Coaching – Stress Management

Stress Management Protocols

Below are some protocols to assist in stress management which can improve your overall results, recovery, well-being, and more.

Run the foundation stack, eat well, and train well alone for 2-4 weeks before considering additional supplementation.

Foundation Protocol (Daily)
1. Multivitamin
2. Fish Oil (3g combined EPA/DHA daily)
3. Magnesium Citrate (7-10mg / KG of BW daily – up to a maximum of 1000mg per day)
4. Berberine (500mg, 2-3x daily with food)
5. L-Glutamine (5g upon waking, 5g before bed)
6. Deep breathing exercises performed daily (or meditation such as the Headspace app)

 

 

High Cortisol Levels All Day (Low Sleep)
1. Rhodiola Rosea (100mg, 3x daily, 4-6 hours apart)
2. Relora (250mg, 2x daily with first two meals of the day)
3. L-Theanine (200mg x 3 doses – 4 hours, 2 hours, and 30mins pre-bed)
4. B-Vitamin Complex
5. Melatonin (0.5mcg-3mg 30 mins pre-bed)

 

 

Low Cortisol Levels All Day (Low Energy)
1. Rhodiola Rosea (100mg, 3x daily, 4-6 hours apart)
2. Licorice Root Extract (175-350mg 10 mins pre-breakfast + pre-lunch)
3. L-Tyrosine + L-Phenylalanine (500mg of each, with first two meals)
4. B-Vitamin Complex

 

Anxiety Induced Cortisol Dysregulation (Anxious)

1. Valerian Root (100-300mg, 1-3x daily without food)
2. Ashwagandha (500mg, 3x daily without food, 4-6 hours apart)
3. L-Theanine (200mg, 1-3x daily)

 

Adrenal Support 

1. Rhodiola Rosea (100mg, 2-3x daily, 4-6 hours apart)
2. Vitamin C (1g, 2x daily away from post-workout window)
3. Relora (250mg, 2x daily with the first two meals of the day)
4. B-Vitamin Complex