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Part VI
Operator’s Manual
GPS ALERT
HOW TO FISH BETTER
Let’s go back to fly-fishing for another story that should help you navigate these recommendations. Remember
the calm, cool, collected vagus nerve whisperer who happens to be my brother? He taught me to cast. Where
others had failed, he succeeded. One of the flops was a guy I was sort of dating; the other was a friendly
Canadian with a ten-and-two approach. The friend I was in the mountains with got it. I didn’t. As we know, I’m
competitive, so I persisted, which didn’t help. I was, as the guide noted, nine-to-fiving it, not ten-and-two-ing—
not Brad Pitt in A River Runs Through It; more Edward Scissorhands in Edward Scissorhands. The poor guy
even drew a clock in the sand in case I was only familiar with digital watches.
Hearing about my failed attempts, my brother laughed and said something I’ve been borrowing ever since: “I
teach my guiding students that the same reference won’t work with everyone. They can find one that clicks for
each person who comes out.” We arrived at an arm rhythm that resembled my butterfly stroke from my
swimming days—it probably makes no sense to you. That’s cool. Doesn’t matter. It’s what worked for me. That
day I caught a really, really big fish. My third time on a fly-fishing trip, I got the hang of casting. And I’ve gotten
better at it since. Better, not perfect.
What bigger fish can we want to land than better weight health? What I learned from my fly-fishing-guide
brother and my patients is that we all learn differently. While I might be a great guide for you in this book, you
may benefit from hearing and seeing things differently. That’s why I’ve added access to additional resources to
support you moving forward.
Switch Assessment Processing Results Worksheet
PART 1
Use your results from the quiz in Chapter 10.
With the guidance shared, check the box(es) that applies to your results.
After filling out the grid below for all the sections, you will have what you need to
process your results.
Section Optimal; Suboptimal Suppressed De layed Dysfunctional
A
feelings
B
breathing
XXXXX XXXXX XXXXXXX
C
labs
D
digestion
hydration
E
weight
composition
XXXXX XXXXX XXXXXX
Section A
Suboptimal or optimal? How many of each letter do you have?
____ A.
____ B.
____ C.
____ D.
_____ Total (A+B+C)
Is the total for your As, Bs, and Cs more than your total Ds?
Yes? Record suboptimal function.
No? Record optimal function.
For those with the suboptimal function result, let’s get more details. Look at the
letters you picked and select which of the below applies:
If you have 2+ A answers, your current Switch-function status starts off as
suboptimal-dysfunctional.
If you have 2+ B answers or if you answered one of each (A, B, C), your current
Switch-function status starts off as suboptimal-delayed.
If you have 2+ C answers, your current Switch-function status starts off as
suboptimal-suppressed.
Section B
Insert your data: Add up your yeses and nos.
_____ YES
_____ NO
All yeses? Then no part of this section suggests you have suboptimal Switch status.
Record your answer to this section as optimal.
Any nos? If any of your results in this section are a no, your current Switch status is
suboptimal.
Section C
Insert your data: Add up your yeses and nos.
______ YES
______ NO
If you answered yes to all of the data points in this section, or at minimum if you
answered yes to all the ones you have (at minimum the five core), there’s good
objective data that your Switch status is optimal based on bloodwork lab data. That’s
all you record for this section.
If you answered any nos in this section (at minimum the five core), your Switch is
expressing some degree of suboptimal Switch function.
If your data includes only one no (the rest are yeses), then your status is more likely
suboptimal-delayed. Note: We do not use labs alone for a reason, so how close or far
your one lab is to optimal will not be a factor here. We will address that in the
personalization of your plan.
If your data includes more than one no, then your Switch function is suboptimal-
dysfunctional.
Section D
Insert your data here from hydration and digestion.
______ YES
______ NO
If you answered all nos, then record optimal for this section.
If you answered yes to any of the questions, you have a suboptimal Switch function
today.
If you answered yes to 2+ questions, your suboptimal function is dysfunctional.
If you had only one yes, your answers here indicate suboptimal-delayed status.
If you answered yes to the hydration experiment, your Switch is suboptimal.
Section E
Insert your data here from weight composition assessment.
______ YES
______ NO
If you answered yes to all of these questions, record optimal.
