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If your eating a well-balanced diet, getting sensible sun exposure, staying hydrated, and getting plenty of sleep, your likely thinking, there’s no need for nutritional supplementation.

Well, in today's world that's not the case and this article will explain why nutritional supplements are important for anyone who wants to optimize their health and performance.

Don’t get me wrong. We should all strive to eat a nutrient-dense diet and obtain as many vitamins and minerals from our food as possible.

Optimizing lifestyle factors (sleep, hydration, exercise, sun exposure, community, etc.) is also a critical component to good health.

Even if your doing everything right in terms of diet and lifestyle (which very few people are) supplementing with certain nutrients can still be very helpful.

1. Our Food is Not Nearly as Nutrient-Rich as it Used to be 

The vast majority of our food is grown in nutrient depleted soils. Modern farming practices focus more on profitability than nutrient profile and sustainability.

Commercial farmers only add in NPK (nitrogen, phosphorus, and potassium) fertilizers which are the 3 basic compounds plants need to grow.

They neglect to include the dozens of other minerals, vitamins, and trace minerals our bodies require for optimal health. Over time this creates soil devoid of these valuable nutrients and as a result, the plants don’t contain them. (1)

2. Stress Increases Our Bodies Nutrient Requirements

Stress has been shown to increase our bodies need for various nutrients. Beneficial stress, such as exercise, depletes vitamins and minerals which is why athletes are at a much higher risk for nutrient deficiencies. 

Even if your not an athlete, all forms of stress (work-related, family stress, anxiety, etc.) increases the usage and demand for many nutrients in the body. (2)

In today’s hard charging fast-paced world, we are all subjected to some degree of stress, meaning we can all benefit from a higher intake of nutrients. 

3. Nutrient Absorption Declines with Age

As we get older, our ability to absorb the nutrients from food declines. This is due in part to a lower production of HCL (hydrochloric acid) and decline in our production of digestive enzymes.

Less absorption means we need higher intake to achieve the desired outcome.

4. Higher Toxic Exposure Increases Nutrient Needs

Today more than ever we are all bombarded by constant chemical exposure. As of January 2018, there are over 6 trillion pounds of synthetic chemicals being produced and released into our environment every year.(3)

The vast majority of the chemicals on our planet today didn't exist on the earth hundreds of years ago because they are all made in laboratories, so our bodies weren’t designed to be able to handle this overload of chemicals because they didn’t exist in the past. 

These toxic compounds get into the water supply, are sprayed onto our food, exist in the air we breath, and surround us everywhere in our homes. Unless you live in a pristine rainforest, you have some degree of toxic exposure. We all do.

To combat the negative effects of these toxins in our bodies, we need high amounts of various vitamins, minerals, and antioxidants.

5. Food is No Longer Fresh

As soon as a fruit or vegetable is picked, the nutrient it contains degrade very quickly. (4)

Our food system often ships our fruits and vegetable thousands of miles to your grocery store, where it then sits until you purchase it, then it sits even longer before you actually eat it. 

Since very few people get fresh produce picked within one or two days of them eating it, the vitamin content is much lower than people may realize.

Bottom Line: Our increased need for nutrients combined with the decreased amount of vitamins and minerals found in our food means we could all benefit from additional nutrients from high-quality nutritional supplements.

Sadly most nutritional research is done on single nutrients.

This is a poor way to analyze the effects since nutrients naturally exist with hundreds of other nutrients that all work synergistically in our bodies. 

It would be like claiming that nails don’t contribute to building a house since no amount of nails can construct a home. Or that lumber doesn’t contribute to building a house since tons of lumber doesn’t build a home on it’s own.

Many construction materials need to be used together in order to build a house.

Our bodies are the same with nutrients, except they are far more complex than construction.

Studying only one isolated nutrient on it's own gives us very little idea of the full effects of that nutrient when combined with all the other cofactors that help it do its job.

You need it all!

Many studies are also drawing these conclusions based on epidemiological studies using poor survey-based research.

That is when a group of people fill out health questionnaires and statistics draw conclusions on the results.

This type of research can have many flaws since it fails to take into account many variables.

Just because you answered ‘yes’ to taking a multivitamin doesn’t take into account numerous other health related factors such as your overall diet, stress levels, alcohol consumption, physical activity levels, smoking, etc.

Health expert Chris Kresser wrote an excellent article explaining the drawbacks and limitations of this kind of research. (5)

Another reason some research studies shown nutritional supplement to not be effective is because they are using low-quality products during the testing.

It's obvious that a synthetic, poor-quality product with harmful additives doesn’t improve your health.

Same as with the food we eat, the quality can be the underlying factor to determine the efficacy of a particular supplement.

As with any industry, there are great nutritional supplements but there are also really lousy ones.

The most commonly purchased supplements are the products that are most advertised and marketed, NOT the supplements that are actually the best for you.

Unfortunately, these products are mainly low-quality multivitamins using harmful ingredients and synthetic vitamins manufactured by pharmaceutical companies (big surprise...).

These poor quality products are far too prevalent and one of the primary culprits of why many folks have been turned off to the idea of nutritional supplements. 

Although, that doesn’t mean all supplements are bad.

The key is finding high-quality nutritional supplements using the right nutrients your body needs without any harmful additives.

With hundreds of thousands of products on the market, how are you supposed to know which are best and which ones you actually need?

To help you navigate the complex and overwhelming world of supplements, check out our article on "The 5 Essential Nutritional Supplements for Optimal Health" to learn what are the best options. 

All of these factors are reason enough to incorporate nutritional supplements into your regimen, but when you consider the biggest problem which is the Standard American Diet most people are consuming, supplements become a no-brainer

The over consumption of processed, nutrient devoid foods is overwhelmingly common in our society.

It’s important to realize that no amount of supplements can negate the effects of a poor diet, but they can certainly help in a major way.

The ideal scenario here is eat a healthy, nutrient rich diet the vast majority of the time combined with high-quality nutritional supplements to fill in the gaps.

Read Next:  Top 5 Foods for Healing Leaky Gut

Optimizing your diet and lifestyle choices is the foundation to look, feel, and perform your best.

No amount of supplements can negate the harmful effects of a poor diet, lack of exercise, and poor lifestyle choices.

With that being said, certain nutritional supplements can absolutely provide many benefits to your health and longevity.

The key is sourcing the highest-quality nutritional supplements and learning which options are best for you.

While there isn’t exactly one “best supplement” for everyone, since we are all unique and have different needs, there are essential nutrients virtually everyone can benefit from.

These are the 5 essential nutritional supplements you should consider to optimize your health.

A good multivitamin will provide you with a solid foundation of many essential vitamins and minerals to avoid deficiencies.

Multivitamins have gotten a bad reputation because pharmaceutical companies have created products that are widely advertised and use synthetic, low quality ingredients and toxic additives.

The truth is that if you are using a high quality product, it is safe, effective, and an excellent idea.

Unfortunately, even the best multivitamins don’t have adequate levels of every essential nutrient for people to reach optimal health and therefore we must also take extra amounts certain nutrients.

Additionally, you can’t press oils into a tablet, and since most multivitamins are in tablet form, it is challenging for formulators to fit in fat soluble nutrients since many of them are oils and the tablet would fall apart.  

SuperNutrition Perfect Family Multivitamin, Iron Free, 240 Count Price: $38.20 Buy Now on Amazon Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/11/2018

The imbalance of omega 3- omega 6 fats in our population is horrendous.

People are over consuming the wrong kinds of fats and not enough of the healthy fats has become a massive issue.

Although there are plenty of healthy omega 6 fats, such as avocados and nuts/seeds, most people are getting their omega 6 fats from consuming processed foods containing toxic vegetable oils.

Very few people eat wild-caught fatty fish on a regular basis and therefore don’t get adequate amounts of the healthy omega 3 fats DHA and EPA.

Supplementing with a high quality fish oil is a good idea for everyone, even if you do have wild-caught fish on a weekly basis.

Since omega 3 to omega 6 imbalances can cause chronic inflammation in the body, I’ve found that supplementing with a good fish oil can provide a powerful anti inflammatory effect and lead to a decrease in multiple problematic symptoms.

It can also improve your skin & complexion, help with weight loss, support good eyesight, and improve your overall mental health.

