Search Results for: supplements

Dec 14

Why Nutritional Supplements Are Important For Optimal Health and Performance

By Ryan Kennedy, CCN, CFMP | Nutrition , Supplements

Odds are you've heard conflicting information on nutritional supplements.

Considering the multitude of mixed opinions and thousands of products to choose from, it can be challenging for someone to know what to do. 

why nutritional supplements are important

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.

5 Reasons Why Nutritional Supplements are Important 

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

importance of nutritional supplements

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.

Problem With Most Studies Done on Nutrients 

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.

Why Nutritional Supplements are Wrongly Demonized

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. 

Nutritional Supplements are Essential 

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

Nov 29

5 Essential Nutritional Supplements For Optimal Health

By Ryan Kennedy, CCN, CFMP | Nutrition , Supplements

Essential Nutritional Supplements

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.

1. Multiple Vitamin/Mineral Complex

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 SuperNutrition Perfect Family Multivitamin, Iron Free, 240 Count 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

2. Omega 3 Fish Oil 

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 Carlson Labs Cod Liver Oil Nutritional Supplement, Lemon, 16.9 Fluid Ounce 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 Carlson Elite Omega-3 Gems, Norwegian, 1,600 mg Omega-3s, 90 + 30 Soft Gels 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

3) Vitamin D3

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 Carlson Vitamin D3 2000 IU, 360 Softgels 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

4. Probiotic 

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 Pharmax - HLC High Potency Capsules - Probiotics to Promote Gastrointestinal Health in Adults and Children* - 60 Capsules 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

5. Vitamin E 

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 A.C. Grace Company Unique E Tocopherols 120 Sgels 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

Are Supplements Necessary? 


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. 

Essential Supplements for Health 

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. 

Nov 21

Low Cost Alkaline Diet Without Supplements

By Steven Roberts | Phit Foods

So you’re looking to eat an alkaline diet but have two primary concerns:

  • the high cost of alkalizing supplements
  • the high cost of alkalizing foods

We can help!

In this post, I am going to show you how you can afford and eat a low cost alkaline diet without supplements every day.

The Acidic Problem

Everyone wants to eat healthy to feel healthy.

The scientific evidence continues to show that many Americans suffer bad health because of what they eat.

Life is tough and fast paced these days.

It’s just too easy to microwave processed food, or buy some fried chicken and fries at the local fast food outlet.

And unfortunately, many of you out there will swill this food back with a sugary soft drink.

This dietary formula is a recipe for disaster.

The end result is you pack on the pounds and load your body with processed sugar, flour, and sodium and trans fats.

… And lots of excessive acid!

You feel sluggish, lack energy and begin to develop health problems.

Instead of getting off the couch, you stare at some electronic device and munch away on salted snacks.

…And, likely more sodas loaded with sugar.

Cholesterol levels rise along with your blood pressure.

Diabetes 2 abounds amongst the American population today.

It’s time to take action and…

Eat Alkaline – TAKE BACK YOUR LIFE!

A Low Cost Alkaline Diet Without Supplements is Possible. (1)

There is a variety of alkaline diet plans out there. Many of these plans are costly and require the use of expensive supplements.

Supplements are great if you want to alkalize your body fast.

But, you don’t need these expensive supplements to achieve the same results.

You can eliminate acidosis in your body inexpensively along with:

  • Re-balancing your body’s pH levels
  • Losing weight
  • Lowering Cholesterol levels
  • Reducing Hypertension (blood pressure)
  •  Eliminating sugar
  • Reducing the risk of diabetes
  • Eliminating joint pain

And, the best part about it, you do not have to spend an arm and a leg to achieve these healthy results. (2)

Psst!

Here’s another reason to avoid processed foods and fast foods.

You’ll actually save more money by eating the right kind of alkaline food at home rather than shelling out a lot more moolah for what you might be eating right now.

That’s right!

Alkaline meals on a budget are a lot more affordable than you think!

Bottom Line:

Eating natural alkaline foods at home is not only healthier – it’s a lot more affordable and saves you money.

What’s the Big Deal About an Alkaline Diet?

It’s all about body pH balance.

A good body pH balance means you are getting the right kind of minerals and nutrients you need to maintain good health.

The human body is pretty versatile when it comes to eating the wrong kind of diet.

It has its own biological tricks to counter a bad diet.

Your body has many metabolic ways it can use to eliminate the toxic foods you munch on.

But, the problem is this…

It can only eliminate so much on its own.

When it can’t eliminate the sodium, salt, sugar, and trans fats…it stores this muck in our cells.

The cells bloat and excess acidosis begins to wear away at our health. It also packs on the pounds.

