Fish oils. The higher the better.

Magnesium. I recommend this brand.
https://www.amazon.com/Doctors-Best-Absorption-Magnesium-Supplement/dp/B000BD0RT0/ref=sr_1_1_a_it?ie=UTF8&qid=1495346427&sr=8-1&keywords=magnesium+absorption

My experience with lions mane was fairly positive. I heard mixing it with some sort of fat like coconut oil you can increase it's absorption. I always made an MCT like hot tea with it and it worked wonders for energy, replaced my coffee for a while.

Hope your friend gets better!

Magnesium Threonate theoretically crosses the blood-brain barrier easier. I personally find it to be less sedating or calming than the Magnesium Citrate I take at night. It is pricier, but the research so far shows promising results. Also, my doc recommended it!

According to this study from the Journal of Alzheimer's Disease: "In an intact rodent, treatment with conventional magnesium salts is ineffective at elevating brain magnesium and improving memory function. This is because active transport systems tightly control the amount of magnesium that crosses first from digestive tract into blood, and then from blood to cerebrospinal fluid (CSF). In human, increasing blood magnesium by up to 300% only changes CSF magnesium by less than 19%. To overcome this problem, we developed L-Threonic acid Magnesium salt (L-TAMS, formerly MgT), a compound that can effectively enhance CSF magnesium concentration via oral intake."

Also from the same study: "Supplementation with magnesium threonate may improve cognitive function in older individuals with memory and concentration issues, say results of a randomized, controlled, double-blind study."

It's not very exciting, but the next thing I'll be gifting myself with is Natural Calm. It helps me get a good night's sleep and eases the tension in my back. Feels like a warm hug before bed.

Don't Think Twice, It's Alright

JORDAN CATALANO WON AN OSCAR AND MY HEART

So eating Paleo (read Grain Brain) is a diet all about reducing inflammation in the body. It also gives a list of supplements that are recommend by the neurologist that wrote the book. A lot of people with Autoimmune, Alzheimer's, Parkinson's, Diabetes, Gluten Intolerance and other allergies have had amazing results on this diet. All of which are linked by inflammation. This changed my life (Gluten & other allergies) and my Dad's (Parkinson and arthritis) life. Grain Brain

Two additional things that will help.

1 order gluten free gelatin from Amazon and make home made jello. This will help your joints like a miracle.

Gelatin Supplement

2 Take a melatonin supplement. It's what your body makes to help you sleep but sometimes when are bodies are sick and exhausted it doesn't produce enough. It will force you to get deeper REM and wake up more rested. Start with 5mg and tweak it to your needs. I have been taking it for about 10 years and I now take 20mg. I am 30, 5'7" & weigh 155.

Melatonin Supplement

Remember just like meds you may have to tweak brands and dosages in order to find the most effective results. But you should get relief within about a week of doing at least these two things.
A combination of all of this though took me from incapable of functioning and working a job to almost completely normal and now very successful at work and still improving.

I buy these nuun tablets which are for rehydration. It's just electrolytes and it's sweetened with stevia and like 1 gram of sugar. It's a little on the expensive side but they're easy, have good ingredients and honestly taste really good. Just make sure you get the new formula, cause the old formula which they still sell has artificial ingredients. You should also put concentrace (trace minerals) in all your water. One bottle of that will last a very long time.

Also there's medication you can take to increase blood volume if you need to do that. Of course you have to do that with a doctor.

Try magnesium! Colace didn't do a thing for me, but I started taking a magnesium supplement before bed every night, and I am now the most regular and easy pooping girl you'd ever know. This is the stuff I got (https://www.amazon.com/Natural-Vitality-Magnesium-Organic-Raspberry/dp/B00BPUY3W0/ref=sr_1_1_a_it?ie=UTF8&qid=1473267595&sr=8-1&keywords=calm%2Bmagnesium) -- but I found it locally in the health section at my normal supermarket for like $15, I didn't pay $25!!
You stir it in water & drink it, it tastes like overly sweet lemonade, and works like a charm for me!

I like great lakes collagen or the bullet proof is also good. They are kind of expensive, but they basically have replaced protein powder for me. If you want to be able to throw it into smoothies I recommend the great lakes, because it mixes better in cold drinks. Bullet proof gets chunky in smoothies, but has a wider range of amino acids.

GL: www.amazon.com/gp/aw/d/B005KG7EDU/ref=mp_s_a_1_3_a_it?ie=UTF8&qid=1523655116&sr=8-3&keywords=great+lakes+collagen+hydrolysate&dpPl=1&dpID=51nSKNIHHRL&ref=plSrch

BP: https://www.amazon.com/gp/aw/d/B00XB1LOVO/ref=mp_s_a_1_3_a_it?ie=UTF8&qid=1523655176&sr=8-3&keywords=bulletproof+collagen+protein&dpPl=1&dpID=41CAkQOA4iL&ref=plSrch

I'm sorry for your struggles, I can empathize with you truly. I've always known that I'm above average in intelligence (I'm not a genius, but I'm smart enough to do well academically). But in highschool I struggled a lot because of my ADHD and my depression/anxiety.

I don't know what kind of people your parents are, but if you believe they truly love you, you should talk to them about it. They're the only people in the world that are with you until the end, they want you to succeed and be happy.

As for physical anxiety/depression/inability to concentrate in school you may have to do a number of things. I'm not a doctor at all, but here are my suggestions:

1. Adderall if you have issues focusing in class/ getting stuff done. Get a prescription from a doctor if possible.
   
2. Seeing a therapist to work through depression. It's hard to do anything let alone succeed academically when you're depressed and that's a fact.
   
3. Take some magnesium supplements for anxiety. It won't get rid of your problems directly but it will give you a clear mind so that you can deal with it more effectively. It also calms your mind down so you don't make mountains out of molehills over every little thing.
   (https://www.amazon.com/Natural-Vitality-Calcium-Magnesium-Raspbery/dp/B003I4P3JS)

Well I'm not a doctor so I will first give that as a disclaimer!

For electrolytes, your main concerns are sodium, potassium, calcium, and magnesium. One benefit of fasting is that the body does a better job of recycling these nutrients during a fast so you usually need much less in your diet than the full 100% RDA. Some people say they get 'keto flu' when they don't have large doses of sodium during their keto or fasting phases, but that hasn't been shown in the research literature yet. I would personally start out shooting for 25-50% of the RDA for all of those electrolytes and seeing how you do. If you end up going to 100% RDA, that won't be harmful. For my fasts I use 'lite salt' since that contains a 50/50 blend of sodium and potassium, but you could easily use the potassium supplement you have and eat some regular table salt separately.

I don't know anything about your specific potassium supplement but the reviews appear legitimate, which is promising. I usually go for Bulk Supplements products since they are usually rated well and it's a well-known brand.

For some supplement rankings, Labdoor.com is a good site. Here is their magnesium page and here is their calcium page. You can sort by quality or value. If you create an account (free) if you want to see a full breakdown of how they came up with their score for each product. Also not that many of the calcium supplements also include magnesium (and sometimes other nutrients), much like the NOW product that you bought.

As far as the different forms you can buy and use, Examine.com has info for magnesium here. For calcium, the various forms are generally all well tolerated and absorbed, so it's not much of an issue. It really upsets me that magnesium oxide is included in so many products since it's so useless from a nutritional perspective, but it's a cheap form and there isn't any government regulation when it comes to the absorption of supplements, so there isn't much to be done.

I don't think anyone's mentioned electrolytes yet. I encountered the same experience (tho your case might still be different of course) and the second I started drinking electrolytes in my water I was back to feeling like superwoman after workouts. If you eat "healthy" it's really easy to not get enough salt. And your body doesn't just want Sodium, there are other good salts for you. Like ones with Magnesium and Potassium. People with high blood pressure and who have been told by doctors to cut back on salt would probably not need electrolytes in addition to their regular diet.


If you do decide to give electrolytes a try, I recommend Lyteshow http://www.lyteshow.com/ which can be found on Amazon http://www.amazon.com/LyteShow-Electrolyte-Concentrate-Rehydration-Magnesium/dp/B00EISFBYA It lasts a long time since it's so concentrated, and it comes with a little to-go bottle with measuring cap so you can give yourself a reasonable dose in your workout water bottle. Since it's already in a liquid solution, it mixes in easily with water, no real effort to shake/dissolve necessary.


Good luck getting your energy back, friend!

I can't comment on n-acetyl cysteine, but whenever I don't take magnesium supplements with amphetamines I chew the shit out of my gums and cuticles. I still occasionally do it after taking magnesium, but the urge is mostly gone.

If you decide to try out magnesium, make sure you don't get magnesium oxide. It's not absorbed well and is pretty much useless. Magnesium glycinate, lysinate, and citrate are some of the best forms. This stuff is the best I've found, a 240ct bottle will last for ages.

I have tried Vit C, I can't say it had much of an effect on me.
I can't say it didn't either - but nothing I could specifically pinpoint one way or the other.

The only supplement I had any success with was Magnesium (specifically this kind - which is elemental as opposed to Magnesium Oxide most commonly found). My doctor has me on 4 tablets a day (800mg).

It has helped with muscle spasms and pooping. :)

I also took some Vit D for awhile (as my bloodwork showed I was deficient) - I got it back up to proper levels with supplements and have been doing better mentally and physically since. Though I have had a lot of transitions in my life since that point - so while I am certain it had a positive impact for me, ymmv.

Background

I want to start taking magnesium, primarily for the sleep quality improving benefits. I've read that I should also supplement D3, K2, and maybe one or two other things. I'm almost certain my diet does not provide significant amounts of any of these 3 (and the list probably goes on.)

