it’s not all in your head 3-day challenge · maybe you’re here because you just want to feel...

Copyright © 2018 – Kelly Brogan MD

KELLYBROGANMD.COM/PREVIEW

https://kellybroganmd.com/preview

https://kellybroganmd.com/preview

IntroductionWelcome to the Vital Mind Reset: 3-Day Preview!This free resource is designed to give you a glimpse of the diet and lifestyle changes you can make to relieve your body of the many physical stressors I see in my patients — and start you on a path towards healing body, mind, and spirit.

I’d like to start by asking what you’d most like to achieve?

Maybe you’re here because you just want to feel better. Maybe you feel like you were meant to live life with greater vitality, but got lost somewhere along the way.

Perhaps you completed my Symptom Checker or attended my Free Masterclass and discovered you might have a few of what I call “Psychiatric Pretenders” — common, physical imbalances that can masquerade as psychiatric symptoms.

Or it could be you’ve been diagnosed with something else, and need to make a change now.

If any of this is you, you’ve come to the right place.

It starts with physical healing...

Many of my colleagues are quick to prescribe medications to mask the symptoms, but frequently miss the underlying drivers at play.

So our mission here will be to send your nervous system a profound calming signal and take some of the load off the system by correcting the physical imbalances I see so often.

It all starts with diet. This 3-Day Preview includes 3 days worth of thoughtfully prepared recipes as a preview to my 44-day Vital Mind Rest program.


https://kellybroganmd.com/symptom-checker/

https://kellybroganmd.com/symptom-checker/

https://kellybroganmd.com/masterclass/




These recipes were designed to resolve your symptoms by restoring your vitamin B12 levels, improving thyroid function, balancing blood sugar, healing gut dysfunction, and reducing the need for medications — by creating a more resilient you.

I can’t wait for you to join us!

While not all of this information may be new, I ask that you embark on this journey with an open mind, and see how your body responds.

I’ve personally spent thousands of hours pouring over the scientific literature and working with patients, and trust that this template can work for you too.

You’re not crazy. And your symptoms aren’t all in your head. And as you’ll soon experience, you can dramatically change the way you feel when you have the tools to get there.

Let’s get started!

Warmly,

Kelly Brogan, MD


Getting StartedSample Recipes, Shopping Lists, and More!For the next few days, you’ll be modifying your diet in order to address some of the core issues that cause the most common physical and psychiatric symptoms. We've provided 3 days worth of recipes which are free of inflammatory foods like gluten, dairy, and processed ingredients, and focus on whole foods that set the stage for nutrition-based healing. Foods should also be organic, non-GMO fruits and grass-fed meats whenever possible. This diet is the foundation we build on in my 44-day Vital Mind Reset program.

Nourishing both mind and body

While the diet itself has profound healing effects, our own ability to trust ourselves to follow through often has untold benefits. As a holistic psychiatrist, I’ve witnessed the power of combining what we do with how we think and feel — leveraging the healing power of both body and mind, and building those neural connections.

These recipes are a nourishing baseline for deep healing and repairing this connection. Below, we’ll get into some of the key reasons why this dietary preview addresses each of the “Psychiatric Pretenders” and much more.

The myth of the quick fix

In our fast-paced culture, we’re trained to look for a quick fix — or a pill for every ill. And in our state of helplessness, we crave the new and novel or extreme to validate our feelings of desperation

But over the years I’ve learned that it’s the basics we so often miss. And I want to give you the basics to creating optimal mental health by firsthealing the rest of you.

So let’s dive in!


Reversing Your “Psychiatric Pretenders”Common, and sometimes serious, physical and psychiatric symptoms are often the result of what I refer to as the "Psychiatric Pretenders" listed below.

The recipes in this 3-Day preview were designed to resolve your symptoms by

restoring your vitamin B12 levels, improving thyroid function, balancing blood

sugar, healing gut dysfunction, and reducing the need for medications — by

creating a more resilient you.

Here are just some of the ways this 3-day preview addresses each of the

following physical drivers of symptoms.