An alkaline diet not only helps to neutralize this acidosis, the cells can begin to eliminate this dietary muck.

You begin to feel better, have more energy and also begin to lose weight in the process. (3)

WEIGHT LOSS IS THE BIG BONUS!

Cholesterol levels drop along with your high blood pressure levels.

You are never too old or too young to start changing it all around.

It’s possible you might be thinking you don’t have the budget to do this – but that is completely wrong.

And, if you’re thinking that an alkaline diet consists of fancy foods you don’t know anything about or expensive organically grown food you can’t afford…

YOUR’E WRONG AGAIN!

Every time, you meander through the produce section or down the grocery isles, all this fantastic alkaline food is just staring you in the face.

You don’t have to buy it all at once either. There are so many different varieties and types of alkaline foods out there you can enjoy an abundance of new menu options each and every week.

It’s all about simply substituting acidic foods and replacing them with alkaline foods.

We actually do need some acidic food in out diet.

Most dieticians who are proponents of the alkaline diet suggest an 80/20 ratio of alkaline foods to acidic foods.

Others suggest it can be okay to go with a 60/40 ration.

Some acidic foods do have very valuable nutrients that out body needs. The trick is knowing which ones offer the nutrients and minerals you need.

So, in other words – it’s okay to cheat a little bit…

But just don’t overdo it.

You don’t need to have a lot culinary skills. This is because there are lots of easy alkaline recipes you can whip up in no time at all. (4)

An alkaline diet menu doesn’t have to be anything fancy either. The reason is because it’s just plain ole simple home cooking.

If you can boil or bake – you can eat alkaline. If you can make a salad – you’re in like Flint. (5)

Bottom Line:

A low cost alkaline diet without supplements is easy, affordable and achievable for everyone.

Still not convinced?

Let me prove you wrong with our next section.

35 High Alkaline Foods for Less Than $2.00

Don’t have time to go to the grocery store and buy the food you need for a low cost alkaline diet without supplements?

The amazing restorative alkaline foods I am going to list below all cost less than $2.00 at your local grocery store.

They are foods you are familiar with so there will be no surprises. (6)

I’ll also provide some nutritional info which might even surprise you. This list isn’t going to include any types of meat or fish.

Most red meats are acidic. They should be eaten in limited and small qualities occasionally.

Fish and skinless chicken breasts are best – but always go lean if you go for beef,

Alkaline Diet for Beginners

Here’s out list of the top 35 most recognizable and affordable alkaline foods which you can find in your grocery store to get you started. (7)

Almonds & Almond Milk

A tasty food which is incredibly alkaline. If you have to snack then this is the way to go because you don’t have to eat a lot.

Artichokes

Artichokes are delicious and contain a lot of antioxidants which aid digestion and help cleanse the liver.

Avocado & Avocado Oil

A creamy green fruit which provides a great nutritional punch with lots of potassium.

Basil

A powerful herb which adds flavor to the food you eat and is packed with Vitamins A, Potassium and Calcium.

Broccoli

This should be a “must have” and regular food which offers an array of powerful alkaline nutritional value.

Brussels Sprouts

Loaded with Vitamin C, this vegetable nutrient rich powerhouse also provides loads of fiber.

Cabbage

There’s lots of ways to prepare this great alkaline food, but you also get the extra benefits of helping to prevent cancer which is nutrient rich, provides fiber and is low in calories.

Carrots

Carrots aren’t just tasty they also very alkaline. They help your eyesight along with providing lots of Vitamin A and other nutrients.

Cauliflower

Comes with loads of Vitamin C and you can eat it in a variety of ways such as raw, or steam it or bake it.

Celery

Eat it raw or with a salad, this alkaline food is also a great snack substitute which is really low in the calorie department.

Cucumber

This tasty green is not only very alkaline but it’s also a great way to hydrate because it contains a lot of nutritious water. (8)

Eggplant

Eggplant has loads of recipes but will keep you feeling full without the calorie hit.

Garlic

Of course! Its health benefits have been know for centuries. Also helps lower blood pressure.

Ginger

Ginger not only has detoxifying properties, but is considered a “superfood”. Adds a lot of flavor with any food you cook.

Grapefruit

Surprise! This might taste acidic and sour but it metabolizes as alkaline. It’s also considered one of the healthiest foods on the planet.

Green Beans

High in Vitamins, you also get the added benefit of fiber.

Kale

A must have if you want 1 of the best alkaline foods which is a nutrient giant among leafy greens.

Leeks

A versatile alkaline food which you can include in soups or lots of other recipes but provides a great pH addition to your alkaline diet.

Lemon

Another eye catches like grapefruit because it seems so acidic. But, this fruit becomes alkaline when you eat it and has loads of Vitamin C.

