#organifi go packs

[lilycollin97-blog]

Check Out Organifi Green Juice Reviews And Adjust to A Healthier Living

One does not have to think much in between when we have Organifi Green Juice Reviews to get and choose on what is best for us. It works very nicely for nearly anybody and was made to collect all of the advantages which our physical body requires. This is the reason why they have been tried and tested time and again and for this once you take a look in Organifi Green Juice Reviews in any given point of time all you will find is satisfactory judgements. Who'd have known that the remedy to the answer we are looking for as a way to remain healthy places in a bottle, well perhaps not some thing but a trusted brand that is concerned about our wellbeing. Should you ever feel like trying it consider examining Organifi Green Juice Reviews until you collect one and go on although the choice is according to individual taste. This is essential because you have to understand what you are currently procuring and everything you may expect from this complete. Quit by eliminating matters which don't matter and instead focus on replenishing on quality health 21, bettering your quality of life regimen. And in the event that you ever chance to cross by Organifi Green Juice Reviews earlier or later you will see that they are a power-packed item that is extremely much needed to our state of being happy and prosperous and healthy.

The most useful part of making it part of your daily intake is they are sourced through means and supply all critical nutrients because. So we will arrive at the conclusion that it is all natural and after that taste good too. We consume intellectual nutrition why settle for other things other than food items, when we have options within the way. Bearing this in mind every one of us should overcome the thought of amassing junks and choose the path that is more healthy and settle with consumption that can boost living.

[nyortor]

Meal Replacement For Men – Golden Opportunity For Beginners

Trying to just too strenuous in order to a meal and also body fat, meal replacement shakes could certainly be sure you consider follow. It is usually one easy tactic to take care of your whole body having essential nutrient elements together in addition to substances. On the other hand, the market is really full of individuals meal replacements. Not individuals may function together with best meal replacement shakes. Many maybe even state they are which often, but are absolutely a regular nutritionally packed berry or even essential protein talc. In this particular foremost decide to buy, my spouse and i stowed attaining very well a version of those imposters. Nonetheless, rather leaving behind, some of us known to be the main critical elements and therefore ended up with best fat-burning meal replacement shakes. And we will ensure that your spend money on experience will never look for goofy just as ours. Just after researching a hundred complete replacement shakes and consideration, all of us features in a learn meal replacement shakes aren't simply common health smoothies.

On the other hand, them to had education nutritional and thus essential fatty acids which can shorten unwanted weight. In keeping with a handful of analysts, PhenQ Complete Meal Shake, Earth Echo Golden Superfood Bliss, Exante meal replacement shakes, Instant KnockOut Complete, Ikaria Lean Belly Juice, Okinawa Flat Belly Tonic, Lanta Flat Belly Shake, and Organifi Complete Protein All-in-One Mix needs to be the central number of every single and every obesity particular. First, my spouse and i pointed out that when they are looking into a handful of beneficial points, seeking meal replacement supplement which have been competent turned out to be an easy task. Currently, fit, what exactly needed good reasons performed we will look at? Okay, they're Protein Sources, Protein Dosages, Fiber Dosages, Ingredients, Macronutrient Balance, Texture, Taste, and Mixability. People today decide meal replacement shakes for assorted top reasons. May just take most of these dusts purely to drop some weight, while some others assimilate these products into their demanding day-to-day lives just to save a bit of time. However ,, let's examine the entire issues, shall we? Creation essential basis for employing best meal replacement shakes could possibly be weight management. One can browse this fabulous website to possess finalize information with reference to meal replacement 2022.

It is possible to minimal calories on a good portion just by displacing merely a simple entree with one meal replacements. As one example of, as an alternative for going on a 700-calorie snack, you got simply a 200-calorie meal replacement wring. Still, that protein shake as well as dining event may possibly very much the same nutrients. Plus most instances, the particular meal replacement shakes with the proper amount digestive tract may well magic your head on assuming that you're completely full. This method trait should certainly enhance a new body’s ideal weight elimination strategy and also people to minimize tenacious overweight fairly quickly. Using a correct scheduled meal needs you to definitely park and then taste all of the small parts with nutrition carefully. That may be a burdensome aspect for people that live his lifestyles which includes a snug book. Switching over a type of food items by way of a meal replacement move can have the particular opportunity to conclude the lunch break, for instance, around just 5 minutes. To be told about your best meal replacement 2022, women and men can click on these pages.

[jauctin]

How To Gain Expected Outcomes From Meal Replacement Powder?

In cases where you’re for any moment's notice, earning your own meal replacement shake is a great option. You might brief on time throughout, or you will search to trim down bodyweight shut off your skin. Holiday break intended for taking protein shakes, you can keep all around health in balance because of using each of them. There are thousands of meal replacement powder alternatives to go for, and can stay stressful to choose a solution. Not many juice powder is done consistently. Watch out for the best way individuals meal replacements tend to be grouped. Numerous protein powders or shakes plus nutritionally packed berry or even shakes are viewed meal replacement shakes. Be sure you are obtaining the exact same vitamins just like you can coming from a comprehensive nutritious meal. Look at the shake shakes caloric intake, fiber, vitamins, minerals, carbs, protein, and various other beneficial worsens. If you aren't thinking full when alcohol consumption the perfect meal replacement supplement, it’s period to plunge to an alternative trademark! We could limit the actual of deciding on your protein shake powder immediately.

Let’s end up in this evaluations of the best meal replacement shakes 2022. According to experts, PhenQ Meal Shake, Earth Echo Golden Superfood Bliss, Exante meal replacement shake, Lanta Flat Belly Shake, Organifi Complete Protein, Green Regimen Elite Protein, Vegan Protein Smoothies, Garden of Life Raw Organic Meal, RSP TrueFit, and Instant Knockout Complete will be the best meal replacement shakes for losing weight, and the ones needs to present principal interest only to these kind of methods. A very person’s root cause of taking some meal replacement would be specific to easily these items. Some individuals utilizing take in grains to trim down extra weight and also increase their user. Folks might be too energetic to have fun with a real entre also take a suitable meal replacement shake and surprisingly, instead to find the nutrients and vitamins outside the fat performance day by day. Those who are extensive meal replacement shakes for weight reducing, make no mistake which experts claim it’s hugely concrete for a intent. Your primary calorie consumption probably will minimize during the time you encompass greater meal replacement products to the food plan. Here is an example, in place of the consumption of a 500-800 calorie lunch, perhaps you may solely utilization regarding 120-200 calories by just consumption some meal replacement shake of your preference. To check another recommendation of the main best meal replacement supplement, it's possible to see this site.

