Week number two is in the books! There was definitely less drama on the skin side (no hives or red bumps= win), but there were definite peaks and valleys. Overall I?m feeling great for the most part.
Diet Observations
Monday was Day 8 and I felt amazing 90% of the time. I had lots of energy and significantly less itching than Saturday and Sunday. My workout was great and my brain was firing on all cylinders. The only bump in the road on this day was a little gas with my acorn squash at dinner. I plan on testing that again soon to see if it was random, or if I have issues with acorn squash.
I added in progesterone (only cycle days 15-28), DHEA, licorice root extract, an adaptogenic herb blend, and vitamin C to help support my hormones and adrenals again. Curious to see if it makes a significant difference in my symptoms.? I?ve been recovering from adrenal fatigue and major hormone depletion since the birth of my son 3 years ago. It?s considerably better, but far from 100%.
Days 9 and 10 were positive as well, with high energy all day, however, the itchy skin and runny nose seemed to be making a bit of a comeback. By the evening on Day 10, I considered the itching moderate. It?s strange too since there?s a completely random distribution- palm of hand, scalp, belly, or arm- really anywhere. There aren?t any red spots or welts of anymore, just itchy skin that isn?t even pink or red most of the time. I?m still trying to make the connection between certain foods and the itching flares, but there?s no obvious link yet. I have a few other theories on my itching too, but I’d like to see if I can eliminate the GI causes first.
Another Day 10 observation was that I have a harder time breaking down shredded beef than ground beef. I felt as if it was sitting in my stomach for a long time despite having taken my usual amounts of HCl and digestive enzymes. Seems odd, however, the ground beef is already in smaller pieces and easier to chew. I noticed by the end of the day my jaw hurt from so much chewing. I suspect I got a little lazy and wasn?t chewing enough by the end of the day which contributed to the poor digestion.
Day 11 was similar to the previous 2 days, except that I had a little more fatigue in the morning that I suspect was from a killer workout the day before. I knew I?d need to take it easy and do light recovery movements so I wouldn?t over stress my adrenals and nervous system. A positive was that my skin was looking clear and radiant. No sign of any acne or redness. Win!
Anyone that?s done an elimination diet knows eating out can be traumatic, so I was excited and nervous for Day 12. I went out to lunch with my sister which meant extra planning. Luckily, we are blessed to have some local, truly Paleo restaurants here which made my day much easier. Agra Culture Kitchen and Press is an amazing choice if you want healthy food in the Twin Cities. They cater to many diet variations- Paleo, gluten free, vegan, vegetarian, fresh pressed juices and Bulletproof coffee (which I really miss). They made my meal out of the house very easy and stress free. Anyhow?this day was short of miraculous. I was symptom free 90% of the day! No itching (my worst symptom), no runny nose, no NOTHING!!
My nirvana didn?t last on Day 13, sadly. ?The itching resumed at a low level in the morning, but after breakfast it was gone again. The main issue today was that I was hangry (hungry and angry). This is usually a result of low blood sugar. I set myself up for disaster since I ate breakfast 2 hours late, which lead to a day of grouchiness (my husband didn?t appreciate it? sorry dear). Clearly my adrenals and blood sugar are still not 100% which I already assumed.
Meal timing and content are important when you have adrenal fatigue. If your calories or carbs are too low, you will feel fatigued and sluggish mentally. Eating at least every 4 hours is a good idea to keep blood sugar and energy levels even throughout the day. That?ll keep the people around you happier too!
Days 13 and 14 also brought perfect, Bristol #4 bowel movements. That?s another big win in my book.
Day 14 was similar to the previous day in that I started out itchy, but it went away fairly early in the day.
Week two was definitely better than week one with several wins and a decrease in symptoms. So far, so good.
Adjusting Your Program on the Fly
I never operate in a ?set in stone? manner, nor do I expect my clients to either. Humans have a complex physiology with a seemingly infinite number of variables (many of which we don?t know much about yet). We need to pay attention and tune in to what is happening when we change the inputs (diet, supplements, exercise, stress, sleep, etc.) and adjust accordingly to our own individual needs.
Here are some of the modifications I?m making:
- Sticking to lower histamine foods given my reactions in week 1. The histamine issue may be worse than I thought, so I?m trying not to eat leftovers either (which sucks a bit since I?d mostly been making my meals for the day in the morning). Freshly cooked is best with histamine. I?ve also axed fish and shellfish for now which saddens me because I love them. I also realized I may need to test methylation, Candida, and my gut microflora as those can be causes of histamine issues.
- Adding in supplements when necessary. I realized I need to use more HCl and enzymes with certain proteins that I don?t seem to breakdown as efficiently. I add in one extra cap of each. I also added in a DAO enzyme supplement to help clear histamine when necessary.
- In order to maintain my energy and facilitate recovery post-workouts I added in an amino acid powder with no additives immediately after my workout, plus an extra meal later that day.
There will probably be more to come. The point is that you need to be alert to what your body is telling you and listen.
Hard Workouts are Possible on a Strict Elimination Diet
One of my biggest fears, and why I put this elimination off for so long, was that I thought it would kill my workouts and recovery. You can?t use protein powders like whey, beef or pea, and many supplements you?d replace those with are off the table as well.
This elimination is about as strict as they come, however, it doesn?t limit quantity which is helpful. I also wasn?t used to eating so many purely whole food meals in a day. I have a shake for breakfast half the time and always have one after workouts.
Surprisingly, my experience has been exactly the opposite of what I expected. I generally have more energy and feel more satiated during the day.
My workouts are 80% weight lifting and 20% metabolic conditioning. Certain days are definitely more taxing than others.? I do this 3 times per week and fill in the other days with hiking, sprinting, mobility work, or riding my mountain bike. As a rule though, I always have rest days and listen to my body. If I?m feeling really fatigued I don?t push as hard or I skip a day. I?ve suffered severe adrenal fatigue and really don?t want to go there again.
I eat my breakfast 60 minutes before my workouts to give enough time to digest. I adjust the portion down sometimes if I feel I won?t be digested enough. I?m also taking vitamins and supplements that support energy metabolism (which I also did before).
The second workout during week one was when I noticed a little more fatigue which could?ve just been part of the adjustment period, but I made some changes to be safe. As soon as my workout is done, I have my straight amino acid powder and try to eat within 30-45 minutes to replenish my muscles and prevent excessive soreness. To further aid in recovery, I often add in a fourth?meal if I?m feeling a little hungrier.
Strength and endurance haven?t decreased 2 weeks in which I?m ecstatic about. I?m hoping I can maintain this throughout the duration. ?So far, lots of energy and normal levels of post-workout soreness and fatigue.
Next week I?ll discuss supplementation and keys to success, as well as my progress update!
