This free newsletter course by Dr. Chris Masterjohn is just outstanding. You get 30 days of email newsletters, each about an essential Micronutrient.
He discusses how the RDA (recommended daily allowance) for each Micronutrient was established--and his feedback on these studies--and if any other research may invite the RDA to be updated in the near future.
He also shares the Top 5 Tiers of foods that you can eat to GET IN each Micronutrient--plus his supplement suggestions, as well. #invaluable
This is an essential part of Eating for Energy: not only getting in good Macronutrients (Protein, Safe Carbs & Good Fats)...also making sure that you have ALL of your Micronutrients happening on the daily too!
I really only briefly touched on Micronutrients in comparison to his free course--plus I would just re-write his free course, because he's the leading Micronutrient researcher, analyst and teacher out there right now...
So go get the scoop on Micronutrients like Riboflavin (B2), Biotin (B9), Thiamin (B1), Manganese and Molybdenum that I DID NOT cover much in here...and go deeper with Micros like Iron, Calcium, and Potassium (and all of them).
Additionally, you can see which Micros & Supplements work best together.
Plus, I have to say---he's a very good writer and teacher, too. Not boring and pretty easy on the eyes, too (sorry, Tommy). 🙂
This free email course pairs well with Recommended Resource #4 below (the free tracking tool, cronometer.com).
You can also cheaply upgrade to the paid version of Dr. CM's free Micronutrients email course--and get all of the emails accessible in an online membership site (like this one), or as a printable PDF. It's pretty inexpensive for this upgrade and I find it super useful...you can easily find & look at each Micronutrient (like Calcium) and check out the RDA/his updates for the daily amount you want to go for...plus his Top 5 Tiers of Foods...and some recommended supplements too, to get you there.
The ONLY caveat I will share with this free course (and super inexpensive upgrade too)...is that he also lists foods that contain anti-nutrients and higher levels of Phytic Acid in them, in the Top 5 Tier Foods for each Micronutrient. He hasn't finished the course yet, as of my publishing--and he's saying he will share more about this at a summary at the end...
But with Eating for Energy: I'm inviting you to ditch phytate-rich foods that block the absorption of key Micronutrients like Calcium and Iron...and eat the lower phytate options instead (all discussed and detailed in this course) so that you can work on optimizing your Daily Micronutrient intake.
Optimizing your Daily Micros is super important.
Plus, Dr. CM also has a genetic polymorphism for iron-overload...so it benefits him personally to eat phytate-rich food (like brown rice) that helps bind iron. He shares that he's able to maintain normal iron blood levels without doing phlebotomies in this way. Great for him...but if you're TRYING to get a micronutrients like Iron or Calcium...it's way better to skip the phytate-rich options and stay with the "Safe Carbs" instead!!
^^That's the only caveat to his free & incredibly valuable "Vitamins & Minerals 101" course!
Other Dr. Chris Masterjohn recommendations:
A. The Choline Calculator and Database
If you get your raw data download from doing a 23&Me or Ancestry.com saliva test--you can upload it into this protected online calculator he created & find out exactly HOW MUCH CHOLINE you personally need, based on a few key genetic polymorphisms.
Amazing info! Also...he details how to substitute eggs/egg yolks if you need to, in the blog post that goes with this free Choline Calculator tool too...
C. Testing Nutritional Status ebook
If you want to self-order blood work (from LifeExtension.com and get your blood drawn at a local LabCorp) to look at your nutritional status...you can self-order tests like a CBC (complete blood count), thyroid panel, or Iron profile...
This book he wrote is a great tool to help you understand "normal" and "desirable" values with bloodwork...and some supplementing strategies from him. This can be an invaluable resource.
However: the caveat is that when you have several markers that are "off" with your bloodwork--this can indicated larger and more complicated problems in your body. That's when and why it's important to work with a doctor or functional medicine doctor to get help. Health Coaches by law are not allowed to interpret bloodwork panels...only a certified doctor can...and for this important reason: when 2 or more things are "off" with bloodwork values--often more complex health issues need to be addressed.