VITAMIN B12 DEFICIENCY1. Introduction of animal foods high in vitamin B12

2. Better gut health and absorption

3. Less reliance on stomach acid-altering medications and antibiotics

4. Increased microbial balancing herbs and spices

HYPOTHYROIDISM1. Elimination of gluten and other hard to digest foods, which can damage

the thyroid

2. Introduction of fermented foods and digestive aids

3. Increased dietary intake of zinc, selenium, and iodine from food sources


GLUTEN SENSITIVITY1. Elimination of gluten

2. Leaky gut healing diet

3. Relaxed stress response while eating

MEDICATION-INDUCED SYMPTOMS1. Better overall health resulting in less medication dependency

2. Reduced pain and inflammation

3. Use of herbs and spices as a more natural pharmacy

BONUS: HORMONAL IMBALANCE1. Reduced stress levels

2. Higher cholesterol intake needed to make hormones

3. Recommendation to transition to healthier forms of birth control


BLOOD SUGAR IMBALANCE1. Higher fat intake

2. Decreased refined sugar consumption

3. Fewer carb cravings

SampleRecipes

BREAKFAST Herb Scrambled Eggs with Mushrooms

KB Breakfast Smoothie

Paleo Pancakes

Broccoli with Red Cabbage and Quinoa

Kelly’s Chef Salad

Cauliflower Carrot Soup

Moroccan Spice-RubbedSalmon

Classic Pot Roast with Root Vegetables

Curry Chicken

Honey Nut Bars

LUNCH

DINNER

SNACK

Sample Grocery List to follow...

HERB SCRAMBLED EGGS WITH SHITAKE MUSHROOMS! Prep time: 10 minutes

" Serves: 2

! Ingredients:

• 1 teaspoon extra virgin olive oil

• 1 cup chopped shiitake mushrooms

• 2 scallions, white part only, chopped

• 1 small clove of garlic, chopped

• 2 teaspoons of freshly chopped herbs, such as parsley, oregano, tarragon or lemon thyme (optional)

• ½ teaspoon salt• 2 eggs beaten

# Instructions:

• Heat the oil over medium heat in a fry pan for 1 minute.

• Add the scallions, garlic and mushrooms and cook for two minutes.

• Combine the herbs and eggs and mix well with a fork.

• Pour the eggs into a frying pan and cook for two minutes mixing with a fork to scramble.


KB BREAKFAST SMOOTHIE! Prep time: 10 minutes

" Serves: 1 to 2

! Ingredients:

• ½ a cup of frozen cherries (or other berries)

• 8 oz of fermented coconut water, coconut water, or filtered water

• 3 tablespoons of collagen hydrolysate as a protein base

• 1 tablespoon of sprouted nut butter or sunbutter

• 3 pastured egg yolks

• 1 tablespoon of coconut oil

• 1-2 tablespoons of ghee

• 1-2 tablespoons of raw cocoa powder

# Instructions:

• Blend and enjoy!


PALEO PANCAKES! Prep time: 10 minutes

" Serves: 1

! Ingredients:

• ½ cup cooked sweet potato or winter squash (such as butternut, acorn, or kabocha) or 1 banana

• 3 large pastured eggs

• 2 tablespoons hemp seeds, flax seeds, or nut butter

• Virgin coconut oil

# Instructions:

• Combine all the ingredients except coconut oil in a blender and blend until smooth.

• Spoon silver-dollar-size dollops into a frying pan with coconut oil, over medium heat.

• They cook quickly!


BROCCOLI WITH RED CABBAGE AND QUINOA! Prep time: 25 minutes

! Cook time: 20 minutes

" Serves: 4

! Ingredients:

• 1 cup quinoa

• 1½ cups chicken or vegetable stock

• 4 ounces broccoli florets

• 4 ounces red cabbage, cut into 1-inch pieces

• ¼ cup ghee• 1 teaspoon raw apple cider

vinegar

• ½ teaspoon dry mustard• ½ teaspoon sea salt

• ¼ teaspoon freshly ground black pepper

# Instructions:

• Bring the broth to a boil in a small saucepan over medium heat.

• While the broth is coming to a boil, rinse the quinoa in a small mesh strainer for 3 minutes.

• Add the quinoa to the broth and cook for about 10-15 minutes, or until the quinoa resembles small beads and the broth has evaporated.