I did A LOT of research on Magnesium ended up quitting multiple times and just not getting anything. I'm hoping to avoid that and finally pull the trigger on some supplements.

For magnesium, I've decided to target the glycintate form; it seems that the [arguably more efficient] dermal applications are very difficult to dose properly. Glycinate has high bio-availability/absorption (compared to other oral applications,) low/no laxative effects, and is reasonably priced.

QUESTIONS:

1. What's the cheapest way to acquire magnesium glycinate without having to worry about buffering (ie. part of the dosage being oxide or some other form) or other negative additives (possible toxins and so on)? There's a reviewer on Amazon who appears to have done some serious research on magnesium supplements, and writes a very compelling review of Doctor's Best.. I've been recommended a powder before as well, which seems much cheaper, but I'm not sure about purity, dosage, how to consume, etc because there are no detailed reviews or anything... Recommendations?
   
   
2. What other supplements besides D3 and K2 should I be taking?
   
   
3. What form of each should I target (I spent A LOT of time researching magnesium, and if I try to do that again, I'm going to burn out and just not get anything...)
   
   
4. Specific product recommendations (preferably with a bit of information/explanation?) As with the magnesium, money is an object, so I'm trying to strike a good balance between price and quality (example: for whey protein, I've bought MyProtein unflavored and Vitamin Shoppe Bodytech, which by all accounts is repackaged Optimum Nutrition Gold Standard. Both are much cheaper than Optimum, and I wait to catch them on big sales -- thanks slickdeals. So essentially I'm targeting good stuff, but not going for top shelf.)
   
   
   Other non-so-necessary, but possibly relevant info:
   
   I just started going to the gym after a fairly substantial hiatus. Additionally, I'm tracking macros, and I've acquired decent quality weigh protein to assist me in meeting my daily protein goals.
   
   I've noticed that my sleep is kinda crappy, and I am suspicious that part of the issue is certain deficiencies, like magnesium and vitamin D (I've eliminated blue light before bed, try not to eat for a few hours before sleeping, and all the other recommended remedies, and I have reason to believe it's not sleep apnea or anything of the sort.)
   
   Thanks!!

I have tried a variety of drink mixes that supposedly are Keto friendly electrolytes and they all are flavored and sweet. I think that they affect insulin and almost immediately cause intense cravings (at least in me). I found

​

https://www.amazon.com/gp/product/B00EISFBYA/ref=ppx_yo_dt_b_asin_title_o06_s00?ie=UTF8&psc=1

LYTESHOW

​

It tastes like sea water because it is. It has helped me the last 2 fasts and I feel so much better. I naturally drink a lot of water anyway and the amount seems to double or more when I'm fasting. This leads to me being dehydrated and it shows on my EKG as a heart irregularity. My wife is a Nurse Practitioner so at least I have a very interested party keeping a keen eye on my well being.

I promise it will get better! Eliminating your allergens will make you feel so good, and you'll realize that it's worth it. I also feel like it's worth noting that naturopaths do not do the testing themselves. Bloodwork gets sent out to labs.

Regarding intestinal repair, I highly recommend hydrolyzed gelatin, and probiotics! The gelatin really helps heal the lining of the intestines, and the probiotics helps replenish the good bacteria that is lacking, which is creating the excessive allergy producing environment. Have you read up on leaky gut/intestinal permeability?

I take this exact kind every night. Honestly, it doesn't really affect my bowel movements that much. It does however, potentiate the effects of kratom, which is the main reason why I take it.

Before switching over to this brand/type of magnesium, I used Magnesium Citrite powder, specifically this one. Not the best kind for potentiating kratom, BUT super good for helping out bowel movements, which seems to be what you're after. I'd really recommend the one i linked simply because you get a lot for your money. I see many people recommend the "now calm" brand, because it has a great taste, but it's very expensive for the amount of mag you actually get from it. The one I linked doesn't have a sweet taste, it's basically just chalky. But it is a much better deal.

Prune juice is also a viable alternative for aiding bowel movements, and it's what I take. Just 1 cup when I wake up and it keeps everything soft and smooth lol. I actually find it more effective than mag citrite.

For campsite music I can't recommend this thing enough. The most powerful portable speaker I could find and runs on 8-D batteries. Was $350 last year, down to $230 now:

http://www.amazon.com/Klipsch-KMC-Wireless-System-Bluetooth/dp/B00BAQJ94Q/ref=sr_1_1?ie=UTF8&qid=1420310784&sr=8-1&keywords=klipsch+kmc+3

Coleman EZ-UP, I realize this one's is on the more expensive side but in my experience Coleman products are really great at being truly waterproof, no need for extra tarps and this one has LED lighting built in so no need for lanterns, etc:

http://www.amazon.com/Coleman-Instant-Canopy-Lighting-System/dp/B004E4CUBK/ref=sr_1_1?ie=UTF8&qid=1420310839&sr=8-1&keywords=coleman+canopy

Sanuk shoes with yoga mat lining. Especially crucial on days 3 and 4:

http://www.amazon.com/Sanuk-Mens-Vagabond-Yogi-LoaferCharcoal10/dp/B0089YOAZK/ref=sr_1_1?ie=UTF8&qid=1420310892&sr=8-1&keywords=sanuk+vagabond+yogi

Portable Battery for cell phone charging with tons of juice for several phone fill ups:

http://www.amazon.com/KMAX-810-20000mAh-Ultra-High-Multi-Output-BlackBerry/dp/B00FDER07E/ref=sr_1_11?ie=UTF8&qid=1420310945&sr=8-11&keywords=portable+battery+20000mah

Hangover assist/vitamins/electrolytes/hydration:

http://www.amazon.com/gp/product/B00EISFBYA/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

That's all I can think of for now, it really is great being fully prepared for this event :)

You didn't link anything I think?

Magnesium is easily supplemented in pill form on keto. It's hard on keto to get much magnesium. This is what I use. Doctor's Best High Absorption Magnesium Dietary Supplement, 200 mg per 2 tablets, 240 Tablets https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_apip_Kkb3aFzvZh2PH

I know you said no pills, but I think that's your best bet for magnesium.

As for potassium, go grab nu-salt. It's full of potassium. I use sodium free salt so it has like 700mg of potassium in a 1/4 tsp.

Hope this helps.

Its pretty common to not get enough magnesium in the typical american diet anyway, so when you are going on a diet that is known for having limited access to dietary magnesium (like keto) its probably wise to take a supplement.

Keep in mind that not all magnesium is created equal. Magnesium Oxide is the cheapest form used in supplements, but it isn't absorbed very well. I took a supplement that used primarily Magnesium Oxide for awhile and it gave me digestive issues. I switched to chelated magnesium and things have been much better. I use Doctor's Best Chelated Magnesium, but I'm sure there are other good brands. Look for "high absorbency" magnesium or check labels and avoid Magnesium Oxide.

I wouldn't worry about monitoring magnesium intake too closely. The National Institutes of Health says you can safely supplement up to 350mg per day (that's in addition to magnesium from food), and that too much magnesium in the diet doesn't pose a health risk since the excess is excreted via urine. Magnesium toxicity can have more serious effects, but you need to consume upwards of 5,000 mg/day to get to that point. That is extremely hard to do.

To add on to what danceswithronin said, I would be very surprised if you get enough magnesium in your diet. Taking a magnesium supplement would assist very well in the ease of going #2. Get some Vitamin K2 to go with the magnesium, if you want to try it, as it will help with absorption. You need to build up to the recommended amount as whatever magnesium you fail to absorb is a laxative.

Both Vitamin K2 and magnesium are very cheap for a big bottle of each. When I get home I'l edit my post to show what type of magnesium to get since there are a few different types and you want a specific one to take.

edit:

Here are links to the magnesium and vitamin K2 I buy. You don't need to get the same brand, but you do want to get Chelated magnesium similar to what is in the stuff I buy as it is easier to absorb and won't cause the laxative effect as badly. Coupled with the vitamin K2 it will not only help you feel better, but also keep things running smoothly down there. I have found that I am very regular and it is super easy to go #2 since I started taking those 2 supplements.

Sodium: Salt all of the food that you eat!!! That will be the easiest way. I also will occasionally mix 1/2tsp - 1tsp lite salt with a Powerade Zero, split it in half and mix it the remainder with water. Gives me two drinks for the day. I will also drink broth, usually at night before bed just because it tastes good!

Potassium: Lite Salt will also help big time with this. Another good way is to eat leafy greens (mainly spinach for me), avocados, fish, mushrooms, etc. (Just google: "foods high in potassium", for an extensive list).

Magnesium: Again, leafy greens, fish, nuts, avocados, etc. I also supplement magnesium by taking one of these every night before bed: HERE! It really helped stop waking up in the middle of the night with ungodly painful leg cramps.

That's how I keep my electrolytes in check. If I ever feel tired or lightheaded, I'll just drink a cup of broth, but I rarely have to do that.

Hope I was of some help to you. Good luck! :)

I make my own magnesium lotion from magnesium chloride flakes, but previous to this I bought Life Flo Magnesium lotion:
https://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=life+flo+magnesium+lotion&rh=i%3Aaps%2Ck%3Alife+flo+magnesium+lotion

 

For oral magnesium I take Dr.'s Best Magnesium (magnesium glycinate) : https://www.amazon.com/gp/product/B000BD0RT0/ref=oh_aui_detailpage_o00_s00?ie=UTF8&th=1

 

I take 600 mg of the oral mag per day and put the lotion on all over my body each night. I do this whether I'm fasting or not. I take boron, taurine and selenium to boost absorption of the mag. So far, it's working WONDERFULLY! Boron, btw, really helps w/vitamin D absorption too, which everyone these days seem to be low on.

