Hello everyone. I'm on the last ten days of my first Whole30. I have seen what feels like some regression over the past week and I'd like to troubleshoot for the next 10 days or so. I'm splitting up my concerns/questions into bullet points. Feel free to message me for more details on any particular one, and thank you in advance for any input!
-ON FODMAPS: While the first two weeks were great (almost immediate increase in energy, more stable energy levels, feeling lighter and happier) the last week I have felt heavier, fuller and significantly more bloated. Not much has changed in my eating or life habits, except that the daily stress quotient has increased, and I am being mindful of that and trying to offset. Ive seen after some research here that this could be a FODMAP problem. My diet is very heavy on those. Can someone give me a quick cheat-sheet on how long to eliminate these for? What next if that doesn't seem to resolve these latest symptoms?
-ON ADRENAL FATIGUE: I don't have diagnosed adrenal fatigue, but because of my lifestyle and profession and some discussion with my GPs there's strong indication this could be a problem, which I'll tackle separately in coming months. In the mean time, what tweaks are recommended to the basic Whole30 program to better target adrenal fatigue? One guess is to eliminate coffee, and I am a big drinker. Is there a guide out there on how to reduce caffeine intake gradually (lots of changes in one month and do not want to pile more on). As a result of being more mindful on this program, I've limited my cups of coffee to 2-3 per day so far. Is there any summary out there to the science on coffee on an empty stomach, versus coffee with breakfast? How much damage are we doing if we are drinking two cups of coffee over our first waking hour or so, and then having breakfast?
-ON FAT INTAKE: I was a pretty restrictive eater pre-Whole30, mostly limiting carbs, but with sugar binges, and I think my fat intake was average for my estimated nutritional needs but protein intake on the lower side. To substitute for milk in my coffee, I've taken to using coconut cream (maybe a teaspoon), and I'm aware of the added fat in that, but sometimes I skimp on the added Whole30 recommended fat sources per meal, so thought this is ok. Could I still be overdoing it on the fat intake? For example, last week was a busy week and I had a wonderful (but fatty) salmon three times.
-ON MINDSET: While I have enjoyed the no-kidding-around approach to this program so far, I am worried that the planning involved (and the concerns I'm having now, forcing me to re-evaluate and restrict even more), might be making me even more obsessed with food and what I'm eating. What is the Whole30 recommendation for keeping a reasonable and healthy attitude about this? I understand some of it is just logistics and planning, but it is beginning to consume what I would consider a disproportionate of my thought process.
Thanks very much.