Breakfast is a pain. You’re busy in the morning and it feels like a healthy meal is the hardest thing to get done when you are sleepy and have to get to work.

That’s why I do shakes. I throw a bunch of stuff in the blender, mix it, drink it, wash out the blender and the glass and I’m done.

 You: “But, Dolly, what do you throw in that blender thats healthy? And help me lose weight? And taste good? And not cost too much?”

Me: “Shut up! Don’t interrupt me. I was just gonna tell you that.”

 I found the answer to the morning shake question in a great book about adrenal fatigue called The Adrenal Reset Diet by Dr. Alan Christianson. The book is filled with info on how to treat adrenal fatigue with food and other natural remedies. Dr. Christianson is a smart guy. He also looks like a cross between Tony Robbins and Kevin Sorbo at his most handsome, which makes me want to be his Iolus.

You: “Dolly, what’s this ‘adrenal fatigue’ you speak of.”

Me: “You are so impatient. Seriously, it’s just rude.”

Adrenal fatigue happens after prolonged periods of overstress when your body basically gives up on dealing with it. Your adrenal glands get worn out, are unable to produce enough cortisol, and then a domino effect of disfunction happens throughout your body. There’s a quiz to see if you might have adrenal fatigue from Dr. James L. Wilson who wrote the authoritative text on the subject.

But for our purposes it doesn’t matter if you have adrenal fatigue. Because the natural solutions to adrenal fatigue are healthy, energizing and simple for everyone. 

The main gist of the Adrenal Reset Diet is this:

  • Eat a moderate amount of complex carbohydrates.
  • Eat low carb in the morning, low-to-moderate carb for lunch, moderate carb for dinner.
  • Eat a moderate amount of healthy protein and healthy fats. The same amount at each meal.

Oddly enough (or not) this is similar to how body-builders get super-cut and how endurance athletes fuel themselves.

 You: “Ok, but what about the breakfast shakes?”

Me: “Yea, you’re right. I got sidetracked. (I apologize for nothing!) I’ll tell you about the shakes now.”

You can get a free cook book from Dr. Christianson, but here is the shake that I mostly use:


Cherry Vanilla Breakfast Shake

1 cup of unsweetened coconut milk

1-2 servings of protein powder

1/4 cup frozen cherries

2 tablespoons of chia seeds

Vanilla extract for taste


That’s it. With that simple recipe you’ve got the right amount of carbs (from the cherries), fat (from the chia seeds), and protein (um, from the protein powder). It’s fast, all those ingredient store for ages, near zero cleanup, and it takes great.

Substitute all you want:

For the cherries, swap out 1/4 cup of any fruit or oatmeal. Maybe dark chocolate, but don’t do that too often. 

For the chia seeds, swap out flax seeds, flax seed oil, coconut oil or 1/3 of a medium avocado (it works, try it).

For the coconut milk, you can use water or any other milk substitute you like, just keep it unsweetened. I actually will put in organic whole milk (ya know, like cow’s milk) when I’ve been working out a lot and need the extra protein, fat and carbs.

 Add all you want:

As long as you keep that macronutrient balance of carbs, fat and protein, add whatever you want.


Fresh or frozen spinach has no taste. Whatever other veggies that you don’t mind the taste of (the extra carbs are not enough to through off the macronutrient balance). Supergreens powders. Throw in your supplements if you don’t like pills. Stevia, cacao powder and essential oils for flavor and ice for texture.

I throw in Potato Starch to stay regular. Did you wanna know that? Of course you did. You’re welcome! 

Make your own recipe and tell me about it!

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