Brianna Mitchell

Started October 2024

Recovering From Pre Menstrual Dysphoric Disorder

Key Symptoms Addressed

Anxiety is completely gone. Mood and cognition are much improved.

In My Own Words

“I am still in recovery from an injury however I have seen remarkable and rapid improvements, and crucially, I now know what is going on in my body and how I can maintain my health for the long term.”

THINK

Nutritional Foundation

Therapeutic

How I build clinical & emotional support & manage medications

General practitioner (GP)

Integration

Lab results I track & supplements I take

Nutritional GP, genetic testing, lab work, ultrasound. Currently taking compounded nutrients among other naturopath recommended supplements, working to optimize this.

Nutritional

How I eat, incorporate fasting, & approach macronutrients

20mg or less of net carbs. Medical ketogenic diet. Transitioning to carnivore. Unable to tolerate fasting, however, aiming to try this after coming off medication.

Ketosis

Target ketone levels & testing methods

CKM and CGM - anywhere from 1.5 to 4.5 ketones.

SMART

Everyday Strategies

Sleep

How I optimize my sleep

Morning, midday, afternoon and evening light. Sleep mask, blue light blocking glasses, evening routine, phone in a separate room, black out blinds, warm magnesium bath before bed, lavender and rose aromatherapy, consistent bed and wake times, weighted blanket, non-sleep deep rest and meditation practice, and Fitbit to track sleep quantities and quality.

Move

How I keep active

Resistance training three times a week using Trainwell online personal training service. Regular walks. Yoga. Alternate kayaking, cycling, circuit training and running.

Avoid

What I limit or stay away from

I have never taken drugs or alcohol. I have also gotten off social media and am monitoring screen time usage to reduce it.

Rebuild

How I manage stress, build resilience & find purpose

I am planning my return to work and have started re-engaging with friendships and hobbies

Track

How I monitor my progress

I have been tracking my symptoms, am following Nicole Laurent's Brain Fog Recovery Program, and tracking my ketones and glucose as well as wearing a Fitbit.

Brianna Mitchell

My Top 3 Strategies

Therapeutic

Integration

Nutritional

Ketosis

Sleep

Move

Avoid

Rebuild

Track

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