I get the best results in my practice with Carlson’s lemon cod liver oil and a dosage of 1 teaspoon for each 40-60 pounds of body weight, making the dosage for the average 120-180 pound person 1 tablespoon per day. 

Carlson Labs Cod Liver Oil Nutritional Supplement, Lemon, 16.9 Fluid Ounce Price: $32.94 Buy Now on Amazon Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/11/2018

Many people gag at the thought of putting a spoonful of cod liver oil in their mouth. Carlson's lemon cod liver oil actually does taste bad at all!

Everyone I work with are surprised that it’s fairly palatable.

If you prefer to have capsules rather than an oil, the omega 3 capsules I recommend are called “Elite Omega” and are also made by Carlson Labs.

Carlson Elite Omega-3 Gems, Norwegian, 1,600 mg Omega-3s, 90 + 30 Soft Gels Price: $24.43 Buy Now on Amazon Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 11/29/2018

Vitamin D is an extraordinarily important Fat-soluble vitamin and sadly the vast majority of people are severely deficient in this nutrient.

It is responsible for numerous biochemical processes in the body and deficiencies in this nutrient has been shown to massively increase your risk for many diseases.  

This is due to lack of direct sunlight on adequate skin area, poor absorption, lack of adequate food sources, where you live in relation to the equator, and the epidemic of fear tactics from the sunscreen industry causing people to be afraid of the sun and misleading the public to think it is a good idea to lather copious amounts of sunscreen on their bodies before going into the sun. 

The amount of vitamin D needed varies greatly from person to person so the only way to know is to have your 25 hydroxy-vitamin D levels tested.

Ideally, levels should be between 60-80 nm/dl. Start with a moderate dosage of 2000-4000 IUs daily, check your levels after 3 months of taking the same dose consistently. If your levels are still low, up your dosage by 2000 IUs per day and have it tested again in 3-6 months.

Carlson Vitamin D3 2000 IU, 360 Softgels Price: $20.93 Buy Now on Amazon Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 11/29/2018

Experts estimate that around 70% of our immune system is the microbiome in our GI tract!

The major issue in today's world is that the vast majority of people have had large amount of their beneficial probiotics in their gut die off.

This is due to our modern lifestyle, environmental toxins, poor diet, and the overuse of antibiotics. Even just one round of antibiotics has been shown to knock out well over 50% of the good bacteria in your gut. 

Many people never recover from this assault to their microbiome. 

More and more research on the microbiome is coming out and all pointing to the importance of our gut for overall health and longevity. 

The microbiome is now recognized by many health experts as the foundation to our health and vitality and imbalances in the bacteria in your gut can lead to numerous health complications. 

Fermented foods such as sauerkraut, kimchi, and kefir are an excellent way to get more good bacteria into your body, but often times it isn’t enough on it's own.

If your not eating fermented foods on a regular basis, which many people aren't eating any at all, then probiotics become even more important. 

I like Pharmax probiotics since they use human identical strains whereas most other companies are using bovine (cow) strains. 

Pharmax - HLC High Potency Capsules - Probiotics to Promote Gastrointestinal Health in Adults and Children* - 60 Capsules Price: $37.50 Buy Now on Amazon Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 11/29/2018

Researches estimate that over 95% of the population isn't getting enough vitamin E in their diets and are deficient in this essential nutrient. 

Vitamin E serves many important functions in our bodies. Due to it's powerful antioxidant properties, it protects dietary fats we consume from oxidation as they circulate through out bodies. 

It's also critical for our skin, heart health, immune system, and preventing chronic diseases such as cancer. 

Sadly, most supplements are only using one type of vitamin E, alpha tocopherol. In nature, vitamin E complex contains alpha, beta, delta, and gamma tocopherol in a distinct ratio. 

The best nutritional supplement that mimics the tocopherol content found in nature making their vitamin E product better than all the others I've come across is appropriately named "Unique E" by A.C Grace. 

A.C. Grace Company Unique E Tocopherols 120 Sgels Price: $29.95 Buy Now on Amazon Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 11/29/2018

If your eating a well-balanced diet, getting sensible sun exposure, staying hydrated, and getting plenty of sleep, your likely thinking, there’s no need for nutritional supplementation.

Well, in today's world that's not the case.

Even if your doing everything right in terms of diet and lifestyle (which very few people are) supplementing with certain nutrients can still be very helpful.

Don’t get me wrong. We should all strive to eat a nutrient-dense diet and obtain as many vitamins and minerals from our food as possible.

Optimizing lifestyle factors (sleep, hydration, exercise, sun exposure, community, etc.) is also a critical component to good health.

In our current way of living we deal with higher levels of stress, rarely have access to truly fresh food, our soils are depleted and therefore our food contains less nutrients, and our bodies require higher levels of many nutrients due to the onslaught of chemicals we are exposed to. 

For these reasons (and many others), we can all benefit from additional nutrients through supplementation. 

Check out our article on why nutritional supplements are important for optimal health and performance to learn more. 

In addition to the 5 supplements listed above, many people can also benefit from taking additional vitamin A and vitamin C. 

Vitamin A is critical for our immune system, among many other things, and the only good food source of vitamin A is animal liver. 

Many people have been mislead to believe that beta carotene (found in carrots & other vegetables) is vitamin A. This is false. 

Beta carotene is a pre curser to vitamin A, NOT actual vitamin A. Research shows that the majority of people do not convert beta carotene to real vitamin A in their bodies very well. 

Now if you are eating grass-fed beef liver or pasture-raised chicken liver on a regular basis, you are good to go. That is an excellent source of vitamin A and one of the most nutrient dense foods on the planet! 

But, I don't know many people who like the taste of liver so very few individuals consume it regularly. 

If you fall in that camp, then supplementing with a good quality vitamin A supplement is a VERY good idea and extremely affordable! 

Vitamin C is an essential nutrient that's critical for hundred of biochemical processes in the body. We do get some from various vegetables and fruits, but everyone can benefit from taking additional amounts of this important nutrient. 

One of the most debated topics in the health space is nutrition. 

Literally thousands of diet books have been published and the onslaught of different opinions is virtually endless. 

The truth is, there is no such things as a perfect  human diet for everyone. Just like there is no single food that's healthy for everyone. 

We are all biologically unique, and therefore our bodies can respond very differently to the foods we eat. 

While broccoli sprouts may be extremely nutritious and healthy for 99%+ of the population, you could be in that less than 1% group who has a sensitivity or reaction to them. 

The same holds true when you look at macro nutrient ratios. Some folks thrive off the popular Ketogenic diet of high-fat, low-carb eating, while others feel lousy and don't respond well to that way of eating. 

The fact is, there is no one-size-fits all nutrition plan or diet. 

I know this may not be great news.

I mean, I get it. You want a done for you guide with a straight forward meal plan telling you exactly what to eat for breakfast, lunch, and dinner that you can follow to feel better, look amazing, and perform your best. 

I am going to help break down the best nutrition practices that apply to the vast majority of the population, then teach you how to tweak these foundational recommendations to suit your individual body best.

Most of the diet books out on the shelves, even the relatively good ones, have one major flaw. They are recommending one way of eating to everyone. 

I will say the better diet books can and will work for the majority of people, but how can you know if you are in that majority? 

Not everyone can afford a customized meal plan written by me, so having a guide to use for free can be incredibly helpful as you navigate the complex world of health and nutrition is search of the best foods for your body. 

Keep reading for a foundational understanding of what to eat to lose weight, build muscle, heal your gut, boost your energy, and enhance your overall health. 

Regardless of the differences in details, any good way of eating should entail the following strategies that we have learned from observing long-living, healthy tribal populations: 

• Stick to fresh, real, whole foods and avoid packaged, processed food 
• Incorporate some form of intermittent fasting regularly and occasionally longer periods of fasting  
• Always strive for high-quality properly raised food (organic, non-gmo, wild, grass-fed, pasture-raised, etc.) 
• Consume a wide array of colorful plants and spices (eat the rainbow) 
• Avoid foods that cause inflammation in the body and be aware of how you feel after eating certain foods 
• Keep your blood sugar stable. Don't over-consume high-glycemic foods. Control glycemic variability. 
• Whenever possible, stick to seasonal, locally grown foods. Some degree of variation in your diet is natural.
• Make meal time sacred. Eat with your loved ones. Eat slowly. Enjoy every bite. Adopt an attitude of gratitude during your meals and appreciate the nourishment your body is receiving.  