OMG this happened/happens to me too - lots of good solutions! My main suggestion is to keep things simple and pay attention to your Magnesium in particular...

​

• Spoon peanut butter out of the jar, directly into your mouth (my favorite is Skippy Extra Chunk, MMV but its only 4g per 2 TB which works for me)
  
• Quest oven pizza (again, MMV but a whole pizza is 12g and feels so indulgent)
  
• Homemade mozzarella sticks like this recipe from Low Carb Yum - dip in ranch dressing for ultimate comfort
  
• Buffalo Chicken Dip - eat with a spoon and love every minute
  
• Dove Mini Ice cream Bars - one bar only has 6g so MMV but, ice cream, come on...
  
• Turn your ketoade into a cocktail - add seltzer water, pour into a wine glass...keeping on eye on your magnesium in particular (Natural Vitality Calm is my suggestion) will help with cramps/bloating

My daily electrolyte supplements usually look like this:

• 1 packet of ElectroMix mixed with a teaspoon or 2 of Natural Calm in a glass of water.
  
• 1 chicken bullion cube mixed in a tall mug of hot water. (Sometimes I do this twice a day, depending on how I feel.)
  
  The rest of my electrolytes come from food. If I still feel unwell after the above, I may drink another ElectroMix. This seems to be working well for managing my induction.
  
  Remember: Spinach is a good source of potassium and other healthy nutrients. It never hurts to mix it into whatever you're making or have a side salad with some olive oil.
  
  Best of luck to you and KCKO! :)

So, there's always some sort of natural carbs in veggies. I eat only cruciferous vegetables, like broccoli, brussel sprouts, and cauliflower. I'll eat a few pieces of carrots, and celery, onions, and bell peppers, but avoid corn, for instance.

I eat no refined sugar, no carbs (flour, potatoes, corn starch, or sugar derivatives like malodextrine, dextrose etc.), and no starchy legumes, or veggies.

I cook with healthy fats, like coconut oil, and butter. I eat lots of protein, and healthy fats, with green veggies.

I bought (for the first time in my life, electrolytes. I bought liquid drops, from Amazon, called Lyteshow because I was getting cramps, and won't eat bananas anymore. I also bought MCT Oil, because I think that medium chain triglycerides are important.

Other than that, I just try to eat as clean as possible, and have fun making keto recipes. I also bought one of those fancy Multi-pot electric pressure cookers, because I'm eating a lot more real meats, and it requires very little prep, and I don't think about food all day. I only eat one meal a day, and try my best not to load up on fat. I've got plenty of fat on my body.

OK, just FYI sumatriptan is category C and not recommended after the first trimester; different docs have different opinions on using it, because less research has been done on it than Tylenol. That's intense you got jaundice from mono! This is the website I use for info on pregnancy and meds, which is based on all available research: https://mothertobaby.org/fact-sheets/sumatriptan-pregnancy/

For the magnesium, try a powdered version like this one. It can also act as a laxative which can be good for constipation during pregnancy, but just start doses lightly and see how it affects you :) The best form of vit. D3 I know is liquid form cholecalciferol which is animal-based. I would probably talk with a doc before starting that because it's fat soluble which means it can build up in the body - most people are deficient in it so you probably have nothing to worry about, but I would take with someone just in case.

Sorry to talk your ear off! Hope this helps.

L-Tyrosine should be pretty universal among brands. Ive been using this one from Amazon with good success. I would recommend one 500mg capsule before bedtime. That should help you reset your dopamine for the next day. Start this out just every other night though, as I’ve noticed it still works well into the next day.

As far as magnesium goes, you’ll want to avoid the commonly available versions magnesium oxide and magnesium sulfate due to poor absorption into your system. Magnesium aspartate and citrate are good options here, with Chelated magnesium being the best. RDA is 400mg/day. Take 200mg twice daily with food if you can, or all at once if you have a hard time remembering. If you haven’t taken a mag supplement before, expect a temporary laxative effect from it for a week or two until your body gets used to it. If it’s giving you trouble, Imodium (or the Loperamide HCl generic) works well to slow bowel movement and counteract this.

Thanks, will certainly look into it further. I am also interested in meditation and will be implementing it when this semester closes out and it makes sense to begin practicing. After doing research over the past 24 hours, I've come up with potential ideas for what I may begin using. If anyone can provide feedback or any notes on any of the following and dosage, it would be appreciated:

• Bacopa Monnieri - I wasn't sure if it's important to take the extract or the whole herb in capsule form
  
• L-Citrulline
  
• NAC - I read a recent study suggesting NAC may break down the BBB, but the unhealthy rats used seem faulty
  
• KSM-66
  
• Chelated Magnesium - I read chelated is the best in this case
  
  ​
  
  Each of these listed are all just ideas, I'm not sure what would be necessary and what wouldn't, just what I've gathered from reading. I have also considered Zembrine and I'm not sure if a dopamine supplement would be necessary for any reason, but if so I've looked at L-Theanine and Dopa Mucuna.
  
  ​
  
  In researching all of this, I've also found multivitamins created specifically for anxiety. Something like this seems it could be promising. Am I better off creating my own stack and taking supplements individually, or would the multivitamin option be something worth considering? Does anyone have any experience?

I did actually, still feeling like death but pushing through. I’ve been using those ketone pee strips and it finally showed between low and moderate amount of ketones so that’s good i think!

Also picked up this stuff called “Lyteshow” so going to be drinking water with some of that in it today to see if it helps. Here is the link, hopefully it’s zerocarb approved. https://www.amazon.com/LyteShow-Electrolyte-Concentrate-Rehydration-Additives/dp/B00EISFBYA

Also I seem to have no appetite, I love steak and smoked a nice thick ribeye on the traeger this morning for breakfast and could barely eat half of it. Hopefully I get my appetite back soon

try to get some really good fats. make sure you're eating healthy saturated fats like cold pressed coconut oil and then also cold pressed hemp oil (and hemp seeds) and olive oil.

It's easy to miss getting good fats if you're just cooking with a refined oil or light vegetable oil. Fat is one thing that depletes a lot after switching to not eating animal sources, but the health and tissue of your brain rely heavily on good fat consumption through your diet.

Also check your magnesium intake. I'll always recommend hemp seeds because they have a lot of magnesium. But supplements work well too. I like this https://www.amazon.com/Natural-Vitality-Magnesium-Organic-Raspberry/dp/B00BPUY3W0/ref=sr_1_1_a_it?ie=UTF8&qid=1495277823&sr=8-1&keywords=magnesium+drink

Just a heads up that labdoor.com tested that and it came up high in some heavy metals, so I stopped using it. Over at r/nootropics, we love Doctor's Best Mag Glycinate as the best for relaxation and sleep. Any glycinate form really, though I know the citrate and malate are good, too.

I've heard good things about Jarrow, but I've never tried any of their products.

Magnesium:

https://examine.com/supplements/magnesium/


https://www.amazon.com/gp/product/B000BD0RT0/

Fish Oil:

https://examine.com/supplements/fish-oil/


https://www.amazon.com/gp/product/B004O2I9JO/

Vitamin D:

https://examine.com/supplements/vitamin-d/

https://www.amazon.com/gp/product/B004N8TTBQ/



You'll see in the examine article for Magnesium that I linked why I suggest it and Vit D; people are a lot of times deficient in one, or both. Fish Oil is just generally also seen as a good thing to supplement, and it also helps the Vit D be absorbed.

These things, in my experience, give you a much better baseline. Unless you have a really solid/varied diet/lots of sun exposure, these can really help.

Natural Vitality Natural Calm Magnesium Anti Stress, Original, 16 oz https://www.amazon.com/dp/B000OQ2DL4/ref=cm_sw_r_cp_api_-Yc6BbD9XSW3J

Seriously, it is an absolute lifesaver for constipation, and works as a gentle muscle relaxant and sleep aid as well. It’s amazing. I got it because it was recommended to me for pain from TMJ disorder, but I use it more frequently for constipation than anything else! I take medication that causes chronic constipation, so this is a lifesaver. Mix two teaspoons in a bit of warm water, then add as much cold water or other drink as you want (it has just a mild acidic effervescent taste, kinda like club soda but much more mild- you can also get flavored versions but I prefer unflavored). Do this before bed and you should wake up ready to go!

(Rarely it will take two doses to get things moving, if things are really backed up- sometimes I’ll double the dose at once if I know it’s kinda severe but if it’s your first time just start with two teaspoons and see how you feel. If it’s been more than 8-10 hours you may want to take another dose, either right then or that next evening).

You can also find it at GNC and some drug stores, but I’ve found it cheapest at Wegmans. It’s in their vitamin section.

I feel like I should clarify. I think that talking to your Dr. about your anxiety is a great idea. There are some decent medication options that could help both your anxiety and your migraines. So it would be a good conversation to have.

My point above is that you should state that you are NOT interested in taking any benzos. But be open to other options. My rule is that I always do research on a medication before I start taking it. And I always start by googling [MedicationName Withdrawal] and see what comes up. Some Drs are all to quick to prescribe stuff without giving any thought to the fact that getting off of the medication is going to be painful.

Ok that said, here's my recommendation for some non-prescription stuff you can investigate to reduce your anxiety.

• Magnesium. This can be very calming.
  
• L-Theanine
  
• 5-HTP This may increase your levels of Serotonin. This can possibly make your migraines better or worse. Differs by the individual.
  
• Kava
  
• Valerian Root
  
• GABA I've heard that "PharmaGABA" is much more likely to be effective that plain old GABA. Do some research. I don't really know.
  