Even though you will get an equal nutritional value in both the more common scheduled meal and buying a replacement shake at the type, developing a meal replacement shake helps keep reduced energy to inspire fat burning. Diet inhibitors in certain of all of these meal replacements can consist of green tea extract in addition to caffeine containing drinks. All the other drink powder choices incorporate alot more basic elements that include linens which might limit ones own desires and thus trim hankerings to encourage slimming since you will stay the consumption of a smaller amount of diet using the benefits of these logically compounded materials from the shake. Should beverage meal replacement shakes resulting from a hectic schedule, you can experience a nourishing compact recipe by means of sipping a good solid meal replacement cocktail powder. The item prevents the reserves much higher, and that you will definitely not stop responding from your stress of getting in the process hunger during the day. And also, there’s even less dish training you will probably have to execute by causing a real meal replacement shake vs . . a real dinner. Anybody can check-out this amazing site to get exactly the exact best meal replacement 2022.

[warcsul]

Why People Prefer To Use Meal Replacement

If you’re out and about, crafting your meal replacement shake is actually a great choice. You will be short punctional through the day, or you'll just be be looking decrease pounds right off our bodies. Trip you are probably regarding consume protein shakes, you can keep your in balance using alocohol consumption these items. There are numerous meal replacement powder options to pick out from, and it may often be tricky to buy person product. Not every alcohol beverage powder is produced quite as. Watch out for the easiest way each of these meal replacements happen to be grouped. A handful of protein or even shakes and so nutritionally packed berry shakes are thought of as meal replacement shakes. Make sure you are getting the exact same nutritional vitamins because you is going to from your comprehensive entre. Examine shake or even shakes calorie intake, fiber, vitamins, minerals, carbs, protein, along with other beneficial natural elements. Models atmosphere final once alocohol consumption your meal replacement supplement, it’s time for you to plunge to a good solid brand! Deal with identify the of choosing the protein shake powder these days. Let’s start this search engine rankings of this best meal replacement shakes 2022. According to experts, PhenQ Meal Shake, Earth Echo Golden Superfood Bliss, Exante meal replacement shake, Lanta Flat Belly Shake, Organifi Complete Protein, Green Regimen Elite Protein, Vegan Protein Smoothies, Garden of Life Raw Organic meal replacement for men, and Instant Knockout Complete may be the best meal replacement shakes for losing weight, those should preferably lend key concern to this type of treatments. The perfect person’s root of alcohol consumption any meal replacement is going to be specialized to only individuals. A lot of folks put these to work gulp dusts to body-weight and in addition enhance their concern. Other folks might be excessively very busy to a genuine evening meal plus take a fabulous meal replacement shake rather than to find nutritional vitamins they need to operate onrr a daily basis. For those over eating meal replacement shakes to drop pounds, there is no doubt which experts claim it’s remarkably concrete to make the milestone. All your calorie consumption would certainly lessening whilst you add greater meal replacement alternatives on your meal plan. For illustration, in lieu of the consumption of a 500-800 calorie lunch, you'll single ingestion in regards to 120-200 calories merely by sipping a very meal replacement shake had in mind. To know more information on the particular best meal replacement supplement, anyone can pay a visit to our site.

Even though you could possibly get equivalent vitamin supplements throughout most of the meals and in addition replacement shake within the example, by way of a meal replacement shake are able to keep a smaller amount of excess fat to stimulate slimming. Loss of weight inhibitors inside a of people meal replacements involve green tea leaf plus a level of caffeine. Some other have powder alternate options carry increased active ingredients particularly roughage which might restrict your favorite the urge for food and then chopped hungers to encourage weight reduction because you will just be the consumption of even less your meals aided by the conveniences of each of these tactically mixed things around the shake. Whenever you actually eat meal replacement shakes as a consequence of schedule, get ready to experience a nourishing compacted mealtime definitely sampling a good meal replacement beverage powder. The product preserves your power stores substantial, and you will then absolutely not accident of your power to get in addition anxious each day. Additionally, there’s less scheduled meal training that you will have to accomplish start by making a meal replacement shake in comparison with a typical meal. You may travel to this informative to have more knowledge about the actual best meal replacement 2022.

[zeangkal]

How You Can Use Detox Teas In Positive Manner?

Very poor bodyweight is probably the prevalent concerns in today’s current day modern society because of the lousy lifestyle of people. Most individuals are totally totally hooked on unfavorable routines plus they are having packed dishes, due to which their particular health move forward through many poisonous compounds that reduce the rate of metabolism. Anytime metabolic approach minimizes, individuals commence wearing the whole body body weight each day, and it could be fairly demanding for women and men to have an way of living with typical tummy excess fat. Caused by a lot more fat around your belly, individuals deal with a number of troubles that could be harmful, for example, better-bad cholesterol, high blood pressure portions, big blood sugar, center problems, and a lot more. Put together with these health problems, folks also deal with numerous troubles inside their each day life-design. Quite a lot of chronically obese people want to have a thin process, and decreasing additional weight isn’t much easier for everyone quickly. There are several fat loss items that express to reduce excess fat and improve whole program general health.

Quite a lot of healthcare professionals are promoting detox teas to virtually every chronically overweight private due to the fact a detox tea provides the capability to remove hazardous unhealthy unhealthy toxins and boost metabolic process. Using the detox tea that works cleanse tea, men and women could go through a easier metabolic rate and a lot better stamina. People get a number of well-being benefits by having the detox cleanse teas, and people can readily have a lean approach with the assistance of the products. Everyone is loaded with lots of options of detox cleanse teas to reduce fat around your tummy and over-all extra fat, nevertheless choosing one might be sophisticated for virtually every personal. When men and women make each choice intelligently, they have the capability to acquire the best herbal detox tea. People who would like to get the best detox tea for weight loss must consider these troubles before obtaining, including, resources, advertised optimistic aspects, organization standing upright & study lab screening, design, selling price, and critiques. People with anticipations to discover the best detox tea to burn fat together with other particulars can feel liberal to check out this page.

Having the best detox tea products is possible for each and every personal without analyzing these elements for the reason that several experts caused so that it is much less challenging for everyone to choose the appropriate variety by suggesting the best detox teas that work, for instance, All Day Slimming Herbs, Sleep Slim Tea, Eat Stop Eat Fasting Tea, Flat Belly Tea, Simple Life Nutrition Moringa Tea, Gluconite, PT Trim Fat Burn, Organifi Gold, Tea Burn, Everlong detox tea, SkinnyFit detox tea, Total Tea Energy Tea, Yogi detox tea, Herbaly Ginger Tea, and much more. With the assistance of the top detox teas, individuals can take away excess weight and raise liver organ organ overall performance without difficulties. The best detox tea cleanse formulas supply far better intestinal manage, immune system system, and creative imagination efficiency to each exclusive. Significantly far better is usually to simply click this website or head to see our recognized website for more information and facts about the best detox tea for weight loss.

[theanswersau]

ORGANIFI REVIEW 2020 – My Real Review

In 2015, Drew Canole, a self-educated health and fitness expert, founded Organifi, a company that manufactures dietary supplements. Drew, an author of several books on health and fitness, is also the founder of FitLife TV, an educational/inspirational website where he uploads articles and videos bothering on healing, health and fitness.

