Diet and Metabolic Health Coaching · St. Louis · Regen.MD physiotherapy
Diet and Metabolic Health Coaching:
the terrain under every treatment
Diet and metabolic health coaching sets aside time at every Regen.MD visit for your plate and its effect on repair. High glucose, visceral fat and constant snacking hold inflammation in the on position, and tissue sitting in that inflammation repairs slowly and stays painful. Small, steady shifts in food choices and meal timing make every other treatment work better.
Coaching is part of every visit in the program, guided by your physician.
What is diet and metabolic health coaching?
Every appointment reserves time for food: the meals you had, their timing, and what they are doing to your recovery.
What it does for you
Pain does not live only at the injured spot. Inflammation from sugar, insulin and stored belly fat circulates everywhere, and so do the effects of stress and short sleep. Changing those inputs lowers the background noise that healing has to work through.
Its role around regenerative treatment
The Regen.MD rule is that you cannot out-inject a broken metabolism. A platelet sends a repair signal, and tissue flooded with sugar and insulin answers it slowly. That is why coaching starts weeks before any procedure and keeps going after it.
A coaching session, start to finish
Talk, not a scolding. We look back at your meals and whatever tripped you up, then choose a change or two for the stretch until your next visit. An RQ result, when one exists, anchors the plan.
The Regen.MD eating protocol, in order
Food is information your body acts on. Eat for hunger, not for boredom. These steps get tailored to you by your physician. Your copy of the written protocol comes at visit one, and we revisit it each time you are here.
Underneath every step: a walk after eating
After any meal, snack or drink, even plain water, spend ten minutes walking.
Step 1: Remove every vegetable oil
The label says vegetable, but these are industrial seed oils, and no vegetable is involved. Check ingredient lists and put back anything that names one. Cooking sprays are out as well.
- Avocado
- Beef tallow
- Butter or ghee
- Coconut oil
- Duck fat
- Real olive oil
- Canola
- Corn
- Soybean
- Crisco
- Margarine
Step 2: Remove sugar and every sweetener
If it tastes sweet, drop it, whether juice, soda, diet soda or candy, and drop chips along with them. Artificial sweeteners go as well. Allulose looks safe.
Step 3: Protect your sleep
Seven-plus hours of uninterrupted sleep nightly. Bed is for sleep: no TV, phone or laptop.
Step 4: Supplements, only with approval
Your physician may add krill oil, a D3-and-K2 combination, or homemade SIBO yogurt. Clear anything new with us first.
Step 5: Choose a plan together with your physician
Meant for those just starting, for people still unsure which foods set off their inflammation, and for weight loss that has stopped moving.
- Beef, chicken or fish, all you like, cooked with butter and seasoning.
- Just two meals daily.
- Salt, butter, eggs, cheese and meat.
- Plain water to drink, nothing else.
- SIBO yogurt may help.
Run it 4 to 12 weeks. Afterward, reintroduce foods at a pace of one weekly, and only those on the Live Health list.
For the long haul: less pain, less inflammation. The more seed oil and sugar go in, the more pain and inflammation come out. Worn out or cramping? Extra salt may be what you need.
Real food to eat- Any meat: beef, chicken, fish, pork
- Whole eggs, yolks and all
- Greens with leaves
- Tree nuts and seeds, almonds and macadamias for example
- Unsweetened tea, coffee or water
- Starchy staples and grains: potatoes, rice and rice cakes, pasta, bread, cereal, oatmeal, grits
- Diet soda, regular soda, juice, and creamer in coffee
- Foods with added coloring or flavoring
- Ground-grown nuts like cashews and peanuts
- Fruit
Eat inside a time window
Squeeze every bite of the day into fewer than eight hours. Once that is easy, cut the span by one hour per week until it sits at 4 to 5 hours. The morning meal, more than any other, sets up overeating later.
Move every week
Your physician writes your walking and strength targets, never fewer than 150 active minutes a week. Muscle is protective tissue during healing. Smokers get our help quitting.
Flag this for us beforehand
- Insulin, diabetes tablets and blood-pressure drugs may need adjusting once your eating changes, and only your physician adjusts them.
Time involved
Built into every visit. No separate appointment is needed.
What to remember
- A short walk follows every bite or sip.
- Zero seed oils, sugar or sweeteners.
- All eating happens inside an 8-hour span or less.
Show us you have it: Before you go, bring a quick account of meals, walks after eating, and sleep since your previous visit. If a point is fuzzy, say so and we walk through it again with you.
Related reading: PRP recovery starts on your plate, you cannot out-inject a broken metabolism, the RQ breathing test.
Where this fits: the Regen.MD physiotherapy program, physician-directed rehab paired with our regenerative care. A physician must be in the building and reachable within moments before any treatment begins.