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Want to see a preview? Click here to look inside!You will see the introduction, table of contents, and two full sections on vitamin A and molybdenum as samples. The preview is a PDF, but the cheat sheet is also available for Kindle and iBooks.
Do you ever feel like you could get on top of your nutrition, if only you knew what information you could trust?
In 2017, I started a podcast series on measuring and managing nutritional status. To make these podcasts, I leveraged my PhD in Nutritional Sciences, my work as a university professor, and over a decade of independent research.
Each podcast was one or two hours in length. Each one covered a specific nutrient. I filled them with the most trustworthy, accurate, and up-to-date information out there, and I mapped out a practical strategy for dealing with each nutrient.
My fans loved these podcasts.
There was just one problem.
There was too much information. It was too spread out. If you tried searching for exactly what to do when you were in a time crunch, you would have given up in frustration.
One of you wrote to me last year:
"Hi Chris, I’d happily pay for a PDF cheat sheet containing all your evidence-based recommendations in one table. I frequently find myself hunting through your transcripts. :)
Just a suggestion, keep up the good work."
In this way, The Ultimate Cheat Sheet was born.
Everything in One Place
The Ultimate Cheat sheet distills all of the practical information from the scientific details, with the same precision used to distill the purest water.
It packs them all into one, single document.
So you never need an appointment with Dr. Google. You never need to rummage through long articles, podcast transcripts, or endless lists of links.
Easier to Find and Use Than Ever
The Cheat Sheet is published as a PDF, Kindle book, and iBook.
This allows you to use your favorite devices and apps to read it in your favorite way.
It means you can read it on a desktop, laptop, tablet, or mobile phone.
It is threaded with links throughout. This makes finding exactly what you need always just one click away.
The ULTIMATE Cheat Sheet
This is a “cheat sheet” in two ways:
● All of the lab testing required for comprehensive nutritional screening is reduced to a single page, with hyperlinks making ordering any of the tests just one click away.
● In just five pages, I provide full instructions for lab testing, blood pressure, and dietary analysis, as well as an algorithm for quick decisions on what to do next for each marker that may be off.
This “cheat sheet” is ultimate because of what comes next:
● Over 70 pages list the signs and symptoms associated with all the possible nutrient imbalances, the potential causes of nutrient imbalances, and an action plan for correcting each imbalance.
To top it off, it ends with an index of the signs and symptoms of nutrient deficiencies and imbalances. The index has 178 entries, and each entry links directly to the sections of the text where those signs and symptoms are discussed. This makes it incredibly easy to browse through the index for the things that seem most interesting or relevant to you and find exactly what you’re looking for without having to read the whole guide.
If you’re getting antsy, you can buy it right now, but read on if you’d like to learn more about it.
Three Ways You Can Use the Cheat Sheet
Let’s face it, testing nutritional status can be expensive. In my consulting practice, some of my clients often ask me to find ways to minimize the costs associated with figuring out nutritional problems. Others are able to get practically anything covered by insurance if they use the right labs, and others just want me to find the cream of the crop, the best of the best.
So I’ve started the cheat sheet by outlining three different ways you can use it:
If You Don’t Want to Miss a Thing
In the comprehensive approach, you get the comprehensive lab screening, conduct a dietary analysis and a series of home blood pressure measurements, and collect a list of signs and symptoms that seem relevant from the index.
If You Want to Save Time
In the time-saving approach, you skip the dietary analysis — the most time-consuming part — and only resort to dietary analysis if and when some of your health challenges prove too difficult to resolve without it.
If You Want to Save Money
In the cost-saving approach, you skip the lab screening, only resorting to running labs when doing so proves necessary to determine the best course of action.
The comprehensive approach is the one that generates the correct strategies the fastest, but if your time or finances are limited, the other two options allow you to make the best of the resources you have at your disposal.
By the way, while practical, this is an entirely educational resource. Please don’t try anything in the cheat sheet without consulting your doctor, and please don’t ever ignore the advice of your doctor because of anything I’ve written in the cheat sheet.
Stay Up To Date
When you purchase The Ultimate Cheat Sheet, I will give you free updates when the updates are minor, and steeply discounted updates when I make major overhauls.
This way you never fall behind as the best and most trustworthy information evolves.
Keep It Practical
I’ve put together a small collection of further reading materials at the end of the guide. If I had thoroughly referenced every statement in the guide, it would be unwieldy, with a sprawling bibliography that rivaled the guide in length. This is a cheat sheet, and it’s already 78 pages long!
Instead, I listed what I consider the best starting places for you to develop a deeper understanding of the material. One of those resources is my podcast, where I will be doing an episode on each nutrient this year.
What that means is that this is not for you if what you are looking for is full explanations of how things work, how I came to each conclusion, and the exact source of each statement pinned clearly to the statement itself. I have plenty of writings of that nature, but this isn’t one of them.