On the Organifi Review Shop website, it is narrated that the founder, Drew, discovered the amazing, life changing power of superfoods while trying to find solutions to his overweight challenge. He subsequently started sharing and updating his story, the encouraging results from the superfoods and the overwhelming support of his viewers motivated him to create the Organifi Superfood brand.

What Is Organifi?

Organifi, as mentioned earlier, is the name of the company that produces the Organifi food supplements. Their flagship product and one of their major supplement, Organifi Green Juice Powder is popularly referred to as “Organifi Review ” by many people. Organifi Superfoods are unique formulations made from a combination of a good number of powerful superfoods, gently dried, blended and packaged in a manner that makes it easier to prepare and delicious to consume. Organifi makes it possible for you to drink green juice without going through the hassles of chopping, blending, juicing and the cleanup process that follows afterward. You simply mix the product, which is in a powder form, with water, milk, or add into a smoothie to create an instant green juice drink bursting with nutritional benefits and healing properties.

Organifi supplements are made with organic green herbs that have been expertly dried and pulverized in a way that helps the superfoods preserve and retain all their nutrients, and avoid microbial degradation and deterioration of their active ingredients.

Neatly packaged in a plastic container, a bottle of Organifi Green Juice contains 30 servings and the recommended dose for adults is a maximum of two servings in a day. The Organifi green juice is not only a detox drink but also a nutritional drink and is packed with phytonutrients that have energizing effects, healing properties, and nutritional benefits. The superfoods contained in the formulation are USDA organic, gluten-free, soy-free, and the supplement is dairy-free and vegan-friendly.

Organifi Green Juice is an exceptionally amazing blend that energizes your body to make you fit to undertake your day to day activities, provides your body with its daily requirements for nutrients while ridding the body cell of toxins and diseases.

What’s In Organifi?

Organifi green juice comes in a container of 30 servings, although some people stretch it out to 36 servings. A serving contains 24 calories and delivers 2mg of iron, 31mg of calcium, 2 grams of protein, 1450mg of the superfood blend, and 5100mg of alkaline greens.

According to the details provided on the company’s website, Organifi contains the following; organic wheatgrass, organic wheatgrass juice powder, organic Moringa (Moringa oleifera leaf), organic Spirulina (Arthrospira platensis, whole plant), organic Chlorella (Chlorella vulgaris, whole plant), organic Matcha green tea (Camellia sinesis, whole leaf) organic coconut water powder, organic Ashwagandha (Withania somnifera, root), organic Red Beet (root), Organic Turmeric (Curcuma longa, root). Other ingredients include organic rice bran soluble, organic lemon powder, organic natural flavors, Luo han guo (monk fruit).

Organifi is loaded with twelve powerful superfoods, and in this Organifi  review, we will be taking a look at what superfoods are and their benefits to the human body. In case you are wondering what superfood means, The term “superfood” is a fairly new term referring to foods that offer maximum nutritional benefits but with minimal calories. Superfoods are packed with vitamins, minerals, and antioxidants, and deliver a lot of benefits to the human body. Organifi green juice drink is reputably made with a truckload of twelve amazing superfoods. What Makes Organifi Review a good option is that it is still a complete formula without it being overcrowded.Discover the reviews in this guide.

[achieveintegrativehealth]

Your immune system is entirely dependent on what you put inside your body. Are you putting the proper nutrients inside your body? Come and get this Organifi Immunity Go Pack! shopachieve.squarespace.com/supplements/p/organifi-immunity-go-pack . . . . . 💻 achieveintegrativehealth.com/ ☎️ (512) 260-1710 iswealth

[fbmony]

undefined

OFFER: Buy all Five and get any one free as bonus. Shop Organifi products from the links below:

Organifi Green -  helps in improving the overall quality of your health as it detoxifies the body and eliminates excess fat content within the body.

Here’s the link for the offer: https://bit.ly/go-organifi-green

Organic Gold -  is an all natural, organic superfood tea with superfoods to boost immunity through deep sleep. Fall asleep faster. Sleep deeper, and increase immunity, with all natural superfoods.

Here’s the link to the offer: https://bit.ly/get-organifi-gold

Organic Red Juice -  packed with antioxidants and adaptogens - natural substances that help regulate your body's processes. These powerhouse superfoods fight against free radical damage, boost your metabolism, and slow the signs of aging, improving your overall health and wellness.

Here’s the link to the offer: https://bit.ly/organifi-red-juice

Organifi Complete Protein -  aids your weight loss, your digestion, and upgrades immunity. If you can spin a spoon, you can feel fuller longer and stop cravings in just about 5 seconds a day. High protein boosts your metabolism and gives you more energy for your work day. You absolutely need protein for keeping your bones and muscles strong.

Here’s the link to the offer: https://bit.ly/organifi-protein-shake

Organifi Pure -  It's a superfood solution that revitalizes your mental focus and improves your digestion. Each packet of Organifi Pure contains hand-picked ingredients that nurture the gut-brain axis. ... Organifi Pure focuses on improving the function of this nerve to boost mental cognition and address digestive problems.

Here’s the link to the offer: https://bit.ly/organifi-pure

If you make your purchase of all Five of the above products right now we will send you a free offer of your choice as a bonus.

You bonus is courtesy of Fbmony Online and will be delivered to you once you email us your receipt for your purchase of the above listed items.

Please send your receipt to: fbmony.online[@]gmail.com

[gethealthy18-blog]

My Favorite Healthy Shelf-Stable Foods for Stocking the Pantry

New Post has been published on http://healingawerness.com/news/my-favorite-healthy-shelf-stable-foods-for-stocking-the-pantry/

My Favorite Healthy Shelf-Stable Foods for Stocking the Pantry

Table of Contents[Hide][Show]

I’ve written about how to stock up a real food kitchen, and that includes a whole list of fresh fruits, veggies, almond milk, and eggs that last in the fridge for a few days.

But what about pantry staples that will last much longer than that? If you don’t typically rely on processed foods or a lot of grains or beans, what can you keep in the pantry for those quick meals on a busy night?

Fortunately, there’s plenty of healthy shelf-stable foods that will last just as long. Here’s my list of nonperishable foods that I like to have on hand for quick snacks and easy meals in a pinch, not to mention an emergency stash.

My Favorite Healthy Shelf-Stable Foods

If you took a peek inside my pantry, you’d find all kinds of on-the-go snacks, supplements, drinks, and more. For years I made many of these from scratch, and still do, but there are so many great natural food brands widely available now at places like Costco and Thrive Market that I’ve built up a stash of favorite convenience items too.

It’s always good to be prepared! Here’s a list of my favorites I always stock up on.

Beef Jerky

Everyone loves beef jerky (especially my kids!), but it can be hard to find a healthy version. Most brands are full of nitrates, chemicals, and artificial preservatives. Instead, I stock up on:

Paleovalley Beef Sticks: I love these because they taste amazing and the Paleovalley brand is so committed to quality. Both the grass-fed beef sticks and pasture-raised turkey sticks are naturally fermented, flavored with organic spices, and come with a good dose of gut-friendly probiotics. Tip: Use the code WELLNESSMAMA10 with this link to get 10% off your order, or get them on Amazon.

