21 Day
Candida Free
Challenge
With
Dr. Darrell Carr, ND, FDN, ABC
NCAA National Champion
Designer of The Leaky Gut Program
Table of Contents
Introduction Pages 3-4
Step 1: Get Your Rest Page 5
Step 2: Eat only 50 grams of Carbs Daily Pages 6-9
Step 3: Support Your Gut Page 10
Step 4: Support Your Liver/Gallbladder Page 11
Step 5: Support Your Immune System Page 12
Step 6: Movement is Medicine Page 13
Step 7: Eat According to Your Metabolic Type Page 14
“70% of all people are affected by Candida”
Welcome to the
21 Day Candida Free Challenge
“You are now involved in a program that will certainly change the way you view your body and with persistence and focus, has the potential to change your life.”
WHAT IS CANDIDA?
Candida is a normal organism present in the digestive tract. It is a type of yeast that is part of the commensal flora and is typically kept in check by the immune system and the rest of the microflora. However, Candida is opportunistic, and given the chance, it will overgrow and cause numerous symptoms.
CANDIDA OVERGROWTH SYMPTOMS:
Fatigue, Nausea, Gas, Bloating, Abdominal Pain, Diarrhea, Constipation, Thrush (mouth/throat), Ear & Throat Infections, Fungal Infections of the Nails/Skin (Athlete’s Foot), White Coating on the Tongue, Nasal Congestion or Postnasal Drip, Vaginal Itching or Burning, Mood Disorders (depression, anxiety, irritability), Brain Fog or Inability to Concentrate, Headaches or Migraines, Skin Conditions (itching, rashes, eczema, psoriasis), Food/Chemical Sensitivities, Food Cravings (sugar/ carbohydrates), Joint Pain or Muscle Aches, Asthma or Hay Fever, Sinusitis or Chronic Sinus Infections, Weight Gain/Loss
WHAT CAUSES CANDIDA/YEAST OVERGROWTH?
When Candida overgrows, it is a sign that something else is going on in the body. Because Candida is opportunistic, it will grow out of balance if your health has been weakened. Anything that disrupts the immune system or microflora will create the opportunity Candida needs to overgrow, including:
1. Antibiotic Use: Antibiotics wipe out the beneficial microflora in the GI tract which help keep Candida levels under control.
2. Infection: Candida is often secondary to other infections in the GI tract (such as parasites), which must be addressed first in-order to bring the Candida under control.
3. High Sugar Diet: Sugar feeds Candida.
4. Heavy Metal Toxicity: The body sometimes uses Candida as a protective mechanism against the harmful effects of mercury toxicity. Remove the source of mercury exposure (such as dental amalgams).
5. Birth Control Pills: Oral contraceptives imbalance gut flora.
6. Stress & Lifestyle Factors: Anything that weakens the immune system—too much stress, lack of sleep, poor diet, alcohol–will give Candida an opportunity to overgrow.
Candida is a normal organism present in the digestive tract. It is a type of yeast that is part of the commensal flora and is typically kept in check by the immune system and the rest of the microflora. However, Candida is opportunistic, and given the chance, it will overgrow and cause numerous symptoms.
CANDIDA OVERGROWTH SYMPTOMS:
Fatigue, Nausea, Gas, Bloating, Abdominal Pain, Diarrhea, Constipation, Thrush (mouth/throat), Ear & Throat Infections, Fungal Infections of the Nails/Skin (Athlete’s Foot), White Coating on the Tongue, Nasal Congestion or Postnasal Drip, Vaginal Itching or Burning, Mood Disorders (depression, anxiety, irritability), Brain Fog or Inability to Concentrate, Headaches or Migraines, Skin Conditions (itching, rashes, eczema, psoriasis), Food/Chemical Sensitivities, Food Cravings (sugar/ carbohydrates), Joint Pain or Muscle Aches, Asthma or Hay Fever, Sinusitis or Chronic Sinus Infections, Weight Gain/Loss
WHAT CAUSES CANDIDA/YEAST OVERGROWTH?
