Acid reflux is when stomach acid gets pushed up into the esophagus, which is the tube that carries food and drink from the mouth to the stomach. Some reflux is totally normal and harmless, usually causing no symptoms. But when it happens too often, it burns the inside of the esophagus. The most common symptom of acid reflux is known as heartburn, which is a painful, burning feeling in the chest or throat. In addition to heartburn, common symptoms of reflux include an acidic taste at the back of the mouth and difficulty swallowing. Other symptoms include a cough, asthma, tooth erosion and inflammation in the sinuses.

Acid reflux is a complicated medical issue that should not be left undiagnosed or untreated. However, a little “burpy” reflux/heartburn from time to time seems to be less common with the CODE RED lifestyle because we are avoiding processed foods and sugars. We find that those foods can in some people, make things worse. But if it happens to you, here are some thoughts…

1. Apple cider vinegar does tend to make reflux better for most people but for a FEW people it makes things worse. Try it and see. It balances the acid in your stomach. Here is a link to one Cristy uses every day! https://amzn.to/3eceIOI
2. Drink your water lukewarm or room temp. NOT COLD! This can make matters worse
3. COOK your veggies. Raw veggies can cause increased reflux.
4. Don’t eat and drink together. Always separate those activities by ½ hour at least.
5. Peppermint tea works well when you are having a flare up.
6. Some research suggests that reflux is a sign of an unbalanced gut flora. Code RED probiotics can help if that is the case. You can get them here: https://shop.coderedlifestyle.com/collections/supplements/products/probiotic.We suggest trying it for a month and see if it improves.
7. Always sit up after eating.
8. Avoid too much coffee (can increase acid production)
9. Try sleeping on your back (with head elevated) or your LEFT side. This is due to the position of the stomach when lying on the right.
10. IF you are concerned, seek out medical advice from your primary care provider.

So frustrating to be losing weight and then your monthly cycle hits! Well, we do understand that this time of the month can be challenging. Let’s chat about some hints/tips and ideas to get you through this “period” of time.

1. Be KIND to yourself during this time – extra sleep – extra water – extra down time if needed. Your body will be a little stressed so treat it well. Can you take a bath or do something to relax? 
2. Realize that a weight gain or weight stall is normal.
3. HOWEVER, this is not an excuse to get off track. Stay the course!
4. Know that you might have cravings: Make sure that you have your nice tea to sip and your sugar free gum to chew when they hit. Being prepared for cravings is half the battle.
5. For some women, if bloating is an issue you can try a cup of dandelion root tea. It helps detox and gently decrease bloating: https://amzn.to/44dy0k3
6. This too shall pass! Hang in there! 

1. Give your body some time to adjust. You have changed your VOLUME of food and type of food that you are taking in. It is going to take a while for your body to adjust.
2. Having regular bowel movements is ESSENTIAL to weight loss. If you don’t go poop regularly you may experience auto-intoxication. This is where you do not poop out toxins and they recirculate back into your system. No good! You need to poop!
3. You will need to start and maintain a good bowel plan early, so you don’t become constipated. Once you are regular, don’t abandon all of your interventions. You will want to keep them up to maintain regularity until your body adjusts.

• Start taking COLACE 100mg once in the morning and once at night (this makes your poop soft but is not a typical laxative per say)
• Drink all of your water – every single day – without fail!
• Start with milk of magnesium (MOM) or MiraLAX. You will want to take ONE full dose each day and take this every day until you go poop and then every third day or every other day to stay regular.
• Consider adding chia seeds and ground flax to your daily regimen.
• Get yourself a Squatty Potty or something similar to help you poop. This changes the angle of the colon and makes pooping easier
• A fiber supplement helps many people. Cristy has several on her amazon storefront that will help. Start slow with fiber like this https://amzn.to/3gRiLRS
• For some folks, taking a supplement with GI support is helpful. We love these products. https://amzn.to/31JcS4D or https://amzn.to/32E3HSw
• ALL of these items are on our amazon storefront. https://www.amazon.com/shop/coderedlifestyle
• These are ALL SUGGESTIONS. Not a specific regimen. What works for one person, will not work for another. Our suggestion is that you start with a few and see how your pooping goes. You can add in other things as needed. CONSISTENCY IS KEY to getting regular once again.

