Rebooting your body and your mind—without worrying about supplementation—has immense benefits. Switching from a standard American diet (SAD) to a whole food, low-toxin, nutrient-dense lifestyle is going to do wonders for your health on its own. But supplementation is still important because it’s hard to get adequate amounts of important things through diet and lifestyle alone.
This is the basic Rebooted Body supplement philosophy. It’s not about “biohacking” and trying to become some super-human machine through special supplements from far away lands. It’s about shoring up your health in a way that’s hard to accomplish through authentic diet and lifestyle changes.
So here’s my basic protocol that I’ve used successfully with myself and many others. But note the disclaimer at the end as well.
Vitamin D isn not a vitamin per se, but a hormone. It’s naturally made via photosynthesis when skin comes in contact with the sun. In humans, Vitamin D is produced at levels of 10,000 to 20,000 IU in 30 minutes of sun exposure.
Of course, step one of the Reboot Supplement Protocol in this case is to get as much non-screened (no sunscreen), whole-body sun exposure as is safe for your individual body. A sunscreen with an SPF of 8 decreases Vitamin D synthesis by 95%. So ditch the sunscreen. Get safe exposure and then put more clothes on or find/produce shade for yourself.
It’s not always possible to get Vitamin D3 from sun exposure though (it’s not fun to go outside with most of your clothes off in the winter, for instance). And food sources (such as milk with Vitamin D added) are often a poor source. For this reason, I recommend cycling the supplementation (supplement when you can’t get the real stuff and stop when you can).
Vitamin D deficiency has been linked to increased mortality, can cause osteomalacia (bone density issues), is thought to be a cause of Multiple Sclerosis, and increases risk of cancer and prognosis of certain cancers.
The most common form of Vitamin D supplement is D2. This form has been shown to be highly ineffective. D3 should be considered as the only relevant supplement. It’s also important for you to test your levels before supplementing so you know where you stand and then re-test to verify supplement effectiveness.
→ Supplement with NutriGold Vitamin D3
For all the talk about Vitamin D3 deficiency, the story with Vitamin K2 is probably worse still. This wasn’t always the case, but you can thank the government for the current depletion of K2 in the American diet. One of the best sources of K2 is raw dairy, which is illegal for human consumption in nearly every part of the country. Pasteurization kills K2.
If you eat a lot of Kale and Spinach you’re probably better off than most, but only if you’re eating organic. The non-organic versions of these leafy veggies have severely altered vitamin profiles.
K2 is vital for many system functions including blood coagulation, bone metabolism, vascular repair, prevention of vascular calcification, regulation of cell proliferation, and signal transduction.
If you’re supplementing with D3, I would recommend also supplementing with K2.
“When you take vitamin D, your body creates more of these vitamin K2-dependent proteins, the proteins that will move the calcium around. They have a lot of potential health benefits. But until the K2 comes in to activate those proteins, those benefits aren’t realized. So, really, if you’re taking vitamin D, you’re creating an increased demand for K2. And vitamin D and K2 work together to strengthen your bones and improve your heart health.”
K2 prevents osteoperosis, so it’s essential for women. But it also protects drastically against heart disease, heart attack, stroke, inappropriate calcification (such as kidney stones and heel spurs), brain disease, and cancer.
→ Supplement with Nutrigold Vitamin K2
COQ10/Ubiquinol is the reduced form of coenzyme Q10 (COQ10). It’s found in nearly every cell, tissue, and organ in mammals. It’s very difficult to acquire ubiquinol through diet alone which is why I highly recommend supplementation.
Ubiquinol is key in ATP synthesis (the energy “currency” of cells) in mitochondria which are your powerhouses for energy production, responsible for 95% of cellular energy, growth, development, and metabolism. Ubiquinol is one of the most important antioxidants that keep your mitochondria healthy and running at peak performance and it’s also the only known lipophilic antioxidant which has the unique capability of regenerating other antioxidants such as Vitamin E and Vitamin C.
Published clinical and experimental research shows that ubiquinol affects cardiovascular health, neuronal metabolism, renal health, and genes related to lipid/lipoprotein metabolism and inflammation — all the stuff we’ve been talking about with regards to rebooting your body and mind. It’s one of the most important supplements in this list. But avoid standard CO-Q10, also named Ubiquinone. To be assimilated into the body, Ubiquinone has to be converted to Ubiquinol and the conversion rate is notoriously poor, almost to the point of being totally ineffective especially for people over age 25.
