Online Materials for Onna Lo MD Essentials Program

Lesson 1:  Setting the right foundation for Breathing.

Click to read the following Comprehensive Guides:

Essentials Program Lifestyle Guide (Your Binder)

Happy Health Lifestyle Guide

Brain Longevity Online Guide

Resources for Lifestyle/Diet/Recipes:

Click Here

Special Topics:

Understand Thyroid Understand Diabetes
Understand Autoimmune Understanding Gut Health
Understand Cardiovascular Understand Children’s Wellness
Understanding Hormones: Insulin Resistance Understanding Toxicity and Detoxification
Understanding Sleep Understanding Cognitive Decline and What to do about it


Getting Started: Understand Gluten Diet
The Paleo 30-Day Reset
Blood Sugar Management: Glycemic Index: Your New Tool for Health and Weight Management
 Patient Quiz for Diabetes and Other Blood Sugar Disorders
 Blood Sugar Tracking Form
Autoimmunity: The Autoimmune Diet
Diet and Lifestyle Recommendations for Autoimmune Disease
Elimination Diet: Elimination Diet: Comprehensive Guide
Elimination Diet: Weekly Planner and Recipes
Elimination Diet: Food Plan
Anti-Candida: Anti-Candida Food Plan
Ketogenic Diet: Metagenics Ketogenic Diet Guide
Metagenics Ketogenic Modification Worksheet
Metagenics Ketogenic Modification Worksheet
Keto Tools
Mito Food Plan
Mito Food Plan: Comprehensive Guide
Mito Food Plan: Weekly Planner and Recipes 
Online Resource by Metagenics
Gut Health: FODMAP: Soluble vs. Insoluble Fibers
Paleo Low-FODMAP Diet Food List
What is a Low FODMAP Diet?
A Gut Friendly Diet Approach- From Veggies to FODMAP to GAPS
Cardiometabolic Diet Cardiometabolic Food Plan Comprehensive Guide
Cardiometabolic Food Plan
Food Sources:  Top 10 Food Sources for Vitamins
Food Sources of Iron
Tracking Tools: Food Reintroduction- Symptoms Tracker
Diet, Nutrition, and Lifestyle Journal: 1-Day
Diet, Nutrition, and Lifestyle Journal: 7-Day
Food Elimination and Reintroduction Log
Weight Loss: 7 Strategies for Successful Weight Loss
Detox Diet: Bieler’s Broth
The 10-Day Detox Diet Meal Plan
Detox Diet and Plan
Vitamin D: Vitamin D: Pregnancy, Breastfeeding, and Babies
Vitamin D: FAQ

Keeping Your Heart Healthy:

Information: High Cholesterol and Heart Disease
Tips: 10 Tips for Lowering Your Blood Pressure Naturally
Non-Drug ways to Promote Health by Lowering Cholesterol


Information:  Why do I need to Detox my Body?
Chronic Stress Response Pathways
 Clean Fifteen and Dirty Dozen Food List
 Protocol Instructions: Detoxification Protocols Packet
DMSA Challenge Instructions
Heavy Metal/Mercury Detox Program
Hormone Titration Chart
Urine Metal Toxic Screen Test Instructions
Castor Oil Packs

Adrenal Gland, Relaxation and Meditations:

Adrenal Health: What is HPA Axis Dysregulation?
Seven Stages of Adrenal Issues
Relaxation Techniques: Cultivating Self-Awareness and Mindfulness
Boost Your Mood without Medications
Core Areas: Satisfaction Scale
Heartmath Handout
The Relaxation Response
Meditations Heart Focused Breathing Technique
Kirtan Kriya Meditation
Balancing the Nervous Energies

Brain Longevity / Bredesen Protocol

Dr. Bredesen recommends listening to the Neural Agility track for 27 minutes during the evening, and at least one hour after your last meal of the day, five times per week. lie relaxed on a flat surface in a darkened room to maximize the benefits of your Neural Agility Meditation.

To learn about RevitaMind/ Neuro Agility 

Keeping Your Thyroid Healthy:

Information Thyroid Health
Patient Quiz for Thyroid Disorders
Recommendations: Recommendations for Thyroid Disorders
Goitrogen Checklist

Genetics Information:

COMT: COMT: Warrior or Worrier
MTHFR: MTHFR Gene Mutation
Methylation:  Methylation Handout
APO-E: Genetic Lab Explanations


 Elimination/Prevention: 10 Steps to Eliminate Acne
11 Tips for Preventing Gout Attacks
A Guide to Eliminating IBS
 Hormone Studies: Bioidentical Hormone Risk and Benefits Studies
 Self-Tests and Treatments: How to Self-Inject B12 shots
Low Stomach Acid: Test it and Treat it
 Information: What is Low Dose Naltrexon?
Yeast(Candida) Overgrowth

Anxiety Support:

HAM-A Scale: HAMILTON – Anxiety rating scale

Yoga / Meditation:

Ego Eradicator    Biaural Meditation (use headphones)


  • The Power of When – Dr. Michael Breus, PhD
  • Dodging Energy Vampires – Dr. Christine Northrup, MD
  • High Performance Habits – Brandon Brouchard
  • Why isn’t my brain working – Dr. Datis Kharrazian
  • Why Do I still have Thyroid Symptoms – Dr. Datis Kharrazian
  • The Longevity Diet – Dr. Valto Long PhD
  • Breaking the Habit of Being Yourself – Dr. Joe Dispenza
  • Unstuck: You Guide to the Seven stage journey out of Depression – Dr. James Gordon, MD
  • Spontaneous Happiness: A New Path to Emotional Wellbeing – Dr. Andrew Weil, MD
  • The End of Alzheimer’s: The First Program to Prevent and Reverse Cognitive – Dr. Dale Bredesen, PhD