Keep these strategies in mind no matter what foods you choose to eat.

I believe these are universal laws to eating well. 

For hundreds of thousands of years humans consumed wild plants and animals which shaped our physiology to thrive off these foods.

Our bodies are designed to eat foods naturally high in fats, proteins, fiber, and micronutrients, NOT processed foods and high-glycemic carbohydrates.

The overconsumption of carbohydrates, in the form of sugars and starches, is one of the major reasons why rates of obesity and chronic diseases have skyrocketed.

The CDC statistics revealed that 71.6% of our population 20 years or over is overweight or obese!! (1)

Clearly we have a massive issue on our hands. Lack of physical activity plays a role, but it really comes down to the poor dietary choices people are making in our modern culture. 

It wasn’t until relatively recently (last 100 years) that food has become so overly processed and commercialized.

The majority of people don’t consume enough real, whole foods. Their diets consist primarily on processed, manipulated, food-like substances that wreak havoc on your health. 

Getting back to the essential basics listed above is the priority for most people. Don't obsess over the nitty gritty details until you have that critical foundation ironed out and your eating fresh, real, whole foods. 

Before proceeding to the actual foods to eat/eliminate, it's important to mention that you must be very mindful with your eating. 

As you incorporate any major dietary changes, limit the variety of foods your eating at each meal if you don't feel great after eating. 

This will enable you to better identify the culprit foods causing distress to your body. 

Remember, just because a food is generally recognized as healthy for most people, doesn't mean it's healthy for you. 

You can have a sensitivity or reaction to virtually any food so be mindful as you change your diet and keep it simple to start with. 

Unless you are in excellent health and have very few (if any) health challenges, I suggest you start with a very clean elimination style diet. 

This method involves removing all of the "usual suspects" that can cause indigestion, inflammation, gut issues, autoimmune disease, and many other chronic conditions. 

If you are dealing with any digestive issues (IBS, SIBO, leaky gut, etc.) , autoimmune condition, or any other serious health challenge, you should stick to this way of eating for at least 8-12 weeks. (sometimes longer is necessary) 

After you have performed this protocol for 2-3 months, your body will be more prepared to try a wider variety of foods. At that point you may begin introducing other foods slowly that are listed in the next advanced nutrition section. 

Foods to Eliminate: 

• All grains and grain products 
• All sugar! (cane sugar, honey, molasses, date/beet sugar, coconut sugar, HFCS, agave nectar, etc.)
• Dairy and dairy derivatives 
• Harmful fats and oils - vegetable oils, hydrogenated oils, and processed/poor quality fats. 
• Beans and legumes 
• Night Shade vegetables
• Large volumes of raw vegetable fiber 
• All processed foods 
• Fruit and fruit juice (with the exception of fresh squeezed lemon/lime)
• All soda, all artificial sweeteners, and all alcohol 

I know your probably thinking, what else is there to eat? And why no huge salads? I thought those were super health? 

Well, salads and raw vegetable are very healthy, if you can properly digest them. Raw vegetable fiber is very hard to digest. It's rough on the intestines and can really aggravate many digestive issues like diverticulitis, IBS, ulcerative colitis, etc. 

If you digest raw vegetable fiber well, then go for it. If unsure, go easy on it for a few weeks and see how you feel. Juicing vegetables is the perfect way to get all the health benefits while giving the digestive system a break. 

This way of eating focuses on giving the digestive system a break and lowering inflammation so your gut has a chance to heal. 

Intermittent fasting is also a powerful tool to utilize for this nutrition protocol, as well as occasional longer fasts. This is likely the quickest and simplest way to heal the gut! 

Bone Broth is a critical component to this nutrition protocol. The more you drink, the better!

Foods to Consume: 

• Bone Broth (lots of it!) 
• Fresh-pressed vegetable juice (get all the same nutrients & enzymes, without the rough fiber)  
• Wild-caught fish and seafood (low mercury options: salmon, sardines, mahi mahi, anchovies, etc.) 
• Fermented vegetables 
• Cooked vegetables (just no night shades) 
• Organ meats (liver, heart, etc.) from grass-fed/pasture-raised sources 
• Nuts and seeds 
• Grass-fed & pasture-raised animal protein (beef, lamb, chicken, turkey, wild-game meats, etc.) 
• Healthy fats (avocado, coconut, extra-virgin olive oil, grass-fed ghee, beef tallow, etc.) 
• Pasture-raised organic eggs (caution on this one, some folks react to eggs) 

Typical day of Eating

Dinner: Bone Broth Vegetable Soup

Directions:
1) Add grass-fed butter to large pot over medium heat 
2) Mince up all vegetables and put in pot. Cover with lid and allow to cook 
3) Add in all wet ingredients (bone broth and coconut cream) and seasonings and bring up to simmer
4) ENJOY! 

Although the initial nutrition protocol outlined above can be followed for life and provide you with long term health, I prefer incorporating a wider variety of foods. 

Only proceed to this more advanced nutrition protocol once your:

• Digestion is working well 
• Gut is healthy 
• Inflammation is under control 
• Blood sugar and insulin sensitivity are normalized 
• Body weight is at (or close to) where you want it to be 
• Overall health is much better and you feel great

Always introduce new foods slowly so you know which foods may be causing a reaction. I suggest starting to eat only one night shade vegetable, like tomatoes, for a few day rather than starting with a big salad containing tomatoes, cucumbers, peppers, egg plant, etc.

This will enable you to identify the exact foods that your body is not responding well to. 

This nutrition plan is how I eat on an ongoing basis, while making certain tweaks to eliminate foods that I don't respond well to and sticking to seasonal vegetable whenever possible. 

It resembles many of the dietary principles that researcher and nutritional pioneer Dr. Weston A Price found during his travels studying several tribal population in perfect health. He documented his research in his book Nutrition and Physical Degeneration. 

I believe my approach outlined below is an excellent nutritional strategy to use as a template, then of course modify it based on your body. 

Foods to Eliminate: 

• Conventional grown grains, especially wheat 
• Refined sugar and fructose  (cane sugar, brown sugar, HFCS, agave nectar, etc.)
• Pasteurized, processed, conventional dairy 
• Harmful fats and oils - vegetable oils, hydrogenated oils, and processed/poor quality fats. 
• Fruit juice, soda, and most alcohol 

Foods to Consume 

• Bone Broth (lots of it!) 
• Wide variety of vegetables (raw and cooked) 
• Fresh-pressed vegetable juice 
• Wild-caught fish and seafood
• Organ meats (liver, heart, etc.) from grass-fed/pasture-raised sources 
• Fermented vegetables and lacto fermented foods like kefir 
• RAW grass-fed dairy (non-pasteurized/non-homogenized) (goat, sheep, and A2 cow are preferred) 
• Nuts and seeds 
• Grass-fed & pasture-raised animal protein (beef, lamb, chicken, turkey, wild-game meats, etc.) 
• Heritage-breed pasture-raised pork 
• Berries and other seasonal fruit 
• Healthy fats (avocado, coconut, extra-virgin olive oil, grass-fed ghee, beef tallow, etc.) 
• Pasture-raised organic eggs 
• Properly prepared beans and legumes 
• Organic, biodynamic wine 

Consuming your animal protein raw or as rarely cooked as possible is ideal. Incorporate foods like sashimi, ceviche, steak tar tar, carpaccio, etc. The traditional diet of our ancestors ate consisted of mostly raw animal protein and they thrived off of it! 

I personally consume raw animal protein daily and any time I cook it I do some with low heat and prepare it extra rare. 

Directions:

1. Combine all ingredients in blender (ice first)
2. Blend together well
3. Enjoy

Lunch: Wild-caught Mahi Mahi Ceviche 

Directions:

1. Cut mahi mahi into small bite sized pieces and place in bowl
2. Squeeze all limes into bowl with fish and allow to sit in fridge
3. Mince up all other ingredients and combine in large bowl
4. Add back in fish/lime once it’s done ‘cooking’
5. Add in all seasonings and mix well
6. Top with avocado and enjoy!

Dinner: Sweet Potato Sliders with a side of fresh watermelon 

Directions: 

1. Slide sweet potato and cook in coconut oil with salt & paprika 
2. Form ground beef into small patties, seasoning, and cook on low heat  
3. Place a bed of greens on sweet potato, then a beef patty, and top with fresh guacamole 
4. Enjoy alongside watermelon or seasonal fruit of choice 

I realize that was a lot to digest (pun intended), but always go back to the basics when feeling overwhelmed. 