• While the quinoa cooks, steam the broccoli and red cabbage together for about 6 minutes, or until tender.

• While the broccoli and cabbage steam, combine the ghee, vinegar, mustard, and salt and pepper in a small frying pan and heat for 1 minute.

• Combine the vegetables and the quinoa in a serving bowl.

• Pour the ghee mixture over the vegetables and quinoa and toss well to coat.


KELLY’S CHEF SALAD! Prep time: 10 minutes

" Serves: 1

! Ingredients:

• One 4 to 5-ounce bag prewashed spring lettuce greens

• 2 hard-boiled eggs, cut in half

• ½ to 1 cooked organic pastured chicken breast, cut into chunks

• 2 slices cooked pastured bacon, crumbled

• 1 large vine-ripened tomato, chopped

• ½ avocado, cut into chunks

• 3 green onions, diced

• 2 celery stalks, diced• ½ jar anchovies (optional)

• Extra-virgin olive oil• Apple cider vinegar

• Unprocessed sea salt and freshly ground pepper

# Instructions:

• Combine the greens, hard-boiled eggs, chicken, bacon, tomato, avocado, green onions, celery, and anchovies, if using, in a salad bowl.

• Drizzle with olive oil and vinegar and season with salt and pepper.


CAULIFLOWER CARROT SOUP! Prep time: 35 minutes! Cook time: 45 minutes" Serves: 4! Ingredients:

• 2 TBSP extra virgin olive oil• 1 medium onion, chopped• 2 cloves garlic, chopped• ½ small head cauliflower

(about 1lb.) cut into florets• 2 carrots peeled and chopped• 1 quart vegetable broth• 2 tablespoon parsley, chopped• 1 tablespoon chives, chopped• 1 teaspoon rosemary, chopped• 1 teaspoon fresh dill, chopped• 1 teaspoon celery salt• ½ teaspoon salt• 1½ cup coconut milk

# Instructions:

• Heat the oil in a 2-quart saucepot over medium heat for 1-2 minutes, or until hot.

• Sauté the onions over medium heat for 3 minutes, or until they are limp and just starting to brown.

• Add the garlic, cauliflower and carrots and sauté for 5 minutes.

• Add the remaining ingredients, stir well to combine, and bring the soup to a boil over medium-high heat. Lower to medium heat and simmer for 35 minutes.

• Pour the soup into a blender container. Cover the container. Remove the center cup from the cover.

• Place a clean, folded kitchen towel over the blender cover and press down with your hand.

• Purée the soup until smooth.• Serve immediately and

refrigerate leftovers.• Cook’s Note: An immersion

blender is the ideal cooking tool for puréeing hot soup right in the saucepot. If you don’t have an immersion blender, you can pour the hot soup into a food processor or blender.


MOROCCAN SPICE-RUBBED SALMON! Prep time: 20 minutes

! Cook time: 8 minutes

" Serves: 2

! Ingredients:

Rub• 1 clove fresh garlic, minced• ½ teaspoon ground turmeric

• ¼ teaspoon sea salt• ¼ teaspoon dried oregano

• ½ teaspoon garam masala or curry powder

• ⅛ teaspoon ground ginger

Fish• 2 (6-ounce) salmon fillets

Topping• 1 small onion, sliced in rounds• 1 tablespoon extra virgin oil

# Instructions:

• Preheat the oven to 450°F.• Combine all the ingredients

for the rub.

• Spread the rub on the flesh side of the salmon fillet. Sprinkle minced garlic on top.

• Cook the fish without turning for 8 minutes, or until the fish flakes easily with a fork.

• While the fish is cooking, sauté the onion in the oil. Place the sautéed onion rounds on top of the fish for the last 2 minutes of cooking.


CLASSIC POT ROAST WITH ROOT VEGETABLES! Prep time: 15 minutes" Serves: 8 to 10! Ingredients:

• 3 to 3½ pounds beef chuck roast• Coarse salt and ground black

pepper• 1 tablespoon olive oil• 2 onions, chopped• 3 cloves garlic, smashed,

peeled and chopped• 3 cups flavored stock (can be

any broth, meat or vegetable)• 3 tablespoon apple cider vinegar• Several sprigs of fresh thyme• 1 bay leaf• 4 carrots, chopped into large

pieces (leave skins on if organic)• 2 small or 1 large sweet

potatoes or parsnips, quartered (leave skins on if organic)

# Instructions:

• Preheat a large (around 5 quart) Dutch oven on medium-high, and add in the olive oil.