If you answered no to any of these questions, record suboptimal.
PART 2
Review your results from above (or copy them here for easier reference).
Use the guidance below to determine your status and, if suboptimal, your status
type.
Section Optimal Suboptimal Suppressed Delayed Dysfunctional
A
feelings
B
breathing
XXXXX XXXXX XXXXXXX
C
labs
D
digestion
hydration
E
weight
composition
XXXXX XXXXX XXXXXX
Interpreting the Results
If your answer for each section was optimal, that is your current Switch-function status.
If you have suboptimal as an answer for any of the sections, your current Switch-
function status is suboptimal. Proceed to the next section to determine your phase 2
suboptimal status.
What Type of Suboptimal?
Count up the number of answers you have for each type of suboptimal function: how
many suppressed, how many delayed, how many dysfunctional.
The one you have the most of is your current type of suboptimal Switch function.
Review this for clarity and how to handle a tie.
If they are all dysfunctional, your status is dysfunctional.
If they were all delayed, your status is delayed.
If they were some delayed and some dysfunctional, your status is tied between the
two. You can note this as dysfunctional (but closer to delayed).
If they were only suppressed—meaning all others were optimal, but section A was
suboptimal-suppressed—then your current function is suboptimal-suppressed.
If some were delayed or dysfunctional and your section A answer is suppressed,
your status is suboptimal-delayed (but closer to suppressed).
YOUR CURRENT SWITCH-FUNCTION STATUS
Phase 1 result: Date:
Phase 2 result: Date:
Switch Optimization Nutrition Plan
Recommendations
Use this plan as you evaluate insights about your current choices from your assessment.
Review “Getting Started” to recap the pillars and guidelines, then move into the plan’s
recommendations and use the resource lists provided to help you identify and make
choices that match the goal of your experiment(s).
GETTING STARTED
Thinking about your current choices and your assessment results, what stands out right
away as “Oh no” or “Uh-oh”?! Exhale and remember “Better, not perfect.” Our goal is
to experiment with choices that help you optimize your body’s responses, not to
eliminate your favorites and start eating things that aren’t delicious to you.
Note: Anything in the guidelines that is different from what your practitioner
recommended for you should be discussed with them before you make new ones.
NUTRITION PLAN RECOMMENDATIONS
Let’s recap the pillars:
Quantity and nutrient balance: Trial balancing and consuming amounts at each pit
stop (meals and snacks) that are in the ranges shared: carbs (15–30 grams), protein
(15–30 grams), fats (5–15 grams), fiber (more than 7 grams), and unlimited non-
starchy vegetables. These amounts apply to your total for your food, supplements,
and beverages at that pit stop.
Timing: Trial limiting your calories (including those from supplements) to a ten-to-
twelve-hour window (such as 8 a.m.–6 p.m. or 7 a.m.–7 p.m.), aiming to start your
calories by 10 a.m. and finish by 8 p.m. During your caloric window, pit-stop for
nutrition about every three hours.
Quality: Consume foods, beverages, and supplements that provide food in as close
as possible to its natural form. If it is processed, is the processing something you
could do in your kitchen (with the tools, skills, and desire)? Or must it be made in
a chemistry lab? For those products and ingredients, reduce your intake, trying to
limit or avoid artificial colors, sweeteners, flavors, and preservatives—for
example: AminoSweet/aspartame, sucralose, phenylalanine, caramel, blue nos. 1
and 2, green no. 3, red nos. 3 and 40, yellow no. 6, tartrazine, sodium
nitrate/nitrite, BHA, BHT, potassium bromate, brominated vegetable oil (BVO),
BPA, and carrageenan.
Fiber: The amount and types of fiber you take in daily will play a key role in GLP-
1 production. Aim to take in more than 7 grams of fiber at each pit stop.
Experiment with different sources of fiber to get a diversity of types (more
guidance in the additional resources online). However, use your assessment and
recommendations to personalize your fiber types, amounts, and timing.
Colors: Aim for a daily rainbow of colors from a variety of vegetables, fruit,
herbs, and spices.
Switch optimizers: Aim for at least one serving daily of Switch Optimization
promoting foods and beverages (choose organic wherever possible).
