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Protein + Hydration Calculator
Daily protein target
90–105g
Daily hydration target
83 oz
Based on 1.2–1.4 g/kg protein and half your body weight in ounces of water.
Side-Effect Playbook
Nausea: smaller portions, ginger or peppermint tea, cold protein shakes, avoid greasy foods on dose day.
Constipation: +16oz water, 1 tbsp chia/flax, magnesium 200–400mg at bedtime, walk after meals.
Reflux: stop eating 3 hrs before lying down, smaller meals, avoid tomato/coffee/alcohol triggers.
Fatigue: check protein intake, electrolytes, and B12/iron labs.
Low-Appetite Rescue Plan
On days you can't eat, hit the bare minimum:
- 1 protein shake (25–30g)
- 1 Greek yogurt or cottage cheese
- 1 cup bone broth + collagen
- Electrolytes + 60oz water
Labs to Monitor
Ask your provider for these at baseline + every 3–6 months:
CBC · CMP · Lipid panel · HbA1c · Fasting insulin · Vitamin D · B12 · Ferritin · TSH · Urinalysis
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