When Candida overgrows, it is a sign that something else is going on in the body. Because Candida is opportunistic, it will grow out of balance if your health has been weakened. Anything that disrupts the immune system or microflora will create the opportunity Candida needs to overgrow, including:
1. Antibiotic Use: Antibiotics wipe out the beneficial microflora in the GI tract which help keep Candida levels under control.
2. Infection: Candida is often secondary to other infections in the GI tract (such as parasites), which must be addressed first in-order to bring the Candida under control.
3. High Sugar Diet: Sugar feeds Candida.
4. Heavy Metal Toxicity: The body sometimes uses Candida as a protective mechanism against the harmful effects of mercury toxicity. Remove the source of mercury exposure (such as dental amalgams).
5. Birth Control Pills: Oral contraceptives imbalance gut flora.
6. Stress & Lifestyle Factors: Anything that weakens the immune system—too much stress, lack of sleep, poor diet, alcohol–will give Candida an opportunity to overgrow.
Step 1
Get Your Rest
WORK HARD, REST HARD
Many people tend to forget that the body does not get stronger while you are working or exercising. It gets stronger while you are resting and recovering. Achieving the optimal Circadian Rhythm is the First Step in achieving optimal health and overcoming a fungal infection! Put simply the right amount of sleep [8 hours] at the right time [10PM to 6AM] increases immune system function! Whereas, a lack of sleep or improperly timed sleep decreases immune system function! …It is practically impossible to become Candida Free WITHOUT a Healthy Immune System!
AVOID CIRCADIAN STRESS
Our bodies have built in clocks that govern hormonal fluctuation and influence healing cycles. The “body clock” is significantly influenced by the rising and setting of the sun. The body does it’s physical healing at night between 10PM and 2AM. Most of our psychogenic or mental/nervous system repair occurs between 2AM and 6AM. Missed sleep during these periods may lead to progressive physical or neural disrepair and fatigue. So, your best treatment may be going down at 10PM and waking up at 6AM on a consistent basis.
[Note: in the summer months the time may shift by the 30 minutes, 10:30PM to 6:30AM]
Get Your Rest
WORK HARD, REST HARD
Many people tend to forget that the body does not get stronger while you are working or exercising. It gets stronger while you are resting and recovering. Achieving the optimal Circadian Rhythm is the First Step in achieving optimal health and overcoming a fungal infection! Put simply the right amount of sleep [8 hours] at the right time [10PM to 6AM] increases immune system function! Whereas, a lack of sleep or improperly timed sleep decreases immune system function! …It is practically impossible to become Candida Free WITHOUT a Healthy Immune System!
AVOID CIRCADIAN STRESS
Our bodies have built in clocks that govern hormonal fluctuation and influence healing cycles. The “body clock” is significantly influenced by the rising and setting of the sun. The body does it’s physical healing at night between 10PM and 2AM. Most of our psychogenic or mental/nervous system repair occurs between 2AM and 6AM. Missed sleep during these periods may lead to progressive physical or neural disrepair and fatigue. So, your best treatment may be going down at 10PM and waking up at 6AM on a consistent basis.
[Note: in the summer months the time may shift by the 30 minutes, 10:30PM to 6:30AM]
Step 2
Eat only 50 grams of Carbs Daily
CANDIDA LOVES SUGAR
A hundred years ago the average American consumed on average about 4 pounds of sugar annually… However, Today the average American consumes over 170 pounds of sugar every year! This is huge, because sugar is Candida’s primary source of food, it will make you crave it so that it can get more.
3 FOR 1
Eating only 50 grams of Carbohydrates daily will help balance blood sugar levels and lead to three great benefits:
#1. It will take away the Candida’s food source and starve it.
#2. It will help balance Hormones.
#3. It will help improve Immune System function.
CANDIDA FREE CHALLENGE - FOOD LIST
The Candida Free Challenge should be followed for a minimum 21 day (3 weeks) but can be extended up to 6-8 weeks.
The FOUNDATIONAL FOODS of the Candida Free Challenge are:
NOTE ON ORGANIC FOOD:
Organic foods are grown without the use of poisonous chemical pesticides. Foods labeled “Certified Organic” are grown under strict government standards. Organic foods are as much as 40 times more nutrient dense than the non-organic variety. Additionally, your liver will not have to work overtime to clear the hormones, pesticides, and other residues from the food during digestion! Remember, “You are what you eat!”