Lentils

A great meat substitute but also has lots of Iron and other vitamins.

Lima Beans

Lima beans also have lots of iron and Vitamin C but are also great when it comes to reducing acidity in the body

Navy Beans

A versatile food which you can use a wide variety of ways. Has lots of iron, calcium and an abundance of fiber.

New Potatoes

A tasty staple which you can top off with chives or basil to enhance this alkaline food even further.

Onion

Onions are a versatile food which shouldn’t just be limited for hot dogs and hamburger toppings (2 meats which you should avoid in any event).

Peas

Peas are not only a great side dish but also have lots of Vitamin C and A.

Peppers

Any kind of color such as red, yellow, or green peppers contains lots of vitamins and add flavor to any dish.

Radish

Not only helps your body become alkaline but also helps to prevent cancer and heart disease along with helping the digestion.

Red Beans

Most commonly known as red kidney beans, they have lots of iron, and vitamins A and C along with loads of fiber.

Soybeans

A great non-meat source which provides lots of iron, calcium and a great source for protein.

Spinach

An alkaline giant you can prepare in a lot of ways to enjoy its superb pH benefits.

Squash

Any kind of squash fits in this group. Lots of vitamins and a great and tasty side dish for any meal.

Sweet Potato

This is a tasty tuber that provides lots of fiber and vitamins which may surprise you.

Thyme

A fantastic herb which boosts the respiratory system and lots of antioxidants which is “must have” for an alkaline kitchen.

Tofu

Vegans know this is a great meat substitute. Though relatively tasteless alone you can flavor it up in a variety of ways.

Tomato

Naturally! Has lots of antioxidants and is surprisingly to many as being very, very alkaline when it metabolizes. Also comes with lots of lycopene.

Zucchini

A flexible food for many recipes this alkaline food lowers the bad cholesterol and has lots of vitamins.

Bottom Line:

Get started with these foods as an alkaline diet for beginners (9)

The above list is just teeny tiny partial list of the numerous alkaline foods you can begin to incorporate into your daily diet.

You can find an abundance of alkaline recipes out there to give your new healthy alkaline lifestyle a great boost to becoming healthier and slimmer in the process. (10)

You might also want to learn more about how to find a Low Cost Alkaline Diet Without Supplements by reading our detailed article.

High Alkaline Foods List – 105 Foods to Alkalize Your Body Fast!

Some Alkaline Supplements to Consider

However, if you do have some extra money, and want to alkalize fast, here are some supplements you might want to consider:

SOURCE NATURALS Alkaline Balance Tablet, 240 Count Price: $26.99 SOURCE NATURALS Alkaline Balance Tablet, 240 Count Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/01/2018

The Slow Carb Diet: My Journey Of Fat Loss And How To Lose 10-15 Pounds Per Month (slow carb, weight loss motivation, healthy diet cookbook, paleo diet, low carb, lose weight fast, diet motivation) Price: The Slow Carb Diet: My Journey Of Fat Loss And How To Lose 10-15 Pounds Per Month (slow carb, weight loss motivation, healthy diet cookbook, paleo diet, low carb, lose weight fast, diet motivation) Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/01/2018

Alkazone Make Your Own Alkaline Water, 1.25 Ounce Price: $12.75 Alkazone Make Your Own Alkaline Water, 1.25 Ounce Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/01/2018

Alkazone - Balance Your pH Booster Mineral Supplement with Antioxidants - 1.25 Fl. Oz Price: $19.25 Alkazone - Balance Your pH Booster Mineral Supplement with Antioxidants - 1.25 Fl. Oz Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/01/2018

 

Nov 12

Top 10 Best Supplements for an Alkaline Body

By Steven Roberts | pH Balance Benefits

If you’re looking for help alkalizing your body, then you know an alkaline diet may not be sufficient to increase your pH.

We can help!

We’ve tried and tested dozens of supplements so we could bring you this list of the top 10 best supplements for an alkaline body.

If you’re in a hurry, we’ve developed a 30 Day Phit Kit which we highly recommend to detox & alkalize your body (you’ll likely drop weight as well.)  You can learn more here.

30 Day Phit Kit

Why Use Alkalizing Supplements?

The reason is simple…

Studies have shown that it is essentially impossible to get ALL the nutrients we need to be optimally healthy through food alone.

Our soils are severely depleted, our environment is more toxic than ever, and our bodies need higher amounts of many key nutrients than we can find in food alone in order to be optimally healthy.

Additionally, consuming enough alkaline foods and minimizing acidic foods can be very challenging, so it is helpful to utilize high-quality nutritional supplements to help keep our body pH ideal and supply ourselves with important nutrients.

