Metabolic Disease Reversal Programme with Dr Rawat MD
Program Overview
Metabolic Disease Reversal is possible and requires focus on five main pillars:
- Reduce Fat Mass
- Increase Muscle Mass
- Improve Insulin Sensitivity
- Optimise Gut Microbiome
- Reduce Chronic Inflammation
Five Levers to make changes are:
- Calorie Deficit
- Resistance Training
- Circadian Meal Timing
- Dietary Optimisation
- Lifestyle Optimisation
Ideal Characteristics of participants are
- Age between 25 & 55
- Diagnosed with Metabolic Dysfunction within the last 15 years
- Body mass index above 25 and / or waist circumference over 35 inches in women & over 40 inches in men.
- Willing to make changes to their diet, exercise, meal timing & supplement routines
- Comfortable with use of technology and Apps
A programme which reverses Metabolic Diseases including Fatty Liver, Diabetes, PCOS, Metabolic Syndrome. Hypertension & Sleep Apnoea designed by an experienced UK trained & Canada based Physician who studied Nutrition at Harvard.
- Comprehensive Coaching: 8 Zoom Group Coaching Sessions on nutrition, lifestyle, calorie tracking, fasting, and supplements. Explore more Here
- Session Recordings and PDF Presentation Slides.
- Cronometer Tracking incl DM's: Stay on top of your progress with monitoring of all your biometric data. Learn more about tracking your progress here.
- Expert recommendations on supplements. Explore more here.
- Rapid Weight Loss Challenges:
- Participate in the 60-Hour Low-Calorie Fasting Mimicking Diet Challenge.
- Join the 5:2 Low-Calorie Fasting Mimicking Diet Challenge
- Optional exended tracking and Family Consulation options Click to view Subscription Options
Begin your journey to reverse metabolic diseases such as Fatty Liver, Diabetes, PCOS, Metabolic Syndrome. Hypertension & Sleep Apnoea ! Learn how nutrition, meal timing, intermittent fasting, exercise, dietary supplements and calorie restriction can be leveraged to reverse metabolic disease !
Vitamin D is essential for maintaining strong bones, supporting immune function, and promoting overall health. Despite the natural synthesis of Vitamin D through sunlight exposure, many people require supplementation to meet their daily needs. While certain foods like fatty fish, egg yolks, and fortified dairy products provide Vitamin D3, approximately 90% of our intake is received through sunlight. The widespread Vitamin D deficiency we see today is largely a result of our modern indoor lifestyles.
This article explores the best Vitamin D supplements tailored to different age groups. While the recommended doses may appear conservative, it is crucial to consider the additive effect of Vitamin D intake from other sources, such as multivitamins, and adjust doses based on individual blood levels and circumstances.
Birth to Age 4
Ddrops Kids 400 IU 60 drops
Liquid Vitamin D3 Supplement for Children. Supports strong bones & immune system - No preservatives, no sugar, no taste, non-GMO, allergy-friendly. Each drop provides 400 IU of Vitamin D3, ideal for young children.
Vegan Option:
Vegan Vitamin D drops for infants, babies & children
Non-GMO, gluten-free, natural - 400 IU = 1 drop = 100% daily value - Safe & easy concentration for your baby - Over 365 doses! Easy-to-use neck dropper - No flavors, preservatives, or colors. These drops offer a plant-based source of Vitamin D, perfect for vegan families.
Age 4 to 12
Jamieson Vitamin D 400IU Kids Chewable 100 Tablets
Chewable tablets with 400 IU of Vitamin D per tablet, designed to make supplementation fun and easy for kids. The delicious fruity flavor makes it a hit with children.
Ddrops Booster 600 IU 180 drops
Liquid Vitamin D3 Supplement for Kids & Adults - Supports strong bones & immune system - No preservatives, no sugar, no taste, non-GMO, allergy-friendly. Each drop provides 600 IU of Vitamin D3
Age 12 to 50
Vitamin D3 (Natural) 1000 IU
Brand: Natural Factors. Each tablet delivers 1000 IU of natural Vitamin D3, promoting bone health and immune function.
Jamieson Chewable Vitamin D3 1,000 IU
Natural tangy orange, 100 count. These chewable tablets provide a tasty way to ensure adequate Vitamin D intake, with each tablet containing 1000 IU.
Ddrops Adults 1000 IU Liquid Vitamin D3 Drops,
No large capsules, no preservatives, non-GMO, allergy-friendly. These drops are convenient and easy to add to food or drink, with each drop offering 1000 IU of Vitamin D3.