Review the list of "essential basics to any good diet" in the above section and make it a priority to stick to those principles. If you do that, you will be far ahead of most people and well on your way to consuming the perfect human diet.

The most critical thing is to always listen to your body. Don't listen to anyone who insists you eat a certain food or food group if you know it makes you feel lousy. 

Simplicity is the key when making modifications to your diet so start slow and minimize the number of foods your eating at the beginning of your nutrition journey so you can dial in your personalized plan. 

I realize you may have many questions about this information, so feel free to leave them below in the comment section and I will do my best to answer them. 

​Read Next: ​5 Essential Nutritional Supplements for Optimal Health

You may have heard or even used aloe vera topically at one time or another to help soothe a sunburn, but there are a host of other health benefits many people are unaware of. 

The plant has been used for thousands of years and was known as "the plant of immortality" by Egyptian cultures. (1)

People realized long ago that this succulent had many benefits to offer us. It's been commonly used in Indian and Chinese medicine for everything from constipation to fungal diseases as well as many other internal and topical applications. 

It's widely used in the cosmetic industry in our modern culture for it's skin healing compounds, but the aloe vera benefits go far beyond that. 

Aloe Vera has a unique ability to promote healing in virtually any human tissue it comes in contact with, which is why it has so many topical and internal applications and benefits to our bodies.

Over 400 specifies of the aloe plant exist, but the one that's used most widely is Aloe Barbadensis Miller (Aloe Vera). 

It's a spiky succulent plant that grows in dry climates, although due to recent growth in popularity, aloe vera plants are widely accessible in most parts of the United States and people grow them at their houses. 

Aloe vera produces two main substances which contain medicinal properties people use today. 

One is the gel found in the center of the leaves. The other substance is referred to as aloe latex and is obtained from the underside of the leave. 

Both parts of the plant possess unique compounds that carry many benefits. 

The gel is commonly used topically to treat burns and wounds to help speed healing. The latex is used internally for digestive distress like constipation and intestinal issues. 

The best Aloe vera products use both parts of the plant with whats commonly referred to as a whole leaf extraction process so you get the best of both worlds! 

Aloe vera contains many essential nutrients and beneficial compounds that are great for our health. Here is a breakdown of the many nutrients it contains (2): 

• Enzymes - Aloe contains 8 enzymes that help to reduce inflammation when applied to the skin and breakdown sugars and fats when taking internally.
• Vitamins - It contains fat-soluble antioxidants like Vitamin A & E as well as other free radical scavengers like Vitamin C, B12, and Choline. 
• Minerals - It has a number of beneficial minerals and trace minerals like selenium, copper, magnesium, potassium, zinc, and more! 
• Fatty Acids - It provides 4 plant steroids; cholesterol, campesterol, β-sisosterol and lupeol all of which have anti-inflammatory benefits 
• Hormones- Auxins and gibberellins are hormones contained in aloe vera that help in wound healing and have anti-inflammatory action. 
• Amino Acids - Aloe has 7 of the 8 essential amino acids. 
• Mucopolysaccharides - These compounds are known to have anti-inflammatory and healing benefits. 
• Many More - Aloe vera contains over 75 potentially active constituents (that we know of) 

​1. Heal Skin Burns 

Sadly, most of the after sun aloe products on the market are very poor quality and contain many harmful additives. 

That is why we recommend using our homemade sun burn relief combination using very high-quality aloe vera and a few other natural ingredients. 

2. Improves Digestion 

Countless people suffer from digestive distress on a regular basis. In fact, constipation is the most common digestive issue that affects about 42 million Americans! (4)

Aloe Vera has been proven to help resolve constipation naturally when taken internally as well as irritable bowel syndrome (IBS) which is a very serious digestive problem. (5) (6)

Due to it's healing and anti-inflammatory properties, it may also aid in healing leaky gut syndrome. 

It can even help to heal stomach ulcers and ulcerative colitis! I've has success with helping my clients who suffer from ulcerative colitis reverse it by incorporating aloe vera among other natural substances in their protocol. 

Taking high-quality aloe vera internally is a great way to safely and naturally heal any gut issues since it will promote healing on any tissue it contacts in your gastrointestinal tract. 

3. Reduces Disease-Causing Free Radicals and Inflammation 

Inflammation and free radicals are the root cause to many diseases and cause you to age faster! 

Due to the various nutrients and antioxidant compounds in Aloe Vera, it can really help to quell inflammation and scavenger up free radicals. (7)

This will help you look and feel younger while decreasing your chances for many chronic illnesses! 

4. Helps to Treat Rashes and Skin Irritations

Aloe Vera has many topical skin applications including helping to treat psoriasis, dermatitis, and even promote rapid healing in skin wounds and burns. 

A double-blind, placebo-controlled study done through the Department of Clinical Physiology in Sweden tested the effects of aloe vera on 60 test subjects who all suffered from chronic psoriasis. The cure rate was 83% in the aloe vera group versus 7% in the control group! Better yet, there wasn't any return of the psoriasis at the 12 month follow-up with the cured test subjects! (8)

A review of 40 research studies found aloe vera to be very effective for a host of skin benefits including genital herpes, psoriasis, human papilloma virus, seborrheic dermatitis, frostbite, burn, wound healing, inflammation and more!! (9)

5. Heal Cold Sores 

6. Boost Your Immune System 

Our immune system is the underlying factor that keeps you healthy and free of sickness and disease. 

Essential nutrients contained in Aloe Vera like Zinc, Vitamin A, Selenium, and many others are critical to optimizing your immune system function. (10)

It also has anti-viral and anti-fungal compounds that can help to ward off issues that suppress immune system function. (11)

7. Promote Healthy Hair and Prevent Premature Balding 

Premature balding is a problem that is becoming more and more common! (12) It's a real issue since nobody want to lose their nice head of hair!

Aloe Vera is a common ingredient in many shampoos, conditioners, and various hair products for good reason! 

Aloe Vera benefits your hair since it can help to moisturize your scalp and hair! This leads to stronger, thicker, and healthier hair! (13) 

Researchers believe this may be due to the fact that aloe vera can help to increase blood flow and delivery of oxygen and nutrients to the hair follicle. (14)

It can also help to reduce the itching and irritation associated with dandruff. 

It works by taking aloe vera internally, but also apply it topically to the hair. You can add 1-2 tsp of a good aloe vera product to your shampoo or even just spray some straight onto your hair and massage it in to reap the benefits. 

In addition to all the other aloe vera benefits listed above, it's also alkaline! 

Here at Living Phit we understand the important of body pH levels and bringing in plenty of alkalizing foods. 

Far too many people are consuming too many acidic foods and beverages! 

Since aloe vera is an alkaline food, it can help to balance your pH. 

One simple way to get more aloe vera into your lifestyle is by purchasing an aloe vera pant from a local nursery and breaking off the leaves to apply the gel to the areas on your skin or scalp as needed. 

You can also put the gel smoothies or add it to water for internal use. 

The only drawback to using the plant yourself is that it's difficult to utilize the latex part of the plant found on the underside of the leave. This is where many of the active healing compounds reside. 

Hundreds of aloe vera supplements exist, and as mentioned previously there are tons of after sun aloe vera options. 

I've found that many of these products aren't using a good extraction method of the aloe plant so it doesn't contain as many of the active constituents. Additionally, many contain harmful additives (like FD &C colorings and synthetic preservatives) we certainly don't want in or on our bodies. 

We recommend this aloe vera concentrate since the company R Pur Aloe uses a special full leave extraction method and contains 15x-20x the concentration of beneficial compounds compared to most aloe vera supplements. 

Aloe Vera is great to have on hand for all the applications listed above. It's wide range of nutrients and health benefits make it a great choice to use internally as a preventative measure and to heal issues in your body you may not even know you have! 

Read next: Sensible Sun Exposure to Easily Improve Your Mental and Physical Health

Luckily, there are many sore throat natural remedies treatments that you can do at home which will enable you to heal faster and reduce the pain!

1. Vitamin A and Vitamin C 

I bet you have heard about the benefits of vitamin C to your immune system and that it can help prevent you from getting sick and speed recovery. Well, vitamin A is also incredibly important for our immune system health and illness. 

