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essential nutrients


One of the crucial components of building a healthy person is, of course, nutrition. Even if you eat organic, local produce, there is nutrient depletion in the soil. Meaning, you can no longer get all of your nutrients from food. I have been presented with enough research to recognize that there are some essential nutrients I simply cannot get sufficiently through food alone, for which some foundational supplements dovetail with a healthy, vibrant diet. 


One of the main challenges with supplements is absorption, aka you're just peeing them out. I know there are an overwhelming number of options for supplements out there! In selecting which supplements to take for myself and to share with my clients, I have looked exhaustively to include considerations of purity, whole-food-sourcing, and specific forms for optimal absorption.


This package contains the FOUNDATIONAL 7 supplements ideal for most people on a daily basis. This is what I take myself, and recommend most highly for my clients. 

Reduce Inflammation








Improved Immunity

Digestive Ease

Restful Sleep

Healthy Mental Function

These essential fats are molecular building blocks used in every cell in the body. Omega-3s are especially important to create your own anti-inflammatory molecules, to protect your DNA from accelerated aging and for normal heart, immune, and brain function (including mood regulation, sensory processing, and all nerve signaling).


The form of omega-3s found in plant sources requires an additional conversion step which fish have done for us, making small oily fish the ideal source. I recommend eating food sources as well as supplementing with fish oil that has been ultra-purified to remove mercury and other toxins. Look for a EPA:DHA ratio of about 2:1.

Food sources: wild salmon, anchovies, sardines, flax, avocado, chia

Our bodies co-exist with the support of healthy bacteria. Healthy gut flora is essential to digest food (even synthesizing some vitamins), as well as playing a tremendous role in normal immune function. Most indigenous cultures have fermented foods in their diet to support a healthy bacterial profile. I recommend including a variety of fermented foods in your diet, and supplementing with a broad-spectrum probiotic (multiple strains to avoid selectively strengthening only one or a few kinds of bacteria). 

Food Sources: kombucha, miso, sauerkraut, kimchi, cultured carrots, cultured pickles

Plants and fruits contain vitamins, minerals, and co-factors that are ESSENTIAL for recovery, wellness, and prevention - and in just the right ration for optimum absorption. Vitamins give fruits and vegetables their bright colors, so make sure to eat a diverse spectrum! Nutrient depletion in our soil means it's still important to supplement with a whole-food multivitamin most days (especially since eating and juicing 10 servings of multicolored, local, organic, vine-ripened fresh fruits + veggies every day is unreasonable for most of us!)

Food Sources: raw fruits + vegetables (especially dark leafy greens), nuts, seeds

This isn't just a vitamin - it's actually a steroid hormone that influences thousands of genes, including those which fight infections and chronic inflammation. Vitamin D is essential for normal cell growth, neuromuscular action, and bone density. It's even been shown to play a role in cancer prevention. 

To produce sufficient vitamin D, experts recommend at least 30 minutes of sunshine each day (arms, legs, face - without sunscreen). If you're not getting enough sunshine (like during winter months, or living in a cloudy place), make sure to supplement with vitamin D3 (aka cholecalciferol).

Food Sources: egg yolk, fatty wild fish (salmon, mackerel, sardines), shiitake mushrooms *to get adequate vitamin D from food, you would have to eat at least 5 servings of salmon a day or drink 20 cups of fortified milk

Magnesium is required to activate energy and affects performance of every cell in bone, muscle, and all organ systems including heart, nerves, immune system, sleep, focus, blood sugar, inflammation support, detoxification, and mental health. Magnesium is also a co-factor for glutathione synthesis (detox pathway) and activates vitamin D.


Coming in many forms, the best are: malate, citrate, and glycinate. Ideally taken with soluble fiber, MCT (medium chain triglycerides) and taurine for optimal absorption and utilization. Soil depletion reduces food content dramatically.

Food sources: almonds, avocado, seeds, sprouts, dark leafy greens, beans, organic cold-pressed unrefined oils like safflower

Specifically, vitamin K2-4, and K2-7 are essential forms for bone health, blood sugar balance, and protecting the brain and other cells against stress. Vitamin K is also protective against "sticky" arteries and joints, which is super important for structural and neurological resilience. Vitamin K directs calcium to strong bones (rather than depositing into arteries, joints, and kidneys), and works in concert with vitamin A and vitamin D for optimal growth, development, and aging.

Our diets generally contain dramatically more vitamin K1 than K2, and conversion between the two forms is generally poor. Inadequate vitamin K levels can also result from antibiotic use as well as intestinal disorders like celiac disease. 

Food sources: K1 green leafy veggies, K2-4 animal and dairy products, K2-7 is produced by intenstinal bacteria and also found in natto. Supplementation is ideal.

Much of the cutting edge research is focused around what happens in the body when insulin levels are spiked (by eating foods higher on the glycemic index like sugar but also grain, potatoes, etc). This triggers metabolic pathways leading to more "sticky" chemistry in the body (aka more fascial adhesions and joint restrictions).