• Consider adding chia seeds and ground flax to your meals. It will help bulk your stool and make you more regular.
• Drink chamomile tea / add lemon to your water/tea etc.
• Add fermented foods to your diet (kimchee, sauerkraut)
• Add a good quality probiotic – read more about ours here: www.coderedlifestyle.com/supplements
• Practitioners often use foods with warming properties, such as ginger and garlic ,to help ease loose stool
• Incorporating full fat Greek yogurt is also known to help some people
• The pectin in carrots can also help with loose stool
• Be sure and REHYDRATE with water and electrolytes (as needed)

We have found that due to the amount of water that CODE RED rebels consume, we often need to be diligent about replacing electrolytes. This will likely take care of many of your symptoms. Here are some thoughts. ALSO here is a video Cari did on electrolytes so please watch for more information

1. Salt salt salt! (We prefer Redmond Real Salt, found at coderedlifestyle.com/realsalt. Use the code, CODERED15, for 15% off your order). We are not a low-salt lifestyle. Add 1/8th of teaspoon of Redmond Real Salt to each bottle of water that you drink. Here is a great video about salt that is worth watching. https://drhyman.com/blog/2017/11/03/downside-low-salt-diet/
2. Consider an electrolyte replacement. We love Electrashred by Unmatched. The ingredients are all-natural and super clean. You can order it at coderedlifestyle.com/unmatched. Enter the code, CODERED, at checkout for 10% off. (Please note that Electrashred is the only product endorsed by us for Rebels in weight loss mode.)
3. For cramping, you can try foam rolling and/or gentle stretching. https://www.youtube.com/watch?v=DzSU2FiFKTM
4. This leg cramp formula taken before bed also helps some clients. https://amzn.to/2NFv71c you can get it anywhere (Walmart/Walgreens/etc)
5. A hot bath before bed while soaking in Epsom salts is helpful as well for cramping.
6. If you are still concerned, see your doctor. Seek medical advice if you become faint or have heart concerns.

Great question! Here is a video that Cari created regarding Vitamin D.

Let’s take a second to talk about Vitamin D. It is estimated that the majority of the people in North American suffer from chronically low Vit D levels. It is thought that it could be caused by more of us working indoors, the push for everyone to use daily sunscreen and our decreasing food quality due to soil nutrient changes. No matter the cause, it is a concern! Humans need vitamin D for so many of our everyday functions. Listed below are just a very few of the reasons Vitamin D is so vital to your health.  Here is a great article that Dr. Hyman wrote about this subject. https://drhyman.com/blog/2010/08/24/vitamin-d-why-you-are-probably-not-getting-enough/

• Maintain the health of bones and teeth
• Regulates insulin levels
• Supports lung function
• Promotes the absorption of calcium and helps prevent osteoporosis
• A potent inhibitor of cancer cell growth
• Helps regulate our immune system
• Aides in regulating high blood pressure
• Plays a role in prevention of infections and chronic diseases
• Plays a role in muscle metabolism and function
• Protects brain cells through detoxification pathways
• Normal serum Vit D levels can help with depression
• Decreases risk of Type I and Type II diabetes
• Has an anti-inflammatory effect in people with irritable bowel disease

WOW – that’s amazing! It is pretty well accepted that Vitamin D is needed and often lacking. So what should you do? Please DON’T head to your local grocery store and pick up a bottle of no name vitamin D. Unless you find a quality source, you will only have urine that is expensive and the Vitamin D will not end up where it belongs. You need to find a Vitamin D that is highly “bioavailable”. (Bioavailability: the proportion of a drug or other substance which enters the circulation when introduced into the body and so is able to have an active effect.)

We think CODE RED VITAMIN D is awesome and we offer it for a good price. Wherever you get it, make sure it is has high bioavailability and that you actually take it!

