Mineral

Guide

Dr. Heather Finley

Copyright gutTogether® Program

 Why Minerals?
Minerals are the “sparkplugs” for every metabolic process in your body. In our
current world, our soil is more depleted in minerals than it ever has been.

We also do not make mineral in our body therefore we must get them from food
and/or supplementation.

We deplete minerals when we are stressed which can include:

Stressful life events
Stress on the body from injuries
Stress from not sleeping well or enough
Stress from hormone imbalances
Stress from medications we take
Good stressors (like happy, but busy times in your life!)

…and the crazy thing is that minerals create:

Enzymes
Hormones
A healthy metabolism

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Every cell in your body requires minerals to:
Make energy
Make hormones
Signal hormones
You need minerals for every enzyme process in your body
Minerals help with hydration
Minerals support your blood sugar
Minerals support the production of stomach acid
Minerals support your stress response
Minerals help with thyroid conversion
Minerals are the spark plugs of your body (aka why you do or don't have any
energy)

…so basically if you’re super depleted in minerals you aren’t going to feel your
best!

The point of this guide is to help you learn how to “fill” your mineral bucket so
that it is not so drained from external and internal factors

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Signs you need to support
your minerals:
1-3 on Bristol Stool scale
Hard to pass stools/hard pebbly stools
Not having a BM daily
Feel like you drink tons of water but still straining

Your skin feels dry

You are peeing in the middle of the night

You are currently taking magnesium citrate at a dose of 800 mg

or greater
You have a history of trauma
You tend towards anxious thoughts
You tend towards racing thoughts
You tend to have trouble calming down after stressful
circumstances happen
Physical symptoms
Low blood pressure
Lightheaded when I go from sitting to
standing
You get hypoglycemic in between meals
You sleep 7-9 hours and feel physically and
mentally fatigued the next day
You crash at 2pm and feel like you need coffee
There’s no way you could make it through the
day without caffeine
You are currently taking birth control
You were on birth control in the past (>1 year)
You have been diagnosed with hypothyroidism
You struggle with low energy
Your hair is thinning and falling out
The outer ⅓ of your eyebrows are thinning
You struggle with slow gut motility (aka complete bowel movements)
You’ve had recent weight gain despite lifestyle/diet remaining
the same
Your face is swollen and puffy
You filter your water but don’t replace minerals
What minerals do I need?
When looking to replete your minerals it is important to focus on the “Big 4”
which are Sodium (Na), Potassium (K), Magnesium (Mg) & Calcium (Ca) +
Vitamin C for a bonus (not a mineral but a great complement to a mineral
mocktail

Why mineral mocktails?

Food first is the name of the game here. So anytime you can make a delicious
drink that has exactly what you need, great! That being said, if your mineral
needs are higher, it can be easy, convenient (and tasty) to whip together an easy
mineral mocktail to support your digestion, energy and hormones!

www.DrHeatherFinley.co www.gutTogetherProgram.com
 What do you need to
make a mineral mocktail?
There are 4 components to a mineral mocktail
SODIUM
The 90’s called & they want you
to add sodium back 👍
Regulates blood pressure
Helps with stomach acid
production
Supports blood sugar
Helps draw water to cells (aka
you need this if you have
pebbly stool!)
POTASSIUM
Insulin release
Nerve contraction & gut
motility
Thyroid conversion
Reduces soreness
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MAGNESIUM
Insulin sensitivity
Energy production
Muscle relaxation
Using Vitamin D (chronic low
Vit D can actually be Mg
deficiency!)
Digestion
VITAMIN C
Supportive of the immune
system
Supports adrenal function
Major antioxidant
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STEP BASIC SUPPORT
1
Add in:
Sodium
Potassium
Magnesium

Basic Mineral/Hydration
Support to Start With

Food Based
Supplemental Food First
Products

Adrenal Cocktail OR ¼ tsp celtic salt or Celtic Salt

Sodium
Redmond Real salt Redmond Real salt
LMNT (higher in water AM
sodium no Vit C)*

Magnesium Magnesium citrate Pumpkin seeds Perfect Plant Protein

Powder for Almonds
(stop at constipation Cashews
600mg daily) Edamame
Magnesium Yogurt
glycinate Powder for
stress//diarrhea

Magnesium SRT

Pickleball Cocktail
Potassium Rayvi Powder Coconut water
Bumbleroot
Pickleball Cocktail Cream of tartar Rayvi
Aloe vera juice Redmond Relyte
Orange juice
Powdered coconut
water

*If you struggle with low blood pressure, severe constipation or POTS, the LMNT
may be a better choice OR do 2 scoops of the adrenal cocktail

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Depending on your current or past circumstances, you could benefit from
additional mineral or vitamin support.