• The All-In-One There are a number of these formulations. They just combine a bunch of stuff listed above.
  
  
  So there's some stuff you should do some research on. Some may relieve your anxiety but make your migraines worse. Some may be beneficial for both anxiety and migraines. It'll really be a trial and error to find out what works for your 'migraine brain'.
  
  I've provided Amazon links, but you can honestly get most of these at your local Drug Store (CVS, Walgreens, etc.)
  
  Remember always do your research, whether its a recommendation from your Dr, or some internet stranger. It's all just data points. Digest it, research it, and then make your own decision on what's right for your situation. I wish you the best!!

I saw a recipe that uses pork rinds as a “batter”, I’ve never tried it but it’s a neat idea for keto fried chicken. Outside of that, it’s the only real use of pork rinds on keto in my opinion... it’s not exactly a solid source of nutrition and even the packaging says not a significant source of protein (at the last bag I had said it in the nutrition facts).

I get downvoted every time I say it, but while saturated fats have always been blown way out of proportion, in my opinion it still may not be wise for you to get say 90% of your calorie intake from saturated fats, especially if you are of a certain genetic variation (I’ll have to look into exactly what that is), and I’m not entirely informed on the longevity affects of a high saturated fat diet, even in the context of a very low carb diet. Avocados, natural peanut butter from the machine at Kroger, macadamia nuts, EV olive oil - MUFAs are my primary fat source with around 35 grams (+/- 10 grams) coming from saturated fats. Olive oil in everything. I’ll make tuna with boiled eggs, mayo, mustard, a tbsp of EVOO and pink salt/pepper/paprika, pretty much daily lunch. Sometimes it’s chicken instead of tuna. I don’t shy away from beef at all, but I still limit it to 2-3 times a week, because I’m also eating salmon 2-3 times a week.

I also regularly make a smoothie that is for sure not that keto because of the higher carb content, but on days I have it - it’s the only carbohydrates I have... kale, spinach, avocado, Garden of Life Raw Meal (the vanilla chai or chocolate flavor), hydrolyzed collagen, that fresh Kroger peanut butter, a half cup or so blueberries, about 2 cups water or almond milk if that’s your thing, ice, blend that baby up. You get use to the texture.

These are just things I do, but there are multiple ways to skin this keto cat. For the record, I’m a male, 28yo I stand between 5’10 - 5’11 and started at 240 and weighed in this morning at 174, last did my tape measurements and my body fat was at 27%... still on the path

Good luck to you!

I’m not a doctor so I don’t want to comment from a medical perspective.

But I can tell you that it’s entirely common for some people to take daily mag supplements long term. There are other benefits unrelated to constipation such as cardiovascular, relaxation, and sleep.

The article I linked mentions that Mag 07 is a large magnesium molecule that does not dissolve into your bloodstream nor adds to the body’s need for magnesium. So I don’t think you’ll want to compare it to typical mag supplements or factor in absorption.

As far as a regular mag supplement, there are several different types. I tried a few and ended on this one:

Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, TRACCS, Not Buffered, Headaches, Sleep, Energy, Leg Cramps, Non-GMO, Vegan, Gluten Free, Soy Free, 100 mg, 240 Tablets https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_api_i_M3lHDbEPH569D

Thanks!

I am pretty sure it was allergies. I took Claritin for the first time in my life. I moved for the first time in my life and I think I was just getting used to a new Spring. I took Claritin right after the last day of my journal entry and that made me feel better. I am not allergic to things, usually. But I am not a perfect person and I think my body was just getting used to the new area. I am already back to feeling great.


I don't normally go back and read things I write. Thanks for replying so I could later.

​

This is what I was using:

​

https://www.amazon.com/gp/product/B01MXDAHIB/ref=ppx_yo_dt_b_asin_title_o05_s00?ie=UTF8&th=1

This magnesium an hour before bed works great in combination with melatonin. For nights when I’m extra anxious, I also add in a cup of chamomile tea.

Magnesium: (2 tablets 1 Hour before wanting to be asleep)

Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, Non-GMO, Vegan, Gluten Free, Soy Free, 100 mg, 240 Tablets (packaging may vary) https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_api_i_rY66CbHAC95CP

Melatonin I use: (I put around 10 drops under my tongue about 15min before I wanna be asleep)

Life Extension Fast-Acting Liquid Melatonin Citrus-Vanilla Flavor, 2 Fl. Ounce https://www.amazon.com/dp/B07DBG625G/ref=cm_sw_r_cp_api_i_6066CbGN9CS5T

Chamomile I use: (1 bag 1 hour before wanting to be asleep. Two bags if you’re super anxious)

Traditional Medicinals - Organic Chamomile, 16 Bag (2 Pack) https://www.amazon.com/dp/B01L9U9KIC/ref=cm_sw_r_cp_api_i_0166CbKMMR0G8

That I don’t know. Great question for your doctor, maybe along with testing for other electrolytes. Otherwise you’ll have to use your own judgment on what seems helpful.

If you do increase your sodium, it may be prudent to match it with potassium. You lose potassium when your body flushes out the sodium, and many people don’t get enough to begin with.

I haven’t decided on a recipe yet, but I’m making a new electrolyte mix. Probably with potassium chloride and sodium bicarbonate. Bicarbonate is an electrolyte as well (our bodies can produce it). At the right ratio I can get around 1:1:1 sodium, potassium, and chloride. Plus bonus bicarbonate. I might pair it with a magnesium drink as well, or buy the ingredients and add them to my mix. I salt my food heavily, so my electrolyte mix is mostly to fill in gaps and avoid imbalances. I’ll probably take 7-10g of the mix daily to start, which will only be a couple grams of sodium.

Hopefully that helps? I’m still learning about electrolytes.

If you’re not taking it already, try

Natural Vitality Natural Calm Diet Supplement, Raspberry Lemon, 16 Ounce https://www.amazon.com/dp/B00BPUY3W0/ref=cm_sw_r_cp_api_i_Y1X-AbRET8SY7

I have bad constipation too, and if I take 2.5 - 3 teaspoons in 8oz of water 2x a day it helps. Added bonus is it tastes great and you’re getting magnesium.

I also find eating cooked spinach regularly helps loosen stool.

Good to hear! I’m glad to see this update today. I am not in any way an expert on this, but feel free to ask me for help any time and I will be happy to do what I can. Here is a link for lyteshow if you ever need that. Lyteshow

It should :-)

I researched about two dozen different brands and this is the best balanced with most cost effective. It'll be good for more than just breaking fasts. Google "benefits of gelatin" or such and you'll have a good read.

https://www.amazon.com/dp/B005KG7EDU/ref=cm_sw_r_sms_awdb_t1_zfTcBb3ZTQ8W5

Here's the kind I bought. Works well and I've never had issues but of course YMMV.

Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, Non-GMO, Vegan, Gluten Free, Soy Free, 100 mg, 240 Tablets (packaging may vary) https://smile.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_apa_i_qJmzCb2Z40GN8

https://www.amazon.com/Optimum-Nutrition-ZMA-180-Capsules/dp/B000GIQS02

Have fun lol. Idk if it actually does anything from a bodybuilding standpoint, but, the dreams man, the best fucking dreams

tl;dr Take some chelated magnesium (there's another form of Mg that gives you diahhrea; chelated doesn't do that). Something like this.

Assuming the linked bottle is used, and 1 pill = 100mg of Mg, then take one pill, see how you feel, then take 2 pills the next day, seeing how you feel, then take 3 pills a day, see how you feel. It's up to which amount makes you feel the best that you want to seek out, because it's different for everyone.

Now for the other electrolytes, Potassium [K] and Sodium [Na].

For K, be CAREFUL and don't take a lot ( more than 100mg) at once. Too much K at once can cause heart problems. I made this mistake once and actually started getting heart palpatations (I am 20 years old, for context). That said, I usually like to get some "Lite Salt", and salt all of my food to supplement my K, which seems to work.

And now, for the big one, Na. There are many different ways to supplement Sodium, but what I like to do is get straight to the point, drink 4 grams of table salt+Water (around 1500mg Na) for the day, and get it over with. You will definitely want to experiment on the amounts on what's "too much" and what's "too little". I started out with 16g of table salt (6000mg) a day. But I soon figured out could cut down to 4g of table. There are times where I'll need 16g of table salt if I'm going through a really long run and drinking lots of water, but since for the most part I'm sedantary, I usually keep it to 4g in the morning and 4g Na+Water in the evening. More if I feel I need it (you'll feel foggy and/or lazy from a lack of Na supplementation).

Hope this writeup helped you, feel free to ask any questions. Electrolytes were confusing for me at first but this is what it boiled down to throughout my experimentation and from searching on here.

I recently bought some of these
https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_apa_3o86Bb5BM6FTQ

I also had problems sleeping at night. YMMV but for me it gets my slightly drowsy making me go to sleep fast and here's where it really shines for me, it puts me in a "deep/heavy sleep" mode I don't wake up at all in the middle of the night. That's the best I can describe it, but it's great it works.

Like I said YMMV some reviews on there say that they experience crazy dreams etc.. Unfortunately I don't get that, maybe if I pop a couple more pills I might though, I'd have to try that lol.

So I've been reading and researching since we posted earlier this week.

I wound up using Windsor Half Salt for potassium supplementing (found with the normal salt at most Canadian grocers). This looks pretty much identical to Morton's Lite Salt.