Link to purchase CODE RED Vitamin D gel capsules: https://shop.coderedlifestyle.com/collections/supplements

• Social Media
• Long Working Hours
• Lack of Physical Activity
• Family Issues

Cortisol is a hormone related to alertness, so one of its most important jobs is to help keep us motivated, awake, and responsive.  Cortisol levels are typically highest in the morning, decreasing throughout the day, and then dropping to their lowest at night, around bedtime.  However, when abnormally elevated throughout the day, it can be difficult to fall or stay asleep or you may wake up early feeling wired, but still groggy.  This lack of sleep, as we know, can directly impact weight loss.

Stress makes it more likely that you will resort to your old behaviors related to food.  Stress hormones can interfere with your mood, sleep, and digestion.  So, high stress levels can commonly contribute to sugar and carbohydrate cravings.  Also, people who are high cortisol reactors tend to consume more calories on days when they feel stressed.

Stress is one of the leading causes of digestive complaints and disorders, including constipation or diarrhea (both commonly associated with having IBS or Irritable Bowel Syndrome), acid reflux, and intolerances to certain foods.  The reason for this is that stress causes inflammation, which can damage tissue in the gastrointestinal (GI) tract.  This can interfere with proper nutrient absorption and increasing many other symptoms tied to leaky gut syndrome.  Not only will indigestion and other symptoms not make you feel your best, but it can make it tough to continue eating a variety of high-fiber, whole foods.

Because stress increases inflammation and weakens the immune system, it can also contribute to symptoms that interfere with sustaining an active lifestyle (lack of energy, slowed workout recovery, frequent illness, and the development of pain, soreness and/or stiffness in your muscles and joints).

 

Your body has different types of fat.  The fat under your skin, the fat you can grab or pinch, is called subcutaneous fat.  Another, more dangerous type of fat, called visceral fat, is deeper and surrounds your organs.  If you have ever seen someone with a “beer belly”, then you have seen someone with a lot of visceral fat.  The reason visceral fat is more dangerous is because visceral fat releases the same inflammatory signals that cortisol does.  Also, it surrounds your organs, which increases the odds of organ damage.

 

So, stress signals increase your likelihood of storing more visceral fat, while having more visceral fat increases the release of inflammatory signals.  This causes a cycle of inflammation and increased visceral fat storage, leading to more inflammation and so on.

Cortisol affects the receptor sites of other hormones, making the cells less responsive to their signals.  One example would be with type II Diabetes.  This is a disease where your body produces sufficient insulin, however, your body can’t read the insulin signal (insulin resistance).  When insulin remains high, your body will not release fat from its fat cells.

 

Another example is in the case of the hormone Leptin.  This is a hormone that plays a key role in losing weight.  Leptin is a hormone released from your fat cells and acts as a thermostat to gauge how much fat you have and how fast you’re losing it.  When leptin levels are high and your brain can read the signal, you feel full and don’t over-eat.  If your brain can’t read the signal, you feel hungry all the time.

 

Excessive stress and its concurrent release of cortisol negatively effects the receptors for both insulin and leptin, making it harder for your body to read the signals of those hormones.  If your body can’t read the signals for insulin, fat stays trapped in your cells.  If you can’t read the signals for leptin, you’re hungry all the time.  Both of these place you on an uphill battle when it comes to losing weight.

 

Cortisol’s main job is to provide energy when confronted with a stressor.  In ancient times, stress was usually an acute situation.  You were being chased by a predator and either fought it or ran away as fast as you could.  After the stressor was gone, you went about your day.  Today, stress is almost constant.

 

The problem is, our bodies don’t know the difference between a head cold, a verbal spat with a loved one, being chased by a saber-toothed tiger, or a death in the family.

• Take a bath
• Read a book
• Stay out of the kitchen
• Go for a walk
• Get a massage, manicure, pedicure
• Verbally tell yourself that you are going to be ok
• Meditate/Pray
• Sometimes the best thing you can do is take a sleeping pill and get some extra rest.

Once your body realizes that you are going to be ok, the weight will start dropping again.

Don’t use your stress as an excuse.  Use it as fuel to keep going and following the program.  That is the one constant in your life and the one thing you can control.  Don’t fall back onto old habits.  If you do that, then you will end up having to lose more weight, which causes more stress, and the cycle continues.