See below for recommendations that add on top of the basic mineral support.

Instructions:

These are just recommendations. Just because you check off 3+ of each of
the list does NOT mean that you need to start on ALL of these minerals +
supplements. Start with the food recommendations first if you want to
use a food first approach. You will see amazing benefits from the basic
mineral support and anything else is a “cherry on top!” All of the products
are linked and there is a reference chart on the last page.

STEP Add on support for long term stress, acute

2 trauma or current or past Birth Control

(if you check 3+ add on support)

History of trauma
I tend towards anxious thoughts
I tend towards racing thoughts
I tend to have trouble calming down after stressful circumstances
happen
Physical symptoms
Low blood pressure
I get lightheaded when I go from seating
to standing
I get hypoglycemic in between meals
I sleep 7-9 hours and feel physically and mentally fatigued
the next day
I crash at 2pm and feel like I need coffee
I couldn’t make it through the day without caffeine
I am currently taking birth control
I was on birth control in the past (>1 year)

Add in:
Vitamin C
High quality multivitamin with activated B vitamins:
Phytomulti by Metagenics: 2 per day

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Basic Mineral Support + Acute Trauma,
Stress & Birth Control Support

Supplemental Food First Food Based

Options Products

Salt ¼ tsp celtic salt or

Adrenal Cocktail OR
Redmond real salt in
water AM
LMNT (higher
sodium no Vit C)*

Magnesium (stop Magnesium citrate Powder Pumpkin seeds Perfect Plant Protein
at 600mg daily) for constipation Almonds
Cashews
Magnesium glycinate Edamame
Powder for Yogurt
stress//diarrhea

Magnesium SRT

Vitamin C Vitamin C with Orange juice Acerola Cherry Powder

Bioflavonoids (up to 6 Grapefruit juice
caps per day) OR Lemon or lime Camu Camu Powder
Cherry juice
Propolis (see below) Pomegranate juice

Salt + Vitamin C Adrenal Cocktail (add an Adrenal Cocktail See above + add celtic
(combo) additional scoop if already Recipes (see download) salt
on for constipation)

B Vitamins Phytomulti by Metagenics See list Beef Liver Capsules or

eating beef liver
MitoCore by
Orthomolecular

Propolis + Vitamin C
liposomal (high in B
Vitamins, Minerals,
Vitamin C)

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STEP
3
Add on support for thyroid issues

(If you check 2+ add on support)

I have been diagnosed with hypothyroidism
I struggle with low energy
My hair is thinning and falling out
My outer ⅓ of my eyebrows are thinning
I struggle with slow gut motility
I feel cold easily (cold hands/feet)
Recent weight gain despite lifestyle/diet remaining the same
My face is swollen and puffy

Add in:
Extra Potassium
Selenium

Food as medicine:
1-2 Brazil nuts/day
~500 mg additional potassium in food form (see below), hydration
powder (see below) OR oral supplement (capsule options below)

Potassium Add ins:

1 tsp of Cream of Tartar is ~490 mg (add it to your adrenal cocktail
mixture)
Potassium rich oral hydration powders
Option 1- Bumble Root powder
Option 2- Jigsaw Pickleball Powder
Option 3- Rayvi Powder

www.DrHeatherFinley.co www.gutTogetherProgram.com
 Basic Mineral Support +
Thyroid/Metabolism Concerns

Food Based
Supplemental Food First
Products

Salt Adrenal Cocktail OR ¼ tsp celtic salt or

Redmond real salt in
LMNT (higher water AM
sodium no Vit C)*

Magnesium (stop Magnesium citrate Powder Pumpkin seeds Perfect Plant Protein
at 600mg daily) for constipation Almonds
Cashews
Magnesium glycinate Edamame
powder for Yogurt
stress//diarrhea

Magnesium SRT

Vitamin C Vitamin C with Orange juice Acerola Cherry Powder

Bioflavonoids (up to 6 Grapefruit juice
caps per day) OR Lemon or lime Camu Camu Powder
Cherry juice
Propolis (see below) Pomegranate juice

B Vitamins Phytomulti by Metagenics Beef Liver Capsules or See list

eating beef liver
MitoCore by
Orthomolecular

Propolis + Vitamin C
liposomal (high in B
Vitamins, Minerals,
Vitamin C)

Selenium Brazil Nuts (2 daily)

Potassium (add Rayvi Powder Coconut water Pickleball cocktail

additional ~500 Pickleball Cocktail Cream of tartar Bumbleroot
Aloe vera juice Rayvi
mg daily for Orange juice redmond Relyte
thyroid/metabolis Powdered coconut
m support) water

