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Let’s talk about protein. We often think that increasing protein helps build muscle because muscle is made of protein. But this doesn’t always work. Some people that eat more protein may even suffer from amino acid deficiency. You need sufficient amounts of protein to build muscle, but, more importantly, you need sufficient amino acids. The general thought is that you need .8 grams of protein per kilogram of lean body mass—not overall weight. This might look like around 50 grams of protein per day. A moderate amount of protein would be between 1.2 and 1.7 grams per kilogram of lean body mass. High protein would be about 2 grams per kilogram of lean body mass. It’s essential to focus on consuming quality protein from eggs, meat, fish, and dairy. It’s not ideal to rely on getting your protein from plant sources or protein powder to build healthy muscles. Factors that influence the production of muscle protein: 1. Insulin resistance What to do: • Get on a low-carb diet (Healthy Keto®) • Do intermittent fasting 2. Growth hormone What to do: • Intense exercise • Get plenty of sleep • Do intermittent fasting 3. Testosterone What to do: • Consume zinc (red meat, shellfish, seafood) • Avoid refined carbs and sugar • Lower your stress • Avoid soy protein isolates, soy milk, beer, and alcohol 4. Stress What to do: • Take a look at my other videos on how to lower stress 5. The microbiome What to do: • Consume probiotic foods 6. Low stomach acid What to do: • Take betaine hydrochloride 7. Low enzymes in the pancreas or small intestine What to do: • Consume enzyme-rich foods • Take an amino acid supplement 8. Lean protein What to do: • Consume fattier protein sources

16 Sep 202311min

Today I’m going to cover the worst mistake people make when dealing with constipation and what to do for constipation. Constipation is congestion in your gut—you have too much stool. Fiber increases stool volume. Fiber also causes your microbes to create fermentation, which leads to gas and bloating. Some studies suggest that consuming fiber can even worsen conditions like chronic constipation or SIBO. The biggest mistake people make when dealing with constipation is consuming more fiber. How to deal with constipation naturally: 1. Reduce your fiber 2. Talk to your doctor about whether or not it’s a side effect of a medication (and what to do if it is) 3. Consume vitamin B1 4. Lower your stress 5. Take bile salts 6. Take a probiotic 7. Do intermittent fasting 8. Consume a moderate amount of protein 9. Consume betaine hydrochloride and apple cider vinegar 10. Consume magnesium and potassium DATA: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/ https://pubmed.ncbi.nlm.nih.gov/16815488/ https://pubmed.ncbi.nlm.nih.gov/15654804/

15 Sep 20238min

Today I want to share an interesting tip to get rid of mucus in the sinuses. This remedy may be beneficial if you’re experiencing: • Postnasal drip • Chronic rhinitis or sinusitis • Sinus pressure • Sinus headaches or cluster headaches • Sinus allergies Common treatments for nasal congestion are steroids, medications, or even surgery. But, these options can have side effects or complications. One of the best natural remedies for mucus in the sinuses is hot peppers. You can consume hot peppers or use a nasal spray containing hot pepper. This is very different from pepper spray—we’re talking about a very diluted solution. Instead of suppressing mucus, the phytonutrient in hot peppers may help drain mucus from the sinuses and reduce nasal hyperactivity. It can potentially help open the sinuses, drain the sinuses, and desensitize the mucus membranes in the sinuses. It’s also antimicrobial. Try consuming cottage cheese to help neutralize the effects of consuming hot peppers if needed. DATA: https://pubmed.ncbi.nlm.nih.gov/24139494/

15 Sep 20235min

More and more people are developing cataracts as they age. Typical treatments for cataracts have side effects, so today we’re going to talk about natural alternatives for cataracts. The eyes are highly affected by your blood sugar levels. When your blood sugar is high, it creates a lot of oxidative stress in different tissues, including the eyes. Our bodies produce antioxidants to protect against this oxidation and free radical damage. But certain things, like age and diet, can cause our bodies to make fewer antioxidants. However, plants also make potent antioxidants that we can take advantage of to help counter the effects of oxidative stress. The two categories that we’re focusing on today are carotenoids and anthocyanins. Foods high in carotenoids: • Yellow, orange, red, and purple vegetables • Pasture-raised egg yolks • Grass-fed meats Foods high in anthocyanins: • Bilberries • Blueberries • Blackberries • Chokeberries • Black currant • Red cabbage Here is the best natural remedy to potentially help with cataracts. Ingredients: • 1 cup berries • 1 cup kefir (grass-fed, whole milk, unsweetened) Blend the above two ingredients, using any of the above berries you like best. Use water to thin the mixture if needed, or consume with a spoon. Have this once a day. Along with this remedy, make sure your diet is very low in fructose, sucrose, and milk. Other natural remedies for cataracts: 1. NAC drops (N-acetylcarnosine) 2. Egg yolks 3. Oculotrophin PMG DATA: https://link.springer.com/article/10.1007/s00394-018-1647-8 https://www.sciencedirect.com