LAST BUT NOT LEAST, Code red has some products that might help you. Check out this link below
https://shop.coderedlifestyle.com/collections/supplements/products/code-red-stress-support-bundle We can help you regulate your cortisol. We kept seeing stress really stopping people from getting better so we are offering a bundle that will help you get your health headed in the right direction. If you have any questions about this product, please submit a ticket so we can answer them. THANK YOU!

1. A video by Dr. Hyman regarding statins, cholesterol and some alternative ways to treat. https://drhyman.com/blog/2013/10/09/6-steps-healthy-cholesterol-stop-statins-now/
2. A great article by Dr. Hyman about fat and cholesterol https://drhyman.com/blog/2016/01/14/7-ways-to-optimize-cholesterol/
3. Pub Med article on dietary cholesterol https://www.ncbi.nlm.nih.gov/pubmed/22037012/
4. This is a very long and very “medical” discussion about statins and diet. If you are not a medical person, this may be a bit confusing, but it is interesting. https://youtu.be/7pTXuXk-4b0
5. Dr. Hyman addresses cholesterol, coconut oil and MCT oil in this video https://drhyman.com/blog/2016/04/06/is-coconut-oil-bad-for-your-cholesterol/
6. A very basic, but excellent article by healthline https://www.healthline.com/nutrition/top-9-biggest-lies-about-dietary-fat-and-cholesterol#section9
7. YOUTUBE video by Cristy and Cari on heart disease!

Code Red has partnered with a Kentucky family farm to bring you the highest quality CBD OIL. You can purchase here: https://shop.coderedlifestyle.com/products/code-red-cbd-oil

Here is a video that Cari did explaining how to use the CBD oil and the super sleeper bundle: https://vimeo.com/626835395

About CBD: 

CBD is one of many cannabinoids (compounds) in the cannabis plant. Researchers have been looking at the possible therapeutic uses of CBD.

Two of the compounds in marijuana are delta-9 tetrahydrocannabinol (THC) and CBD. These compounds have different effects.

Until recently, THC was the best-known compound in cannabis. It is the most active constituent, and it has a psychological effect. It creates a mind-altering “high” when a person smokes it or uses it in cooking. This is because THC breaks down when a person applies heat and introduces it into the body.

CBD, in contrast, is not psychoactive. It does not change a person’s state of mind when they use it. However, it may produce significant changes in the body, and it is showing some significant medical benefits.

How does CBD work?

All cannabinoids produce effects in the body by interacting with cannabinoid receptors, which form part of the endocannabinoid. 

The body produces two receptors: 

CB1 receptors are present throughout the body, particularly in the brain. They co-ordinate movement, pain, emotion, mood, thinking, appetite, memories, and other functions. 

CB2 receptors are more common in the immune system. They affect inflammation and pain. 

THC attaches to CB1 receptors, but CBD stimulates the receptors so that the body produces its own cannabinoids, known as endocannabinoids.

Benefits of CBD OIL: 

CBD may benefit a person’s health in various ways.

According to a 2018 study (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6043845/ ), reasons for taking CBD oil include:

• chronic pain
• arthritis or joint pain
• anxiety and depression
• sleep disorder
• migraine
• cluster and other headaches
• post-traumatic stress disorder (PTSD)
• nausea
• cancer
• allergies or asthma
• epilepsy and other seizure disorders
• multiple sclerosis (MS)
• lung conditions
• Parkinson’s disease
• Alzheimer’s disease 

*****Here at CODE RED, we are bringing you CBD oil for rest and reduced anxiety before bedtime. We believe that sleep is the cornerstone of good health and weight loss. CBD oil may assist you in achieving a good night’s sleep. 