This unique formulation, Complete Gluco-D, provides a spectrum of vitamins and micronutrients that counteract insulin sensitivity, promotes healthy sugar metabolism, and provides significant antioxidant cell protection against stress damage. It also includes several adaptogenic herbs that help the body stabilize homeostasis, support healthy immune function, and enhance mental acuity. Acetyl-L-carnitine supports nerve conduction and protects brain cells against damage from high blood sugar. 

Foundational 7 Supplement Package

  • Fish Oil (Innate Choice): choice of capsules or lemon oil liquid ($55 value)

  • Probiotics (Innate Choice): broad-spectrum of research-backed strains ($132 value)

  • Multivitamin (Innate Choice): organic, whole-food sourced ($126 value)

  • Vitamin D (Innate Choice): easy to absorb drops ($30 value)

  • Complete Mg (Nutri-West): easiest to absorb forms with cofactors ($35 value)

  • Complete K (Nutri-West): easiest to absorb forms ($40 value)

  • Complete Gluco-D (Nutri-West): energy + blood sugar regulation formula ($42 value)

Total Value: $460 for a 3-month supply

bundled savings: $385 ($4.25/day)

BONUS: Complete Mg includes 120 day supply!

This is a quarterly subscription; cancel at any time.

Struggle with chronic stress? Brain fog? Exhaustion?


feed your staving brain

These special formulations are the highest research-backed supplements i’ve found to replenish the metabolic fuel depleted during prolonged periods of stress. They also work to decrease inflammation, combat antioxidative stress, and protect the brain from neurodegenerative diseases like Alzheimer’s and Parkinson’s. These are especially relevant in cases with history of whiplash, concussion, or other head injury, as well as chronically elevated fight-flight survival mode. All the formulations in this Brain Power pack are designed to work synergistically to feed your brain and power its very best function.

Increased Energy



Improved Resilience

Mental Clarity

Healthy Aging

Enhanced Detox

Powered by 'designer cholines': a necessary building block for cell membrane fluidity and communication, and precursor to the neurotransmitter acetylcholine. Choline also boosts absorptive power for powerful nutritional additions including ginkgo and curcumin. Alpha-GPC and CDP choline are the ideal forms to incorporate and stored in phospholipids in the brain and support brain metabolism and healthy brain function. 

This formulation is boosted with curcumin, one of the most studied herbs for cognitive support. It helps boost DHA in the brain, and supports nerve and glial cells. Also included are ginkgo and phosphatidylserine, also for cognitive support. 

Complete Brain Charge provides effective synergy for charging the brain with necessary building blocks and essential nutrients to power brain support, with lipid mobilizers for increased absorption.

This unique formulation contains a synergistic variety of nutrients to support nerve cell growth, function, and repair - especially the most vulnerable mitochondria. Antioxidant protection has proven to be indispensable for proper nerve health and function. Supports the entire nervous system, surrounding tissue, and communication with other organs. This is especially powerful for resilience against toxic assult on the nervous system, in addressing aging of the nervous system, and supportive of cognitive / brain functions. 

Complete Neuro features resveratrol (one of the best nerve support nutrients that also influences blood flow and inflammatory cascades), turmeric (a powerful antioxidant, anti-inflammatory, and researched as a 'promising agent for prevention and treatment' of some neurodegenerative disorders), sulforaphane (which 'conditions neurons against oxidative insult'), garlic (shown to help prevent cognitive decline by protecting neurons from amyloid beta neurotoxicity' and 'improving learning and memory retention'), gingko (cognitive enhancer, antioxidant, and 'helps normalize energy transfer in brain neurons'), benfotiamine (a lipid soluble form of the B vitamin thiamin - a powerful antioxidant and one of the most researched nutritional supplements in conjunction with peripheral neuropathy), quercetin ('contributes significantly to the protective effects of neuronal cells from oxidative stress-induced toxicity, such as Parkinson's and Alzheimer's'), rhodiola (source of niacin which provides mitochondrial support and conserves growth factor receptors, plus research shows clinical benefit in dementias and nerve disorders), chromium (as chelate; supports nerve growth)


This formulation supports brain function, healthy aging, nerve and glial cell function, nerve synapse function for nerve-to-nerve and other receptor cell communication, cognitive function, normal HPA axis function, antioxidant support, overall well-being, and mental health. 

