Dr. Nathalie Beauchamp’s Protocols

• Prioritize local and organic foods as much as possible
• Drink filtered and structured water. I use a whole-house reverse osmosis filter at home and Santevia at home and at clinic
• Reduce exposure to EMFs and ‘dirty’ electricity with protective devices and mindful electronics use
• Leverage proper light exposure throughout the day
• Daily movement and exercise 
• Get grounded as often as possible—going barefoot, wearing barefoot shoes, utilizing a grounding mat while at a stand-up workstation, and grounding mat on my bed

 Daily

• 8 hours of sleep nightly—in recent years I have made sleep a big focus
• Track sleep with Oura ring. I keep it on airplane mode and download the data each morning only so I am not constantly transmitting
• Coconut oil pulling first thing upon waking
• Hydrate with water structured using my Analemma wand. I always add fresh lemon juice and a pinch of pink himalayan salt
• Morning movement routine, often the 5 Tibetan Rites followed by the short lymphatic drainage routine from Section 3 of the book
• 2-10 minutes of early morning sun exposure while doing my breathwork routine. If it is not sunny, I will utilize my ring light instead
• Delay coffee consumption by at least 90 minutes after waking. I drink decaf with the addition of MCT oil or KetoKream
• Smoothie with greens, protein, fresh organic ginger and turmeric, collagen, vitamin C, glycine, frozen berries, and avocado at some point in my day depending if I am fasting longer that day
• Minimum 15 thousand steps each day—I love getting out to walk in nature, and with my busy days working at the clinic, the steps add up quickly. I walk with a 20 pounds weighted vest to add resistance and increase my heart rate. 
• Aim to consume 138 g of protein each day which is my ideal body weight
• Exercise! I work out 4-6 days each week, focusing on cardio, strength training, functional mobility, and balance
• LMNT electrolytes 1-2 per day depending on how much I sweat from exercise
• Red light therapy 20 minutes each day, 4-5 times per week – I use a Joovv panel
• Essential oils—I pick a different blend each day and diffuse it while working. I also add immune boosting or sleep blends at night
• 2 or 3 spoons of fermented food
• In bed by 8:30 p.m. or 9 p.m. depending on the time of the year and sunlight, and I never forget my sleep eye mask or mouth tape
• Skin routine: Vooqo cleanser, day and night cream as well as Vitaly copper peptide serum

Weekly

• Sauna 2-3 times per week followed by an extended lymphatic drainage routine. I use a near-infrared (from Sauna Space) and my far-infrared sauna, with each session 25 minutes long
• Cold exposure with either a cold shower or using my cold plunge tub when it is not winter and frozen for a minimum 11 minutes total per week
• Rebounding 2-3 times per week, 5 minutes each session, usually after my sauna or a workout
• Interval training with an oxygen restriction mask 2 times per week while I am on my stationary bike
• Blood flow restriction band training once a week
• PEMF therapy 2 or 3 times per week
• Pro-lordotic neck exerciser 3-5 times per week – during breaks at the clinic
• Denneroll neck posture correction 2-3 times per week after stretching
• Hyperventilation breathwork if I need a quick energy boost throughout my busy week
• Theragun Vibration therapy before bed
• ApolloNeuro device set to focus or sleep as needed
• Meditation session using BrainTap, Hanu, or Sensate 3-4 times per week
• I sip on organic mushroom elixirs a few times throughout the week
• Molecular hydrogen tablets added to my water 4 or 5 days each week

Monthly/Quartly

• Chiropractic check-up/adjustments at least twice a month
• Teeth whitening light from Primal Care
• Castor oil pack on my liver twice per month for detox
• Detox protocol—will vary but now doing: St-Francis lymph tonic, Pure Encapsulation LV/GB and DIM
• Coffee enema
• Dental cleaning

1 Year/ 2 Years

• Thermography scan—both full body and breast scan
• Full blood panel with Inside Tracker
• DUTCH test
• Genova Metabolomics
• TruDiagnostic Epigenetic Age Test
• GI panel 
• PAP screening test
• Fecal immunochemical test (FIT) colon screening test 
• InBody scan for muscle and fat mass data

Nutrition / Supplements

My supplement routine changes frequently, but see the following for what I am currently taking daily, which supplements I use on a rotational and occasional basis and my current longevity stack.

Daily:

• 2 probiotics and 2 butyrate capsules – I alternate brands
• Immune support—liquid tincture St-Francis farm
• EstroSmart or Femguard from DFH
• AdrenoSmart or Adrenotone from DFH
• Fish oil or Krill oil
• Liquid minerals from Beam Minerals
• Collagen/Vitamin C/Glycine
• Athletic Greens (AG1)
• Protein shake DFH
• Essential Amino Acids (1 or 2 per day depending on my protein intake from food) – I like Keon, DFH or LiveGood
• Phosphatidylserine and magnesium at night and/or sleep stack from our book 
• Nitric oxide tablet from Berkeley Life 
  

Rotation:

• NAC/Liposomal Glutathione
• Quercetin and zinc
• Vitamin D+K (Vitamin D dosage depends on the time of the year and my levels)
• Annatto E/Vitamin A/Brain Vitale from Designs For Health (DFH)
• Exogenous ketones (Pruvit or HVMN) before a workout to extend my fast or for a focus bout of work
• If I experience occasional insomnia, or my Oura ring score is showing room for improvement, I will use the sleep supplement protocol on page 51 in the book
• Phosphatidylcholine liposomal 
• Methylene Blue – I like the new strips from LiveGood

SNPs Support:

As a result of my SNPs testing, I take the following supplements to help support my MTHFR expression and detoxification genes:

• Homocysteine Supreme 3x per week (DFH) which contains Betaine-l-Serine, Riboflavin, Vitamin B6 and 5-methyltetrahydrofolate 
• DIM (Diindolylmethane)

My Current Longevity Protocol is also on rotation:

• Spermidine – Oxford Health
• NAD3 – Biostack   
• Stemregen
• Urolithin A – MitoPure
• Sulforaphane – DFH
• Resveratrol – alternate days – DFH
• Senolytics – Qualia 
• Peptides – These bioregulators are a new addition to my longevity protocol, and I am experimenting with what is available to me here in Canada—currently cycling oral BPC-157

Occasional:

• If I have a glass of wine which is not often, I make sure to take Berberine and NAC