I also found (after a long time searching and reading medical papers to clarify) that ideally Magnesium intake levels are somewhere around 420 micrograms daily for men my age. This is supposed to be elemental magnesium, which some supplement companies are good at listing, and some are not. As such, I found what I think was the best option available on Amazon.ca for Doctor's Best High Absorption Magnesium (200 Mg Elemental), 240-Count. It's a large pill, no doubt, but at 1000mcg magnesium chelate / 100mcg elemental magnesium per pill, a 240-count bottle at $40 was a pretty darn good value. This is a Magnesium Lysinate Glysinate Chelate, which seems to be a good bioavailable format, and I've found no side effects that some users of citrate complain about.

Sorry, I misspoke: After going to the cupboard, turns out I don’t use lite salt, I use a no salt potassium called “Original No Salt” (https://www.amazon.com/dp/B0049IRCAA/ref=cm_sw_r_sms_tai_oviTCbGW5D9ZH). I added the link cause it’s easier than taking a picture of it and posting that here. Oh, and I can find it in my local grocery stores.

I got this cause I don’t need the extra salt - that’s what the bouillon cubes are for...

And since I’m typing this, here’s a link to show you the magnesium supplement I use, unflavored Natural Calm: https://www.amazon.com/dp/B000OQ2DL4/ref=cm_sw_r_sms_tai_NCiTCbW2VCPKP Again, the link is for the picture - I can buy it in my local grocery stores (tho this one IS cheaper from Amazon).

The combo of bouillon and the No Salt is a salty drink, but I personally don’t think it tastes too salty. But, I love the taste of salt, so there’s that. 😊

I take magnesium citrate, 400mg every night as well as my wife.
We have experienced no issues with loose stools or surprise bowels.

http://www.amazon.com/Now-Foods-Magnesium-Citrate-Tablets/dp/B000BV1O26/ref=sr_1_1?s=hpc&ie=UTF8&qid=1442463023&sr=1-1&keywords=Now+Foods+Magnesium+Citrate
That is what I use.

Citrate is used as a laxative but understand it's 10 times that dosage. Maybe you might have an issue with occasional use?

It's very relaxing, my sleep quality is better, it's almost sedative at that dosing and my dental bitewing xrays I just had were "the best they have ever been". Anecdotal, could be unrelated so take as you will.

Well, that's really something you'll have to play around with. Right now I drink black tea with 2 tbsp of collagen hydrolysate (https://www.amazon.com/Great-Lakes-Gelatin-Collagen-Hydrolysate/dp/B005KG7EDU/ref=sr_1_1_a_it?ie=UTF8&qid=1465399453&sr=8-1&keywords=Collagen+Hydrolysate) to help get protein and stave off hunger until I'm ready to eat a meal.

I'm actually cutting back on caffeine, but I would usually also have a cup of coffee with some half and half after the tea with the collagen hydrolysate.

I would drink the sparkling water as often as you want/need/afford at first. Carbonated water is reportedly not great for your teeth, but it's calorie free and should help you transition to a better diet.

This is a weird one - have you been check for adrenal fatigue ? Look into that.

• Also look into a Mg supplement like this one: https://www.amazon.com/Natural-Vitality-Magnesium-Stress-Orignal/dp/B000OQ2DL4
  
  This one had a really good impact on my life in terms of being in a calm alert state after I wake up. Most supplements you hope are good for you like Vitamin D, B12 etc since their effects tend to be long term and harder to measure. But this one is different - you will feel the short term impact on your mood, stress levels, focused energy levels almost immediately, something you can't say for a lot of other mineral or vitamin supplements.
  
  
• Take a plant protein based shake before you go to bed. Protein is essential for metabolism, and if you are running low for some reason during sleep, you will wake up without energy.
  
  Again, these are experiments. You will have to try many things that you think can make sense to you and see if it works.

I SWEAR SWEAR SWEAR magnesium is amazing. You can get a version called "Calm" from Amazon, that is a powder and you add it to water for a tasty treat before bed: http://www.amazon.com/Natural-Calm-original-16-Ounce/dp/B000OQ2DL4

If you are more of a pill taker, you can get it in pill form.

Not only does magnesium help soften your stool, it also helps with restless leg syndrome (that many pregnant women get) and it also helps calm you in general. I take this before I go to bed every night and have never had any issues.

Magnesium is completely natural supplement and your body needs it for a variety of reasons, so it is a huge win-win!

/r/nofap has some sound science if you aren't persuaded by sound doctrine. Setting up software on your computer, router or for your browser can help, along with getting an accountability partner or making yourself accountable to those you live with by placing the computer in a more public part of your home. You can also order supplements that have been shown to have a statistically significant anaphrodisiac or libido lowering effect, such as this or this. Making a play list of doctrinally sound praise music can also help keep your mind from wandering. Regardless of what you do to help resist temptation, you must also flee from it. Lastly, rebuking the temptation verbally when done in faith can have a mighty result.

With that being said, the greatest and most consistent victory I've ever had over this type of temptation was by focusing squarely on Jesus Christ. Consider that in Matthew 14 where we read about Peter walking out on the waves to meet our Saviour, it was when he looked right or left and was reminded of the waves that he began to sink. It's not unlike driving a car. Do we look at where we don't want to go in order to get where we're going? The hands follow the eyes and so it is with the lust of the eyes and the sin you're struggling with. Seek ye first the Kingdom of God and His righteousness.

That other person who responded to you is wrong about all supplements being garbage. Supplements that are actually nutrients (like magnesium) are good for you, especially considering most people are deficient in magnesium because it's a water-soluble supplement, and in most foods it comes from the soil, but due to current agricultural practices, too much magnesium is being washed out of our soil. Really, it's the second most common nutrient deficiency in developed countries after Vitamin D.

Magnesium is good for mood and muscle cramping, but you shouldn't just take it during PMS, you should take it daily. Here is more information on magnesium.

Don't buy some overpriced, heavily marketed supplement for magnesium though. You can get like a two year supply for like $20 if you buy it in bulk (you can either mix it with water and drink it, or just buy some capsules to put it in).

Make sure you get magnesium citrate, glycinate, or basically anything that ends in -ate. Do NOT get magnesium oxide because your body doesn't really absorb it.

For me the orotate seemed to do what it needed to in around 2 months after that it seemed the side effects weren't balanced out by the benefits. I've heard similar accounts from more than one person. I took it for around 2 months give or take, started with a quarter of a tab and worked up to a full tab since it made me feel pretty spaced out if I took too much. There aren't many brands out there the one I found (and was reccomended by others) was by Advanced Research. My goal in taking it was to decrease anxiety and to improve sleep though oddly it shouldn't be taken at night since it can keep you awake. And I say oddly here because it definitely has a calming effect but isn't the sleepy kind, I believe it worked with giving be better sleep. I now take it occasionally when I'm feeling anxious and it works as I take it much like magnesium does only with a different feeling.

Agree with another poster here that it sounds like a sleep problem rather than a diet problem. Your sleep has improved but it still isn't good. Diet alone cant fix that. One thing that helps me is magnesium citrate right before bed. I use calm:

Natural Vitality Calm, The Anti-Stress Drink Mix, Magnesium Supplement Powder, Raspberry Lemon - 16 ounce https://www.amazon.com/dp/B00BPUY3W0/ref=cm_sw_r_cp_apa_i_VHTrDbQVB2924

I've never had any diet work at all for me before. Keto is magic.

I put a liquid electrolyte concentrate in my morning eggs, and daily water. 40000 volts it's called, I got it on amazon. I mask the taste with true lemon. I also take supplement from rite aid, GNC brand, with calcium, vitamin d, and magnesium. I take more magnesium in the form of natural calm powder at night, as it helps me fall asleep like immediately. I put that and some lite salt (sodium and potassium) in a small cup with a little water and pound it like a shot (it's disgusting), then chase it with sparkling lime mineral water (delicious). This is the only way to prevent the insane leg cramps I was getting at night. I don't think most keto people have that problem, but it was so bad for me I actually tore a muscle in my calf!

The tracking is easier for me when I eat the same thing every day. I know some people can't do that and need variety, but the easy weight loss makes me have no desire for variety lol

I know grapefruit juice is supposed to help with swelling, although I didn't try it myself during/after my pregnancy (I had swelling everywhere but especially my feet for the last couple months of being pregnant as well as a week or so post partum).

What really helped me was magnesium, specifically this stuff. It helps with sleep and constipation too, which is also nice! :)

A couple of things that I've started taking and coincide with better sleep are nice and natural (by which I mean supplements), here are the Amazon links:
Nature's Way Vitamin D3, 2000 IU, twice daily.
Doctor's Best Magnesium 200mg, three times daily.

Vitamin D enchances the absorption of calcium, so if someone eats a fair amount of dairy or spinach they should be fine. Magnesium should be the one people need to look out for. It's one of the most important minerals that we don't get enough of, PLUS it works in synergy with vitamin D! If you regularly eat almonds (or pumpkin seeds), avocados, dark green leafy vegetables and legumes then you're probably fine. If not then I'd definitely recommend you start including them in your diet if possible, and if not you can supplement.

Another critical micronutrient would be K2, which helps direct calcium to your bones and teeth and prevent calcification of your arteries (big no no!). If you're thinking of supplementing Vitamin D3, you can find those two vitamins together. They are fat soluble so make sure you eat them with your nuts/seeds and avocados! :)

Congrats on the hard work, you are looking amazing!!

I recommend looking into things like lite salt or nusalt, which are salt substitutes that contain potassium in place of sodium, often used to make potassium drinks or season food. I personally don't care for the taste in most foods, but many seem to like it.