Sadly, the vast majority of people are deficient in vitamin A, which is a critical soluble nutrient. The only good food sources are animal liver (like grass-fed beef liver) and very few people eat organ meats these days. (beta-carotene is NOT vitamin A and most people have a very poor ability to convert it efficiently) 

If you take supplemental vitamin A and vitamin C together at the first onset of sore throat symptoms, it will often times completely resolve your sore throat and you will not get sick! 

It's absolutely miraculous. I've been recommending this trick to my clients every since I learned about it years ago and the success rate is phenomenal. 

The dynamic duo of these two powerful nutrients ramp up the immune system to fight off whatever bacteria or virus you have been exposed to that would normally make you sick.

If you currently have a sore throat, the combination of vitamin A and C will speed your recovery and reduce the days of sickness. 

2. Salt Water 

Gargling warm salt water can help soothe the pain from a sore throat and also kill bacteria in the throat. It's super quick and easy to  make and can be very effective in many circumstances. 

Simply mix 1/2 teaspoon in 8 oz of warm water. Gargle the mixture and spit out each time (Do not swallow the water after gargling). This will help to clean out and soothe the throat. It can be done every 2-3 hours when experiencing sore throat symptoms. 

3. Colloidal Silver 

Not many people have heard of colloidal silver, but it's a safe and natural substance that has powerful anti-bacterial and anti-viral properties! 

Studies have shown that 650 disease-causing pathogens were completely killed off within minutes when exposed to colloidal silver! (2)

Colloidal silver has been used by many as a natural way to treat the common cold, influenza, and even serious conditions like pneumonia. 

Due to it's amazing anti-bacterial and anti-viral properties, it works great for knocking out a sore throat! You can take some internally diluted in water, but what I prefer is putting it in a spray bottle and spraying some into the back of your throat. 

4. Chamomile Tea with Fresh Lemon

5. Raw Honey 

Honey is a very popular treatment to soothe a sore throat but it can be a double edge sword. 

What I mean by that is there are certainly benefits to using honey, but also downsides. 

Honey has anti-microbial properties that can help to treat the sore throat and also work to soothe the inflammation and pain. 

The problem is that honey is very high in sugar. It's almost pure sugar. And sugar has been shown to suppress our immune system function which is the opposite of what we want to do when were sick! 

A study out of Loma Linda University found that sugar, even natural sugar in the form of honey, decreased the responsiveness of our immune fighting white blood cells. (3)

This is why I recommend you GREATLY limit your intake of any type of sugar (even fruit) while you are sick. Consume more vegetables, healthy fats, high-quality protein, and of course bone broth!

For that reason, if you experience a relief of sore throat pain from honey, I suggest you only use a small amount to limit the amount of sugar your intaking. 

6. Bone Broth 

You want to avoid hard to swallow, rough foods and go for more broths and soups that you can easy get down. 

I always go for some homemade bone broth whenever I'm under the weather. 

Check out our article on how to make your own homemade bone broth and learn about the healing and health promoting benefits!

7. Garlic 

Raw garlic contains a compound called allicin, which has anti-bacterial, anti-viral, anti-fungal, and anti-parasitic properties! 

It's destroyed when exposed to heat so you must consume raw garlic to reap the benefits. 

Allicin becomes activated when exposed to oxygen so the best way to get the most out of your garlic is to chop it finely, then allow it to sit out for 10-20 minutes before consuming. 

Due to the strong flavor of garlic, it typically swallow it like I would a nutritional supplement, and wash it down with some lemon water or fresh-pressed vegetable juice. 

8. Echinacea  

This herb can really help to boost immune system function and help you resolve your sore throat more quickly! 

One study found echinacea to lower your chances of getting a cold by 58% and reduce the time you are sick by an average of 1.4 days! (4)

9. Zinc 

Zinc is a very beneficial nutrient to the immune system. When taken on a regular basis it can really help to prevent the common cold and sore throats. 

Once you already have a sore throat, supplementing with zinc can speed up healing and reduce the duration of your sore throat due to it's anti-viral and immune boosting properties. 

In addition to supplemental zinc, consuming foods rich in zinc like grass-fed meat, shellfish, and various nuts and seeds is an excellent way to up your intake of this essential nutrient. 

10. Aloe Vera 

Aloe Vera is an amazing plant that contain compounds which are very healing to our body. 

It promotes healing in any bodily tissues it comes in contact with, so spraying some cold pressed aloe vera into your throat can help to reduce the irritation. 

It's very cool and soothing to our bodies which make it an excellent choice to use when relieving a sore throat. 

Many of the foods listed above are great options to help your body overcome the sore throat. 

One of the best options is bone broth! It's packed with beneficial nutrients that can boost your immune system to fight your sickness at the root cause. That's why bone broth is one of my favorite sore throat natural remedies. 

It's warm, soothing, and delicious which makes it an excellent choice when you have a sore throat. 

You can have your bone broth by itself with your favorite herbs and spices, or use it as a base and make some soup or stew. 

Check out this article to learn how to make your own homemade bone broth! 

Smoothies can also be a good options since they are easy to drink and the cool temperature can in some cases feel soothing on the throat. Just be sure you're not adding any sugar or too much fruit to your smoothie. 

Sleep is likely the most important factor to getting over a sore throat. You MUST give your body adequate rest to properly recover.

Your body required more sleep than usual when you are under the weather, hence why you feel week and tired. Do not try and fight that feeling to get stuff done or go to work.

Listen to your body. Rest, relax, and recover are the main priorities anytime you are under the weather.

Other lifestyle factors are also incredibly important when fighting off a sore throat including: 

• Drinking plenty of water and staying hydrated 
• Eating nutrient-dense foods and avoiding sugar, starches and alcohol
• Taking probiotics and/or eating fermented foods 
• Getting sensible sun exposure and doing some grounding (when weather permits) 

Be sure to contact your health care provider if your sore throat symptoms become very serious or if it's accompanied by a high fever. 

Read Next: ​Top 5 Foods and Supplements for Healing Leaky Gut

Sadly, the media has mislead people to fear the sun and not go outdoors without applying copious amounts of sunscreen and protective clothing.

This is truly devastating to the health of our society since the sun is critical for so many functions in our bodies.

The most notable benefit is vitamin D production, but research has found that the benefits of sun exposure go far beyond just vitamin D synthesis and while supplementing with vitamin D can be a great idea, it doesn’t compare to getting some sunshine. (1)

Rest assured, there are ways to soak up the benefits from sensible sun exposure without subjecting yourself to potential skin damage.

This article is going to outline how to optimize your sun exposure while minimizing any risks as well as the many benefits of sensible sun exposure.

We all feel better when we are exposed to sunlight. It’s intuitive to go outside and expose our bodies to the sun.

Many people fight this urge since dermatologist have popularized the notion that sun exposure causes skin cancer.

Sun exposure has been shown to: (2) 

• Boost your immune system 
• Enhance your mood and energy levels 
• Increase cognitive health 
• Set your circadian rhythm (biological clock) which improves sleep/wake cycles 
• Protect AGAINST melanoma (type of skin cancer) and lower your chances of dying from it 
• Help with depression, anxiety, and seasonal affective disorder 
• Reduce your risk of numerous chronic diseases including heart disease 
• Develop strong, healthy bones 
• Improve your hormonal balance 
• Protect against many types of cancer 
• Lower your chances of all cause mortality 
• Increase vitamin D status 

Sensible sun exposure is linked to numerous health benefits. Getting out in the sun daily will add years to your life and life to your years.  

It's no secret that our bodies synthesize vitamin D from sunlight. It's commonly referred to as the sunshine vitamin for this reason. 

Vitamin D deficiency is wide spread and overwhelmingly common due to people being told to stay out of the sun, among other reasons. 

Supplementing with a good Vitamin D3 product is an excellent idea to reverse and prevent deficiency, and that is the only viable option for some folks during the winter months who live far from the equator. 

Supplementation is necessary for anyone who is unable to get their vitamin D levels in the optimal range through sensible sun exposure and diet alone. 

What many people fail to realize is that the benefits of sun exposure go far beyond just vitamin D production. (2)

Numerous biological processes occur when our skin is exposed to the sun so it's important to make regular sun exposure a priority, even if you do supplement with vitamin D. 

