Restore Lost Nutrients

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.

Natural Weight Loss


Restore Lost Nutrients

Due to changes in farming methods, the sad state of our soil, and the lack of biodiversity in this country, even our whole food isn’t nearly as nutritious as it once was.

And under constant assault from the environment we live in, our bodies need certain nutrients to help us cope properly with the toxicity.

Considering all of this, it’s not surprising that more than 80% of Americans are severely nutrient-deficient.

That’s why after we Restore whole, nutritious foods to your diet, we must also Restore lost nutrients you can’t get any other way, because certain missing vitamins and minerals are essential for hormone production.

What you need, first and foremost, are a quality multivitamin, a calcium supplement, and a fish oil supplement.

No matter what brands you pick, try to find a multivitamin that includes the following key vitamins and nutrients, each essential for proper hormone function.

I’ve listed the daily nutrient intakes recommended by the Linus Pauling Institute at Oregon State University, a world-renowned research center on the science of micronutrients.

With a high-quality multivitamin, calcium supplement, and fish oil capsule, combined with this diet, you should get to these levels quite easily.

BIOTIN:  30 mcg

People with type 2 diabetes who take biotin have lower fasting glucose levels.

Biotin helps the body use more glucose to synthesize fatty acids.

Biotin also stimulates glucokinase, a liver enzyme that increases glycogen synthesis and increases insulin release, which lowers blood glucose.

Food sources:  1 egg (25 mcg); 1 slice of whole wheat bread (6 mcg); 1 whole avocado (6 mcg).

FOLIC ACID:  400 mcg

One study showed that folic acid can help lower ACTH, an adrenal hormone that can lead to increased blood pressure.

Ensuring adequate intake of folic acid is essential for any woman of childbearing age, even if you’re not planning on getting pregnant – on the off-chance you do, having folic acid in your body beforehand will prevent neural tube defects that result in brain and nervous system damage in babies.

Food sources:  1/2 cup cooked lentils (179 mcg); 1/2 cup cooked spinach (132 mcg); 6 spears asparagus (134 mcg).

NIACIN:  20 mg

Niacin protects your heart by increasing your HDL, lowering your LDL, and turning dangerous tiny LDL particles into larger, less heart-attack-inducing ones.

Niacin may increase growth hormone release, but in people at risk for diabetes, large doses of niacin may cause a spike in insulin and triglycerides.

Stick to the dosage in your multivitamin and you’ll do great!

Food sources:  3 ounces tuna (11.3 mg); 3 ounces salmon (8.5 mg); 3 ounces turkey (5.8 mg).


All steroid hormones, including estrogen and progesterone, as well as the neurotransmitter acetylcholine and melatonin, can only be produced when you have enough pantothenic acid, or vitamin B5.

Also, your liver needs vitamin B5’s coenzyme A to break down certain drugs and toxins.

Food sources:  1 whole avocado (2 mg); 8 ounces yogurt (1.35 mg); 1/2 cup sweet potato (0.88 mg).


Riboflavin – aka vitamin B2 – helps metabolize vitamin B6, niacin, and folic acid.

Riboflavin is also involved in proper thyroid production and helps to control homocysteine levels.

Food sources:  1 cup nonfat milk (0.34 mg); 1 egg (0.27 mg); 3 ounces beef (0.16 mg).

THIAMINE:  1.5 mg

Thiamine helps metabolize glucose.

Carbohydrate addicts are often deficient in thiamine.

One study found that after 4 days of increasing carbohydrate intake, people’s thiamine dropped up to 20%.

Food sources:  3 ounces lean cooked pork (0.72 mg); 1 cup long grain brown rice (0.21 mg); 1 ounce Brazil nuts (0.18 mg).

VITAMIN A:  2,500 IU

Vitamin A interacts with vitamin D and thyroid hormone to directly impact the way your genes are transcribed, helping teach each type of cell its specific job.

Vitamin A also helps protect your immune system and your skin.

Food sources:  1/2 cup cooked butternut squash (1,907 IU); 1/2 cup chopped carrot (1,793 IU); 1/2 cup cooked collard greens (1,285 IU).

We’ll cover some more nutrients in the next blog.

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

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If you’d like to read Jillian’s book, you can get it here: Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!


Dick and Lenay

email: – 715-431-0657

P.S. If your diet isn’t working for you, join me on my weight loss journey here –


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