→ Supplement with NutriGold Ubiquinol Gold
DHA & EPA
One of the worst parts of the SAD diet is how bad it whacks out your Omega 6 to Omega 3 ratios. Typical American eaters can have 6:3 ratios of 50:1. Considering that a healthy ratio is somewhere around 1:1, that’s astronomically broken.
Most people believe that they can keep their ratio healthy as long as they eat plenty of fish and shrimp, but it’s not really as beneficial as you would think. If you’re eating farm raised fish, you’re making it worse.
Plus, it’s not really about the consumption of O3s, it’s more about limiting the consumption of O6s.
Beef had a favorable ratio until farmers started feeding cattle grains and soy. And all the hydrogenated and rancid oils used in nearly every ingredient on the shelf are full of O6.
The best sources of dietary 03 are still wild caught fish and grass fed beef. And avoiding bad oils and fats will help keep your O6 down. But if you really want to tighten up your ratios I highly suggest you supplement.
DHA and EPA are brain foods — your brain thrives on them. DHA is the primary structural component of the human brain, cerebral cortex, skin, sperm, testicles and retina. EPA has notable effects on mental wellbeing, relieving depression, and even treating schizophrenia. This stuff is hugely important.
The problem with most fish oil supplements is that quality control is nil and if you don’t purchase a high quality fish oil, you’re doing more harm than good because you’re likely putting rancid polyunsaturated fats in your body. That spells inflammation. For that reason, I’ve done extensive research and personal testing and highly recommend the following supplement:
→ Supplement with Nordic Naturals Ultimate Omega
I’d still recommend limiting 06 intake as much as possible and cycling your O3 supplementation. Personally, I supplement for 30 days and then take 30 days off.
And…back to talking about mitochondria. Are you understanding the importance of mitochondrial health yet?
Magnesium is a co factor in making every last bit of ATP in the mitochondria. Magnesium deficiency leads to energy deficiency. So even if you’re following the rest of the mitochondrial health protocol, a magnesium deficiency can undermine all of that.
Magnesium supplemention is almost always necessary when people switch from a SAD diet to a better diet (during reboot for instance) because the body is prompted for more magnesium.
It’s also important for controlling blood sugar, increasing insulin sensitivity, and even lowering triglycerides. It also has big implications in the muscular system.
Just make sure you don’t take it in the morning with your D3 because it competes with D3 for assimilation in the body.
Collagen is a special type of protein that accounts for 30% of all protein in the human body. It’s the building material for cells in all areas of the body including the hair, skin, nails, eyes, teeth, cartilage, bones, tendons, organs, arteries, blood vessels, hemoglobin, immune cells and the immune system. Additionally, collagen is responsible for eighty percent of all connective tissue and seventy five percent of the skin.
Another huge benefit of collagen is gut health. The ingestion of collagen can help restore a healthy mucosal lining in the gut. This is one of the primary reasons why we created this formulation. This unique blend is very healing to the body.
Collagen is most known to help with:
- Reducing Cellulite and Wrinkles. Collagen provides the building blocks necessary to help the skin stay hydrated and it enhances both the smoothness and suppleness of the skin.
- Upgrading Your Hair and Nails. Collagen is a building block in the hair and nails that works to increase strength and shininess.
- Healing the Gut Lining. Collagen enhances gastric acid secretion and restores a healthy mucosal lining in the stomach. This improves digestion and dramatically reduces inflammation.
- Maintaining Bones and Joints. Collagen not only reduces inflammation which can trigger pain receptors and cause stiffness in the joints, but it can also work to repair cartilage.
- General Inflammation Suppression. Collagen is very high in anti-inflammatory amino acids such as glycine and proline which work to reduce inflammation in the body.
It’s all-around good stuff.
→ Supplement with VeroPure Grass-Fed Whey & Collagen Protein*
*For the sake of complete transparency, Rebooted Body owns VeroPure.
[Updated: August 2015]
As more information about the human gut biome comes to light, I’m less and less confident about the current trend of gut flora manipulation via probiotics. For this reason, I’ve removed all probiotic recommendations. For more up to date discussions about this topic, check the blog and podcast.
This page may get updated as more information becomes available. Therefore, this protocol is not set in stone. And of course, don’t take any of this stuff without talking to your doctor. I am not a medical doctor nor do I play one on the internet. I’ve done the research, but you should do it to. Do not put anything in your mouth unless you feel 100% confident about it.
Founder of Rebooted Body and host of The Rebooted Body Podcast. Kevin helps men and women finally get a body and life they love with his unique blend of real food, functional movement, and psychology. To work with him personally, choose a program.