Swallowing a vitamin D3 supplement is far inferior to getting adequate sun exposure, yet still much better than not getting any vitamin D at all. 

According to all the research on vitamin D, experts believe that the ideal range for vitamin D levels in the body is 60-80 ng/Ml. 

You can affordably test you levels by having your doctor order a 25-hydroxy vitamin D blood test. The test is covered by most insurance companies, but if you pay for it out of pocket it typically runs somewhere around $20-$40. 

The amount of vitamin D3 you need to supplement with varies greatly from person to person. One person may be able to attain the ideal levels of vitamin D by supplementing with 2,000IUs each day, another person may need 15,000IUs per day. 

The only sure way to know is to take the same dosage of vitamin D3 everyday for 3+ months then have your levels tested. If they are still below the ideal range, increase your dosage and get your levels retested after 3+ months of taking the same amount. 

It takes your body at least 90 days of the same consistent dosage to know where that dose will leave your levels. 

On average, many people benefit from 4,000IUs -6,000IUs each day of vitamin D3. 

Supplementing with vitamin D is very affordable and accessible to virtually everyone! This one supplement could have a massive impact on the health of our society. 

Experts estimate that if everyone took $20-$40 worth of vitamin D3 supplements per year to get their levels up to the ideal range, it would cut health care costs by 25%! That equates to nearly 1 TRILLION dollars in health care savings in the United States alone every year, as well as countless lives saved. 

Here is the vitamin D supplement we recommend: 

Carlson Vitamin D3 2000 IU, 360 Softgels Price: $20.93 Buy Now on Amazon Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 11/29/2018

Dermatologist have warned for years that sun exposure will lead to skin cancer. 

Interestingly, the research suggests that sunshine can actually LOWER your risk of dying from skin cancer! (3)(4)

Malignant melanoma is one of the most aggressive and deadly forms of skin cancer and it's almost always found on clothed areas of the body that get little to no sun exposure! 

Additionally, a large risk factor for skin cancer is vitamin D deficiency, which is the result of not getting enough sunshine. 

A study out of Sweden found that avoiding the sun was linked to an higher chance of mortality. Sun exposure was also shown to decrease the likelihood of dying from a cardiovascular event. (5)

This is not to say that excessive sun exposure doesn't negatively impact your risk for skin cancer. 

Staying out in the sun for hours on end can be very harmful to the skin, even if you do have sunscreen on! 

Burns are bad for your skin and prolonged periods of sun exposure should be avoided. 

Luckily, there are ways to gain the benefits of sun exposure without doing harm to your skin. 

Going out in the sun during the middle of the day for hours on end is not sensible nor a good idea. Burns are bad. Whether its from the stove top, hot water, or the sun, burning your skin does damage and should be avoided!

The key is sensible sun exposure!

Going out during peak-day for a short period of time with maximum skin exposure is ideal. Some people can be out in the sun for 30+ minutes before they begin to burn; for others, it’s 5 minutes.

Monitor your skin and as soon as you begin to turn the slightest color of pink, find shade or cover up. This is the sign you are going to start getting a sunburn if you do not get out of the sun.

We gain the most benefit from the sun during solar noon. That is typically from 11am-1pm. Since the sun is most powerful at this time, you don't need to stay out for nearly as long. 

Researchers have determined that if your shadow is taller than you are, the sun is at a point that is too low to generate vitamin D synthesis. In many parts of the world, the sun is at a low angle all winter long making supplementation a necessity for optimal vitamin D levels. 

Although, the sunlight can still benefit you in many other ways even if it's not solar noon.  

I suggest full exposure without sunscreen for however many minutes you can handle without getting burned, then if you will continue to be out in the sun put on clothing/hat or if necessary apply a non-toxic sunscreen at that point.

The reason is because sunscreen blocks many of the benefits of the sun and stops the production of vitamin D. 

Expose as much surface area of skin as you are comfortable with. When possible, combine your sun exposure with earthing to amplify the health benefits! 

​I have worked with many people who have said, "Ryan, in the summertime I will get sun burned in 5 minutes! How can I benefit from the sun?"

Thats easy. Go out for 3-4 minutes at a time. Do this every day and you will see that over time your skin will develop more resilience to the sun and you will be able to stay out for longer and longer. As an added benefit you will develop a healthy, sexy tan! 

Do not rush this process! The worst thing you can do is assume if 5 minutes is good, 20 minutes must be great. That is NOT the case if you are fair skinned and will burn in that time. 

This will slow your progress and create unnecessary damage to your skin. 

Be patient. Slow and steady is the key. 

Nutrition does have a large impact on your skins tolerate to the sun.

Consuming plenty of healthy fats will improve your skins tolerance to the sun making you less susceptible to burns. It will also improve your overall skin health in many other ways. 

Anti-oxidants such as those found in vegetables are also very helpful in protecting your skin from the skin. 

Eat you vegetables and healthy fats so you can improve your skins ability to tolerate the sun and increase your overall health! 

One particular class of nutrients that plays a very powerful role in skin health and protecting your skin from the sun are oligomeric proanthocyanidins, commonly abbreviated as OPC's. 

Professor Jacques Masquelier developed a way to extract OPC's from pine bark and trademarked the term Pycnogenol®. 

Pycnogenol® has been shown to help prevent sun burns and have many regenerative benefits to the skin. (6)

You can purchase and take this supplement 30-40 minutes before going out in the sun as an excellent alternative to sun screen that will also provide numerous other benefits to your health. 

Opening the curtains upon waking is great, but window glass can block some of the beneficial light spectrums so going outside is ideal. 

I make it a priority to align my sleep schedule with the sunrise so I get to bed early and wake up with the sun at 6:00-6:30 am. (depending on the time of year this changes a bit) 

One of the first things I do when I wake up is go outside (even when it's really cold) and bask in the morning light (even if it's overcast). During this time I drink 32 oz of filtered, mineralized water and do my gratitude journaling. 

I make sure to do this before looking at my phone, checking emails, drinking coffee, or doing anything else. This enables my body to wake up naturally and immerse myself in positivity to ensure I am in the right state of mind to have a successful day. 

I strongly believe that getting sensible sun exposure during the first half of the day is one of the best ways to improve your sleep quality! (mitigating blue light and artificial junk light in the evenings prior to bed is also a very important factor to improve your sleep)  

By applying the strategies covered on how to safely get sensible sun exposure, you will be able to avoid sun burns while reaping all the benefits. 

But, we are all human and sometimes shit happens. 

There will inevitably be times when you spend a little to long in the sun and could benefit from having a topical product you and rub on the burned area that will help to smooth the skin, promote healing and regenerate those skin cells. 

One of the best natural substances to accomplish this is aloe vera. 

Sadly, most of the after sun aloe products on the market are very poor quality and contain many harmful additives. 

I've found that many of the conventional "after sun" aloe vera products aren't using a good extraction method of the aloe plant so it doesn't contain as many of the active constituents. Additionally, many contain harmful additives (such as FD &C colorings and synthetic preservatives) we certainly don't want in or on our bodies. 

That is why I recommend using a homemade sun burn relief combination using very high-quality aloe vera and a few other natural ingredients.

The aloe vera product I use in my practice is made by R PUR Aloe and is called 18x concentrate aloe vera since it has up to 18 times the active compounds than other aloe vera products due to the extraction method they use. 

To make your own homemade after sun concoction is heal your skin after a sun burn (or any burn) is: 

• 1 part 18x aloe concentrate 
• 1 part fractionated coconut oil 
• Optional: 2-3 drops of peppermint and/or lavender essential oil 

Simply combine all ingredients into a spray bottle and spray it onto the areas of your skin with the burn. Allow it time to sit and soak in. 

I know many of you may be thinking, "I would love to get more sun, but I work in a office all day". 

You have to prioritize this healthy habit the way you would prioritize sleep, hydration, exercise, or nutrition. MAKE time for your daily sun exposure during your lunch break. 

Shortly after eating lunch, go on a 15-20 minute walk. Aim to walk in a more secluded environment when you can expose some skin and feel comfortable. If that's not feasible for you, roll up your sleeves and simply do the best you can. 

Take phone calls outside while walking rather than sitting at your desk. 

If you have a meeting scheduled, see if your colleague is willing to chat while walking outside rather than sitting at a desk. 