There's also this supplement which I use. I put a small amount of this into a water bottle with some mio or other sugar free water flavor every morning (it tastes bad otherwise). Helps me immensely. If you do go with this stuff, make sure you measure how much you need, don't want to get too much potassium of course. I probably only use maybe 1/8 of a teaspoon I think, but you may need less/more.

https://www.amazon.com/Now-Foods-L-Tyrosine-500mg-120-Capsules/dp/B0013OUPSE

This is what I take. I bought it from a local nutrition store.

The effects are subtle but extremely effective. For me, it took a few days to notice anything. Then I realized in class that I was speaking up more. I also started hitting on girls in class. Things like that. Anyways, one of the best supplements I've ever tried.

My wife told me recently that she read somewhere that one of the reasons women crave chocolate at that time is due to magnesium deficiency, and chocolate has a decent amount of magnesium.

You could get a magnesium supplement and take that. It's pretty good for you regardless. http://www.amazon.com/Natural-Vitality-Calm-Raspberry-Lemon/dp/B00BPUY3W0/ref=sr_1_1?ie=UTF8&qid=1394719352&sr=8-1&keywords=natural+calm+magnesium+powder

I drink 2 tsp of that in warm water every night before bed. It's naturally very relaxing - I sleep a lot better after using it as well.

BCAA and water right after, banana or other light snack after drive home. Super hot then super cold shower. Read/watch show for a little bit. Zinc/Magnesium/B6 supplement 15 minutes before sleep time. Bedroom is super quiet and I installed blackout curtains which make a huge difference.
https://www.amazon.com/Optimum-Nutrition-Capsules-1000mg-Count/dp/B000SOXALE/ref=zg_bs_6939949011_1?_encoding=UTF8&refRID=VNZ5NETWXJVAWQSQY74C&th=1
https://www.amazon.com/dp/B000GIQS02/ref=sr_ph_1_s_it?ie=UTF8&qid=1487811737&sr=sr-1&keywords=zma&th=1
IF all that isn't working, slap on the headphones and listen to this https://www.youtube.com/watch?v=4SmAqaCrCpU&list=PLp5q1GrVm5zUJyx-5kSQKIhjhCN3AoLsQ&index=2

I like Natural Calm Tea:

Natural Vitality Calm, The Anti-Stress Dietary Supplement Powder, Raspberry Lemon - 16ounce https://www.amazon.com/dp/B00BPUY3W0/ref=cm_sw_r_cp_apa_i_TIlBCbS0Q47PN

Raspberry Lemon flavor is my fave and I drink it before bed.

Electrolytes are not cheap. But I don't care as hydration is important. I just tell myself, that it's still about as expensive as a soda.

If I'm just sitting around, I'll drink Ultima as it has zero carbs and tastes great.
https://www.amazon.com/Ultima-Hydrating-Electrolyte-Raspberry-Gluten-Free/dp/B01IIGVUQA?th=1

If I'm about to workout, I'll do Liquid IV Hydration Multiplier, as it has about 11-12grams of carbs and you cook that off easily during a workout.
https://www.amazon.com/Liquid-I-V-Hydration-Multiplier-Electrolyte/dp/B078XMP8KJ/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1521496446&sr=1-4&keywords=liquid%2Biv&th=1

Recently picked up Bodytech Electrolyte Fizz for pre/during workouts. It's the cheapest I've found and is pretty weak on flavor. You get a lot of servings for the money, but I feel like using two or three rather than one just to up the flavor.
https://www.amazon.com/BodyTech-Electrolyte-Fizz-Grape-Packets/dp/B015TBZQOO/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1521496507&sr=1-1&keywords=bodytech+electrolyte+fizz

Nunn Tubes are good, but they turn into a gut bomb of carbonation if you are trying to exercise and use them.
https://www.amazon.com/Nuun-Hydration-Electrolyte-Essential-Electrolytes/dp/B019GU4ILQ/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1521496604&sr=1-4&keywords=nunn%2Belectrolytes&th=1

Since I am an athlete, I run TKD and can easily burn off 75 grams of carbs during a workout and be right back in ketosis. But if you are sedentary, struggle to keep your carbs down, and counting every single gram, the Ultima is by far the best I've tried.

I love this sub and it feels, to me, like a quiet little cul de sac in big ol' Keto Town.

Here's my sharing:

this week Lyteshow solved my electrolyte struggle. I feel SO GOOD!

Have been paying as much attention to sides as to the protein and my meals have been tasty, tasty

I'm trying out a month of MFP Premium and so far love seeing the macro breakdown (per meal) on my diary page in either grams or percentages.

Lastly, I now automatically pack at least a baggy full of food so I'm not stuck without choices. If I have the time I pack a whole cold meal.

Can you guys share with me what sort of tote you put your food in? They are easy to find online but I know some are better insulated than others.

Again, read the FAQ. An electrolyte panel won't find low electrolytes usually because it's measuring blood concentration.

In the case of sodium, the body responds by essentially dehydrating you to maintain the sodium concentration in blood. You get low blood pressure, feel lightheaded, etc.

In the case of magnesium, the concentration that's important is cellular concentration, and that's essentially uncorrelated to blood concentration for similar reasons.

The numbers you listed are nowhere near enough electrolytes. Try drinking a cup of bouillon. A big bouillon cube will give you ~2g salt. You want 5g salt/day. Salt everything liberally and try the bouillon, and see how you feel.

Re: magnesium, 400mg is good if it's a good type. Magnesium oxide has almost zero bioavailability and only acts as a laxative. I typically recommend the one I link below because it's cheap and easily available, but magnesium citrate is generally OK too:

http://www.amazon.com/Doctors-Best-Absorption-Magnesium-Elemental/dp/B000BD0RT0/

Re: potassium. Others have suggested this, but 99mg isn't nearly enough. Get the lite salt / no salt / nu salt and try using that with your food.

Good luck!

Yes. Linked below. I usually take three of the L-tyrosine (Morning, noon, night) on empty stomach, and two of the L-theanine with the morning and night dose of L-Tyrosine.

Caffeine pill works good when taking with the L-theanine, but really any source of caffeine will do. Hope it helps.

NOW L-tyrosine 500mg,120 Capsules https://www.amazon.com/dp/B0013OUPSE/ref=cm_sw_r_cp_api_uQXpzbPM3Z8ZV

Suntheanine® L-Theanine 200mg (Double-Strength) in Cold-Pressed Organic Coconut Oil; Non-GMO & Gluten Free - 60 Liquid Softgel, Made in USA https://www.amazon.com/dp/B00TXY32FY/ref=cm_sw_r_cp_api_YQXpzb99T7PT5

I like talking about it. First rule of fasting is you never tell anyone about it. Once you get used to fasting it’s not too difficult. 48hr-72hr fast I don’t notice anything but any longer electrolytes are mandatory. I recommend you start on the 16:8 because most of your fast you will be sleeping. I also sleep really good when I fast. It feel like my body eats fat while I sleep because I wake up energized. I also drink black coffee every morning. Also I have the most success fasting when I keep things peaceful and stress free in my life. I have 4 kids so most of my fasting shortfalls happen when they stress me out lol. dont tell anyone you are fasting

Rule 1: don’t talk about your fasting

Rule 2: hunger is fat crying as your body eats it lol

Rule 3: hunger comes in waves , usually around the times your normally eat. If you can hold out a few minutes the hunger subsides .

This are the electrolytes I use:

Electrolyte Supplement for Rapid Hydration | NO Calories NO Sugar | 20%+ More Potassium, Magnesium & Zinc | Keto Flu & Leg Cramp Relief | 48 Servings https://www.amazon.com/dp/B01MXDAHIB/ref=cm_sw_r_cp_api_i_FXoPDbEEE0RX5

Dealing with sleep deprivation on top of such intense anxiety has got to be really hard! Something that really helps me is this product called Calm that I drink every night and Tension Tamer Tea. Having a set routine every day and rituals and minimal media/news/video games really helps me. Being outside doing yard work and gardening and walking helps so much. Eat really healthy, your body and brain need all those micronutrients to function at their best!

If I'm in the middle of a panic attack I practice breathing and I hold my little dog and count or put in head phones with really calming music.

You can learn self soothing techniques that can train your brain to get out of the anxiety zone!

Here is a link from the side bar that has some work books you can do to help train your brain. Also anti-depressants CAN help anxiety, but some can make it worse, make sure you are talking to your doctor and letting him know how intense your panic is so that he can help you best. Treating anxiety like it's depression is not always the best option...

Take care, we are here to help you!

I've resigned myself to believing if I were a doctor, my first move for anything other than diarrhea would be to prescribe magnesium.

I tested for a considerable deficiency ~2 years ago, and periodically after that, and found that supplementing with Glycinate forms has helped me a lot. I've found the Doctor's Best Chelated Version to be the best in terms of price/effectivness:

https://www.amazon.com/Doctors-Best-Absorption-Magnesium-Supplement/dp/B000BD0RT0

I've tried just about every type of mag there is, including shots, and the Glycinate forms have by-far been the best for me in terms of bowel tolerance and effectiveness.

Good luck sir. I will say this. Be prepared with to increase magnesium, potassium, and sodium intake with supplements or natural foods to avoid the Leto flu in a few days.

• magnesium: I take this
  
• potassium: I eat 2 avocados a day
  
• sodium: I just add put no salt to everything
  
  The most important think to know is that there will be changes in your body that are greater than just weight loss. For me it’s been knee pain. Just about home since I started keto due to reduced inflammation.
  
  Again, best of luck and god bless.

Thanks for your help. Is something like this acceptable, and safe to take with the above multi? Also, how much lemon juice should I be taking daily to get the desired effects?

