[surferjoe2007]

Here is what I suggest on a budget for foods and herbs:

• 2/3 cup brown rice, measured dry (about 1-1/3 cup cooked)
  
• 2,000 iu vitamin D via drops
  
• 3/4 tsp liquid fish oil.  It’s expensive but there’s not a cheaper way for the fatty acids as far as I know.
  
• 1-2 tbsp. ground flax seed (drop oil capsules).  The 2nd tbsp. might not make much difference.
  
• Half dozen eggs per week, including yolks.
  
• 1/4 cup almonds throughout the day
  
• 1/4 cup pumpkin seeds
  
• I assume you don’t like sunflower seeds?  That’s fine.  The brown rice, flax and fenugreek should be enough of a substitute.  Likewise 1/4 lb. of the greens I list can replace 1/4 cup of other nuts.  And they are a little better.  Including broccoli.  1/2 lb of most others except lettuce is worse.  About 1/2 cup whole grains or most other seeds can also replace 1/4 cup nuts, measured when dry.  Including additional brown rice.  Canned doesn’t count as any.
  
• A pinch of kelp now and then on food.  A shaker can be convenient.  You need hardly any and consistency isn’t necessary.
  
• 1-3 tbsp. whole fenugreek seeds.  Soak in water for 4+ hours, drain, rinse, snack. (Drop tablets).  Start with 1 tbsp, wait at least 3 days before increasing by 1 tbsp.
  
• 1/8 tsp Ainterol pueraria mirifica powder (or another brand forum users found to be good.  No need to cycle this small amount.
  
• 1/2 tsp or 2 pumps progesterone cream.  No need to cycle this small amount.
  
• Drop BO, I assume the PM and PC is cheaper or am I wrong?  If you get cramps again then maybe add 1-2 BO back in and/or see if messing around with PM and PC amounts helps the cramps.  Or if PM or PC causes you any trouble reduce or drop the troublesome one.  That means it’s probably imbalancing your hormones and isn’t good for nbe either.  Likewise you may want to transition over gradually from BO to PM and PC and make sure everything is ok.
  
• Drop MSM to save money, the foods should cover it.  Or 1,000 mg to use up what you have left.
  
• The soy milk doesn’t do much so it may be cheaper to skip it, but it doesn’t hurt.
  

Thank you so so much! I actually love sunflower seeds, all of the seeds/nuts I should eat are ones I used to eat a lot as a kid haha I love them so much so that'll be easy to add into my diet! I also used to eat a lot of kelp in college, ironically when I was JUST taking fenugreek and I went up two inches back then. I get those snack packs and tend to eat one a day.

I use Swanson BO and it's not to expensive, but I am curious to see how PM and PC work for me when changing my diet. I'll see what I can do with PM and see what brands I can get a hold of that aren't too expensive but do work. Another question I had is if I should take breaks with this routine. I was told via Reddit that any NBE routine should be stopped after three months for a break but I don't know how long to do so OR if that's really needed with food and small amounts of herbal supplements like PM and PC

Thank you again!

I don’t think breaks are needed but they don’t hurt.  Many do fine without them and I haven’t seen it in any study.  Yeah maybe the concept comes from taking certain much stronger hormonal drugs like steroids, dunno.