Legality of CBD oil:  

The legality can be complex with this issue so please check your own state’s laws regarding Code Red CBD oil. Hemp and hemp-derived products are legal under the Farm Bill, as long as their THC content is less than0.3% which CODE RED CBD oil is. To check CBD laws: https://www.ncsl.org/research/health/state-medical-marijuana-laws.aspx

Code Red CBD oil specifics:

We partnered with McQuady Extractions of Kentucky. McQuady Extractions is a small business that focuses on quality over quantity.  All their high-quality hemp is locally grown here in Kentucky, by one farmer with a long lineage of farming.  From the seeds being planted in the ground, to their final CBD product, they make sure they are using the finest ingredients.  McQuady Extractions uses a state of the art, closed loop supercritical CO2 extraction process.   Using supercritical CO2 extraction allows them to get many of the cannabinoids available in the hemp plant and ensures they are making the cleanest CBD oil for human consumption.   McQuady Extractions blends and packages all our CBD products in house.  This is important to us here at CODE RED, because we know the consumer is getting the CBD product we intend. 

Disclaimers:

This product has not been evaluated by the FDA and is not intended to diagnose, treat, or cure any medical condition.  Please consult with your doctor before using this product.

Here are a couple of things that you might want to consider. BUT FIRST.. watch this video by Cristy!

1. The gallbladder is the “purse” that holds digestive enzymes that help break down fats when you eat them. Since we eat a high fat lifestyle, this can post a problem as the body now doesn’t have the ability to regulate when the enzymes are released.
2. Consider how LONG is has been since your surgery. For some people, where they are at 1 month from surgery will feel differently than how they are doing 1 year from surgery. Things may change.
3. For people who are bothered by fats, we suggest shifting to a more plant-based fat and less animal-based fats. This seems to work for lots of rebels.
4. Keep a food diary so you can pinpoint which foods bother you the most. For instance, some people will have trouble with bacon but can eat sour cream with no problems. This will be valuable information for you.
5. Everyone is unique. Some clients have NO problems without a gallbladder and others struggle.
6. Avoid drinking one hour before meals and during meals. This will make digestion easier for your body.
7. If you are still having problems, consider talking with your primary care provider about taking digestive enzymes with every meal. You can also get them over the counter under our amazon storefront supplement section: https://www.amazon.com/shop/coderedlifestyle

After much thought and consideration, CODE RED decided to provide REBELS the option of taking all around excellent quality MULTI VITAMIN. Ideally, we would love everyone to eat the rainbow and never need any nutrients or minerals other than our food intake.

However, we recently learned about some shocking information that made us think twice. Our soil is so very depleted that even if we as rebels ate perfectly, we still wouldn’t be able to get everything we needed. SO we decided that we needed to provide REBELS with a CLEAN source of vitamins and minerals with NO extra junk. We don’t want stuff that will make you feel jittery or that hypes up your system. NOPE – just what you NEED for nutritional insurance due to the poor soil issue we are facing. An article and podcast by Dr. Mark Hyman explains: https://drhyman.com/blog/2019/05/17/what-does-your-microbiome-have-to-do-with-soil/

How should I take CODE RED’s multivitamin?

Take ONE tablet in the morning after you wake up or with your morning medications and ONE tablet in the evening with you last meal or with your bedtime medications/supplements.

More information multivitamin:

Does not contain wheat, gluten, yeast, soy, animal or dairy products, fish, shellfish, peanuts, tree nuts, egg, ingredients derived from genetically modified organisms (GMOs), artificial colors, artificial sweeteners, or artificial preservatives.

• Balanced Profile Vitamins and minerals work synergistically and cooperatively when present in proper amounts.
• Bioavailability The micronutrients are provided in bioavailable forms so that they can be better absorbed and utilized.
• Energy Production Multivitamin provide generous levels of B vitamins, which serve as prime coenzymes in glycolysis and oxidative phosphorylation and as cofactors in amino acid and lipid metabolism.
• Antioxidant Protection Vitamins E and C, selenium, zinc, beta carotene, and trace elements provide broad-spectrum antioxidant activity.
• Detoxification Support Xenobiotics, including environmental pollutants and medications, must undergo biotransformation into molecules that can be easily excreted from the body.

Link to buy CODE RED Multivitamin:

https://shop.coderedlifestyle.com/collections/supplements

Here are some thoughts about weight loss and hair loss. Over the years, we have had rebels talk about losing hair as they lose weight. Here are some thoughts/info for you.

