The modern world places unprecedented stress on our bodies, leading to adrenal fatigue and burnout. To combat this, the Adrenal Protocol has been designed as a holistic approach that focuses on restoring your body’s natural rhythm, promoting healing, and boosting resilience. Follow these guidelines to revitalize your adrenal glands and regain balance.

1. Give the Body Signals of Abundance

The first step is to signal abundance to your body. This can be achieved by eating 3-4 small meals daily, each incorporating all essential macronutrients:

• Healthy Fats (avocados, nuts, seeds)
• Complex Carbs (whole grains, sweet potatoes, legumes)
• Fiber (leafy greens, flaxseeds)
• High-Quality Protein (eggs, fish, lean meats)
• Vegetables for micronutrients and antioxidants
• Love — connection with your meals and gratitude for nourishment

These meals provide consistent energy without spiking blood sugar levels, keeping stress hormones like cortisol under control.

2. Prioritize Sleep and Rest

Restorative sleep is essential for adrenal health. Aim for 7-9 hours of sleep nightly, and nap if needed. Sleep is when the body heals, repairs, and resets stress hormone levels, promoting adrenal recovery.

3. Boost Heart Rate Variability (HRV)

HRV is a key indicator of your body's ability to adapt to stress. Improving HRV directly supports longevity and resilience. Practices such as:

• Mindful breathing
• Yoga or gentle movement
• Meditation can improve HRV, allowing your body to better handle stress and recover more quickly.

4. Move, But Avoid Extremes

Daily movement is important for adrenal health, but over-exercising can be harmful. Aim for 10,000 steps daily, or the equivalent in gentle activities. Avoid extremes like CrossFit or endurance training, which can put unnecessary strain on your adrenal system.

5. Support the Microbiome with Gut Institute’s Microbiome Mojo

Gut health and adrenal health are deeply connected. Use the Microbiome Mojo from Gut Institute, a combination of two types of probiotics:

• Soil-based probiotics
• Classic high-potency 7-strain Bifido Maximus

These probiotics help balance gut flora, supporting the production of serotonin, oxytocin, dopamine, and GABA—all critical for reducing stress and promoting a calm state of mind.

6. Feed Your Gut: Prebiotics and Fiber

Prebiotics fuel your gut microbiome, helping it produce calming neurotransmitters. Aim for 20-40 grams of fiber daily from sources like:

• Fruits and vegetables
• Whole grains
• Legumes

This supports gut health, which in turn lowers stress hormones like cortisol and fosters emotional balance.

7. Herbal Support: Serenagen or Celestial Emperor

To further support the adrenal system, use Serenagen by Metagenics or Celestial Emperor by Kan Herbs. These herbal formulas help calm the mind and reduce stress, allowing the adrenal glands to rest and recover.

8. Nanomojo by Quicksilver

This adaptogenic blend supports energy and endurance without overstimulating the adrenal glands. Nanomojo by Quicksilver enhances resilience to stress, helping to restore energy levels over time.

9. Dragon Mojo by Gut Institute

Continue with Dragon Mojo, another product by Gut Institute that is designed to improve gut health and overall vitality.

10. Track Your Progress: Take the Adrenal Survey

Take the Adrenal Survey to assess your current state. Record your answers and track your progress as you go through the protocol. "Half" yes's indicate distress in your system, and the ultimate goal is to bring your scores to zero—signifying optimal adrenal health.