Lastly, combine your healthy habits to maximize the productivity and benefits of your sun exposure. 

• Do your workout outdoors whenever possible. 
• Go for a walk barefoot at the park or beach to reap the benefits of grounding while you get your sun exposure and steps in. 
• Do some yoga in the park to work on your flexibility. 

The options are virtually endless. 

Don't fear the sun. Exposure yourself safely and reap the numerous benefits to your health and quality of life for years to come! 

Read Next: The 8 Best High Intensity Interval Training Workouts for Quick and Easy Weight Loss

The issue originates because the muscoa lining in the intestines becomes weak and thin. Overtime gaps are created in this membrane and particles can leak out which are not supposed to. 

This article will outline what you can do to heal leaky gut syndrome from good! 

One of the most obvious signs and symptoms of leaky gut is having multiple food sensitivities or allergies. 

Since food particles are getting through the intestinal wall into the blood stream where they don't belong, the body sees them as foreign invaders and creates antibodies in response to the food particles. 

The reaction you may experience from these food sensitive could be: 

• Digestive distress (stomach pain, bloating, diarrhea, constipation, gas, etc) 
• Fatigue/low energy 
• Headache 
• Skin issues 
• Joint pain 
• Headaches 

When ignored these can turn into even bigger problems like irritable bowl syndrome, eczema, chronic pain, arthritis, thyroid disorders, and more. 

Scientific evidence even suggest that leaky gut can be a major cause of autoimmune conditions like type 1 diabetes. (1)

If you are experiencing any of the above mentioned issues it is likely you are dealing with leaky gut to some degree. 

Keep it mind, it's a spectrum. You can have a severe case which is resulting in numerous food allergies and debilitating problems, or a mild/moderate case with can manifest as digestive distress or low energy. 

Another issues that leaky gut causes poor absorption of many nutrients. Proper digestion is a critical component of absorbing the vitamins and minerals our bodies need from our food. When digestion is impaired, we can't absorb and utilize these essential nutrients which then leads to deficiencies. 

The good news is, weather you are suffering from severe leaky gut or not, the recommendations below will be sure to improve your overall health! 

The most fundamental aspect to healing leaky gut is removing the foods that are causing it!

Without completely eliminating the problematic foods for at least 30-60 days (longer the better) you will never be able to fully resolve the issue.

Even just consuming the culprit foods one time can restart the whole process.

It would be like if you fell down and scrapped your knee. As it healed a scab formed. Then every 2 weeks you fall again and scrape open the scab. You repeat this process over and over again and the wound would never heal! 

That is what is happening to your gut. Without complete elimination for adequate length of time for your gut to fully heal, you will never fully resolve the problem. 

The most common culprits of leaky gut are inflammatory foods such as: 

Conventional produce with pesticide reside, especially the dirty dozen

• Alcohol (especially drinking on an empty stomach!)
• Grains and grain products (pasta, bread, crackers, cereal, etc.) 
• Sugars and artificial sweeteners
• Conventional produce with pesticide reside (especially the dirty dozen)
• Vegetable oils and unhealthy fats
• Processed foods 
• Conventional/pasteurized dairy products
• Any foods you are allergic or sensitive to that cause a reaction (even if they are generally recognized as being healthy)

Night shades and lectin containing foods can also be a culprit for some folks as Dr Steven Gundry discusses in his book "The Plant Paradox". If you are unsure if you are reacting to them, try an trial elimination and see how you feel. Then bring them back into your diet one at a time. 

Additionally, many over the counter and prescription drugs can lead to leaky gut so check with your health care provider when assessing what medications may be causing this issue. 

The next step is to repair your gut lining with these 5 gut healing foods.

Homemade bone broth is ideal, but if you must buy it choose organic grass-fed/pasture-raised bone broth. 

2. Fresh-Pressed Vegetable Juice 

3. Healthy Fats 

Good fats like coconut oil, avocados, egg yolks, butter/ghee are all easy on digestion and promote healing. Raw nuts and sprouted seeds can also be beneficial for those who can tolerate them. 

Omega 3 fats DHA and EPA found in wild-caught fatty fish like salmon have powerful inflammatory properties and be really helpful. 

4. Fermented Foods 

Fermented vegetables like sauerkraut, kimchi, and pickles contain beneficial bacteria called probiotics. These probiotics can help to balance the bacteria in your digestive system and benefit the gut. 

Lacto-fermented foods like kefir, yogurt, and cultured raw dairy products can also be beneficial. (must be grass-fed and organic) 

5. 100% Grass-fed & Pasture-Raised Animal Protein 

High-quality animal protein contain an excellent amino acid profile for healing and regenerating the tissue in the gut. 

Avoid conventional, factory farmed (CAFO) animal protein. This can contain harmful compounds and has an inferior fatty-acid profile compared to grass-fed/pasture-raised animal protein. 

Grass-fed organ meats, beef, lamb, pasture-raised poultry and eggs are are excellent to include in your diet when healing leaky gut. The more rare you prepare these meats, the better. Avoid overcooking your animal protein. 

Wild-caught fish like salmon, mahi mahi, sardines, etc. can also be a great choice. 

In addition to the healing foods mentioned above, good quality nutritional supplements can be incredibly helpful in healing leaky gut and improving your digestion! 

1. Colostrum 

Colostrum is the first food of life and contain many growth factors and healing compounds that help to repair the gut. 

It's the single most effective supplement I've used with the people I work with to heal their gut, improve digestion, and enhance their overall health. 

As with any supplement, not all colostrum is created equal. This is by far the best colostrum I have found and the most superior product on the market. 

Enhanced Absorption Liposomal Colostrum Powder - Proprietary Colostrum-LD Tech Provides up to 1500% More Bio-Availability Over Regular Colostrum - 16oz by Sovereign Laboratories Price: $99.95 Buy Now on Amazon Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 12/04/2018

2. Systemic Enzymes 

Systemic enzymes are very different from digestive enzymes and are critical to repair and regenerate tissue in the body. 

They are one of my go to supplements to improve the healing and recovery in the body. 

These are the systemic enzymes I use in my practice and get the best results with: Vitälzym Extra Strength Systemic Enzymes Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you.

3. L-Glutamine 

Glutamine is the most abundant amino acid in the body and is especially important to repair leaky gut. Jarrow Formulas L-Glutamine Powder, Supports Muscle Tissue & Immune Function, 8 Oz Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you.

​4. Collagen 

Collagen is a type of protein that helps with connective tissue, skin, and hair. It can be a great type of protein when healing leaky gut. 

The best way to get your collagen in is by drinking bone broth, but as an added supplements it's great to include in your diet for faster results and on days you can't get your bone broth in. 

Perfect Hydrolyzed Collagen Peptides, from 100% Grass-Fed Brazilian Pasture Raised Cows, Large 660 Gram Container of Collagen Hydrolysate Powder, Highest Bioavailability Price: $38.95 Buy Now on Amazon Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 12/04/2018

5. Digestive Enzymes 

When suffering from poor digestion, taking some digestive enzymes during your meal can help your body break down the food you eat. 

This can be helpful when attempting to repair the gut and restore your bodies normal digestive processes. Thorne Research - Bio-Gest - Blend of Digestive Enzymes to Aid Digestion - 60 Capsules Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you.

The simple act of not eating food for a prolonged period of time may very well be the most powerful and effective strategy to heal leaky gut and improve your overall health! 

Giving your gastrointestinal tract a break provides it time to heal and recover, something it can't do when having to digest food. 

Try incorporating intermittent fasting into your lifestyle which has been proven to balance of microbes in your gut and improve digestion. (2)

You can even do a bone broth fast where you only consume bone broth and water for a prolonged period of time. 

Multi-day fasting can amplify the gut healing benefits but work your way up to this and consult with a qualified health care provider before attempting. 

Stress, lack of sleep, and poor lifestyle choices can also lead to leaky gut among many other issues so do your best to implement health lifestyle practices in addition to these nutritional recommendations. 

Read Next: Resistance Training for Better Physical and Mental Health 

Bone broth has been a staple food in virtually every ancient population throughout history. 

Our ancestors instinctively understood the importance of using every single part of the animal, and the parts most people don't use today were actually revered in the past. 

For example, organ meats like liver and heart were always the most prized part of the animal due to their nutrient density. 