1. Hair is made of protein and when our eating styles changes, our hair can react.
2. Your hair is not “broken” nor is it likely permanently damaged. Here is a video that explains what is happening. A larger percentage of your hair is in the “resting phase” and will shed naturally. https://www.youtube.com/watch?v=fmMxiKm8Wos&t=64s
3. Your hair will return to where it was although likely it may change in some ways. Take a deep breath and calm down. (I know it is scary)
4. Here is a supplement that CRISTY LOVES for hair, skin and nails. https://shop.heartandsoil.co/products/skin-hair-nails Discount code: codered
5. You can try adding Biotin to your supplement routine https://amzn.to/2OeESnQ
6. Nioxin is also an idea that works for many rebels. https://www.nioxin.com/en-US/consultation-tool you can take this quiz to find out what formula is right for you
7. Wash your hair less frequently.
8. Consider a haircut in the interim to make your hair seem fuller until it starts to grow back.
9. Eat a wide variety of veggies from the rainbow. Give your body the nutrients it needs.
10. Dry your hair gently and air dry when possible.
11. Use quality shampoos and conditioners.
12. Seek medical attention if you continue to be concerned. It could be a hormone imbalance such as thyroid.

Cristy has a very concrete stance on this particular subject because in her own words “I was a fat athlete”. That is how she began her journey to discover that exercise has nothing to do with weight loss.

Sadly, SALT has been blamed for what SUGAR did! We have an amazing video that we think you should watch that explains how increasing your salt levels is essential with eating CODE RED. These ideas of eating low salt are based on outdated dietary guidelines that were written in the 1950’s and not based on science. Here are some amazing thoughts to consider!

• Low salt diets decrease stomach acid and can interfere with digestion
• When you crave sugar, you could be needing salt. This is due to the reward system in the brain becoming hyperactivated when low on salt.
• Having a diet TOO low in salt can also increase insulin resistance.
• We suggest that you eat REDMOND REAL SALT! It has not been bleached and processed. It comes from an ancient ocean and has a good source of calcium and iodine. To purchase, head here https://shop.redmond.life/?afmc=5a use Codered15 for a discount.

https://drhyman.com/blog/2017/11/03/downside-low-salt-diet/

Here is the link to the book based on this video https://amzn.to/3dc1enA

** If you are under the care of a physician for kidney or heart issues, you should follow your doctor’s orders.

Thank you so much for asking about sagging skin, loose skin and other skin weight loss related issues.

Our fearless leader Cristy did a great video on this topic and we think it is worth a watch!

We have worked with a TON of hypoglycemia REBELS here at CODE RED. We find that when they cut out the processed foods and simple carbs, the incidence of hypoglycemia does decrease thus decreasing the need for “snacks”. It is a vicious cycle of snacking, blood sugar dropping, snacking etc…

Thoughts on WHY hypoglycemia happens: We know that our blood sugar naturally increases when we eat. However, it can increase much higher than necessary when our meals are carbohydrate based and lacking fat. When we eat these disproportioned meals and snacks, our blood sugar starts to look like a rollercoaster with major ups and downs, instead of gradual fluctuations. To put an end to your blood sugar rollercoaster, take a look at what is causing your blood sugar to rise too high in the first place. Is it an overconsumption of carbohydrates? Too little fat? Or maybe both?
When you know the root cause of your blood sugar imbalance, you can then begin making the necessary tweaks to your diet that you need in order to experience freedom from that terrible blood sugar rollercoaster!

One nutritionist with a past history of hypoglycemia writes the following “Instead of eating 6 – 7 “mini meals” per day to “prevent” my blood sugar from dropping, I began eating 2-3 large meals each day. Instead of placing my primary focus on including carbohydrates with each meal and snack, I began to focus on eating more fat with my meals. I began to build my meals around fat, including fatty cuts of protein, nuts and seeds, avocados, and other sources of fat such as oils, butter, ghee, and coconut everything. Carbohydrates no longer played a primary role in my meals and snacks, but I would include a wide variety of vegetables with each meal and eat starchier carbohydrates (such as sweet potatoes) when I felt like it” (Meg Doll, 2018).

This information is not meant to replace care from a primary care provider. Please consult your PCP if you have concerns or questions.