Wild Zora Bars: These are my “meal in a bar” option as they contain lots of dried veggies and even fruit as well for that perfect sweet and savory balance. They are on Amazon or you can save by using the code WELLNESSMAMA15 on their website.

Salmon Jerky: I eat as much seafood as I can get my hands on! This Epic salmon jerky is delicious and provides some variety and a break from beef. Subscribe and save from Amazon, and it’s also usually available from Thrive Market.

Of course, if you have ground beef and a few basic spices lying around, I highly recommend trying out making your own beef jerky at home. Here’s my recipe for how to do it.

Sardines

Canned sardines are the perfect healthy shelf-stable food. They’re budget friendly, they last for years, and they’re absolutely packed with nutritional value. Sardines are a great source of healthy omega-3 fats, calcium, phosphorous, and protein. Plus, they’re low in mercury and other heavy metals, especially compared to larger fish like tuna.

I find the best price and quality is the Thrive Market brand, but we also like this brand.

Energy Bars

Nothing is more convient than a packaged bar that you can carry around with you in case hunger strikes. Unfortunately, so many “healthy” energy bars out there are filled with sugars and soy.

I love making my own protein bars, like these chocolate coconut energy bars and chia seed bars with dates and coconut oil. However, the homemade kind doesn’t have the shelf stability that packaged products do.

So how to find a healthy packaged on-the-go snack? Kion energy bars are my first choice, as they don’t use any unnatural preservatives at all — just sea salt, vitamin E, and chia seeds. Plus, they use quality ingredients and sweeten only with organic honey. (You can hear take on why Kion is such a great company in my interview with CEO Angelo Keely here.)

Seeds and Nuts

If you don’t eat a lot of grains and beans, nuts and seeds make a great pantry substitute. They’re filling, nutritious, and contains lots of healthy fats.

My pantry must-haves that I stock in bulk include:

Chia Seeds: For making chia seed pudding, our go-to filling breakfast or snack

Pepitas: A key ingredient in the cilantro pesto I make to top my salads.

Baruka Nuts: I have the standard almonds, etc. on hand but I am always trying to get more variety in our diets. These are our new favorite nuts that the kids also love. I get them here.

Broccoli Seeds: This one might seem a little different, but they are great option for sprouting on the counter for a concentrated fresh source of nutrients. See this post to learn how easy it is.

Note: Make sure your pantry stays cool and dark, or consider storing in the freezer for long-term storage so they don’t go rancid.

Smoothie Cups

Okay, so technically this is a freezer-stable treat (please don’t keep them in the pantry!), but it’s just too good to skip over and fits the emergency meal category.

My kids know that the smoothie cups from Daily Harvest are reserved for mom. I love that they’re pre-portioned and full of healthy ingredients, so I’m still getting my nutrients while I take care of everyone else. Plus, they have great flavors like strawberry + peach or mint + cacao.

I also love gifting these to friends who just had a baby, as it’s an ideal plant-based emergency meal that takes no time at all.

Of course this is a convenience option that can be an investment, so it’s on my must-write list to try making my own freezer smoothie cups soon.

Powdered Greens

When you need a nutrient boost, it’s hard to beat a fresh green juice of kale, celery, and other healthy greens.

But if you can’t get to the store (or simply don’t want to leave the house), it’s not a bad idea to have a powdered alternative on hand.

Whole foods are hard to replace, but certain greens powders are close enough. As with any supplement, there’s a big range of quality out there. Some brands contain hidden sweeteners, gums, artificial colors, and undergo harsh processing to get onto the shelves.

We always stock Organifi brand green juice. It’s filled with superfood ingredients like chlorella, spirulina, beets, green tea, ashwaghanda, and turmeric for a detoxifying, immune-boosting tonic. I also keep their Gold powder on hand to make golden milk in a hurry.

Tip: Use the code WELLNESSMAMA for 15% off your order.

Soups & Bone Broth

Bone broth is a nutritional powerhouse that I like to keep on hand at all times! It’s full of easily digestible amino acids, gelatin, and other gut-healing nutrients that also benefit our hair, skin, and joints.

This is only the case if you’re using true bone broth, and not the watered down “stock” commonly available in grocery stores. Bone broth is special because the bones are roasted for flavor, then slowly simmered in water for hours (sometimes days) to extract all those amazing nutrients from the bones into the broth. It makes for a great protein-rich base to any soup, stew, or sauce you’re making.

While you can easily make your own bone broth at home (recipe here), it takes a few days and isn’t shelf stable. I stock two kinds of pre-made bone broth:

Kettle & Fire: My favorite line of shelf-stable soups and broth. They make bone broth by long simmering quality grass-fed bones and is closest to homemade in terms of taste and nutrients. Find them here or on Amazon.

The Brothery: Another quality source for broth, conveniently packaged in pouches for easy use, but these do have to be refrigerated or frozen. I get them here.

Collagen Powder

If I had to choose a favorite supplement, collagen would be very high on the list! Gelatin (the cooked form of collagen) helped my son tolerate dairy again, and it’s done wonders with my hair, skin, and nails.

Collagen is more than just a beauty booster, though. It’s an essential protein that plays a big role in joint health and digestion. In fact, its the secret ingredient that makes bone broth so potent!

One benefit of hydrolyzed collagen powder over bone broth is that it’s soluble in any liquid — and you can barely taste it (if at all). It stirs easily into hot coffee and blends seamlessly into cold smoothies as a wonderful hidden booster that your kids won’t even know is in there.

There are lots of good brands out there, but I love Vital Proteins. They source their collagen from grass-fed, pasture-raised cows, which is really important for overall quality.

Healthy Dressings and Mayo

Most premade salad dressings and mayonnaise use highly processed vegetable oils. Look instead for an avocado oil-based dressing or mayo from brands like Primal Kitchen.

It’s also easy and cost-effective to make your own dressing or mayo at home just with some olive oil, vinegar, and spices. Here are some of my recipes:

Meal Replacement Drinks

This one might suprise you, since meal replacement drinks on grocery store shelves are typically full of junk. A clever brand called Ample found a way to use healthier, real-food ingredients to a high protein, low sugar beverage that doesn’t need refrigeration. Just add water, shake, and go.

These do come in a plastic bottle, so I use them sparingly, but for emergency meals or an allergy friendly meal on the road, they’re a lifesaver. Even at $7.00 a bottle, they are less expensive and certainly more nutritious than most fast food meals we might resort to.

These are also a key part of my emergency food stash. I like the berry option since it’s dairy-free and contains an extra boost of probiotics. I order them from the Ample website (get 15% off your first purchase with code WELLNESS MAMA) or from Amazon.

