Breaking My Treatment Plan Into “Homework”

As I mentioned in my last post, a full treatment plan and set of recommendations specific to my needs were posted to the portal. Seeing everything at once felt overwhelming, so I decided to break it down into “homework assignments” to make it more manageable.

Homework Assignment 1:

Testing

Blood tests and thyroid imaging
For both tests, I needed to determine which centers were covered by my insurance and schedule appointments far enough in advance of my follow-up visit with Jazmin* so she has time to review the results. *Not her real name to protect the identity of the individual.
SIBO breath test
A SIBO test is being sent to my home. Once it arrives, I’ll follow the instructions and complete the test on my own.

Homework Assignment 2:

Supplementation

My next step was ordering magnesium citrate through Fullscript. Fullscript is a platform commonly used in the functional medicine community where practitioners recommend vetted supplements.

Jazmin created a portal for me and recommended magnesium citrate in two forms: powder or capsule. I ordered both, but I’ve been using the unflavored Calm magnesium powder mixed with warm water before bed (more on that below).

Homework Assignment 3:

Daily Habits — Water, Protein, and Magnesium

Magnesium
Once the magnesium arrived, I started taking it daily. I began with ½ teaspoon of Calm magnesium powder in a few ounces of warm water. I’m intentionally starting low and slow, since I’ve overdone it with magnesium in the past and experienced stomach cramping and diarrhea. Today is day four, and I plan to increase to one teaspoon, eventually working up to four teaspoons.

Protein
Increasing protein is another daily habit I’m working on. I don’t consume enough protein, and I suspect I’m not alone in that. My practitioner recommended several well-vetted protein powders, and I chose Truvani, a plant-based protein powder which comes in many different flavors. I have been using vanilla because I think it pairs well with most fruits I add. I put a list of recommended protein powders on Pinterest if you’d like to explore other brands.

I’ve been making a smoothie with it for the past two days, and it’s been surprisingly delicious. Here’s my current go-to recipe:

1 cup oat or almond milk
1 scoop Truvani vanilla protein powder
A handful of frozen berries
A handful of fresh blueberries
Half a banana

I plan to experiment with different variations and add spinach or other greens moving forward.

Water
I was also tasked with drinking half my body weight in ounces of water each day. For me, that’s 72 ounces daily, with 20 ounces consumed first thing in the morning.

Since my appointment last Friday, I’ve been consistently drinking the recommended amount of water and taking magnesium daily. I’m also making an effort to include more protein in my meals (25–30 grams per meal), starting with the morning smoothie.

My next step will be tracking my protein intake using the free version of the MyFitnessPal app to make sure I’m meeting my daily goal.

Homework Assignment 4:

Movement

To support digestion and constipation, I need to research spinal twist poses, specifically yoga poses. I was also advised to incorporate resistance training three times per week.

Homework Assignment 5:

Brain, Emotions, and Spirituality

Each day, I’m supposed to carve out time to be in a “parasympathetic dominant state.” Some examples my practitioner shared include:

Breathing exercises
Gentle or yin yoga
Gratitude journaling
Prayer
Walking in nature
Meditation
Epsom salt baths

Consistency is hard for me, so I’m focusing on activities I actually enjoy. So far, I’ve tried Yoga Nidra using the free version of the Insight Timer app and found it very relaxing. On another night, I took an Epsom salt bath.

It’s been interesting to think creatively about what helps me get into this relaxed state. I’d love to hear what activities help you slow down and relax.

Homework Assignment 6:

Sleep

My goal is to get at least eight hours of sleep each night. I use an Oura Ring to help monitor my sleep and get insights on how to improve it.

Homework Assignment 7:

Miscellaneous

Contact a functional dentist to discuss removing metal fillings
Schedule a sleep study for snoring

I’ll check back in next week with an update on how I’m progressing with these homework assignments.

Have you ever been given a long list of health recommendations and felt overwhelmed by where to start? What helped you make it feel more manageable?

This post contains Amazon affiliate links, which means I may earn a small commission at no extra cost to you if you make a purchase.

How I’m Breaking My Treatment Plan Into Manageable Steps