Check out the Dirty Dozen & Clean 15 List(s) for 2018: (https://www.fdnprogram.com/dirty-dozen-clean-15)
NON-STARCHY “ABOVE GROUND” VEGETABLES: (asparagus, bok choy, broccoli, cabbage, cauliflower, celery, jicama, kale, lettuce, onions, zucchini, etc.) [Whole Raw organic carrots are the exception and are permitted]
FRUITS: (limit fruit to 1 serving per day) 1 green apple or 1 cup of berries (lemons/limes can be used freely)
HEALTHY FATS: (coconut oil, extra virgin olive oil, palm oil, MCT oil, avocado oil, butter, ghee)
NUTS & SEEDS: (Almonds, pecans, sunflower seeds, and pumpkin seeds are best. Be cautious with cashews and pistachios, as they are often contaminated with mold/fungi. Peanuts are legumes, not nuts, and should be avoided.)
BEVERAGES: WATER (Lemon & Apple Cider Vinegar could be added) & HERBAL TEA (for example, Pau D Arco)
NOTE ON WATER CONSUMPTION:
Water makes up approximately 75% of your body and 85% of brain tissue. Almost every enzyme action and chemical interaction in your body is dependent upon water. Your brain is so sensitive to water loss that it begins showing signs of malfunction with only a 1% loss in hydration. Dry mouth is one of the last cries for water from the body. To maintain optimal body weight and performance, you must generally drink at least half your body weight in ounces of water daily. It is often beneficial to add a pinch of organic salt to each liter to balance water electrolyte levels.
SWEETENERS THAT DON’T FEED CANDIDA/YEAST: (Stevia, lo han, erythritol, and xylitol)
If you believe you have food sensitivities to any of the foods above, appropriate testing is available at: www.MRTfoodtest.com
Eat only 50 grams of Carbs Daily
CANDIDA LOVES SUGAR
A hundred years ago the average American consumed on average about 4 pounds of sugar annually… However, Today the average American consumes over 170 pounds of sugar every year! This is huge, because sugar is Candida’s primary source of food, it will make you crave it so that it can get more.
3 FOR 1
Eating only 50 grams of Carbohydrates daily will help balance blood sugar levels and lead to three great benefits:
#1. It will take away the Candida’s food source and starve it.
#2. It will help balance Hormones.
#3. It will help improve Immune System function.
CANDIDA FREE CHALLENGE - FOOD LIST
The Candida Free Challenge should be followed for a minimum 21 day (3 weeks) but can be extended up to 6-8 weeks.
The FOUNDATIONAL FOODS of the Candida Free Challenge are:
- High-Quality Animal Protein (Meat, Poultry, Fish, and Eggs)
- Non-Starchy Vegetables
- Healthy Fats (especially coconut oil, which contains anti-fungal fatty acids)
NOTE ON ORGANIC FOOD:
Organic foods are grown without the use of poisonous chemical pesticides. Foods labeled “Certified Organic” are grown under strict government standards. Organic foods are as much as 40 times more nutrient dense than the non-organic variety. Additionally, your liver will not have to work overtime to clear the hormones, pesticides, and other residues from the food during digestion! Remember, “You are what you eat!”
Check out the Dirty Dozen & Clean 15 List(s) for 2018: (https://www.fdnprogram.com/dirty-dozen-clean-15)
NON-STARCHY “ABOVE GROUND” VEGETABLES: (asparagus, bok choy, broccoli, cabbage, cauliflower, celery, jicama, kale, lettuce, onions, zucchini, etc.) [Whole Raw organic carrots are the exception and are permitted]
FRUITS: (limit fruit to 1 serving per day) 1 green apple or 1 cup of berries (lemons/limes can be used freely)
HEALTHY FATS: (coconut oil, extra virgin olive oil, palm oil, MCT oil, avocado oil, butter, ghee)
NUTS & SEEDS: (Almonds, pecans, sunflower seeds, and pumpkin seeds are best. Be cautious with cashews and pistachios, as they are often contaminated with mold/fungi. Peanuts are legumes, not nuts, and should be avoided.)
