The Importance of Fostering “Pro-Recovery Habits”

• Focus on organic whole foods.
• Consume at least 20-30 grams of protein 2-3 times per day to produce an abundance of mood-enhancing neurotransmitters in the brain.
• Go BIG on eating fresh veggies and fruit.
• Make sure to consume plenty of healthy fats.
• Drink plenty of water (at least half of your body weight (lbs.) in ounces per day).
• Choose free-range meats, pastured eggs, and wild-caught fish whenever possible.
• Sip on beverages (don’t chug).
• Wait at least 30 minutes after eating to consume beverages (liquid with meals dilutes digestive juices).
• Don’t drink ice cold beverages (this slows digestion).
• Reduce or eliminate sugar, processed foods, refined carbohydrates, nicotine, caffeine, and alcohol.
• Don’t chew your food too fast (most of the nutrition from food is not absorbed if you don’t chew well).

Supplementation

Again, every person is biochemically unique so there is not one perfect supplement protocol that will work well for every person that gets off opioids and wants to feel their best.

However, there are certain supplements that work best for the most amount of people.

Here are some extremely effective Pro-Recovery Supplements that I recommend often:

1. DL-Phenylalanine (DLPA) – DLPA is a supplement that contains both the D- and L- forms of the amino acid phenylalanine. The L- form comes from protein-rich foods and increases dopamine and norepinephrine. The D- form is made synthetically in laboratories and causes an increase in endorphins, which are your natural painkillers.

I refer to DLPA  as an essential “Anti-Craving Supplement.”

It can also help with depression, anxiety, and fatigue. Furthermore, it’s the most important supplement to take for the next few months after getting off opioids because of its ability to increase dopamine and endorphins which really help your brain feel amazing fast.

2. L-Tyrosine – Another amino acid supplement, L-Tyrosine is very similar to DLPA. It helps your body produce dopamine, norepinephrine, and epinephrine, so it’s extremely beneficial for depression, fatigue, and anxiety.

3. Mucuna Pruriens – A tropical legume that is native to Africa and Asia. It contains levodopa (L-dopa), which converts to the chemical dopamine in the brain.

Dopamine is a neurotransmitter that promotes enjoyment and interest in life. It also increases mental focus and feelings of pleasure. Addiction destroys the pleasure/reward center in the brain.

4. Passionflower – An excellent natural sedative that promotes calmness and relaxation. Passionflower works by increasing levels of a chemical called gamma-aminobutyric acid (GABA) in the brain. GABA is your brain’s natural Valium.

5. Ginseng – The name ginseng refers to any of 11 different species of slow-growing perennial plants with fleshy roots. This powerful opiate withdrawal vitamin is useful for treating fatigue and acts as a natural stimulant and balances all body systems that are out of balance. This is due to its adaptogenic properties.

Adaptogens are a class of plants/herbs that, when administered, resulting in stabilization of physiological functions and facilitation of homeostasis.

6. GABA – A chemical made in the brain which also comes in supplement form. It can help relieve anxiety, improve mood, relieve pain, and promote sleep.

7. Melatonin – A hormone made by the pineal gland in the brain, which helps regulate sleep and wake cycles. Your body has it’s own natural clock and controls how much melatonin is produced.

Typically, melatonin levels start rising in the evening, stay high during the night, then decrease sometime in the early morning. To get whole food sources of melatonin, try eating the two highest food sources of melatonin: cherries and walnuts.

8. L-Theanine – An amino acid abundant in green tea which has been shown to have a direct influence on brain activity, such as reducing stress. It has the ability to relax the mind without causing drowsiness.

9. 5-HTP (5-hydroxytryptophan)– A precursor to serotonin, a neurotransmitter that helps you feel emotionally relaxed. It is also the precursor for melatonin, the hormone involved in sleep patterns of the human body. It can improve mood, instill feelings of relaxation and calmness, and help you sleep.

Exercise

Exercise Guidelines