Snacks and Meals You Can Make With Pantry Staples

While some of these pantry staples are snacks or meals by themselves, some of them need a little imagination to turn them into something you can serve to the family.

Here are my favorite recipes for those days that you can’t get to the store and need to rely on your pantry basics:

Spread canned sardines over healthy crackers. Add a little cheese if you’re okay with dairy!

Got a can of diced tomatoes lying around? Combine it with your bone broth and you only need a few other basics for this quick and easy tomato soup.

If you’ve got eggs, applesauce, coconut flour and a few basic spices, you already have everything you need to make these apple cinnamon muffins. So easy, the kids can pretty much do it on their own!

Want a quick and healthy breakfast tomorrow? Plan ahead and make chia pudding. I like using coconut milk, but you can use whatever milk you like (and flavor it with whatever you have on hand. Almond butter, chocolate chips, almonds and bananas are all great additions!)

Speaking of breakfast, these almond flour pancakes are ridiculously easy. All you’ll need is almond flour, eggs, and spices.

What are your must-have pantry staples? Did I miss any of your favorites?

Source: https://wellnessmama.com/424533/shelf-stable-foods/

[nyortor]

Meal Replacement Powder - Get Benefited In Many Ways!

In the event that you’re away from home, making a meal replacement shake is really a great choice. That you are little punctually throughout, or you can be looking to chop extra weight apart your physique. Possibly to obtain consuming protein shakes, you can preserve your lifestyle under control basically by having it. There are many different meal replacement powder options to pick, and it will be more daunting to determine one particular product. Appear to have been enjoy powder is actually created likewise. Loose time waiting for in what way all of these meal replacements are undoubtedly grouped. A certain amount of protein or even shakes in addition to nutritionally packed berry dusts are thought of as meal replacement shakes. Make sure to are obtaining the similar nourishment since would definitely using a complete meals. Measure the shake or even shakes calorie consumption, fiber, vitamins, minerals, carbs, protein, and also of healthy and balanced natural ingredients. May end up effect completely full just after taking in your preferred meal replacement supplement, it’s time to switch to the latest name brand! Deal with how to narrow down the actual of selecting another protein shake powder at this time.

Let’s end up in a field in the best meal replacement shakes 2022. According to experts, PhenQ Meal Shake, Earth Echo Golden Superfood Bliss, Exante meal replacement shake, Lanta Flat Belly Shake, Organifi Complete Protein, Green Regimen Elite Protein, Vegan Protein Smoothies, Garden of Life Raw Organic Meal, RSP TrueFit, and Instant Knockout Complete are probably the meal replacement shakes review for losing weight, as well as the should probably provide important agenda to merely many of these solutions. The latest person’s purpose of taking a good solid meal replacement is going to be authentic only to these. A few individuals begin consume alcohol or even shakes to eliminate extra fat not to mention enhance themselves introduction. The others may be very crowded to have fun with a traditional meal also grab the meal replacement shake rather to receive the nutrition they ought to work once a day. For everybody who is swallowing meal replacement shakes to shed weight, make no mistake which in turn it’s tremendously ultra powerful for those intent. Your favorite calorie consumption should cut down whilst you comprise considerably more meal replacement options into the healthy diet. Including, rather than just extensive a 500-800 calorie lunch, you would possibly barely utilization relating to 120-200 calories by just taking in an actual meal replacement shake of your choosing. To be aware of more about the exact best meal replacement supplement, one might stop by this site.

Since you can get exactly the same vitamins within both regular supper and furthermore purchasing shake in your an example, through a meal replacement shake helps keep lower calorie consumption to encourage fat loss. Fat burning inhibitors in some of people meal replacements include things like green tea extract and so pure caffeine. Several other alcohol beverage powder products come with way more formulation for example fabric which will put a cap on ones own urge for food and therefore cut down hunger pangs to encourage dieting because you end up wasting a reduced amount of food while using the benefits of the intentionally confused constituents during the shake. In the event you enjoy meal replacement shakes on account of schedule, you will enjoy a nutritious lustrous dining event basically by having some the right meal replacement have powder. It also holds your current stores large, and you will probably not always collapse among the weakness of getting a bit too willing in daytime. What's more, there’s far less meals prep that you have to try to to by a very meal replacement shake or a conventional healthy meal. It's possible to see this incredible website to possess understanding of any best meal replacement 2022.

[spaceprincxt-blog]

Today I started my new Red Juice diet. It kicked in fast and I can already feel my cells working overtime :) I followed the instructions to a tee and basically inhaled a glass of juice cos it tasted so good 30 mins before my workout.

Normarly ill fade in the last 20 but not today !!! Feels so good !

This Juice is packed full of goodness and is 100% organic (which i love). Not to pricey considering how much fruit and veg i would normally go through if i’m juicing......which I’m not now # No More Mess

Have a look here is you are you looking for where to buy Organifi Red Juice, its where i got mine

[staylitmusic]

225 - One Pack, One Goal by etthehiphoppreacher Last week the guys took a moment to watch the first installment of "The Last Dance," A documentary focusing on not just the final season but the length and breadth of Michael Jordan's professional basketball career. The guys agreed that although Jordan made it all look so easy and effortless,  the levels of adversity, personal trauma, and pain he endured WHILE killing the game was unbelievable. Life happens, and if you didn't know it before COVID-19 straight stopped the entire world in its tracks, you certainly know it now.  As the podcast continues, they transition from discussing MJ to discussing the importance of having and maintaining provisions. For those who don't know, provisions are things we stock up on in preparation for times like these, namely, canned goods and other non-perishable items. Essentially, provisions are things that will keep you alive. Like all of you, each of the guys has had a crisis period where they relied on their emotional, spiritual and physical "provisions" to get through the doubt, the pain, and REAL life-altering adversity each one faced. The provisions they stocked up on allowed them to emerge on the other side, better than when they went in. They'll share these stories and more on today's Secret to Success Podcast. The Secret to Success Topics: [03:47] - Trey’s Comedy Corner [14:05] - The Last Dance [26:20] - Execute [35:03] - No Wiggle Room [42:26] - Her Check to Her Check [54:00] - PTSD [1:07:00] - The Feds [1:18:20] - Scared [1:32:00] - Control Listener Perks: Organifi is giving our listeners 20% off of their order just go to . Their superfood green juice powder allows you to get your greens anytime anywhere while on the go. Text ET at 313-251-1181 and follow us on IG @S2SPodcast Secrets 2 Success: Mike had an off and on switch and he never turned it off. Executing is at an all time for people who execute, it’s at an all time low for those who don’t. You got dreams in one corner and COVID in another corner, don’t let COVID win. MJ was confident in the game because of what he did BEFORE the game. Stop cutting it off and cutting it on. Get connected with a network of over 3,500 people who listen to ET, and embody the work ethic and spirit of ET. To learn more about . Subscribe to the podcast via . 