This is for you if you want to the practical what-to-do information all distilled into one place. And hundreds of hyperlinks ensuring you never have to scroll, squint your eyes to find things, or make an appointment with Dr. Google.
Optimize Your Vitamins, Minerals, and Essential Fatty Acids
Just to be clear, this is about health. Although weight loss is an important part of health, this is not one of the innumerable guides to losing weight.
The focus of this guide is vitamins, minerals, and essential fatty acids.
It is not about counting calories. It is not even about counting macros (protein, carbs, and fat).
It does discuss certain amino acids, total protein intakes, and intakes of fat and carbohydrate. But only when they impact the status of vitamins, minerals, and essential fatty acids. Or when your status of vitamins, minerals, and essential fatty acids impacts your ability to tolerate one or another macro.
As a few examples:
The methylation section discusses total protein intake, and intakes of methionine, serine, and glycine. That’s because these amino acids intersect in many important ways with folate, vitamin B12, and choline.
The potassium section covers three strategies you can use to obtain enough potassium: one focused on a high volume of fruits and vegetables; a second focused on a diet low in fat, low in grains, and free of refined carbohydrate; and a third focused on a low-carbohydrate, high-fat diet. It goes into this level of detail because 98 percent of the population fails to get enough potassium and navigating the potassium requirement requires very different approaches that depend on your macronutrient balance.
The guide discusses how your ability to tolerate carbs or fat will be impacted by your status of thiamin, riboflavin, and pantothenic acid. In these cases, feeling better on low-carb or low-fat can be an important clue for whether you are deficient in one or another of these vitamins.
This is Not About Diagnosing and Treating Diseases
This cheat sheet will help you determine whether your nutritional status is at the root of the signs, symptoms, and health challenges you experience, and it will discuss their relevance to specific diseases.
However, the cheat sheet is not a guide to diagnosing or treating diseases. It is a guide to assessing nutritional status.
As an example, let’s suppose you are concerned about kidney stones. If you look up “kidney stones” in the index, it will link you to the sections on each vitamin and mineral that can impact your risk of kidney stones. Each of those sections, in turn, provide more information about how the nutrient impacts the risk of kidney stones, and a whole host of other health issues. But there is no “kidney stone” section, and information about the diagnosis and treatment of kidney stones that is not nutritional in nature is not discussed.
Preview the Cheat Sheet!
If you want a clearer picture of how the cheat sheet is organized, click here to look inside! You will see the introduction, table of contents, and the full sections on vitamin A and molybdenum as samples. The preview is a PDF, but the cheat sheet is also available for Kindle and iBooks.
Click the “Add to Cart” button to get the cheat sheet!
Frequently Asked Questions
Can I Pay With Credit Card?
Some people have been confused by the listing of PayPal and Amazon Pay during checkout. These are just extra options available to you. If you want to use your credit card or debit card directly, just click “Continue to Payment Method.”
Can This Be Used Outside of the United States?
Absolutely! The one downside to using it outside of the US is that the first version of the cheat sheet lists labs such as Quest, LabCorp, Genova, and Drs. Data that are based inside the US. You may find it more difficult or impossible to access these labs if you live in another country, and even if you have access to them, your local options may work better.
The cheat sheet is still incredibly valuable, because the descriptions of the signs and symptoms of nutritional imbalances, the risk factors, and the practical strategies for fixing them are still the same. Even the listing of the lab tests will help you find the best approximations that are available to you locally.
After purchasing the cheat sheet, I will give you a feedback form. You can use this feedback form to let me know how I can make the cheat sheet even more useful to my international readers in future editions.
I Can’t Find My Downloads!
Once you pay, you are immediately directed to a page that allows you to download the PDF. You then get an email to the address you entered during payment with your order # in the subject line that also contains this download link. Soon after this, you get an email from me with the subject line “Ultimate Cheat Sheet: Kindle, iBook, PDF, and Getting Started.” This contains the instructions for downloading the iBook and Kindle versions.
If you can’t find these emails, the most likely thing that happened is you are looking in the wrong email address. You may not have entered an email address during checkout because your payment method already had an email associated with it. If you paid with information stored in PayPal, Amazon, or Facebook, and you did not enter an email address, then look up what email address was associated with that payment method and check that address.
Another possibility is that the email got caught by your spam filter or got sent to a folder for junk, promotions, updates, or trash. Please check these folders if you cannot find the email.
How Do I Get the Cheat Sheet Onto My Phone?
You will need to download the cheat sheet separately onto each device. This is different from if you bought a Kindle book on Amazon. When you do that, it syncs across your devices. But this is not because putting it into one Kindle app makes it appear in another. It is because you have it in your Amazon account, and Amazon has distributed it to all of your devices.
Since the cheat sheet is distributed through direct download links, you will need to access each download link on each device that you want to use the cheat sheet on. When you download it to your phone, use the “share” or “open in” button and choose “copy to Kindle,” “send to Kindle,” or “open in iBooks.”