There are plenty of beneficial alkaline supplements which can fill the void.

Here, at Living Phit, we put together our list of the top 10 best supplements for an alkaline body.

Top 10 Best Supplements for an Alkaline Body

Well, as many of you know by now from reading articles on this site, we are big fans of the  ConcentTrace Trace Mineral Drops Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you.

  1. ConcenTrace by Trace Mineral Research 

Our Soils today are devoid of minerals and trace minerals  due to commercial farming methods that only add back NPK fertilizers and neglect the importance of all the other minerals and nutrients.

That is why it is difficult to get all the minerals we need through food alone, even with a diet high in fruits and vegetables.

We require minerals and trace minerals to carry our hundreds of important functions in the body.

Minerals are one of the best ways to naturally alkalize your body!

ConcenTrace provides you with a full spectrum of the same bioavailable ionic trace minerals found in nature.

ConcentTrace Trace Mineral Drops Price: $14.99 Our #1 recommended product for weight loss and alkalizing the body. ConcentTrace Trace Mineral Drops Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/01/2018

  1. LEAN GREENS BY YOLI

A single scoop of lean greens will provide you with a full serving of vegetables.

Lean Greens also contains a beneficial source of polyphenols which are shown to be good for the heart.

The 2 main propriety blends found in Lean Greens include

  • NutriPhyll™ – which is a blend of both fruits and vegetables
  • AlkaPhyte™ – a blend of alkaline greens that provide support for creating an alkaline basis for your body

The combination of these 2 propriety blends contains 30 different vegetables and fruits including:

  • Spirulina
  • Chorella, and
  • Ashwagandha

Here’s a more detailed product breakdown of the amazing nutritional components found in LEAN GREENS BY YOLI.

3. ALKAZONE Ph DROPS

Alkazone pH Drops is a “concentrated” form of antioxidant mineral water.

This electrolyte mineral supplement helps to neutralize acidity. Alkazone also provides additional protection to the cells of the body from health damaging free radicals.

Alkazone drops are very versatile.

You use roughly 4 drops in an 8 oz. glass of water and do so 4 times per day.

DO NOT EXCEED 4 DROPS!

And, you can substitute the water for coffee, tea or juice that you drink and offset the acidic effects of these beverages at the same time.

This exceptional product contains the following ingredients which makes it a powerhouse to alkalize your body:

  • Deionized water
  • Potassium lactate
  • Tripotassium phosphate
  • Potassium hydroxide
  • Potassium bicarbonate
  • Potassium citrate
  • Magnesium chloride
  • Zinc lactate
  • Sodium selenite
  • Calcium chloride.

Alkazone - Balance Your pH Booster Mineral Supplement with Antioxidants - 1.25 Fl. Oz Price: $19.25 Alkazone - Balance Your pH Booster Mineral Supplement with Antioxidants - 1.25 Fl. Oz Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/01/2018

Alkazone Make Your Own Alkaline Water, 1.25 Ounce Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you.
  1. ALKALIFE® ALKALINE BOOSTER DROPS

Alkalife® pH Booster drops is also another great product and is a patented alkaline concentrate.

Following their usage instructions you will provide your body with a daily dose of alkaline mineral supplementation to provide well-being and improve bodily performance.

By adding 3 drops of Alkalife® pH Booster drops to an ordinary glass of water, you will raise the pH level of that water to pH level 10 which is very alkaline.

All you have to do is drink 5 glasses of water each day to achieve your alkaline goal.

You can even use tap water instead of having to buy expensive bottled water.

1 bottle of Alkalife® pH Booster drops will provide you with 360 glasses of alkaline water.

This product works by elevating the amount of hydrochloric acid in your stomach. This in turn causes the stomach to produce to produce bicarbonate which finds its way into your blood stream with an alkalizing effect to improve your health.

You flush out the acidic waste during the urinary process and improve your health and well being in the process.

Alkalife Alkaline pH Booster Drops, 1.25 oz Bottle Price: $13.19 Alkalife Alkaline pH Booster Drops, 1.25 oz Bottle Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/01/2018

Alkalife Alkaline pH Booster Drops, 1.25 oz Bottle Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you.
  1. Växa® Buffer pH™ Capsules.

These capsules contain all-natural buffer mineral salts and homeopathic ingredients. The ingredients have been formulated to support the normal acid/alkaline balance in the body.

Växa® Buffer pH™ Capsules support the body’s normal detoxification processes to maintain normal body pH levels.

In addition to providing alkaline support to the body, Växa® Buffer pH™ Capsules also replaces vital minerals which you might have in insufficient qualities.