• Season the chuck roast with

coarse salt and sear it on both sides in the hot Dutch for 5-6 minutes per side, then remove from the oven.

• Reduce the heat to medium and add in the chopped onions. Cook onions until softened (about 5-8 minutes). Add garlic; stir and cook for 1 minute.

• Add the roast back into the Dutch oven and then add in the broth, vinegar, thyme, bay leaf and black pepper.

• Stir and bring to a simmer. Place the covered roast into a preheated 350°F oven. Cook for 2 hours.

• Add in the root vegetables. Place back in oven for another 30 minutes.

• Either slice or shred the beef, using the juices in the pot as an au jus or as flavored stock for the next time you make this delicious classic!


CURRY CHICKEN! Prep time: 20 minutes! Cook time: 40 minutes" Serves: 4! Ingredients:

• 2 tablespoons coconut oil or ghee

• 1½ pounds chicken thighs, boneless and skinless, cut into 1-inch pieces

• 1 medium onion, cut into large chunks

• 2 zucchini, thickly sliced• 1 tablespoon curry powder• ½ teaspoon paprika• 3 cloves garlic, minced• 1 teaspoon unprocessed sea

salt• 14 ounces unsweetened

organic coconut milk• 1 cup grape tomatoes• ¼ cup cilantro, chopped, for

garnish

# Instructions:

• In a stockpot, heat the oil or ghee to medium-high heat, then add chicken and cook until pieces are browned on both sides, 8 to 10 minutes.

• Remove the chicken from the pan and set aside, leaving the remaining oil in the pot.

• Add the onion and zucchini and sauté until lightly browned, about 5 minutes.

• Add the curry powder, paprika, garlic, and salt and sauté for half a minute.

• Bring the chicken back to the pot and add coconut milk. Bring to a boil, then reduce heat to a simmer and cover.

• Cook until chicken is tender, approximately 30 minutes.

• Add the tomatoes in the final 5 minutes of cooking.

• Garnish with cilantro.


HONEY NUT BARS! Prep time: 15 minutes

! Bake time: 20 minutes

" Serves: 12

! Ingredients:

• 1 cup cashews

• ½ cup almonds

• ½ cup pecans• ½ cup unsweetened

shredded coconut• ½ cup cacao nibs

• 1 teaspoon pure vanilla extract

• ½ teaspoon sea salt

• 9 tablespoons raw honey

# Instructions:

• Preheat oven to 350 F and line an 8×8 inch baking pan with parchment paper.

• Roughly chop the nuts into approximately ¼ inch pieces.

• Combine ingredients, except honey, in a large bowl and stir. Add honey and mix until ingredients are evenly coated.

• Spread the mixture into the pan, pressing down to pack it in and reach all the edges and corners.

• Bake for 20 minutes, cool completely on a wire rack. Cut into 12 squares.


Sample Grocery ListSPICES☐ unprocessed sea salt

☐ coarse salt

☐ celery salt

☐ dry mustard

☐ freshly ground pepper

☐ ground turmeric

☐ garam masala (or sub curry powder)

☐ curry powder

☐ ground ginger

☐ paprika

☐ pure vanilla extract

OILS☐ extra virgin olive oil

☐ virgin coconut oil

☐ fermented coconut water, coconut water, or filtered water

☐ 3 tablespoons collagen hydrolysate (as a protein base)

☐ 1 tablespoon sprouted nut butter or sunbutter

☐ ¼ cup ghee

☐ raw cocoa powder

☐ raw honey

☐ raw apple cider vinegar

HERBS☐ fresh herbs such as parsley,

oregano, tarragon or lemon thyme (optional)

☐ parsley

☐ chives

☐ rosemary

☐ dill

☐ dried oregano

☐ thyme

☐ 1 bay leaf

☐ cilantro

NUTS☐ 1 cup cashews

☐ ½ cup almonds

☐ ½ cup pecans

☐ 2 tablespoons hemp, flax seeds, or nut butter


OTHER GOODS☐ 1 cup quinoa

☐ 4 ½ cup flavored stock (can be any broth, meat or vegetable)