Iodine is an essential element that you need to be healthy. It is a very complicated subject and we think that Dr. Ken Berry does a great job explaining it. Cristy and Cari met him at a conference in Texas and they trust his opinion on this subject. Watch his video here:

If you would like to get the product that he talks about, you can do so here: https://amzn.to/31HPBRg **1-2 DROPS/day not dropper fulls!

Here are some thoughts that might help.

1. In the CODE RED life, we believe SLEEP is the number one rule in weight loss. You can do EVERYTHING right, but if you don’t sleep you will not lose weight.
2. Consider getting a fit bit. They are a low-cost way to get an accurate picture of your sleep patterns.
3. Explore this website. There are articles on EVERY aspect of sleep. This link is to a list of healthy sleep habits you can start today. https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips You cannot just take medicine to sleep if you are not utilizing the non-pharmaceutical interventions.
4. No caffeine after 1200. The half-life of caffeine is very long. So you will still have caffeine in your system at bed time.
5. If you need medications to help you sleep, we recommend starting small and working your way up. A melatonin blend or melatonin works well to start with. Here is one brand we like. You can check out ALL of our CR approved supplements here: https://www.amazon.com/shop/coderedlifestyle
6. Two other OTC formulas that seem to work well is Benadryl (25-50mg/night) or doxylamine succinate 12.5 (1/2 of a tab) to a full tab/night.
7. This is a great article on the importance of sleep. https://www.theguardian.com/lifeandstyle/2017/sep/24/why-lack-of-sleep-health-worst-enemy-matthew-walker-why-we-sleep

Apnea literally means “without breath.”

There are 3 types of sleep apnea: obstructive, central and mixed. Of the three types, obstructive sleep apnea (OSA for short) is the most common. This is where there is an intermittent airflow blockage during sleep. OSA can be seen in all age groups, but the frequency increases with age and obesity. This is where the upper airway gets partially or completely blocked while sleeping. It can be caused by weight on the chest or in the neck, weakened diaphragm muscle which causes you to work harder to breath while sleeping.

Symptoms of OSA is loud snoring, gasping for air while sleeping, and stopping to breath while sleeping. There are behaviors that can help with these symptoms such as side sleeping, elevate the head of your bed and losing weight. Testing needs to be ordered by a medical provider to see the severity of the sleep apnea. During a sleep study, a respiratory disturbance index (RDI) is evaluated. This is an average number of episodes of apnea, hypopnea and arousals from sleep due to a respiratory event per hour of sleep.

Treatment for OSA is CPAP (continuous positive airway pressure). This is a machine that will give a constant pressure via a nasal mask or face mask to help push the obstruction out of the way. This pressure is set during a sleep study that would include looking at your respiratory effort, brain waves, vital signs and oxygen needs. Another treatment for OSA is losing weight. As you reduce your weight by 10% you can reduce your RDI by up to 26%. Other benefits of losing weight is lowered blood pressure, improved snoring and sleep structure, and improved pulmonary function. As one loses weight this can change the pressure that is needed in the CPAP machine. There is also a need to have your mask (face mask or nasal mask) to be refitted because of the weight loss. If there is a leak in the mask and the seal is insufficient, the pressure from the machine is not enough to keep the obstruction out of the way. Your durable medical company can help you with the mask fitting. If you are having to tighten your mask to make a seal you need either a new mask or to be refitted.

The only way one should stop using the CPAP or treatment for OSA is from a provider. No one should just stop using a machine without being retested. As the weight comes off, the medical provider needs to kept in the loop. Another sleep study, either in lab or at home study, needs to be completed to see if there is a decrease in the RDI, arousals and oxygen needs. No one should just stop using the treatment because they feel better.

Central sleep apnea (CSA) is the cessation of the respiratory drive resulting in the lack of respiratory movements. During sleep your breathing is disrupted because there is a lack of communication from your brain to your diaphragm and lungs. The major difference between OSA and CSA, during CSA your brain doesn’t tell your muscles to breathe. Treatment for CSA is normally BiPap. This is a machine that has 2 level of pressure. A higher pressure that gives a breath and augments your own spontaneous respiration. The lower pressure is a pressure that keeps the airways open.