BEVERAGES: WATER (Lemon & Apple Cider Vinegar could be added) & HERBAL TEA (for example, Pau D Arco)
NOTE ON WATER CONSUMPTION:
Water makes up approximately 75% of your body and 85% of brain tissue. Almost every enzyme action and chemical interaction in your body is dependent upon water. Your brain is so sensitive to water loss that it begins showing signs of malfunction with only a 1% loss in hydration. Dry mouth is one of the last cries for water from the body. To maintain optimal body weight and performance, you must generally drink at least half your body weight in ounces of water daily. It is often beneficial to add a pinch of organic salt to each liter to balance water electrolyte levels.
SWEETENERS THAT DON’T FEED CANDIDA/YEAST: (Stevia, lo han, erythritol, and xylitol)
If you believe you have food sensitivities to any of the foods above, appropriate testing is available at: www.MRTfoodtest.com
CANDIDA FREE SUPPLEMENT: Take 1 to 3 capsules in-between meals (9 capsules daily). This supplement is very strong, so you may have to start off with 1 capsule between meals, then work your way up to 2, and finally 3. It is also IMPORTANT to support the liver while you’re killing off candida. (See section on support your liver for more information).
Additional Support with YEASTONIL: Take 1 capsule with meal, three times a day (3 capsules daily).
ZINC can also help the body rid itself of excessive yeast. ZINC is known as the anti-candida mineral, which can greatly improve skin, thyroid function, help with balancing the hormones, and assist in sealing up a leaky gut. Best taken with food and especially in the evening. (30 to 90mg daily)
Foods to Avoid or to Limit:
GLUTEN: (wheat, barley, rye, and oats)
GRAINS: (limit or avoid even the gluten-free grains)
NON-ORGANIC ANIMAL PROTEIN: (non-organic meats contain antibiotic residues)
SUGAR: (Avoid all refined white sugar, high fructose corn syrup, agave syrup, etc. Also avoid all artificial sweeteners. Avoid [or greatly limit] natural less refined sweeteners like raw honey, maple syrup, and dates).
LEGUMES/BEANS: (this include peanuts)
ALCOHOL
YEAST: (baker’s yeast, brewer’s yeast, etc.)
FUNGI: (mushrooms, blue cheese, etc.)
FERMENTED FOODS & DRINKS: (sauerkraut, kimchi, kombucha, vinegar, soy sauce, kefir, pickles, etc.) [Raw apple cider vinegar is the exception and is permitted]
FRUIT JUICE: (concentrated source of sugar)
MOST FRUIT: (especially high-glycemic fruit)
ROOT VEGETABLES: (beets, corn, potatoes, squash) [These should be avoided or eaten in very limited quantities]
Whole Raw organic carrots are the exception and are permitted
GLUTEN: (wheat, barley, rye, and oats)
GRAINS: (limit or avoid even the gluten-free grains)
NON-ORGANIC ANIMAL PROTEIN: (non-organic meats contain antibiotic residues)
SUGAR: (Avoid all refined white sugar, high fructose corn syrup, agave syrup, etc. Also avoid all artificial sweeteners. Avoid [or greatly limit] natural less refined sweeteners like raw honey, maple syrup, and dates).
LEGUMES/BEANS: (this include peanuts)
ALCOHOL
YEAST: (baker’s yeast, brewer’s yeast, etc.)
FUNGI: (mushrooms, blue cheese, etc.)
