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## Online Materials for Onna Lo MD Essentials Program

### Lesson 1:  Setting the right foundation for Breathing.​

### Click to read the following Comprehensive Guides:

Essentials Program Lifestyle Guide

(Your Binder)

Essentials Program Lifestyle Guide

Essentials Program Lifestyle Guide

### Resources for Lifestyle/Diet/Recipes:

Click Here

### Special Topics:

Understand Thyroid

Understand Autoimmune

Understand Cardiovascular

Understanding Hormones: Insulin Resistance

Understanding Sleep

Understand Diabetes

Understanding Gut Health

Understand Children’s Wellness

Understanding Toxicity and Detoxification

Understanding Cognitive Decline and What to do about it

### Diet:

Blood Sugar Management:

Understand Gluten Diet

The 30 Day Vitality Renew Diet

and

The 30 Day Vitality Renew Diet

Getting Started:

Glycemic Index: Your New Tool for Health and Weight Management

Patient Quiz for Diabetes and Other Blood Sugar Disorders

Blood Sugar Tracking Form

Autoimmunity:

The Autoimmune Diet

Diet and Lifestyle Recommendations for Autoimmune Disease

Elimination Diet:

Elimination Diet: Comprehensive Guide

Elimination Diet: Weekly Planner and Recipes

Elimination Diet: Food Plan

Anti-Candida:

Anti-Candida Food Plan

Ketogenic Diet:

Metagenics Ketogenic Diet Guide

Metagenics Ketogenic Modification Worksheet

Keto Tools

Mito Food Plan

Mito Food Plan: Comprehensive Guide

Mito Food Plan: Weekly Planner and Recipes

Online Resource by Metagenics

Gut Health:

FODMAP: Soluble vs. Insoluble Fibers

Patient Quiz for Diabetes and Other Blood Sugar Disorders

What is a Low FODMAP Diet?

A Gut Friendly Diet Approach – From Veggies to FODMAP to GAPS

Cardiometabolic Diet

Cardiometabolic Food Plan Comprehensive Guide

Cardiometabolic Food Plan

Food Sources:

Top 10 Food Sources for Vitamins

Food Sources of Iron

Tracking Tools:

Food Reintroduction- Symptoms Tracker

Diet, Nutrition, and Lifestyle Journal: 1-Day

Diet, Nutrition, and Lifestyle Journal: 7-Day

Food Elimination and Reintroduction Log

Weight Loss:

7 Strategies for Successful Weight Loss

Detox Diet:

Bieler’s Broth

The 10-Day Detox Diet Meal Plan

Detox Diet and Plan

Vitamin D:

Vitamin D: Pregnancy, Breastfeeding, and Babies

Vitamin D: FAQ

### Keeping Your Heart Healthy:

Information:

High Cholesterol and Heart Disease

Tips:

10 Tips for Lowering Your Blood Pressure Naturally

Non-Drug ways to Promote Health by Lowering Cholesterol

### Detoxification:

Information:

Why do I need to Detox my Body?

Chronic Stress Response Pathways

Clean Fifteen and Dirty Dozen Food List

Protocol Instructions:

Detoxification Protocols Packet

DMSA Challenge Instructions

Heavy Metal/Mercury Detox Program

Hormone Titration Chart

Urine Metal Toxic Screen Test Instructions

Castor Oil Packs

### Adrenal Gland, Relaxation and Meditations:

Adrenal Health:

What is HPA Axis Dysregulation?

Seven Stages of Adrenal Issues

Relaxation Techniques:

Cultivating Self-Awareness and Mindfulness

Boost Your Mood without Medications

Core Areas: Satisfaction Scale

Heartmath Handout

The Relaxation Response

Meditations:

Heart Focused Breathing Technique

Kirtan Kriya Meditation

Balancing the Nervous Energies

### Brain Longevity / Bredesen Protocol

Dr. Bredesen recommends listening to the Neural Agility track for 27 minutes during the evening, and at least one hour after your last meal of the day, five times per week. lie relaxed on a flat surface in a darkened room to maximize the benefits of your Neural Agility Meditation.

Click to learn about [RevitaMind / Neuro Agility](http://www.activemindsglobal.com/products/revita-mind/)

### Keeping Your Thyroid Healthy:

Information:

Thyroid Health

Patient Quiz for Thyroid Disorde

Recommendations:

Recommendations for Thyroid Disorders

Goitrogen Checklist

### Genetics Information:

COMT:

COMT: Warrior or Worrier

MTHFR:

MTHFR Gene Mutation

Methylation:

Methylation Handout

APO-E:

Genetic Lab Explanations

### Miscellaneous:

Elimination/Prevention:

10 Steps to Eliminate Acne

11 Tips for Preventing Gout Attacks

A Guide to Eliminating IBS

Hormone Studies:

Bioidentical Hormone Risk and Benefits Studies

Self-Tests and Treatments:

How to Self-Inject B12 shots

Low Stomach Acid: Test it and Treat it

Information:

What is Low Dose Naltrexon?

Yeast(Candida) Overgrowth

### Anxiety Support:

HAM-A Scale:

HAMILTON – Anxiety rating scale

### Yoga / Meditation:

Ego Eradicator

Biaural Meditation (use headphones)

Dr. Joe Dispenza Meditation guides

### Books:

The Power of When – Dr. Michael Breus, PhD

Empath Survival Guide - Dr. Judith Orloff MD

High Performance Habits – Brandon Brouchard

Activate your Vagus Nerve - Dr. Navas Habib

Why Do I still have Thyroid Symptoms – Dr. Datis Kharrazian

The Longevity Diet – Dr. Valto Long PhD

Breaking the Habit of Being Yourself – Dr. Joe Dispenza

Unstuck: You Guide to the Seven stage journey out of Depression – Dr. James Gordon, MD

Spontaneous Happiness: A New Path to Emotional Wellbeing – Dr. Andrew Weil, MD

The End of Alzheimer’s: The First Program to Prevent and Reverse Cognitive – Dr. Dale Bredesen, PhD