If one has CSA, stopping treatment should not happen without being retested. This retest should be an in lab study.

Some people that eat CODE RED will experience a sudden onset on bad breath or metallic taste. WHY does this happen: Well, simply put when your body breaks down fat for energy instead of carbs, it converts the fatty acids into chemicals called ketones. It then disposes of the ketones through both exhalation and urination

Here are some thoughts about this that might help!

1. People eating CR experience these symptoms LESS because of the water we drink. So make sure that you are drinking 100% of your water each day.
2. Eating extra veggies will raise your complex (good) carb numbers and should lessen the symptoms. (leafy greens, carrots, onions, squash, beets are moderate carb veggies)
3. Chewing sugar free gum
4. Although this is a chemical issue always make sure you are performing GOOD oral hygiene (brushing/flossing)
5. Focus on fat and not protein. Make sure you are getting your good quality fats in with each meal.

If you have just started into the fat burning lifestyle and have developed a red itchy rash, first ouch! I know it can be miserable. Some people have called it a “keto rash”. Since CODE RED isn’t traditional “Keto” we don’t see it as often. It CAN be your body having an allergic reaction to the ketones that you are burning. However I do have some thoughts…

1. Give it time. For most people it clears up in a few weeks
2. Make sure that your electrolytes are SPOT ON! Like mag, salt, electrolytes. Some research suggests that being deficient in those can make it worse. Try the ACV drink EVERY night. (search our knowledge base for the apple cider vinegar drink and info about electrolytes)
3. Avoid friction of clothes and sweat (shower soon after sweating)
4. If it lasts, you can talk to your dr about antibiotics. Last resort. BUT STOP SCRATCHING THEM!!!! Keep the rash clean and dry.
   Feel better soon!

Other people have reported increased bruising when changing their eating. Our conclusion is that it is diet change related. Other theories…..

1. Less fat to “pad”
2. Vit C being low
3. Vit K being low

You might want to try incorporating more of these foods into your diet. Eat the rainbow! Increase your amount and variety of veggies.

However, if you are concerned please see your primary care provider.

Cholesterol initially goes high with eating a high fat lifestyle because…when we lose weight and our fat cells shrink, it releases triclycerides and cholesterol which are stored in fat cells. Our body can use the triglycerides for energy but we cannot use the cholesterol for energy. So it initially increases the circulating level of cholesterol in your blood stream until it can be digested and released through the bile in our liver. Over time, the serum levels of cholesterol go down. CODE RED is not a traditional “keto” diet, but this video is helpful to explain what is going on.

We here at CODE RED love apple cider vinegar (ACV) and the following is some information about WHY we love it and how you can incorporate it into your life.

1. Here is a great article outlining WHY we love ACV. https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar#section5
2. https://www.youtube.com/watch?v=D9ufol934kg a great video on ACV and some alternative uses that you may not have thought of.
3. We suggest taking ACV in the morning as it will start you out right and give you a boost of energy.
4. For some people, the apple cider vinegar will cause them to have a bowel movement. So, you will want to be close to a bathroom the first time you try it.
5. There is a recipe available for the Apple Cider Vinegar electrolyte replacement and it is available in our FAQ section.
6. This is another great video about the benefits of ACV and why it works. https://youtu.be/XeHl5Y7m1xM

1. Extra water: your body needs water to help flush out the sickness. You can drink your water warm, with a tea bag or even cold if that feels better – but you need to keep up on your water intake.
2. Extra sleep: Don’t try to make it through being sick without sleeping more. When you sleep, your body regenerates and repairs. You need this time!
3. Don’t stray from the food list! Lots of people are tempted to eat crackers and soda when sick. NOT worth it to eat these sugar/carb heavy foods. If you are nauseated, don’t eat and just sip fluids.
4. If you are hungry eat bland foods. Plain chicken breast, sugar free jello if needed, chicken/beef/veggie broth.
5. Try making/purchasing some bone broth. Here is a recipe: https://wellnessmama.com/5888/bone-broth/  (but there are lots of recipes out there) This stuff is nutritious and will keep you hydrated.