15 Sep 202310min

Let’s talk about stress. I recently experienced a stress event, and I want to talk about what happens in the body when a person goes through something like this. We’re also going to discuss how to get rid of stress and how to prevent stress. Certain stressors on the body, like exercise, heat therapy, or cold therapy, are in your control and have positive effects on the body. But, negative stress is out of your control and can have harmful effects. This lack of control could be related to a situation, condition, or relationship. In a stress state, you have a lot of involuntary glandular secretions and reactions occurring. Two parts of the body have both involuntary and voluntary control: the diaphragm and skeletal muscles. Controlled breathing exercises and walking are powerful to put yourself back in control of these systems and pull yourself out of a reactive fight or flight mode. It’s also important to understand that a vitamin B1 deficiency can mimic mild hypoxia and trigger your stress reflexes. Vitamin B1 is crucial to help pull yourself out of a stress state and even prevent stress. Overall, the best things when dealing with stress are: 1. Controlled breathing exercises 2. Walks 3. Vitamin B1 DATA: https://pubmed.ncbi.nlm.nih.gov/25542071/

14 Sep 20238min

Let’s talk about one of the best remedies for eczema, also known as dermatitis or atopic dermatitis. This is a skin condition where you have extreme dryness and sometimes a red rash or itchiness. Typical eczema treatments, like steroids, have potential side effects. So, we want to focus on natural alternatives for eczema. This condition could be due to a deficiency of essential fatty acids caused by a poor diet or a genetic problem. The #1 remedy for eczema: • Black currant seed oil (GLA) What to do: 1. Take five drops of black currant seed oil and rub it in your hands to warm it up. Then apply it to the affected area. 2. Take a black currant seed oil supplement or a few drops with water orally.

14 Sep 20233min

Let’s talk about coenzyme Q10 (CoQ10). Coenzyme Q10 is a helper molecule inside your mitochondria that helps make energy within your cells. It also helps stabilize the membrane in the cells, preventing any leakage of electrons. If you don’t have enough coenzyme Q10, you’ll lose energy. Top benefits of coenzyme Q10: • It increases energy • It reduces fatigue (especially while exercising) • It increases your oxygen while exercising • It improves your repair while exercising and overall exercise performance • It can help support a healthy heart • It acts as an antioxidant • It supports the arteries Foods high in coenzyme Q10: 1. Heart muscle 2. Organ meats 3. Fatty fish 4. Extra virgin olive oil Exercise indirectly increases the amount of CoQ10 your body makes. You can also get CoQ10 from supplements. Top things that inhibit coenzyme Q10: 1. Statins 2. Age 3. Low vitamin C, B6, folate, or alpha-lipoic acid 4. Anything that damages the mitochondria 5. Stress

14 Sep 20236min

Did you know some health supplements contain hidden sugar, like maltodextrin? Today, I will share a simple test to find hidden sugar in your food and health supplements. Iodine mixed with water is a golden color. If you combine iodine with starch, it turns blue. When you add iodine to bread, for example, it turns blue. Or, if you put maltodextrin in water and add a few drops of iodine, the water will turn blue. My brand of electrolyte powder doesn’t have any sugar or maltodextrin in it. However, when we look at a competitor’s electrolyte powder that also claims it doesn’t have sugar or maltodextrin, it turns blue when iodine is added. Maltodextrin behaves like sugar, spiking insulin, but can be classified on a label as a carb and not a sugar. On the glycemic index, table sugar is at 65, and glucose is at 100—maltodextrin is between 105 and 185. Maltodextrin is the most common starch added to supplements and other products. If there is less than one gram of maltodextrin in a product per serving size, the company doesn’t even have to state it. Maltodextrin can also be found in flavorings, energy gels, sports powders, and even baby formulas. It’s important to be aware that some so-called keto-friendly products can also contain maltodextrin.

13 Sep 20237min