5mg of melatonin is perfectly fine. But what I suggest on top of that is a decent magnesium chelate supplement. Like this

Take about 500mg post workout or whenever you're getting ready for bed. I'm 6'2, 210lb and that's my dosage. Works wonders for coming down from a rough workout and giving you a good nights sleep.

Completely anecdotal but I read gelatin helps. It provides your body with the necessary nutrients for skin elasticity. I took this throughout my pregnancy, tried for once a day but forgot some days, had it twice on others. I didn't get any stretchmarks on my belly but got a few small ones on my boobs after giving birth. I had stopped taking the gelatin by then. It's supposed to help repair and fade old stretchmarks too so I've started it up again now.

I have a lot of stretchmarks on my thighs, hips and boobs from puberty so I was convinced my belly would be covered in them. Jojoba oil supposedly mimics natural body oils so I moisterized my stomach with that on occasion.

I think position of the baby makes a big difference as well, mine was sideways (back to my side and his side to the front) all the way up to the end, and I gave birth at 38+5. Baby was 3kg30g or about 6.6 pounds.

There's a powdered magnesium drink I sometimes use here in the USA called "Natural Calm".

yeah it's a little expensive but there are lots of doses in one bottle. When I'm having trouble falling asleep I have a tablespoon of that in warm water and it gives me just a gentle nudge towards sleep. Not as strong as a sleeping pill, but it's natural and very safe.

You probably know this, but you should avoid all screens in the last few hours before you go to bed. The blue light jacks up your brains sense of day/night.

I also found that going for some intense exercise before bed, like running, helped tire me out and sleep better.

fyi i really recommend this magnesium. only Mg that's worked for me without stomach issues and i've tried all the types.

i also recommend not trying any carby replacements or substitutes. i'd fall off the wagon with bread-like things or fake sugar substitutes. however i've been doing great thus far cutting all that out. natural whole foods only. just none of that mess. full on pure keto.

and making a chart, 30 days or 100 days, where you cross off each box for each day, makes it REALLY helpful. esp if you use a big fat red marker. :)

edit: if you use sweet stuff, do NOT use maltodextrin or malitol. it's the devil's ass crack when it comes to weight loss. use liquid stevia (Sweet Leaf or Trader Joe's brand) or Swerve / erythitol.

Sure you can just own it, as of course, it's genetics. But there are a few things you can do to keep a more youthful look, and that starts from the inside out. I'm a dude about to turn 33, I still get carded, and just last week I was approached by a 23 year old female that assumed I was an NYU undergrad (in an obvious come-on).

I eat/drink a ton of leafy greens, kale and spinach etc is your friend. I drink a green protein shake and add Collagen, it's great for your hair, nails and skin.

In a total Patrick Bateman move, I put on a Rhassoul Clay mask a few times a week (not the stuff linked, but that'll explain what it is). As it dries it shrinks and brings blood to the surface of your face and pulls a ton of oil and other crap out of your pores.

Plenty of sunscreen, wear sunglasses during the day, and moisturize before bed.

I would even take it a step further and get a juicer and make your own vegetable juice, I feel like my skins glows when I drink veggies every day.

It's all about clean livin' once you hit your mid/late 20's. Just take care of yourself and you'll notice it.

I don't know if this is necessarily a best practice but it seems to be working for me. Whenever I'm fasting (and sometimes when I'm not since I'm eating keto during my feed days) I make sure I take a [magnesium supplement] (https://www.amazon.com/dp/B000OQ2DL4/ref=cm_sw_r_cp_api_JAVHzbEAZ3R65) at night time and lick some light salt once or twice throughout the day. Light salt is about half and half sodium chloride with potassium chloride. I pour about a quarter to a third of a teaspoon into my hand and lick it up and pound about a pint or more of water. You will get a couple hundred milligrams of sodium and potassium each. Seems to get me from point A to point B successfully without any trouble, but my fasts are usually no longer than 48 hours and I don't do a ton of manual labor.

Two rules of thought... don't know how accurate.

1. Many massages while losing weight. Idea is that the massages help break up the subcutaneous (spelling?) fat under the skin, helping the skin shrink faster.
   
2. Using something like the following product: http://www.amazon.com/gp/product/B005KG7EDU?psc=1&redirect=true&ref_=oh_aui_detailpage_o00_s00
   Which is supposed to be good for quite a bit of good things in your body, one of which is skin elasticity... which can only be good so that you skin has an easier time of it getting back to normal as you lose weight. And the older you are, the less elastic your skin is.
   I can't prove or disprove this. :)

ZMA is a zinc and magnesium supplement, like this: https://smile.amazon.com/Optimum-Nutrition-ZMA-180-Capsules/dp/B000GIQS02

Too little magnesium and you may not be able to go to the bathroom; too much and you won't be able to quit going. So, if you supplement it, start with a small amount and find what works for you.

Good luck at the doctor. Make sure they check your A1C and not just fasting glucose. My A1C was 5.9 before keto (honestly, probably higher at some point but I almost never went to the doctor) and is now 4.5. Stable blood sugar is a wonderful thing.

This is the only magnesium supplement that works for me! I take one pill a day, whereas with others I was halving the pills and still ending up drowsy the next day:

Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, TRACCS, Not Buffered, Headaches, Sleep, Energy, Leg Cramps, Non-GMO, Vegan, Gluten Free, Soy Free, 100 mg, 240 Tablets https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_api_i_krsNDbWJVPAQG

I honestly don't know a lot about them, as I've not really ever taken much of them. Magnesium is just one I picked up from my dad. This is the brand I personally favored vs buying cheap drug store tablets. The thing with magnesium, though, is you have to be deficient with it to begin with. That completely depends on your normal diet. Here is a more in depth article on it.

That being said. If you're not getting enough in your diet, than taking the right amount is almost like eating a bit of valium. The times that I used it the most were when I couldn't afford to drink every night, and it definitely helped getting to sleep, not to mention just generally feeling better.

I need to pick some up now that this has been brought up.

This may seem like some hippy mumbo jumbo, but I've had success taking magnesium (http://www.amazon.com/Natural-Calm-Raspberry-Lemon-16/dp/B00BPUY3W0 - I use the natural flavor) for a while to calm my conscious brain before bed if it is spinning too much.

I used a powdered supplement called "CALM" from amazon a few times a day and it really helped for anxiety.

http://www.amazon.com/Natural-Vitality-Calm-Raspberry-Lemon/dp/B00BPUY3W0/ref=sr_1_1?ie=UTF8&qid=1454279751&sr=8-1&keywords=calm


Also, some sleep supplements will definitely help you get SOME sleep. This one is pretty cheap, has 3 natural sleeping aids and taking 2-3 WILL help you sleep

http://www.amazon.com/Melatonin-Tablets-L-Theanine-Chamomile-Valerian/dp/B014X22IUA/ref=sr_1_2?ie=UTF8&qid=1454279810&sr=8-2&keywords=schiff+melatonin

Hang out in /r/supplements for a while. Here is a good source for reading up on particular supplements: https://examine.com/supplements/magnesium/


This is the magnesium I use and recommend: https://www.amazon.com/Doctors-Best-Absorption-Magnesium-Supplement/dp/B000BD0RT0/

I've gotten like 6 other people to take it and they have all reported remarkable improvements.

Well, I would ditch the lean meat, for one, and probably the protein supplement, unless /r/ketogains indicates otherwise. If you're taking the supplement for amino acids, there are healthier sources for that (sans sucralose, acesulfame potassium, and fillers like "polydextrose thickener" and "anti-caking agents.") Trust me, they don't care if it cakes or not.

You're also taking in a lot of polyunsaturated and monounsaturated fats. You want primarily saturated fats and omega-3. Omega-6 is to be avoided. Fish oil and flaxseed oil are high in Omega 3. Coconut oil is almost entirely saturated fat. You can get a jar of virgin organic unrefined coconut oil at Trader Joe's for six bucks. Bacon and bacon fat are also your friends. Fatty cuts of meat are where you want to be, not chicken breasts.

You also need to roughly triple your sodium intake, because your kidneys are flushing electrolytes in the absence of carbs. You'll need bouillon cubes or a tolerance for salty water. I'd also double your magnesium, for the same reason. Not all magnesium supplements are made equal. Magnesium taurate and stearate are best for absorption. I take this stuff.

It's never given me a straight up laxative effect, but I definitely notice a smoother move! I use this brand and I think they even make gummies now. Hopefully you get some relief soon!

The major electrolytes you have to worry about with keto is sodium, potassium and magnesium. Sodium is easy to get through salt. Most people drink bone broth to get more salt. I'm not a fan. If you're in the US, potassium supplements are heavily regulated and pretty much useless the best option is to buy Lite Salt or No-Salt which are either a 50/50 mix of salt and potassium chloride or will be pure potassium chloride. I buy big bags of magnesium citrate on amazon.

For me, supplementing 400mg magnesium, ~2g of potassium, and 3-4g of sodium on top of what I got through food was the sweet spot.