Vegan Options
Now Vit D-2 1,000 IU Dry Vegan 120vcap
These vegan capsules provide 1000 IU of Vitamin D2, suitable for those who prefer a plant-based option. They are free from common allergens and artificial additives.
Pure-lē Natural Vegan Vitamin D drops for teens, adults, and seniors
Non-GMO, gluten-free, all-natural - 1000 IU = 1 drop = 100% daily value - Safe & easy concentration for teens, adults, and seniors - 15 mL = over 365 doses! Easy-to-use neck dropper - No artificial flavoring, preservatives, or colors. Ideal for the whole family, these drops provide a simple, vegan-friendly way to meet daily Vitamin D needs.
Higher Dose Options for Adults
Some may find it easier to take a higher dose tablet. It is reasonable for adults to take up to 2500 IU a day for six months of the year, e.g., October to March, and just take a multivitamin for the remaining six months.
Others may find it easier to take this high dose tablet 3 to 4 times a week to maintain levels.
Webber Naturals Vitamin D3 2500 IU Extra Strength, 180 Tablets
For healthy bones, teeth, and helps prevent Vitamin D deficiency. These extra strength tablets are perfect for those needing a higher dose of Vitamin D.
Prairie Naturals Liquid Vitamin D3 Cholecalciferol 2,500 IU 15 ml, 1 bottle
This liquid supplement provides 2500 IU per dropper, making it easy to adjust your dosage as needed. Ideal for those who prefer liquid supplements over tablets.
Vegan Option:
Prairie Naturals Vegan Vitamin D 2,500 IU from Lichen and Mushroom - 90 Veggie Caps
These veggie caps provide a high dose of 2500 IU from natural, vegan sources, ensuring you get a potent dose of Vitamin D without animal products.
Age 50 Plus
For individuals aged 50 and above, I suggest adding Vitamin K2 to Vitamin D3 to further support bone health, in addition to receiving calcium through diet and a good quality multivitamin.
Webber Naturals Vitamin K2 with D3, 60 Softgels
Helps support bones, teeth, and immune function. Gluten & dairy free. These softgels combine Vitamin K2 and D3 to enhance bone health and cardiovascular function.
Vegan Option:
Benemax Vitamin D3 K2 30 Capsules
K2 D3 Vitamin Supplement - Healthy bones, healthy teeth, healthy muscle - Vegan D3 K2. These vegan capsules offer the benefits of both Vitamin D3 and K2 in a plant-based formula.
It is important however to not become over reliant on high doses of Vitamin D3. There is evidence that super physiological doses of Vitamin D3 do not necessarily lead to long term positive benefits as would be anticipated for bones, ,muscles, immune, metabolic and neurological health. This may be because Vitamin D3 while important does not work in isolation. It is possible that other types of deficiencies, many of which we do not or can not measure may be resulting in Vitamin D3 effects being blunted.
Along with a nutritious diet and adequate sun exposure, getting a significant portion of the Vitamin D3 supplement though a more broad brushed approach such as multivitamins and / or protein powders etc may well provide more long term benefit. Some examples are given below.
Recommended Multivitamin for Adults
Multi Vitamin & Multi Mineral with Antioxidants Lycopene & Lutein
Click to Explore Centrum Adult Forte Essentials Mulitvitamins/Minerals Supplement for Men & Women
Click to Buy- Centrum Select Essentials 50+ Multivitamin and Multimineral Supplement
Protein Powder for Adults
Meal Replacement Shake, Vegan Protein Powder Purely Inspired Organic All In One Plant Based Protein Powder for Women & Men Organic Protein Powder Vegan Friendly, Vanilla
Purely Inspired Organic All In One - Vanilla
Meal Replacement Shake, Vegan Protein Powder | Purely Inspired Organic All In One | Plant Based Protein Powder for Women & Men | Organic Protein Powder | Vegan Friendly, Chocolate
Purely Inspired Organic All In One - Chocolate
Benefits: Provides a complete protein source with less inflammation. A relatively higher amount is required compared to animal-based proteins, but it's less inflammatory. This product combines protein with 1 billion CFU probiotic per scoop available in two flavors.
For more details on multivitamin recommendations across all age groups, visit
healthgroupcoaching.com/articles/best-multivitamins-across-the-ages.
In conclusion, ensuring adequate Vitamin D intake is crucial for maintaining good health at every stage of life. Choosing the right supplement can help bridge the gap between dietary intake and individual needs, promoting better health and well-being.