Bacopa is an adaptogenic herb shown to support cognitive function. Pterostilbene is a blueberry-derived antioxidant compound related to resveratrol but is more bio-available in this form (crosses the blood-brain barrier to maintain central nervous system signaling). Glucoraphanin comes from cruciferous vegetables and powerfully supports the integrity of the blood-brain barrier and provides anti-inflammatory support as well as targeting epigenetic alterations with a wide range of health benefits. Ashwaganda is an ayurvedic adaptogen, supporting physiological functions disturbed by stress; acts as a free radical scavenger during toxic insult; 'the best known and most scientifically investigated' ayurvedic herb for cognitive support. 7-Keto DHEA, a metabolite of DHEA, supports thyroid (especially T3) and healthy brain function. DHA supports both neuronal cells and glia to maintain homeostasis, form myelin sheaths for nerve cells, and support healthy brain connections (especially as we age). Alpha Ketoglutarate is a key intermediate for energy production and supports brain detoxification pathways as well as collagen production. Vitamin B6, B12, and Folate help maintain methylation pathways and provide support for brain activity and cognitive processes. Berberine supports the antioxidant defense system and helps maintain nerve health, healthy cell communication, motor balance, and neurotransmitter balance. L-Theanine supports healthy brain function (active ingredient in green tea). Lecithin provides phosphatidylcholine and helps increase absorption and bioavailability of many nutrients; also fosters a normal non-inflammatory state. 


Mitochondria are the 'powerhouse of the cell' that produce energy. It is believed that mitochondrial decay is a major contributor to aging, mostly due to oxidative (free radical) stress causing DNA damage and contributing to degenerative diseases. 

Acetyl-L-Carnitine optimizes mitochondrial function. Alpha Lipoic Acid is a building block for mitochondria as well as provides antioxidative protection. Studies report a superior ability of these nutrients to enhance mitochondria that supply the ATP (energy) driving all biochemical reactions in the body. Supplementation of these nutrients can decrease mitochondrial decay and even restore function of key enzymes diminished by oxidative free radicals. CoQ-10 is an integral synergistic nutrient supporting mitochondrial function for energy production. Since mitochondrial are suspected in the etiology of many degenerative diseases, it makes sense that we see CoQ-10 featured in many scientific studies on mitochondrial health and protection, including cardiovascular effects and neuroprotective mechanisms, migraines, age-related macular degeneration, and more where mitochondrial dysfunction plays a role. Other synergistic nutrients in Complete AG include B vitamins biotin and pyridoxal-5-phosphate, magnesium, manganese, phosphatidyl serine, and ornithine. 


Whey is not only a good protein source; it demonstrates a multitude of immune-enhancing properties, and can act as an antioxidant, antihypertensive, antitumor, hypolipidemic, antiviral, antibacterial, and chelating agent. A number of clinical trials have successfully been performed using whey in the treatment of cancer, HIV, hepatitis B, cardiovascular disease, osteoporosis, and as an antimicrobial agent. It has been used to help reduce inflammation in critically ill trauma patients, C-reactive protein concentrations, and total inflammatory index. Glutathione is a cell protector, antioxidant, detoxifier, immune system enhancer, energy booster, healing agent, anti-aging nutrient, and anti-inflammatory agent. It helps with stress resilience, athletic performance, skin health, fatigue and energy regulation, digestion, sleep, trauma recovery, kidney health, blood sugar regulation, stroke recovery, cholesterol levels, fertility, Parkinson's, Alzheimer's, PSA levels, hair loss, hearing loss, seizures, ear infections, and arthritis. Superoxide Dismutase Type G works synergistically in the oxidative defense system with glutathione, including in support of healthy insulin receptor activity. Luo Han Guo works to stabilize blood sugar after a meal, and has been shown to exhibit significant anti-tumor activity as well as reducing the risk of heart disease. Complete Whey-G also contains a myriad of anti-inflammatory support, including ginger, turmeric, boswellia, quercetin, chamomile, and glutathione.

Undenatured whey avoids heat processing and can bypass normal roadblocks to cellular glutathione production (most significantly, the digestive system - which usually breaks down and eliminates glutathione when taken solo). Bioactive proteins plus cysteine resist digestion and travel quickly to cells ... an efficient delivery system to fuel glutathione production. Optimal production of glutathione is provided by cystine and glutamycystine plus albumin, lactoferrin, and alpha lactalbumin: all of which are in undenatured, unheated whey, the BEST nutritional source for glutathione production. 

Brain Power Supplement Package

  • Complete Brain Charge (Nutri-West): cognitive function, energy, neurotransmitter production ($34 value)

  • Complete Neuro (Nutri-West): cognitive / brain function, healthy aging of the nervous system ($34 value)

  • Complete Synapse (Nutri-West): hormone regulation, antioxidant, mental health, healthy aging ($40 value)

  • Complete AG (Nutri-West): fuels energy regulation, detox, healthy aging, vision, nerve health ($40 value)

  • Complete Whey-G (Nutri-West): supports glutathione production for detox, immune enhancement, anti-aging, cell protector, digestion, fertility, neuroprotective, stress relief ($58 value)

Total Value: $206 for a 2-month supply

bundled savings: $175 ($2.90/day)

This is a bi-monthly subscription; cancel at any time.


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