Understanding the ZEBRA Mnemonic: A Root-Cause Approach to Health

Longtime followers know the ZEBRA mnemonic well. It stands for a comprehensive approach to addressing mood and sleep issues. This method emphasizes self-care, hormone balance, and exercise, focusing on nutrient density, robust digestion, and biochemistry. Let's break it down!

The ZEBRA Components

• Zinc and other minerals are crucial for neurotransmitter and mitochondrial function. Unfortunately, these are often missing in U.S. diets.

• Essential fatty acids play a vital role in overall health.

• B vitamins are usually produced by "gut buddies" in a healthy gut or absorbed in the stomach.

• Rebalancing gut flora is essential for maintaining a healthy microbiome.

• Amino acids are best measured in plasma rather than urine.

  
  

Self-Care: Take Care of Yourself!

Self-care is not just a buzzword; it’s a necessity. Taking care of your mental and physical health can significantly impact your overall well-being.

Hormones Matter

Hormonal balance is crucial for mood regulation and cognitive function. When hormones are out of whack, it can lead to a host of issues, including anxiety and depression.

Exercise: Move to Improve

Exercise is a powerful tool for enhancing mood and cognitive function. It releases endorphins, which can help alleviate feelings of sadness and anxiety.

How to Assess Your Current Health Status

So, how do you know where you stand? Channeling Chris Kresser, I say: "Test, don't guess." Your GP or other healthcare provider may not provide the insights you need unless you have a standout case.

DIY Testing Options

For those in states like New York, New Jersey, Rhode Island, and Maryland, DIY testing might be limited due to hospital lobbyists. However, there are still affordable and reliable options available. Sending kits to a work address or a relative’s home often works well.

Desired Levels of Nutrients

Here’s a quick reference table for desired nutrient levels:

| Zinc (serum); Zinc (RBC) | 90-110; 9.0-14.7 (mg/L) | Oysters, organ meats, green pumpkin seeds | Impaired taste/smell, slow healing | Rupa Health: blood, hair |

| Copper | 90-110 | Beef liver, oysters, baking chocolate | Copper deficiency is rare; copper excess, less so: GI, neurological, hematological | Rupa Health: blood, hair |

| Magnesium (RBC) | 5.2-6.5 | Dark leafy greens, oatmeal | Muscle spasms, depression | Rupa Health: blood, hair |

Testing for Gut Flora Balance

To assess your gut flora balance, consider these options:

• GI-MAP

• GI Effects

• GI360

• BiomeFx

• Microbiomix

  
  

Testing for Amino Acid Sufficiency

To check your amino acid levels, you can use:

• Plasma amino acid tests from DS, Genova, DD.

• "First Morning Void" (FMV) amino acid tests from Genova, DD.

• 24-Hour Urine amino acid tests from DD, Mosaic.

  
  

Instead of doing these tests individually, consider getting them all in one place. NutrEval ($439) is a great option, although it doesn't include iodine or hormones.

Conclusion

Understanding the ZEBRA mnemonic and how to assess your health can empower you to take charge of your well-being. By focusing on nutrient density, gut health, and hormonal balance, you can pave the way for a healthier, happier life. Remember, testing is key! So, let’s get started on this journey together!