BIOHACKING YOUR BEST:                                                                          Regan A. Stiegmann DO, MPH  
            Optimizing Your Health Through                                                                                      Dr.Stieg@gmail.com  
            Lifestyle Medicine & Performance Medicine                                             Regan.A.Stiegmann.mil@mail.mil              
            MARCH 2020 Version                                                                        719-333-5950 – USAFA Flight Medicine              
                                                                 
                   The advice and views expressed are those of the author and do not necessarily reflect the official policy or position of the 
                                              United States Air Force, Department of Defense, or the United States Government. 
                                                    There are NOT ENDORSEMENTS for any products mentioned or listed. 
                                                                                                                      
                                                                                                                       
            Smart Resources for Smarter Eating  
                  •     www.nutritionfacts.org (Books & Cookbook: How not to Die & How not to Diet-Dr. Michael Greger)  
                  •     www.madeeasynow.com (Doc Stieg’s free website, check out the FOOD section for recipes) 
                  •     www.plantbasedonabudget.com (Toni Okamoto’s easy ideas for meal plans and recipes) 
                  •     Plant-Based Nutrition Quick Start Guide (Plantrician Project) à                          
                        http://vibeonlife.com/uploads/plantricianproject_english.pdf    
                  •     PCRM’s 21 day kick start plant-based guide/app à https://kickstart.pcrm.org/en   
                        o PCRM = Physicians Committee for Responsible Medicine à www.pcrm.org   
                  •     http://plantbaseddocs.com à find a plant-based health care professional near you 
                  •     www.thugkitchen.com à *not for the easily offended or curse word-averse* but I LOVE this 
                        cookbook --- they are passionate about plant-based food, in case you can’t tell with all the swearing.  
                              •     o 3 versions of Thug Kitchen exist now à buy them cheaper off of Amazon Marketplace  
                  •     The Game Changers film + website (tons of resources online!) à www.gamechangersmovie.com  	
                  •     Forks Over Knives film + cookbook series (tons of resources online!) à many films on Netflix 	
                  •     Visit the American College of Lifestyle Medicine (ACLM) à www.LIFESTYLEMEDICINE.org  
                              o     Lifestyle Medicine Core Competencies (LMCC): 32-Hour online Lifestyle Medicine course 
                                       
            Are you interested in participating in plant-based research projects with Dr. Stiegmann?   
            We are kick starting a new Plant-based Power trial, tracking how people are changing their food choices, and 
            how their health metrics change as a result.  We are interested in anyone who is up for the challenge (note: this 
            would include sharing some of your own data/metrics) Sound interesting? Reach out to Dr.Stieg@gmail.com  
              
            Lifestyle & Performance Medicine (L&PM) Labs  
            Typical Performance Medicine Labs (Request that your doc/health care team order a baseline set of labs prior to 
            starting food changes - periodically have health care team order follow on labs)  
                              •     (Fasting 10-12 hrs) Lipid Panel (Cholesterol) *can be measured up to every 7 days* 
                              •     Hemoglobin A1C *typically measured every 3 months (or 6 weeks at the earliest)* 	
                              •     Fasting Blood Glucose (FBG) (NOT an estimated fasting blood glucose) 	
                              •     Fasting Insulin 	
                                          §     (B12/Folate panel) optional  
                                          §     (Vitamin D panel) optional  
                                          §     High sensitivity CRP (Cardiac CRP) optional 
                                      
                        Specialized Performance Medicine Metrics (ask your doc where these can be done)  
                              o  Body Fat % aka BodPod   
                              o  VO2 max  
                              o  Resting Metabolic Rate  
                              o  Height/weight/abdominal circumference/BMI  
              
             
            Dr. Stieg's 7 Day Plant-Based Challenge 
            I typically have people trial a whole food plant-based intervention with the Dr. Stieg's 7-day plant based 
            challenge. EAT REAL FOOD, i.e. plants, fruits, veggies, legumes, whole grains, even plant-based alternatives 
            like pre-made black bean burgers etc. Eliminate animal products (dairy milk, eggs, cheese, yogurt, red meat, 
            chicken, turkey, fish). Limit added sugar and processed foods for 168 hours à 7 days! *TRACK CHANGES* 
            -Use the PCRM 21 day kickstart as a guide, or google search common recipes you like only add “plant based” 
             
             
            Remember Dr. Stieg's Recommendations 
            -Decide what is REALISTIC and most importantly SUSTAINABLE for your short- and long-term health goals 
            -Eat REAL FOOD FROM NATUREà Think of plant-based substitutes (meats/cheeses) as stepping stones  
            -Going plant-based or predominantly plant-based can be ALL OR SOMETHING à Eat more fiber! (30g daily) 
            -Try walking DIFFERENT AISLES AT THE STORE (frozen/vegetarian) à Sprouts, Trader Joes, Walmart 
            -You VOTE WITH YOUR DOLLARS daily à Start READING INGREDIENT LABELS, buy smarter brands 
            -STOP AND SWAP cravings for smarter food options à sour candy swap for granny smith apples, grapefruit 
            -EAT T|HE RAINBOW à Color variety in your foods helps build strong gut health and biodiversity 
            -Diet is just another 4 LETTER WORD: DIETS FAIL! à This is a paradigm shift toward health optimization 
            -Your BRAIN WILL ADAPT over time (2-4 weeks) and your TASTEBUDS WILL CHANGE too! Be patient 
            -*TRACKING YOUR PROGRESS/CHANGES IS KEY*: The VIP part of making this paradigm shift is to 
            track energy, head space clarity, exercise capacity & recovery, and generally how you feel overall. Also it is 
            important to track changes in L&PM metrics (Cholesterol [LDL]/Glucose/A1C/BMI/Weight/Body Fat%). 
             
                                 
            Build the Culture of Lifestyle & Performance Medicine (L&PM)  
             • Find other people who are interested in learning more about L&PM and its many positive effects 
               o  Step out of your comfort zone à Other providers/people are interested in this kind of medicine as well! 
               o  How do you want to be an AGENT OF CHANGE? For yourself? For your spouse? For your family?  
               o  Adopt a GROWTH MINDSET à see how small changes can yield big outcomes 
               o  Try something new for yourself, give it time to see what changes, and adapt as necessary: TRACK IT! 
                                    IF YOU HAVE ANY QUESTIONS OR CONCERNS ABOUT YOUR HEALTH,  
                                                                     ALWAYS TALK TO YOUR DOCTOR. 
             
             
             
                         Are you interested in having Dr. Stieg present about Lifestyle Medicine & Performance 
                         Medicine and BIOHACKING YOUR BEST? Your team? Your leadership? Your base? 
                                                      People you work with? Reach out! Dr.Stieg@gmail.com 
                                                                                                            
                                                       Follow me on Instagram: @Dr.Stieg for inspirational  
                                    Lifestyle Medicine & Performance Medicine health promotion adventures 
                       Follow me on Facebook: Dr. Regan Stiegmann – Lifestyle & Performance Medicine 
                                             Support Group (https://www.facebook.com/groups/627060104748169) 
                                                                                                             
                                                                     STAY HEALTHY, STAY HAPPY!