[iamkellyadams]

21 Day Keto Diet Plan for weight loss (Keto Beginners)

The 21 Day Keto Meal Plan

The 21 Day Keto Meal Plan is a complete Keto meal plan program from us for beginners to jumpstart their keto journey. It’s designed to help you lose weight and boost your energy while eating delicious foods and cooking easy meals.

Keto Can Be Tough!

You want to stick to Keto, but you still have to go to work, look after your family, and live your life. But on top of all that, you now have to figure out how Keto works as well as learn how to create Keto meals daily.

That’s why we’re here to help. Instead of spending hours each week meal planning, figuring out what’s keto and what isn’t, and counting carbs, we do all the hard work for you!

Our goal is to make your Keto life easy and healthy…

This meal plan is designed to be under 20g net carbs per day. Calories range between 1000 and 1500 calories per day. All recipes come with nutritional data and are dairy-free (except for ghee) as well as Paleo and packed with whole foods ) no grains, no legumes, no artificial sugars).

This meal is easy on your pocket too, keeping it simple so that you do not have to shop for more than 30 ingredients each week or have leftovers.

How Many People is this Meal Plan Designed for?

The meal plan is designed for 2 adults eating lunch and dinner.

We aim for around 1000-1500 calories and under 20g net carbs for those 2 meals so that you can add in breakfast, snacks, or desserts if you wish as well.

You should of course, tailor the amount of food as well as the ingredients to fit your exercise regimen, lifestyle, allergies, etc.

What About Breakfast?

We know you love variety and don’t want to be bored on Keto, but we highly suggest finding a few breakfast recipes you enjoy and sticking to them. This will make your mornings so much faster and easier.

That’s why we make 3 breakfast suggestions per week (recipes are also included), but we leave it up to you to decide which one to eat each day.

What About Desserts?

While we suggest you don’t eat desserts or snacks regularly (so that you can break the habit and better regulate your insulin response), we also know that occasionally, you’ll want something.

For healthy Keto approved desserts – check out this amazing cookbook ‘Keto Sweets’ (for a limited time the publishers are giving away free print copies of this cookbook so make sure you grab a copy before they run out of stock.) Get your free copy of Keto Sweets, here.

Recommended Keto Resources

To achieve your weight loss and health goals, choosing the Keto lifestyle is a great option. Thousands of men and women, daily are adopting this amazing way to live life and bring positive permanent changes to their life. But the path is not easy, and the transition will test you and for that matter you need to be equipped with all the tools and resources required. Below is a list of recommended resources, which will catapult your keto journey to a different level of success.

The 28-Day Keto Challenge (For Beginners) – Most people on a new diet have no plan. They learn what to eat… and not to eat. They try new recipes…. But they DON’T have a daily plan to carry them through that critical first month. Without a plan, it’s too easy to fall for peer pressure… to be unprepared… and to make bad decisions. So why do it? We have guided over 416,387 people to keto success … Simply follow this plan and you WILL succeed. The 28 Day Keto Challenge is a well-crafted plan that gets you through your first month. You’re never left out on your own. Nothing is left to chance… Start your 28 Day Keto Challenge, here.

Keto Bread Recipes – Great News! You Do NOT Have to Give Up Your Favorite Bread, Sandwiches & Pizza to  Follow a 100% Paleo or Ketogenic Diet…Enjoy Your Favorite Breads Again Without Worrying about Your Health,  Your Blood Sugar… or Your Waistline! Get your copy of Keto Breads Cookbook, here.

Keto protein powder – This is our favorite brand, because its completely plant based (vegan). Delicious and cost effective, but you may choose differently just make sure its not loaded with hidden carbs.

Keto Greens – get your daily dose of vegetables in a glass, keeping track of macro nutrients is key to Keto success. But in that process most people forget to look after the essential micro-nutrients, which results in Keto Flu and other complications. With a glass of Organifi Green Juice, you’ll supplement all the necessary vitamins and minerals which are crucial for healthy weight loss.

Keto Alternative – Even though keto can be considered the holy grail for weight loss, but unfortunately for some women it becomes unsustainable and many just can’t follow this strict no carb regimen. For women who think going Keto isn’t their cup of tea, then I would recommend The Cinderella Solution. This is a super effective weight loss program, based on the concept of ‘flavor pairing’ which supercharges women metabolism and you can lose all the weight you want without eating all that fat. But sadly, it works for Women only. Check out how a pre-diabetic mom, discovered this female fat-loss code missed by modern medicine and lost 84lbs using 2 a simple 2-step ritual that 100% guarantees shocking daily weight loss. 

Keto is MORE than just a diet?

We’re huge believers in eating a real food diet filled with nutrients. That’s why we’re dedicated to creating these amazing meal plans for you. However, living a fullfilled and healthy life is more than just diet. Your sleep, stress levels, community, and exercise levels all matter too.

WEEK 1 – Keto Meal Plan

Below is a brief overview of how the meal plan looks like. Later on you’ll find the full recipes.

Week 1 Breakfast Ideas

Traditional Keto Coffee

Keto Chocolate Hazelnut Muffins

Keto Bacon Mini Frittata

Day 1

Lunch – Bacon and Avocado Caesar Salad

Dinner – Chicken Mushroom Kale Casserole

Notes – Make enough Caesar dressing for Day 6 Lunch and Casserole for Day 3 Dinner

Day 2 

Lunch – Lemon Pepper Tuna Salad

Dinner – Quick Ground Beef Stir-Fry

Day 3 

Lunch – Simple Egg Salad

Dinner – Leftover Chicken, Mushroom and Kale Casserole

Notes – Make enough egg salad for Day 5 Lunch

Day 4 

Lunch – Broccoli Bacon Salad with Fried Eggs

Dinner – Beef Teriyaki with Sesame and Kale

Note – Make enough beef teriyaki for Day 7 Dinner

Day 5 

Lunch – Leftover Egg Salad Stuffed Cucumber Boats

Dinner – Pan Fried Tuscan Chicken Pasta

Day 6 

Lunch – Garlic Shrimp Caesar Salad

Dinner – Apple Dijon Pork Chops with Roasted Broccoli

Day 7 

Lunch – Chicken ‘Noodle’ Soup with Easy Side Salad

Dinner – Leftover Beef Teriyaki with Sesame and Kale

WEEK 1 RECIPES

Breakfast: Traditional Keto Coffee

Prep Time: 5 mins  Cook Time: 0 mins  Yield: 2 servings

Ingredients:

2 cups of black coffee (480 ml)

2 Tablespoons of ghee (30 ml)

1 teaspoon of MCT oil (5 ml) (or more, if desired)

Instructions:

Place the coffee, ghee, and MCT oil in a blender and blend until fully combined.

Divide the coffee between 2 mugs and serve.