Here is a breakdown of the patented formula of natural ingredients including:

  • Specifically Targeted Homeopathics –Support the body’s abilities to flush toxic wastes and rebalance body pH levels.
  • Base Of Carbonate Complexes – Provides natural alkalizing agents to establish essential pH levels within the body’s intracellular spaces, interstitial fluids and cardiovascular system.
  • Aloe Vera –Provides 20 amino acids and assorted peptides and alkaloids to help naturally balance pH.
  • Berberine Alkaloid – To support a healthy digestive tract and circulatory system.
  • Nux Vomica –To help maintain a healthy circulatory system.

Vaxa International - Buffer Ph, 120 capsules Price: $20.95 Vaxa International - Buffer Ph, 120 capsules Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/01/2018

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  1. ENZYMEDICA pH CAPSULES

This product has been formulated provides a delivery of its vital nutrients to the small intestine and bypasses the acidic environment of the stomach.

Enzymedica pH capsules restores pH balance and optimizes the body’s enzymes and enzyme activity.

The product also provides pH test strips so you can see how you are doing.

Product ingredients are both vegetarian and Vegan.

The product is free of egg, diary, preservatives, sucrose, soy, wheat, yeast, nuts, corn, gluten, casein, potato, rice, artificial colors or flavors.

 Here is a breakdown of the ingredients:

Supplement Facts

Serving Size: 1 Enteric-Coated Table

Servings per Container: 120

Amount Per Serving % Daily Value
Calcium (from Algae) 30 mg 3%
Magnesium (from Algae, Magnesium Citrate) 4 mg 1%
Sodium (from Sodium Bicarbonate) 7 mg < 1%
Potassium (from Potassium Bicarbonate) 47 mg < 2%
Herbal Blend
Marshmallow root, papaya leaf
40 mg *
Amylase Thera-blend™ 2500 DU *
Cellulase Thera-blend™ 600 CU *
Pectinase (w/Phytase) 200 Endo-PGU *
Lipase Thera-blend™ 220 FCCFIP *
Protease Thera-blend™ 1000 HUT *

Enzymedica - pH-Basic, Enzyme Optimization & pH Balance, 120 Capsules (FFP) Price: $28.49 Enzymedica - pH-Basic, Enzyme Optimization & pH Balance, 120 Capsules (FFP) Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/01/2018

Enzymedica – pH-Basic, Enzyme Optimization & pH Balance, 120 Capsules (FFP) Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you.

7. GREEN SUPERFOOD

The nutritious Amazing Grass® Green Food Blend contains all the vital and necessary vitamins and minerals your body needs to maintain good health.

You can add this product to any beverage to get a positive start to your hectic work day.

This amazing blend contains both detoxifying and alkalizing to not only rid your body of acidic and other toxins, it will help restore you’re your body’s pH levels in the process.

Super GreenFoods’ product has a proprietary blend of the following ingredients to help achieve good health including:

  • Organic, non-GMO wheat grass, alfalfa, spirulina, barley grass, spinach and broccoli, and
  • Carefully chosen mixture of spices, herbs, vegetables and fruit, and
  • 12 cleansing agents

This product will help detox, alkalize and re-vitalize all at the same time.

Amazing Grass Green Superfood Organic Powder with Wheat Grass and Greens, Flavor: Chocolate, 60 Servings Price: $28.75 Amazing Grass Green Superfood Organic Powder with Wheat Grass and Greens, Flavor: Chocolate, 60 Servings Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/01/2018

Amazing Grass Green Superfood Organic Powder with Wheat Grass and Greens, Flavor: Chocolate, 60 Servings Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you.
  1. Pure Synergy Superfood

The vast majority of people do not get your proper amount of vegetable requirements.

It’s a simple fact that leafy green vegetables are the best way to alkalize and help your body detox itself from the acidic diet we eat today.

The most efficent and easy way to get your daily intake of greens is with a high-quality organic green superfood power.

Pure Synergy USDA Organic Green Superfood Price: $54.95 Pure Synergy USDA Organic Green Superfood Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/05/2018

… and it tastes really good!

Pure Synergy greens powder has an incredible combination of antioxidants, fibers, probiotics, a gentle detox blend, and a healing enzyme blend.

  1. AlkaCare pH™

AlkaCare pH™ is a dietary supplement which provides both a powerful pH Balance and Alkaline support for your body.

This product is combined with both ionic minerals and antioxidants such as:

  • Calcium
  • Magnesium
  • Potassium
  • BerryRich® 188 mg

1 scoop a day is all your need to help restore the pH levels of your body to detoxify at the same time.

AlkaCare pH™ also contains the following proprietary fruit blend to give additional nutrition to achieve a healthy result including:

  • Grape
  • Pomegranate
  • Strawberry
  • Cranberry
  • Blueberry
  • Raspberry
  • Bilberry
  • Stevia Leaf Powder

This product does not contain artificial preservatives, colors or sweeteners; no dairy, gluten, soy, wheat or yeast.