You may find it gross, but I actually liked buying powerade Zeros and mixing in lite salt and magnesium citrate. Just make sure you start off with lower doses of magnesium supplements and work your way up, while at home, to find where you need to be. You'll know if you get too much when the diarrhea kicks in. :)


https://www.amazon.com/Morton-Salt-Lite-Less-Sodium/dp/B004AY43D2/ref=sr_1_1_a_it?ie=UTF8&qid=1500869363&sr=8-1&keywords=lite+salt

https://www.walmart.com/ip/NoSalt-Original-Sodium-Free-Salt-Alternative-11-0-OZ/37233033?wmlspartner=wlpa&adid=22222222227024951558&wl0=&wl1=g&wl2=c&wl3=40891146512&wl4=pla-78821099432&wl5=9030048&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=online&wl12=37233033&wl13=&veh=sem

https://www.amazon.com/BulkSupplements-Magnesium-Citrate-Powder-Kilogram/dp/B00GW5NX8I/ref=sr_1_2?s=hpc&ie=UTF8&qid=1500869463&sr=1-2-spons&keywords=magnesium%2Bcitrate&th=1

Hi there, I've only been a lurker up until now, but I work night shift so I know a thing or two about sleep aids! Melatonin works really well and then there is this Magnesium drink called "calm" that I have also found to be helpful. Fair warning... it is magnesium so it can make you just a little more than regular!

https://www.amazon.com/Natural-Vitality-Magnesium-Organic-Raspberry/dp/B00BPUY3W0

I got mine at Whole Foods and I had the raspberry lemonade flavor and it's not bad!

Different forms of magnesium cause more or less diarrhea (Magnesium Oxide is famous for it). Try Magnesium Glycinate -- I take 2 capsules before going to bed and haven't had any problems with it. It's better to take it at night as it makes some people sleepy. (If you tend towards insomnia, this is an awesome side-effect!)

Also, if you're supplementing calcium (as many women do) you want between a 1:2 and a 1:1 calcium:magnesium balance (including dietary calcium). Also, since magnesium is best taken at night (due to sleepiness) you should consider taking your calcium in the morning, as I've read that calcium blocks magnesium from being absorbed.

This magnesium is the only one I can tolerate. It is magnesium glycinate. I've tried others with awful results. Natural Calm gives me horrible digestive problems but works for many others.

Edit to add: The magnesium spray is also a great suggestion! You could spray it directly on your legs before bed and because it is absorbing directly into your skin it will bypass your digestive system altogether. The brand I've had success with is called Ancient Minerals, which is also available on Amazon.

It's hard to get a consistent source of potassium and magnesium if you're busy, which you clearly stated you are, I would suggest checking out supplementing them. I personally do, with good results.

http://www.amazon.com/Natural-Vitality-Magnesium-Calm-Original/dp/B00HTIZF7Y/ref=sr_1_2?ie=UTF8&qid=1426305824&sr=8-2&keywords=natural+calm+magnesium - Natural Calm Magnesium ---- Has a good taste and dillutes very well in water.

In regards to potassium, I just bought a 500 gram bag for 24$ off amazon as well. http://www.amazon.com/BulkSupplements-Potassium-Citrate-Powder-grams/dp/B00ENSA942/ref=sr_1_2?s=hpc&ie=UTF8&qid=1426305907&sr=1-2&keywords=potassium+citrate - but that's the link to a 250 gram bag... Mix it in some water and you have your fill for the day


Drink before bed. Helps a lot with sleep / main

This is really good advice. Epsom salt baths are sooo healing. I use 3 or 4 cups in a bath and let it soak in for 90+ minutes (3 or 4 episodes of The Office haha). There's also a supplement I sometimes take called Calm that is really good for you. Beware magnesium can give you the runs pretty fast though. Magnesium isn't present in most foods and it's essential to healthy human function so it's important to include it in your routines.

I live in Sweden and if you can find the brand "Doctors Best" high absorbed magnesium, then you get glycinate only. A link to the product on german Amazon Amazon.de

That one I use. :)

Order! :)

I take two of these as I’m getting ready for bed so prob 10-15 mins before.

Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, Non-GMO, Vegan, Gluten Free, Soy Free, 200 mg, 240 Tablets https://www.amazon.com/dp/B000BD0RT0/ref=cm_sw_r_cp_api_aPvaAb8YB8QBN

I also have Mag Calm Plus but I don’t think it is as good as the above tbh.

I pulled it up on amazon to get more information, and here is what I see:

• 100mg of magnesium, 55mg of sodium, 250mg of potassium. Kind of low on a per serving basis, I would need to take 4+ servings per day and still have to supplement sodium on top of it to get where I would need to be.
  
• it's magnesium citrate which is a good thing. Most of these kind of things skimp out and use other forms of magnesium that aren't absorbed as well. Mag citrate has laxative effects that something like a chelated magnesium supplement doesn't have if that is relevant to the individual.
  
• it is quite expensive, making the first point even more pertinent. Salt plus a salt substitute with a water enhancer and a separate magnesium supplement works out to be a lot cheaper on a per day cost.
  
  
  As for the OP, muscle cramping is most commonly tied to magnesium deficiency. A supplement like this:
  
  
  https://www.amazon.com/gp/aw/d/B000BD0RT0/ref=sxts_bia_sr1_a_it?ie=UTF8&qid=1494339371&sr=1
  
  Is a pretty cheap way to get a high quality magnesium supplement.

I started taking Magnesium Citrate every few days personally.

Word of warning: when you first start to take it start off slow, like 1 tablet every day. Then gradually increase to 2 then to 3. If you do too much at once at the start you will literally shit your entire asshole out and still feel like you need to shit your entire digestive system out. I'd also probably time your first dose to the day before you have an off day from school or work, just in case your body decides it wants to go all Mount St. Helens on you.

Once you've become adapted to it then you can skip a few days every week to help spread the cost out over a longer period of time. I personally average about 6-7 capsules a week (recommended serving is like 3 a day) and haven't had any problems since. As an added bonus, it also helps prevent or reduce the occurrence of muscle cramps/charley horses.

Tagging /u/condorama as well.

Eat collagen. Your body can break that collagen down into lysine and proline, and then use those to build collagen again. Also note your body uses vitamin C to catalyze the construction so make sure you've got vitamin C in your diet too as you add proline and lysine. If you're over 30 (and hence experiencing lower-than-peak HGH levels) your body will be very slow to rebuild connective tissue unless you're providing a lot of the raw materials.

Simply mixing gelatin into my coffee for two days helped me heal an ankle injury that had gone without healing for about a month. It was gross and slimy, but I chugged that nasty coffee and it worked. Your body can heal connective tissue just as readily and steadily as it heals a cut on your skin, if you give it the right raw materials to work with.

There's hydrolized collagen, which is processed further than gelatin, which means it will dissolve perfectly into cool liquids so it's not slimy and gross. I mix it into my coffee every day and my joints are all stronger and less injury-prone.

A couple useful links for you:

• https://en.wikipedia.org/wiki/Collagen
  
• https://www.amazon.com/Great-Lakes-Gelatin-Collagen-Hydrolysate/dp/B005KG7EDU
  
  If you think maybe I'm nuts and don't want to drop $22 plus shipping just to test some rando's theory on the internet, buy a box of gelatin for like $2 at the grocery store, in the baking aisle. Gelatin is collagen that's just been boiled down like crazy until it's a powder. Mix it into something hot like tea or coffee, and be prepared to drink a nasty slimy drink. But it's worth it.
  
  Or just eat a shit-ton of jello - as long as it's not some vegetarian thing jello has gelatin and therefore collagen in it.

Take some l-Tyrosine!!! I feel the same thing whenever I am going through withdrawals and l-tyrosine helps it a lot. Buy the Now brand ONLY, I use this religiously. GNC's brand is bunk and most others are.

I feel your pain man but I have faith in l-tyrosine! Also r/nofap, it all sounds like BS in the beginning but I can assure you it is not!

Edit:
Take the l-tyrosine in the morning on an empty stomach before you eat (500mg) with some B-6. Once you feel comfortable with the effects, try taking another 500mg one hour after your first dose (still before eating). I'm telling you this shit works wonders.

I

http://www.amazon.com/Now-Foods-L-Tyrosine-500mg-120-Capsules/dp/B0013OUPSE

Also, if the tyrosine doesn't help try nofap, I guarantee you will be back in the game 110% after it.

This is all caused by low amounts of dopamine due to withdrawal which inhibits you from being aroused sexually, and probably in many other ways that you haven't realized yet.

PM me if you have more questions.

I have braces as well and I have to tell you the gurning and clenching really does a number on your cheeks and inner lips. We can't chew gum either because it gets stuck in the brackets and just strings up.

I would highly recommend getting some chelated magnesium so that it is absorbed easily. It helps immensely with the gurning.
(link: https://www.amazon.com/gp/aw/d/B000BD0RT0/ref=sxts_bia_sr_1_a_it?ie=UTF8&qid=1496456352&sr=1 )

Enjoy your roll!

https://www.amazon.com/dp/B019GU4ILQ/

My favorite sugar-free electrolyte caplets! They're a tad pricey but ok for what you get IMO, they always save my ass from hangovers.

And thank frick blow is keto or I'd be in deep waters :)

Haha! I do think better sleep and less workouts did make a difference! And I think the magnesium helps me sleep more quickly and deeper, I use this one and like it so far!

2 pills of this magnesium an hour before the bed and I am good :)


Insight timer guided meditation for sleep when in bed.


Oh, if you have some time listen to this fascinating podcast about sleep


Good luck and IWNDWYT.

Peeps...you don't have to suffer through anxiety. There is a reason why you are anxious so you need to figure it out. It may be a repressed memory, someone you are around, your lifestyle, etc but you have to be truthful and find out.

Or it may be an imbalance in your body. You may be deficient in a mineral. Magnesium helps a lot with anxiety and if you are under high stress the body becomes depleted in magnesium a lot quicker. I used stay calm magnesium supplement to get rid of my anxiety. Its an up hill battle but you can get your anxiety under control. Be safe out there.

​

Here is the link to it on amazon. Its also sold at wholefoods, cvs etc... take care of yourself...you are the biggest asset that you have.

​

https://www.amazon.com/Natural-Vitality-Supplement-Raspberry-Lemon/dp/B00BPUY3W0?th=1