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 Adrenal Cocktail Recipe

Adrenal Cocktail Recipe that

incorporates potassium from
cream of tartar

1 scoop adrenal cocktail (Jigsaw)

½ tsp cream of tartar
2T canned coconut cream or milk
1 scoop collagen protein
4-6 oz of orange juice

Enjoy!

www.DrHeatherFinley.co www.gutTogetherProgram.com
For those with high blood pressure
Potassium
Magnesium
Vitamin C

Basic Mineral Support + additional

support if you have high blood pressure
Food Based
Supplemental Food First
Products

Magnesium (stop Magnesium citrate Powder Pumpkin seeds Perfect Plant Protein
at 600mg daily) for constipation Almonds
Cashews
Magnesium glycinate Edamame
powder for Yogurt
stress//diarrhea

Magnesium SRT

Vitamin C Vitamin C with See Vitamin C food Acerola Cherry Powder

Bioflavonoids (up to 6 download
caps per day) OR Camu Camu Powder

Propolis (see below)

B Vitamins Phytomulti by Metagenics Beef liver Beef Liver Capsules

MitoCore by
Orthomolecular

Propolis + Vitamin C
liposomal (high in B
Vitamins, Minerals,
Vitamin C)

Potassium (add Rayvi Powder Coconut water Pickleball cocktail

Pickleball Cocktail Cream of tartar Bumbleroot
additional ~500
Aloe vera juice Rayvi
mg daily for Orange juice Remond Relyte
thyroid/metabolis Powdered coconut
m support) water

www.DrHeatherFinley.co www.gutTogetherProgram.com
 Links for the products

Website for Purchase Products Discount Code//Link

for purchase
Jigsaw Health Pickleball Cocktail HEATHER10
Mag Soothe
Magnesium SRT
Adrenal Cocktail

Fullscript Pure Encapsulations: Purchase wholesale

Magnesium Citrate through Fullscript
Magnesium (create an account
Glycinate here)
Metagenics:
PhytoMulti
Orthomolecular:
MitoCore
Thorne: Vitamin C
with Bioflavonoids

Perfect Supplements Magnesium Citrate Purchase through their site

Powder
Magnesium Citrate
Capsules
Perfect Protein
Powder
Beef Liver

LMNT LMNT Packets Purchase through their site

(buy 3 boxes, get 1 free)

Amazon Navitas Vitamin C Purchase through their site

(acerola cherry + camu (buy 3 boxes, get 1 free)
camu)

Camu Camu

Propolis + Vitamin C
Liposomal

Ginger Capsules

Redmond Real salt

Celtic Salt

Rayvi Purchase directly through

Rayvi site

Bumbleroot Foods Bumbleroot Foods

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 Food Lists
Magnesium Rich Foods

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 Potassium Rich Foods

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 Vitamin B12 Rich Foods

Vitamin B6 Rich Foods

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 Vitamin C Rich Foods

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 “Pink Drink”

Combine all ingredients into a large cup. Serve over

ice.

1/3 cup green tea (hibiscus flavored preferred)

cooled and bag removed
1.5 tsp raw honey
1/4 cup strawberries
3/4 plain coconut milk (from carton)
1/4 tsp cream of tartar
Ice

Cucumber Aloe Mojito

Add all ingredients into a blender until smooth. Strain

the juice into a pitcher with a fine mesh sieve. Serve
over ice. Serves 4.
2 cups water
4 limes, juiced
3 oz pure aloe juice (inner leaf)
1/4 cup maple syrup
2 cucumber (peeled, seeded and chopped)
1 cup mint leaves
1/8 tsp sea salt (add more for taste if desired)

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 Grapefruit Thyme Spritzer

Combine all ingredients except the ice in a large glass.

Use a spoon or frother to mix. Add ice. Serves 1-2

Juice of 1 grapefruit or 1 cup grapefruit juice

1/4 tsp cream of tartar
2 cans sparkling water
1/4 tsp redmond real salt
6 oz thyme sprigs
Crushed ice

Beat the Bloat Cocktail

Combine all ingredients except ice into a large mason

jars. Mix well and pour over ice. Serves 2.

1/2 cup blueberries

1 lime (sliced into rounds)
1 T ginger (peeled and sliced)
1T Rayvi hibiscus powder
3 cups sparkling water

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 Want more support for your
specific mineral needs?

Stay tuned for Black

Friday when the HTMA
bundle is live and you
can purchase at the
lowest price all year!

HTMA Bundle includes:

1- HTMA hair tissue mineral analysis test kit

1- 60 minute review appointment to discuss

your results & personalized recommendations

This test is typically only available to our 1:1 clients but we are so excited for you to get
the data you need to feel your best as you enter 2024!