AlkaCare Natural Clear Mouthwash and Gargle, 16OZ. Price: $16.80 AlkaCare Natural Clear Mouthwash and Gargle, 16OZ. Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/01/2018

AlkaCare Natural Clear Mouthwash and Gargle, 16OZ. Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you.
  1. PLASMA pH DROPS

If are able to manage to eat nutritionally but still want to help your body alkalize further then you might want to consider Plasma pH Drops.

Most water that people drink tends to be slightly acidic in nature.

Many health experts believe that the water you drink should have a pH level of between 8 to 10.

Plasma pH drops can be the ideal solution to achieve the alkaline effect you want.

These drops will help eliminate acidic and toxic waste while enhancing the oxygen content in your blood stream.

The beneficial effect of this oxygen increase will help decrease negative elements that thrive in a low oxygen environment including:

  • Yeast
  • Mutating Cancer Cells
  • Bacteria

When your body becomes too acidic from an unhealthy diet, the body will rob the muscle and bone cells of both calcium and magnesium to compensate.

This is an excellent way to offset the toxic process of our unhealthy diets.

Plasma pH Drops 2 oz by AlkaVision 115 Servings - Original Price: $29.95 Plasma pH Drops 2 oz by AlkaVision 115 Servings - Original Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you. Last Updated: 09/01/2018

Plasma pH Drops 2 oz by AlkaVision 115 Servings – Original Full Disclosure: We earn a commission if you click this link and make a purchase, at no additional cost to you.

BOTTOM LINE:

Even if you can’t maintain a healthy diet, there are plenty of alkaline supplements to help your body compensate.

If you want to rid your body of toxins, add dietary and nutritional supplements and become more Alkaline at the same time…

Consider Living Phit’s choice for the Top 10 Best Supplements for an Alkaline Body

Jan 08

The Perfect Diet – Exactly What To Eat To Optimize Your Body, Brain, and Life

By Ryan Kennedy, CCN, CFMP | Nutrition , Weight Loss

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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.

Customized Nutrition for the Perfect Human Diet

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. 

Essential Basics to Any Good Diet 

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. 

The Problem With The Average Diet 

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. 

Listen to Your Body 

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. 

Initial Nutrition Plan to Reset and Heal Your Body 

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: 

Typical day of Eating

Breakfast: Fresh-Pressed Vegetable Juice With + 2-3 pasture raised organic eggs (cooked to your liking) + 1/2 Avocado with Sea Salt  

  • 4-5 stalks celery 
  • 1 lemon or lime 
  • 1/2 cucumber 
  • Fresh Herbs: Small handful of cilantro and/or watercress and/or parsley (herbs can be substituted based on availability) 
  1. First, fill glass container that will be collecting your juice with ice 
  2. Start by pressing one bunch of herbs through your juicer 
  3. Then use a celery stalk to break up any clumps that have trouble passing through the juicers 
  4. Continue process until all vegetables are juiced
  5. Drink right away! The valuable nutrients and enzymes in your juice degrade very quickly after it has been pressed. Hence the importance of “fresh-pressed”

Lunch:  Wild-Caught Salmon and Grilled Asparagus 

  • 4-6 oz fillet of wild salmon 
  • 8-12 asparagus spears 
  • 2 tbsp grass-fed ghee 
  • Salt, pepper, seasonings of choice to taste
  1. Sauté asparagus in 2 TBSP of butter 
  2. Season salmon fillet and add to pan 
  3. Cook until done (I prefer rare salmon of an internal temperature of 115-120 F)  

Dinner: Bone Broth Vegetable Soup

  • 2 tbsp Grass Fed Ghee or butter
  • 64 oz 100% Grass-fed organic beef bone broth 
  • 13 oz coconut milk 
  • Optional: 1 lb grass-fed organic beef or lamb
  • 1 organic purple onion
  • 1 lb organic green beans
  • 5 large organic carrots
  • 6 stalks organic celery
  • 1 lb organic brussel sprouts
  • Fresh organic rosemary
  • 1 tbsp dried oregano
  • 1 tsp turmeric
  • 2 tsp cumin
  • 2 tsp chili powder
  • 1 tsp paprika
  • 2 tsp garlic powder
  • 1 fresh squeezed organic lemon
  • Salt and pepper to taste

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! 

Advanced Nutrition Plan for Optimal Health 

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 

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. 