FERMENTED FOODS & DRINKS: (sauerkraut, kimchi, kombucha, vinegar, soy sauce, kefir, pickles, etc.) [Raw apple cider vinegar is the exception and is permitted]
FRUIT JUICE: (concentrated source of sugar)
MOST FRUIT: (especially high-glycemic fruit)
ROOT VEGETABLES: (beets, corn, potatoes, squash) [These should be avoided or eaten in very limited quantities]
Whole Raw organic carrots are the exception and are permitted
Step 3
Support Your Gut
“All disease begins in the gut”
~Hippocrates
Leaky Gut also known as increased or hyper-intestinal permeability, is a breach in the protective lining of the gut. In a healthy GI-tract the gut lining does not allow the absorption of bacteria, fungi, harmful foods, or undigested food particles into the bloodstream. However, due to chronic inflammation brought on by poor diet, poor blood sugar control, and chronic stress these gut lining junctions loosen so that harmful substances and undigested food leaks into the bloodstream. Once in the bloodstream these particles are recognized as foreign invaders, or antigens, which the immune system attacks. A Leaky Gut condition is very often at the root of autoimmunity. (www.leakygutprogram.com)
A major strategy for overcoming a fungal infection is sealing up a leaky gut. This can be achieved by taking the highest quality probiotics. I will recommend 2 here (either one will do the job):
Support Your Gut
“All disease begins in the gut”
~Hippocrates
Leaky Gut also known as increased or hyper-intestinal permeability, is a breach in the protective lining of the gut. In a healthy GI-tract the gut lining does not allow the absorption of bacteria, fungi, harmful foods, or undigested food particles into the bloodstream. However, due to chronic inflammation brought on by poor diet, poor blood sugar control, and chronic stress these gut lining junctions loosen so that harmful substances and undigested food leaks into the bloodstream. Once in the bloodstream these particles are recognized as foreign invaders, or antigens, which the immune system attacks. A Leaky Gut condition is very often at the root of autoimmunity. (www.leakygutprogram.com)
A major strategy for overcoming a fungal infection is sealing up a leaky gut. This can be achieved by taking the highest quality probiotics. I will recommend 2 here (either one will do the job):
2. Strengtia – Contains Saccharomyces boulardii, a beneficial yeast that helps remove unhealthy yeast from the body (take in between meals and at least 2 hours away from YEASTONIL).
Step 4
Support Your Liver / Gallbladder
Love your Liver! The liver is responsible for over 500 functions in the body and is our main detoxification organ. Supporting your liver during the Candida Free Challenge is essential for great success.
Support Your Liver / Gallbladder
Love your Liver! The liver is responsible for over 500 functions in the body and is our main detoxification organ. Supporting your liver during the Candida Free Challenge is essential for great success.
Glutathione Recycler – contains milk thistle and number of other key ingredients to support proper liver function. 1 capsule with each meal is ideal during the Candida Free Challenge!
For individuals with removed gallbladders or those that have struggled with gallbladder issues; Bilemin may be more appropriate.
NOTE: Gallbladder issues are normally an indicator of excessive estrogen levels. Hormone balance may need to be addressed. (https://www.myhormonetest.com/balance-your-hormones)
Step 5
Support Your Immune System
We have already covered two ways to boost immune system function by achieving optimal sleeping patterns and balancing blood sugar levels… Another way is getting enough sunlight and consuming enough high-quality fat-soluble vitamins like A, D, E and K from grass-fed cows (meat, dairy, butter), and wild-caught fish.
How do I get the vitamin D my body needs?
check out: (https://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/)
Many people when tested are greatly deficient in Vitamin D. (www.mydtest.com) Vitamin D helps with proper communication within the immune system. For anyone deficient in Vitamin D supplementation may be warranted: Ultra D Complex 5000.
Support Your Immune System
We have already covered two ways to boost immune system function by achieving optimal sleeping patterns and balancing blood sugar levels… Another way is getting enough sunlight and consuming enough high-quality fat-soluble vitamins like A, D, E and K from grass-fed cows (meat, dairy, butter), and wild-caught fish.
How do I get the vitamin D my body needs?
check out: (https://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/)
Many people when tested are greatly deficient in Vitamin D. (www.mydtest.com) Vitamin D helps with proper communication within the immune system. For anyone deficient in Vitamin D supplementation may be warranted: Ultra D Complex 5000.
Step 6
Movement is Medicine
Movement is life and life is movement. The goal of Movement is to restore proper flow to the body. Flow can be defined as 3-fold:
1. Improving circulation of blood (which provides nutrition),
2. Promoting proper posture which enhances the nervous system function (communication),
3. Moving lymph (waste removal).
In short, movement when done right will pump the organs that will improve the body’s ability to absorb nutrition, communication, and waste removal!
