Personalized Wellness Plan
This wellness plan reflects your latest treatment and goals.
Treatment Summary
Daily
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Thyroid (T3/T4) 19/112 mcg each morning before food Learn MoreThyroid Optimization helps you burn fat by increasing metabolic rate, improves energy levels, reduces brain fog, and helps regulate cholesterol and insulin. It also promotes hair growth, healthy digestion, and regulates the menstrual cycle in women.
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DHEA 15 mg every morning Learn MoreDHEA is known as the "mother of all (sex) hormones." It helps your body get rid of visceral fat (fat around your organs), stimulate the immune system, restore sexual drive and function, improve mood, memory, and energy. It is especially known for its ability to reduce joint pain.
- Supplements
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Vitamin D As directed Learn MoreDespite its name, Vitamin D functions more like a hormone than a traditional vitamin. It plays a key role in immune regulation, calcium absorption, bone metabolism, and hormonal signaling. Many adults are deficient, especially in northern climates or with limited sun exposure, making supplementation important for maintaining adequate levels.
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Vitamin C As directed Learn MoreVitamin C supports immune function, collagen production, wound healing, and acts as a powerful antioxidant to protect against cellular damage. It also improves iron absorption and is a daily staple for overall wellness.
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UltraFlora IB As directed Learn MoreUltraFlora IB provides targeted probiotic support for gastrointestinal comfort, helping to reduce bloating, gas, and irregularity. It promotes a healthy gut microbiome and supports digestion and immune health.
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Zinc As directed Learn MoreZinc is essential for immune function, wound healing, and hormonal health. It also supports skin clarity, cognitive function, and is critical for cellular repair and enzyme activity.
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Ashwagandha 500 mg nightly for 4 months Learn MoreAshwagandha is an adaptogenic herb that helps reduce stress, balance cortisol levels, and improve sleep. It’s known to support thyroid function, mood stability, and resilience to physical and emotional stressors.
Evening
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Progesterone 200 mg nightly before bed Learn MoreProgesterone has a calming effect, playing a major role in mood regulation. It also helps with sleep and circadian rhythm, headaches, fluid retention, and any symptoms of PMS or PCOS. The oral form has a somnolence effect which means it will make you sleepy. So only take it at night before bedtime.
- Supplements
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Magnesium Glycinate 2–4 capsules nightly before bed Learn MoreMagnesium supports sleep quality, stress reduction, muscle recovery, and relief from tension headaches or palpitations. The glycinate form is gentle on digestion and ideal for calming the nervous system before bedtime.
Weekly
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Testosterone Inject 6 units twice per week Learn MoreTestosterone directly stimulates muscle growth and fat breakdown which promotes better body composition and weight loss. Testosterone is a motivating hormone, improving mood, increasing energy levels, improving exercise tolerance and endurance, and improving overall quality of life.
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Estradiol Patch Apply 1 patch weekly to upper arm, lower abdomen, or near hip Learn MoreEstradiol protects against heart disease, stroke, osteoporosis, Alzheimer's disease, vaginal atrophy, urinary incontinence, UTI's, macular degeneration, colon cancer, and cataracts. It also helps mitigate menopausal symptoms like hot flashes and night sweats while supporting muscle and bone health.
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Cyanocobalamin (Vitamin B12) Inject 1 mL weekly Learn MoreVitamin B12 supports red blood cell formation, nerve function, energy production, and mood stability. Injections ensure optimal absorption, especially for individuals with poor gut absorption or increased needs.
🔗 Order Supplements
Personalized recommendations, shipped directly to you — at a discounted price.
🔗 View All Hormone Optimization Resources
We update this page regularly.
🧰 Treatment Add-Ons
Optional therapies to enhance your care plan. Add-ons can support goals like energy, metabolism, body composition, recovery, and more.
🔗 View All Add-On Tools
We update this page regularly.
🏃 Lifestyle, Nutrition, Fitness & Sleep
- Meal Structure: Eat 3 meals per day and avoid snacking in between. Make PROTEIN the priority of each meal. Aim for 40–50 grams of protein per meal to support satiety, blood sugar balance, and lean body mass. Focus on real, whole foods and minimize ultra-processed options. You can also use HLTH Code as a meal replacement to help hit protein goals while keeping meals convenient and nutritionally complete.
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Evening Eating:
Try to finish eating by 7 PM. This supports metabolic health and digestion overnight.
👉 What Happens When We Eat Late (by MTN HLTH Practitioner Bryan) - Daily Movement: Walking is the best way to burn stored body fat and improve insulin sensitivity. Aim for 7,000–10,000 steps per day — bonus if some are after meals.
- Strength Training: Build and protect muscle mass — strength train as often as possible. Even 2–3x/week makes a huge difference for metabolism, energy, and aging well. 💪🏻
🔗 Basic HLTH Standards
This page covers everything you need to thrive physically — resistance training, protein, carb control, hydration, and sleep.
View Lifestyle & Nutrition Tips (updated regularly)
🎯 Goals & Follow-Up
Visit Timeline
- Previous visit: Jan 2025
- Next visit: July - Aug timeframe
Body Composition Analysis
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I recommend regular body composition scans—such as a
Styku scan or DEXA scan—to track metrics like lean mass, fat mass, and circumference measurements, so you don’t have to rely on the bathroom scale alone.
A Styku scan can be completed during an in-office follow-up appointment or booked separately here.