Breakfast: Coconut Avocado Smoothie

  • Ice ❄️
  • 1/4 cup lime juice (~2 limes)
  • 1/2 avocado
  • 1/2 large cucumber
  • 1 cup leafy greens
  • 10-12 mint leaves
  • 8-10oz RAW grass-fed goats milk (or coconut milk or macadamia nut milk) 
  • 1/2-3/4 tsp Stevia (depending on desired sweetness)
  • 2-3 raw pasture-raised eggs (or 1-2 scoops grass-fed collagen protein) 
  • Option: vitamin C powder, silica drops,  dehydrated greens powder, or any other nutritional supplements of your choosing 

Directions:

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

Lunch: Wild-caught Mahi Mahi Ceviche 

Ingredients:

  • 1-2 lbs wild-caught mahi mahi 
  • 4-6 organic heirloom tomatoes
  • 1 organic cucumber
  • 1 bundle organic cilantro
  • 1 organic yellow bell pepper
  • 1 medium organic onion
  • 1-3 organic jalapeños or serrano peppers 
  • 4-5 organic limes
  • Seasonings to taste (Salt, pepper, garlic powder, chili powder, etc.)
  • Top with avocado 🥑

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 

Ingredients: 

  • 1 sweet potato 
  • 2 TBSP coconut oil 
  • 1 lb grass-fed ground beef 
  • Spinach or leafy greens of choice 
  • Guacamole 
  • Seasonings of choice: salt, pepper, paprika, chili powder, etc. 
  • Fresh watermelon (or fruit of choose) 

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 

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 

Closing Thoughts 

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

Dec 28

Aloe Vera Benefits- Heal your Skin, Improve Digestion, and Enhance Your Health

By Ryan Kennedy, CCN, CFMP | Lifestyle , Nutrition

aloe vera benefits

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.

Types of Aloe Vera 

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 Nutrition Facts 

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) 

Aloe Vera Benefits 

1. Heal Skin Burns 

This is likely the most widely known use for aloe vera. Tons of "after sun" skin products containing aloe vera are found on store shelves. 

Studies have proven the ability of aloe vera to heal burns and reduce the pain and swelling related to burns. (3)

This goes for sun burns, but also for any time of burn whether it be inflicted by stove top, hot water, camp fire, etc. 

aloe vera for sunburns

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 

Anyone whose suffered from a cold sore knowns how annoying they are! I mean a big sore on the inside or outside of your mouth is embarrassing and inconvenient! 

Aloe Vera can help! It has been shown to help cold sores heal more quickly when applied topically 2-3 times/day. 

This is likely due to the nutrients it contains and it's anti-viral & anti-inflammatory properties. 

aloe vera for 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. 

Aloe Vera Alkalizing 

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. 

What to Look For When Buying Aloe Vera 

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

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Dec 26

Sore Throat Natural Remedies

By Ryan Kennedy, CCN, CFMP | Lifestyle

Sore throats can be very painful and make swallowing food or beverages very difficult. 

They can be caused by many potential reasons but it's most typically due to a bacterial or viral infection and is often the first symptom for many folks when getting sick. 

A sore throat is any type of inflammation in the throat and tonsil area that causes pain, swelling, itchiness or irritation of the throat. 

10%-30% of people go to their health care provider for sore throats every year. That equates to millions of people! (1)

sore throat natural remedies

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!

10 Sore Throat Natural Remedies 

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

Chamomile tea is a common sore throat remedy since it's anti-inflammatory properties can help to soothe the pain and irritation. It can also support the immune system in fighting off the root cause of your sore throat. 

Squeezing in fresh lemon will aid in the soothing ability of the tea and provide additional nutrients that will benefit your immune system. Option to add a touch of honey to this combo. 

I've found any warm beverage helps to soothe a sore throat so even if you just has warm water with fresh lemon and honey or any type of tea you have around. It can all be beneficial in healing your sore throat. 

Natural remedies for sore throat

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 fatshigh-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 

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 warm, delicious food is very healing to our bodies and easy on our digestive system. It contains many essential nutrients and amino acids that can boost our immune system function. 

It's the perfect food when your under the weather and the warm, savory broth can help to soothe sore throat pain. 

Bone broth for sore throat

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

8Echinacea  

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. 

What To Eat With 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 and Lifestyle Factors Are Essential 

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

Dec 17

Sensible Sun Exposure Benefits Your Mental & Physical Health

By Ryan Kennedy, CCN, CFMP | Lifestyle

Sensible Sun Exposure

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.

Sunlight Can Transform Your Health 

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.

What they don’t highlight enough is the importance of sun exposure for hundreds of biological processes to occur under your skin.

One of the notable reasons sunshine makes you feel so good is that your body releases beta-endorphins when you are in direct contact with sunshine. 