The carcass, bones, and connective tissue never went to waste and were always cooked down into a nutritious broth that carried all the beneficial amino acids, healthy fats, and micronutrients found in those parts of the animal. 

With all the nutritional research coming out, bone broth is making a comeback and becoming very popular lately in the health industry, and for good reason! 

Homemade bone broth is one of the most healing and health-promoting foods on the planet.

Keep reading to learn how to make bone broth and the powerful health benefits of homemade bone broth. 

Bone Broth is made by simmering the bones, connective tissue, and various other part of an (ideally pasture-raised/grass-fed) animal in water for 12-24 hours. 

This low and slow cooking process pulls valuable nutrients out of the bones and connective tissue like collagen, glycine, proline, gelatin, glutamine, and various other vitamins/minerals and micronutrients. (1)

You can use virtually any animal bones to make bone broth including beef, chicken, turkey, lamb, wild game, and even fish. 

The key is using animals that were properly raised on open pastures and avoiding factor farmed (CAFO) animals. The reason is that unhealthy animals from confinement feedlots are subjected to various chemicals, toxins, and antibiotics that get into the skeleton and can make your bone broth less healthy. 

Additionally, pasture-raised/grass-fed/wild animals have a superior fatty acid profile, more omega 3's and less omega 6's compared to grain-fed animals. 

You can purchase bones from your local butcher shop or health food store, or just keep your leftover bones from various dishes and use those. 

I like to accumulate my leftover bones and store them in the freezer so I can gather enough to make a large batch of bone broth all at once. 

Making your own bone broth is very easy to do, but it does take time and patience.

The most convenient option to buy ready-made bone broth from the store. 

Unfortunately, the store-bought broth is far inferior to making your own.

For starters, many commercial brands of bone broth and stock aren't "real". Rather than taking the time and resources to simmer bones for actual broth, companies are combining lab-produced meat flavoring with water and calling it broth. 

As though that's not bad enough, many are adding monosodium glutamate (MSG) to the broths which is a known neurotoxin that can cause serious health problems. (2)

Don't get me wrong, not all companies are doing this. In fact, there are a number of great companies making real, authentic bone broth using grass-fed organic bones and filtered water.

These are the best option for someone who simply can't make their own, but these higher quality options still don't compare with homemade. 

The real issue is that they dilute the bone broth with too much water. Why? Profits. 

The more broth you can produce with the same amount of bones, the more profit you will make selling the product. 

I have never seen or heard of a store bought bone broth that's even remotely close to the concentration of good nutrients and healthy fats as homemade stuff.  

When I make a batch of bone broth, pour it into glass jars and put it in the refrigerator, the next day I can open up the jar, turn it upside down and nothing will come out. 

The reason is that there are so many good fats, gelatin and various other things in the broth that making it very thick when cooled. This is a great indicator of how concentrated or watered down your broth is. 

There's also the freshness factor. If you do buy store bought bone broth, frozen tends to be the best since the freezing process can preserve nutrients. 

Most options are sitting on the shelf for many months before you actually buy and consume it. The valuable vitamins diminish over time, which is why nothing beats having fresh bone broth you made yourself. 

Lastly, homemade bone broth will save you money from having to buy broths and you will be doing your part for sustainability by using the whole animal, leaving nothing to go to waste! 

Bone broth provides your body with numerous benefits. It's one of the best foods out there to treat leaky gut syndrome, improve digestion and gut health, reduce chronic pain and improve joint health, boost your immune system, and enhance your skin and hair health (even reduce cellulite!) 

1. Improve Digestion and Gut Health 

Hippocrates, known as the father of modern medicine once said, "All disease begins in the gut". 

We now know he was right and have come to realize the importance of gut health. Researchers estimate over 70% of our immune systems resides in the gut! 

Many of the nutrients in bone broth like Gelatin have been shown to heal and strengthen the gut lining. (3)

This is a critical component for healing leaky gut, a disorder where food particles begin to leak through the lining in your intestine and get into the bloodstream which can cause numerous health issues including  inflammation, multiple food allergies and sensitivities. 

Bone broth is also very easy to digest, giving your digestive system a break and allowing it a chance to rest and recover. This is VERY important for anyone dealing with digestive distress such as:

• Irritable bowel syndrome (IBS)
• Gas an Bloating 
• Abdominal pains 
• Constipation or diarrhea 
• diverticulitis
• Ulcerative colitis 

Bone Broth is the number one food I recommend to help resolve digestive issues and improve gut health. 

2. Joint Health and Arthritis 

Joint pain is often a result of chronic inflammation and bone broth can have many inflammatory benefits to the body and as a result can be very helpful in eliminating the root cause of your chronic pain. 

Collagen and gelatin are two nutrients found in bone broth that have been proven to help improve joint health and function in humans, as well as improve connective tissue. (5)

3. Improve Skin Health and Complexion 

Bone broth is one of the best food sources of collagen which is a type of protein responsible for maintaining healthy skin. 

It helps keep your skin looking young, clear, and wrinkle-free. Bone broth can also help to reduce cellulite in your skin!

Study done on women ages 35-55 showed that collagen provided great benefit to multiple factors pertaining to skin health. (6)

Bone broth is without a doubt the best way to get your collagen in, but when you don't have any available using a high quality collagen supplement can be really beneficial! 

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4. Strengthen Hair 

The amino acids and nutrients in bone broth can really help to strengthen and improve your hair growth! 

Pre mature balding is a very common occurrence in men, and thinning hair is also a prevalent issue in women. 

Rather than buying expensive hair growth products that may have harmful side effects, try drinking bone broth regularly for thicker, stronger hair! 

​​5. Weight Loss 

Consuming bone broth on a regular basis is an excellent strategy to cut food cravings and supply your body with the valuable nutrients it needs to burn fat and boost your metabolic rate! 

One way to shed those extra pounds quickly in a healthy way is to do a bone broth fast.

Fasting has been proven to really help with weight loss, and having bone broth will supply your body with the key nutrients it needs to make fasting easier. (7)

Additionally, a bone broth fast may be the best way to heal leaky gut and improve your digestion! 

6. Build Lean Muscle Mass 

The amino acids found in bone broth aid in muscle growth and recovery, making it an excellent food option to consume when trying to increase your strength and muscle tone. 

Since the protein is very easy to absorb and digest, it's the perfect food to fuel your muscle gains without causing digestive issues like many protein powders tend to do. 

Bone broth is also a great source of glycine, an amino acid that's been shown to prevent age related muscle breakdown. (8)

7. Boosts Immune System Function 

I'm sure you've heard that soup is a great food to eat when your under the weather. Well, thats due in large part to the healing and health promoting benefits of the broth! 

It's my go-to food anytime I'm feeling sick due to the gut healing, anti-inflammatory, and immune boosting properties. (9)

Making your own bone broth does take time, but it's all passive time. The active part of making broth is quick and easy! 

The only ingredients needed are: 

• Any various bones & connective tissues from a grass-fed/pasture-raised or wild-game animal
• Filtered water 
• Optional: Apple cider vinegar (which can help draw more minerals out of the bones)  

Directions: 

1. Place all bones into a large pot or crock pot and fill with filtered water 
2. Add 2-3 tablespoons of apple cider vinegar 
3. Cover and bring to a boil, then reduce heat to a simmer 
4. Allow chicken/turkey bones to simmer for 12-24 hours, and beef/lamb bones can simmer for as long as 48 hours. Typically, the longer the better. 
5. Optional: add in various vegetables, herbs and seasonings. 
6. Once done, strain out bones using a collander and put into glass jars
7. Seal jars and store in the fridge (or freezer) 

I prefer to make a batch of bone broth without any added vegetables or seasonings since I add those in when I go to make a soup or stew with the broth so I get the full benefit of eating all the vegetables rather than straining them out. 

Phit Tip: After the bones are completely cooked down and strained, you can put them into a food processor and grind them up into a pate consistency for pet. Just be sure to not use any seasonings if you will be doing this step. 

Cooking the bones low and slow for a long period of time allows more of the nutrients to be drawn out of the bones, although you could also make a stock by simmering for 6-10 hours as a quicker alternative. 

The layer of fat that rises to the top of your bone broth can be used for cooking fat and is very healthy fat, especially if you are using bones for high-quality properly raised animals. 

Once your bone broth is completed, you can make various soups and stew by adding vegetables, herbs and seasonings to your broth. 

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