Calories: 143 Fat: 17 g  Total Carbs: 0 g Fiber: 0 g Sugar: 0 g  Net Carbs: 0 g Protein: 0 g

Breakfast: Keto Chocolate Hazelnut Muffins

Prep Time: 10 mins  Cook Time: 20 mins  Yield: 12 muffins

Ingredients:

3 cups of almond flour (360 g)

1/2 cup of coconut oil (120 ml), melted (plus additional to grease the muffin pan)

1/2 cup of hazelnuts (100 g), chopped

4 large eggs, whisked

1/2 teaspoon of ground nutmeg (1 g)

1/4 teaspoon of ground cloves (1 g)

Stevia or low carb sweetener of choice, to taste

Dash of salt

1 teaspoon of baking soda (8 g)

3 oz of 100% dark chocolate (80 g), broken into small pieces

Instructions:

Preheat oven to 350 F (175 C). Grease a 12-cup muffin pan with coconut oil or line with paper liners.

In a large bowl, mix to combine the almond flour, melted coconut oil, chopped hazelnuts, whisked eggs, ground nutmeg, ground cloves, stevia, salt, and baking soda.

Pour equal amounts of batter into the prepared muffin pan. Place equal amounts of the dark chocolate pieces into each muffin cup. Press the chocolate pieces into the batter.

Place the muffin pan in the oven and bake for 18 to 20 minutes until a toothpick comes out clean when inserted into a muffin.

Remove the muffin pan from the oven and let cool before serving. Store any leftover muffins in an airtight container.

Calories: 282 Fat: 25 g Total Carbs: 6 g Fiber: 3g Sugar: 1 g  Net Carbs: 3 g Protein: 8 g

Breakfast: Keto Bacon Mini Frittata

Prep Time: 10 mins  Cook Time: 30 mins Yield: 4 servings

Ingredients:

Avocado oil, to grease a muffin pan

4 slices of bacon (112 g), diced

8 spears of asparagus (128 g), chopped small

2 Tablespoons chopped onions (30 g)

8 medium eggs, whisked

1/2 cup of coconut milk (120 ml)

Salt and pepper, to taste

Instructions:

Preheat oven to 350 F (175 C). Grease a 12-cup muffin pan with avocado oil or line with paper liners.

In a medium skillet, saute the bacon over medium-high heat until crispy, about 5 minutes. Remove the bacon from the skillet with a slotted spoon and drain on a paper towel-lined plate.

In a medium bowl, combine the cooked bacon, asparagus, and chopped onions with the eggs and coconut milk. Season with salt, to taste. Pour equal amounts of the egg mixture into the prepared muffin pan.

Place the muffin pan in the oven and bake for 25 to 30 minutes until the eggs are set but still slightly soft. Refrigerate any leftover muffins in an airtight container.

Calories: 460 Fat: 41 g Total Carbs: 4 g Fiber: 1 g Sugar: 2 g  Net Carbs: 3 g Protein: 19 g

Week 1 Day 1

Lunch – Bacon and Avocado Caesar Salad 

[Refrigerate half of the Caesar dressing for Day 6 Lunch (L6)]  Prep Time: 10 mins Cook Time: 5 mins  Yield: 2 servings

Ingredients:

For the salad –

4 slices of bacon (112 g), diced

1 head of romaine lettuce (200 g), chopped

1/2 cucumber (110 g), thinly sliced

1/4 medium onion (28 g), thinly sliced

1 large avocado (200 g), sliced

For the Caesar dressing –

1/2 cup of mayo (120 ml)

2 Tablespoons of lemon juice (30 ml)

2 teaspoons of Dijon mustard (10 ml)

2 teaspoons of garlic powder (7 g)

Salt and pepper, to taste

Instructions:

Add the bacon to a large nonstick skillet over medium-high heat and saute until crispy, about 5 minutes. Remove the bacon from the skillet with a slotted spoon and place on a paper towel-lined plate to cool.

In a large bowl, whisk to combine the mayo, lemon juice, mustard, and garlic powder. Season with salt and pepper, to taste. Refrigerate half of the Caesar dressing in an airtight container for Day 6 Lunch (L6).

Toss the remaining Caesar dressing with the romaine lettuce leaves. Add the cucumber and onion to the bowl and toss to combine.

Divide the salad between 2 plates and top each salad with equal amounts of cooked bacon and sliced avocado.

(Calories: 652 Fat: 65 g Total Carbs: 15 g Fiber: 9 g Sugar: 3 g Net Carbs: 6 g Protein: 10 g)

Dinner: Chicken Mushroom and Kale Casserole

[Refrigerate half of the casserole for Day 3 Dinner (D3)]  Prep Time: 15 mins Cook Time: 40 mins  Yield: 4 servings

Ingredients:

4 Tablespoons of avocado oil (60 ml), divided, to cook with (plus additional to grease the baking dish)

8 chicken thighs (with skin on) (1200 g)

1 medium onion (110 g), thinly sliced

3 cloves of garlic (9 g), minced or finely diced

2 Tablespoons of fresh rosemary (6 g), chopped

30 white button mushrooms (300 g), sliced

2 oz of kale (56 g), stems removed and chopped

Salt and pepper, to taste

Instructions:

Preheat oven to 350°F (180°C). Grease a baking dish with avocado oil and set aside.

With a clean paper towel, pat dry the chicken thighs. Season each side of the chicken with salt and pepper.

Add 3 Tablespoons (45 ml) of avocado oil to a skillet over medium-high heat. Add the chicken to the skillet, skin side down, and cook until the skin is golden brown and crispy, about 5 to 8 minutes.

Carefully turn over the chicken and cook for an additional 1 to 2 minutes. Remove the chicken from the skillet and place skin-side up in the prepared baking dish.

Reduce the heat to medium-low and add the onion, garlic, and fresh rosemary to the same skillet with the cooking fat from the chicken and saute until the onion is soft, about 5 minutes. Add the mushrooms to the skillet and saute until softened, about 2 to 4 minutes. Place the onion mixture around the chicken thighs in the baking dish.

Place the baking dish in the oven and bake at 350°F (180°C) for 20 minutes.

Meanwhile, in a medium bowl, toss the kale with the remaining 1 Tablespoon (15 ml) of avocado oil.

Remove the baking dish from the oven and increase the heat to 400 F (200 C).

Place the kale around the chicken in the baking dish and return the baking dish to the oven.

Continue to bake at 400 F(200C) for an additional 5 minutes until the chicken is cooked through. Check with an instant-read meat thermometer that the internal temperature reaches 165F (75C)

Remove the baking dish from the oven and season with salt and pepper, to taste. Refrigerate (or freeze) half of the casserole for Day 3 Dinner.

(Calories:553 Fat:42g Total Carbs:7g Fiber:2g Sugar:3g Net Carbs:5g Protein:35g)

WEEK 1 DAY 2

Lunch: Lemon Pepper Tuna Salad

Prep Time: 10 mins  Cook Time: 0 mins  Yield: 2 Servings

Ingredients:

2 cans of tuna (340 g), drained and flaked

2 Tablespoons of mayo (30 ml)

1 Tablespoon of Dijon mustard (15 ml)

2 teaspoons of lemon juice (10 ml) (or to taste)

4 cups of spinach (120 g)

2 Tablespoons of olive oil (30 ml)

1 large avocado (200 g), sliced

Dash of pepper

Instructions:

In a medium bowl, combine the tuna with the mayo, mustard, and lemon juice. Season with pepper, to taste.