Try to walk every day for 20 to 30 minutes. This will be a great start to restoring flow to the body. For more information about specific movements that restore proper flow & improve digestion check out: (www.leakygutworkout.com).
A NOTE ON ALTERNATE RESISTANCE AND AEROBIC EXERCISE:
The body quickly adapts to aerobic exercise, making you more and more efficient. This means for each hour you spend exercising, you burn fewer and fewer calories, progressively more like an economy car. Resistance training builds more metabolically active muscle with an appetite for calories, like a sports car. Also, unlike aerobic exercise, resistance training significantly elevates the metabolism for up to four hours after training! To keep a lean, strong, beautiful body, as well as healthy heart, alternate between aerobic and resistance exercises.
Movement is Medicine
Movement is life and life is movement. The goal of Movement is to restore proper flow to the body. Flow can be defined as 3-fold:
1. Improving circulation of blood (which provides nutrition),
2. Promoting proper posture which enhances the nervous system function (communication),
3. Moving lymph (waste removal).
In short, movement when done right will pump the organs that will improve the body’s ability to absorb nutrition, communication, and waste removal!
Try to walk every day for 20 to 30 minutes. This will be a great start to restoring flow to the body. For more information about specific movements that restore proper flow & improve digestion check out: (www.leakygutworkout.com).
A NOTE ON ALTERNATE RESISTANCE AND AEROBIC EXERCISE:
The body quickly adapts to aerobic exercise, making you more and more efficient. This means for each hour you spend exercising, you burn fewer and fewer calories, progressively more like an economy car. Resistance training builds more metabolically active muscle with an appetite for calories, like a sports car. Also, unlike aerobic exercise, resistance training significantly elevates the metabolism for up to four hours after training! To keep a lean, strong, beautiful body, as well as healthy heart, alternate between aerobic and resistance exercises.
Step 7
Eat According to Your Metabolic Type
Once you are finished with the 21 Day Candida Free Challenge it is important not to celebrate with a YEAST-FEAST! In-order to prevent recurring Candida Infections, it is important to eat in accordance with your body’s metabolism. Each of us has unique cellular machinery. However, we can categorize ourselves into one of three general metabolic types. Each type needs unique macronutrient proportions to facilitate optimal cell and body functions. It is critical to remember that each meal, including fluids, should be balanced according to your type. Just as you wouldn’t put a wrong type of fuel in your gas tank, you should not put the wrong fuel or mix of fuels in your body if you want to look and feel your best. Eating according to your Metabolic Type will help prevent the recurrence of Candida Overgrowth. To determine your metabolic type contact
Dr. Carr today! (darrellcarr@hotmail.com)
Access Dr. Carr’s 21 Day Candida Free Challenge Supplement Page Visit: Dr. Carr’s Product Page
For additional nutrition insights and fitness tips follow us at:
(https://www.facebook.com/Dr.DarrellCarr/)
Eat According to Your Metabolic Type
Once you are finished with the 21 Day Candida Free Challenge it is important not to celebrate with a YEAST-FEAST! In-order to prevent recurring Candida Infections, it is important to eat in accordance with your body’s metabolism. Each of us has unique cellular machinery. However, we can categorize ourselves into one of three general metabolic types. Each type needs unique macronutrient proportions to facilitate optimal cell and body functions. It is critical to remember that each meal, including fluids, should be balanced according to your type. Just as you wouldn’t put a wrong type of fuel in your gas tank, you should not put the wrong fuel or mix of fuels in your body if you want to look and feel your best. Eating according to your Metabolic Type will help prevent the recurrence of Candida Overgrowth. To determine your metabolic type contact
Dr. Carr today! (darrellcarr@hotmail.com)
Access Dr. Carr’s 21 Day Candida Free Challenge Supplement Page Visit: Dr. Carr’s Product Page
For additional nutrition insights and fitness tips follow us at:
(https://www.facebook.com/Dr.DarrellCarr/)