☐ 1 quart vegetable broth

☐ ½ cup cacao nibs

FRUITS & VEGETABLES☐ 4 oz broccoli florets

☐ 4 oz red cabbage

☐ 1 4-5 oz bag prewashed spring lettuce greens

☐ 1/2 cup frozen cherries (or other berries)

☐ 1 cup shiitake mushrooms

☐ 3 scallions/green onions

☐ 10 cloves of garlic

☐ 1/2 cup cooked sweet potato or winter squash (such as butternut, acorn, or kabocha) or 1 banana

☐ 1 large sweet potato or parsnip

☐ 1 large vine-ripened tomato

☐ 1 cup grape tomatoes

☐ 1 avocado

☐ 4 onions

☐ 2 celery stalks

☐ 1/2 small head cauliflower

☐ 6 carrots

☐ 2 zucchini

☐ 1/2 cup unsweetened shredded coconut

MEAT & FISH☐ 1/2 to 1 cooked organic pastured

chicken breast

☐ 1 1/2 pounds chicken thighs (boneless and skinless)

☐ 2 slices cooked pastured bacon (crumbled)

☐ 3-3 1/2 pounds beef chuck roast

☐ 2 (6-oz) salmon fillets

☐ 1/2 jar anchovies (optional)

DAIRY☐ 10 pastured eggs ☐ 18 oz unsweetened organic coconut

milk


LabsFor those seeking more precise metrics, the following are my recommended lab markers.

B12The optimal level of homocysteine is between 7–10 μMole/L, but when I see a homocysteine level over 8, I recommend supplementing with B12 to quench inflammation.

THYROIDOptimal Values:

• TSH: less than 2 μU/mL

• Free T4: ideally over 1.1 ng/dL

• Free T3 (FT3): ideally over 3.0 pg/mL

• Reverse T3 (RT3): less than a 10:1 ratio RT3:FT3

• TPOAb: less than 4 IU/mL (or negative according to lab range)

• TgAb: less than 4 IU/mL (or negative according to lab range)

BLOOD SUGAROptimal Values:

• Hemoglobin A1C: 4.8 – 5.2%

• Fasting glucose: 70 – 85 mg/dL

• Fasting insulin: below 6 μIU/mL

GLUTEN & DAIRYWhile many practitioners recommend food allergy and sensitivity testing, in my opinion, the science isn’t quite there yet and can often lead to healthy foods avoided and unhealthy foods embraced. My take? Try eliminating the foods you think you may be sensitive to for a period of time and then reintroduce them one at a time and see how your body responds.


Continue Your JourneyCongratulations on taking the first step towards making drastic improvements to your health — without drugs!This 3-Day Preview is just a beginning. The next step is my full 44-day Vital Mind Reset program. In it you’ll find a much more comprehensive walkthrough of everything I do with my patients.

If you’re on a psychiatric medication and looking to taper, or if you just need to feel better sooner, I break it all down here with daily lessons and activities, and a peer support group for questions and troubleshooting.

We also have a number of veteran coaches who can hold space for you and walk you through the process. It’s been my experience that people rise to the level of expectations set for them, and I expect nothing but outstanding health, clarity, and transformation for you.


I’M READY!

adsf;kajdsf;jasdf;jasdf;jasd;fkjasd;fkjasd;fjasd;fjasd;fjasd;fkjasd;fkjasd;fjasd;fkjasd;fkjasd;fkjasd;fkjasd;fkjsadf;kjasdf;kjasd;fkjasd;fkjasdf;kjasdf;kjsad;fkjasdf;kjasdf;kjasd;flkjasd;fkjasd;fkjasd;‘fkjasd;fkjasd;fkjasd;fkjasd;fkjasd;fkljsad;fkjasd;fkjasd;fkjasd;fkjsad;fkljasd;fkjasd;fkjasd;fkjasd;fkjasd;fkjasdf;kjadf;kjasdf;kjasdf;kja

https://kellybroganmd.com/invite/




























it’s not all in your head 3-day challenge · maybe you’re here because you just want to feel...

Documents