Exposure to the sun also causes your body to release nitric oxide, which has been shown to help normalize blood pressure, increase exercise performance, and enhance your sex life. 

When you exposure your body to sunlight you are receiving the powerful energy from the sun that powers many important functions in your body. 

Sun Exposure and 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.  

Vitamin D From The Sun 

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. 

Optimal Vitamin D Levels 

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 Carlson Vitamin D3 2000 IU, 360 Softgels 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

Sensible Sun Exposure and Cancer 

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. 

How to Maximize The Benefits of The Sun While Minimizing the Dangers 

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! 

Nutrition Impacts your Skins Tolerance to The Sun

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. 

Start Your Day With Sunlight 

Sunlight is the most important factor for setting our circadian rhythm (biological clock). (6)

Back in the day before artificial lighting, humans would wake with the sunrise, getting their fix of morning light everyday to keep their biological clock on point. 

Sadly, most people rely on artificial junk light to star and end their day. As though thats not bad enough, most are under it during the day leaving minimal outdoor time to get good quality sunlight. 

This wrecks havoc on your circadian rhythm, eye sight, and overall health. 

Sensible Sun Exposure Benefits

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)  

How to Heal A Sunburn 

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. 

How to Get More Sun Exposure With a Busy Schedule 

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

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Dec 12

Top 5 Foods for Healing Leaky Gut

By Ryan Kennedy, CCN, CFMP | Health Conditions , Nutrition

Leaky gut syndrome is a common issues that inflicts millions of people, many of which don't even realize that they have it. 

The reason is because leaky gut can cause many diverse symptoms people don't usually associate with gut issues. Everything from low energy to autoimmune conditions to thyroid problems and much more. 

Leaky gut is also referred to as intestinal hyper-permeability, and is when the food particles begin to leak through the intestinal wall which can lead to all sorts of problems including systemic inflammation. 

Healing leaky gut can be tough, but with proper nutrition and natural supplements it can be done effectively. Keep reading to learn how you can heal leaky gut and optimize your health! 

Healing leaky gut

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! 

How to Know if You Have Leaky Gut 

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! 

Naturally Healing Leaky Gut FOR GOOD!

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.

Top 5 Foods for Healing Leaky Gut 

1. Bone Broth

Bone broth is very healing and nourishing to the gut and body. It's easy to digest making it an excellent option to incorporate into your diet when resolving any digestive issues. 

Bone broth contains many important amino acids like proline and glycine which help to repair the gut lining. It's also a great source of collagen protein which is essential for healing connective tissue and also helping your hair and skin.

How to make bone broth

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

2. Fresh-Pressed Vegetable Juice 

Vegetable juice contains numerous micronutrients that are easy to absorb and very bioavailable! 

It's incredibly nourishing to the body and digestive system. 

While fiber can be a healthy part of your diet, raw vegetable fiber can be very difficult to digest and hard on the intensities. Since it's so rough it can aggravate the intestinal lining so for people dealing with digestive issues it's best to have fresh-pressed vegetable juice.

As an added benefit, vegetable juice can also be very alkalizing to your body which can help your body in many ways! 

Check out our article on Juicing Vegetables to learn how to get the most out of your juice and common mistakes to avoid. 

Healing leaky gut with 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. 

Best Supplements for Healing Leaky Gut 

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 Enhanced Absorption Liposomal Colostrum Powder - Proprietary Colostrum-LD Tech Provides up to 1500% More Bio-Availability Over Regular Colostrum - 16oz by Sovereign Laboratories 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 Perfect Hydrolyzed Collagen Peptides, from 100% Grass-Fed Brazilian Pasture Raised Cows, Large 660 Gram Container of Collagen Hydrolysate Powder, Highest Bioavailability 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.

Healing Leaky Gut With Fasting 

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 

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Dec 10

How to Make Bone Broth to Heal Your Gut and Lose Weight

By Ryan Kennedy, CCN, CFMP | Nutrition , Weight Loss

How to make bone broth

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. 

What is 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. 

Problems With Store Bought Bone Broth and Why Homemade is BEST

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! 

7 Health Benefits of Bone Broth 

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 

Researches have found that the extract process gives bone broth more bioavailable minerals that your body can easily use, and even provides chondroitin and glucosamine which are compounds that have been proven to help with joint health and osteoarthritis. (4)

Health Benefits of Bone Broth

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! 

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 Perfect Hydrolyzed Collagen Peptides, from 100% Grass-Fed Brazilian Pasture Raised Cows, Large 660 Gram Container of Collagen Hydrolysate Powder, Highest Bioavailability 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

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)

How to Make Bone Broth 

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. 

Read Next: 5 Essential Nutritional Supplements for Optimal Health

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