Cruciferous vegetables (broccoli, broccoli sprouts, cauliflower, brussels sprouts,
cabbage, arugula)
Citrus, citrus peel (lemons, limes)
Resistant starches: green bananas, plantains, oats, lentils, chickpeas, red kidney
beans, potatoes, barley, brown rice
Leafy greens (kale, arugula, dandelions, radicchio, chicory)
Cacao/cocoa, coffee, green teas
Blueberries, pomegranates, beets, plums, cherries, apples, strawberries, black
currants, olives, turmeric
Extra-virgin olive oil, cold-pressed
Amino acids: As you make your protein choices, see if your choices get you to 3–5
grams of glutamine and leucine, and more than 500 milligrams of taurine—at
several pit stops. Adjust your supplementation based on what you don’t take in
from food regularly.
Omega-3 fatty acids: Aim for about 3,000 milligrams (3 grams) daily from foods
such as nuts and seeds (walnuts, hemp, flax, chia), fish (salmon, sardines,
anchovies, halibut, mackerel), beef, low- and full-fat dairy, soybeans, and
vegetables (brussels sprouts, broccoli, and cauliflower); and supplements as
needed.
Potassium: Aim for more than 3,000 milligrams (3 grams) daily from foods
including avocado, banana, potato/sweet potato, cauliflower, chickpeas, spinach,
broccoli, beet greens, lentils, coconut water; and supplements as needed.
Magnesium: Aim for about 600 daily from foods including nuts (cashews,
almonds, peanuts), seeds (hemp, pumpkin, sesame, sunflower), cacao nibs/powder,
dark chocolate (higher than 70 percent), greens (spinach, Swiss chard, beet greens,
turnip greens), whole grains (oatmeal, brown rice, quinoa, buckwheat, millet),
beans/legumes (kidney, pinto, black, navy, lima, tempeh, edamame); and
supplements as needed. (Depending on your current intake, you may start with a
goal of 400 milligrams and then increase as tolerated.)
Added salt or sodium: Aim for a maximum of 1.5 teaspoons (about 3,450
milligrams); sources include iodized sea salts, packaged foods and beverages,
restaurants food/takeout, and supplements. If consuming more, evaluate the impact
on your ecosystem and work to ensure balance with other electrolytes.
Sweeteners: Aim for less than 2 teaspoons daily of added sugar (total from foods
and supplements), where 1 teaspoon is about 4 grams of sugar on a label. And no
more than one serving of “natural” nonnutritive sweeteners such as stevia, monk
fruit, allulose, erythritol, or xylitol. Use the Sweet Taste Bud Test (and Reset) to
optimize.
Caffeine: Evaluate impact on digestion, sleep, energy; evaluate the quality of your
sources, reducing those that do not meet quality standards.
Water: Aim for more than 40 ounces of what is listed as quality water options;
spread throughout your day; use the Hose or Sponge? hydration experiment to
optimize.
Alcohol: Consider avoiding for thirty days or aim for less than 2 drinks per week.
NUTRIENT LISTS
RECOMMENDED DAILY TOTAL NUTRIENT INTAKE LEVELS (FOODS AND
SUPPLEMENTS)
These are the starting points from which to use data and experimentation to optimize for
human adults. Everyone should personalize. Personalization as we discuss in the book
is far beyond your gender and age, today.
NUTRIENT TOTAL AMOUNT PER DAY
Vitamin A 900 mcg
NUTRIENT TOTAL AMOUNT PER DAY
B1(thiamine) 1.2 mg
B2 1.2 mg
B3 15 mg NE (niacin equivalents)
B5 5 mg
B6 1.3 mg
B7 (biotin) 40 mcg
B9 (folate, not folic acid*) 400 mcg
B12 2.4 mcg
Vitamin C 150 mg
Vitamin D 25 mg (1,000 IU)
Vitamin K 100 mcg
Magnesium 600 mg daily
Calcium 500–1,000 mg daily
Zinc 12 mg
Iron 8 mg (men); 18 mg (women with menses)
Copper 900 mcg
Chromium 40 mcg
Potassium 3,000 mg daily
Sodium 1 teaspoon (2,300 mg)
Selenium 100 mcg
Iodine 150 mcg
Protein (About 15 Grams)
* Good source of leucine (greater than equal to 1 gram)