In a large bowl, toss the spinach with the olive oil. Divide the spinach between 2 plates.

Divide the tuna salad in 2 and place on top of the spinach. Top the tuna salad with equal amounts of sliced avocado and serve.

(Calories: 614 Fat: 46 g Total Carbs: 11 g Fiber: 9 g Sugar: 1 g Net Carbs: 2 g Protein: 45 g)

Dinner: Quick Ground Beef Stir-Fry

Prep Time: 10 mins  Cook Time: 15 mins  Yield: 2 Servings

Ingredients:

2 Tablespoons of coconut oil (30 ml), to cook with

2 medium bell peppers (240 g), sliced

10 cherry tomatoes (170 g), chopped

1/2 medium onion (55 g), thinly sliced

3/4 lb of ground beef (338 g)

2 cloves of garlic (6 g), minced or finely diced

1 teaspoon of hot sauce (5 ml) (or to taste) (optional)

2 Tablespoons of fresh cilantro (2 g), chopped

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the bell peppers, tomatoes, and onion to the skillet and stir-fry until slightly soft, about 5 minutes.

Add the ground beef to the skillet and stir-fry until browned, about 1 to 3 minutes.

Add the garlic, optional hot sauce, and fresh cilantro to the skillet and continue to stir-fry until the ground beef is cooked to your liking, about an additional 2 to 5 minutes. Season with salt and pepper, to taste.

Divide the stir-fry between 2 plates and serve.

(Calories: 620 Fat: 50 g Total Carbs: 13 g Fiber: 4 g Sugar: 6 g Net Carbs: 9 g Protein: 30 g)

WEEK 1 DAY 3

Lunch: Simple Egg Salad

[Refrigerate half of the egg salad for Day 5 lunch] Prep Time: 10 mins  Cook Time: 15 mins  Yield 4: Servings

Ingredients:

12 medium eggs

1/2 medium onion (55 g), thinly sliced

1/2 cup of mayo (120 ml)

2 Tablespoons of Dijon mustard (30 ml)

1 head of romaine lettuce (200 g), chopped

3 Tablespoons of olive oil (45 ml)

Salt and pepper, to taste

Instructions:

In a pot, cover the eggs with water and bring to a boil. Once boiling, remove from heat and put lid on pot. Let sit for 12 minutes and then drain eggs in a colander and rinse with cold water. Peel and chop the eggs.

In a medium bowl, combine the chopped eggs and fresh onion with the mayo and mustard. Season with salt and pepper, to taste. Refrigerate half of the egg salad for Day 5 Lunch (L5).

In a large bowl, toss the romaine lettuce with the olive oil.

Divide the lettuce between 2 plates and top with equal amounts of the remaining egg salad.

(Calories: 590 Fat: 57 g Total Carbs: 4 g Fiber: 2 g Sugar: 2 g Net Carbs: 2 g Protein: 19 g)

Dinner: Leftover Chicken Mushroom and Kale Casserole 

Prep Time: 5 mins |Cook Time: 0 mins | Yield: 2 Servings

Ingredients:

Leftover Chicken Mushroom and kale casserole from Day 1 Dinner

Instructions:

In the oven or microwave, reheat the leftover casserole to desired temp.

Divide the casserole between 2 plates and enjoy/

(Calories:553 Fat: 42g Total Carbs:7g Fiber: 2g Sugar 3g Net Carbs: 5g Protein: 35g)

WEEK 1 DAY 4

Lunch: Broccoli Bacon Salad with Fried Eggs

Prep Time: 10 Mins  Cook Time: 20 Mins  Yield: 2 Servings

Ingredients:

1/2 head of broccoli (225 g), broken into small florets

2 Tablespoons of coconut oil (30 ml), divided, to cook with

4 slices of bacon (112 g), diced

1/2 medium onion (55 g), thinly sliced

4 medium eggs

Salt and pepper, to taste

Instructions:

In a pot of salted water, parboil the broccoli until slightly tender, about 2 to 4 minutes. Remove the broccoli from the water and drain well.

In a large nonstick skillet, melt 1 Tablespoon (15 ml) of coconut oil over medium-high heat. Add the bacon and cook until crispy, about 3 to 4 minutes.

Add the onion to the skillet and saute until translucent, about 2 to 3 minutes.

Add the parboiled broccoli to the skillet and saute until desired softness, about an additional 2 to 4 minutes. Season with salt and pepper, to taste.

Meanwhile, in a medium skillet, melt the remaining 1 Tablespoon (15 ml) of coconut oil over medium heat. Add the eggs to the skillet and fry to your liking, about 3 minutes for a runny yolk and 5 to 6 minutes for a hard cooked yolk. Season with salt and pepper, to taste.

Divide the broccoli salad between 2 plates. Top each salad with 2 fried eggs and serve.

(Calories: 550 Fat: 48 g Total Carbs: 10 g Fiber: 4 g Sugar: 4 g Net Carbs: 6 g Protein: 22 g)

Dinner: Beef Teriyaki with Sesame and Kale

[Refrigerate half of the beef teriyaki for day 7 dinner] Prep Time: 10 mins Cook Time: 15 mins Yield: 4 Servings

Ingredients:

1/4 cup of gluten-free tamari sauce or coconut aminos (60 ml)

2 Tablespoons of applesauce (30 ml)

4 cloves of garlic (12 g), minced or finely diced

2 Tablespoons of fresh ginger (10 g), minced or finely diced

4 beef steaks (800 g), sliced

1 Tablespoon of sesame seeds (14 g)

1/4 cup of avocado oil (60 ml), to cook with

20 white button mushrooms (200 g), sliced

4 oz of kale (112 g), stems removed and chopped

2 teaspoons of sesame oil (10 ml) (or to taste)

Salt and pepper, to taste

Instructions:

In a bowl, whisk to combine the tamari sauce or coconut aminos, applesauce, garlic, and fresh ginger. Place the sliced steaks in the marinade and set aside.

In a large nonstick skillet, toast the sesame seeds over high heat until golden. Remove the sesame seeds from the skillet and set aside.

In the same large skillet, add the avocado oil over high heat. Add the mushrooms to the skillet and stir-fry until golden brown, about 3 to 5 minutes.

Add the steak and the marinade to the skillet and stir-fry until browned, about 2 to 4 minutes.

Add the kale and sesame oil to the skillet and continue to stir-fry until the beef is cooked to your liking and the kale is wilted, about an additional 1 to 3 minutes. Season with salt and pepper, to taste. Refrigerate half of the beef teriyaki for Day 7 Dinner.

Divide the remaining beef teriyaki between 2 plates. Garnish each plate with equal amounts of toasted sesame seeds and serve.

(Calories: 754 Fat: 62 g Total Carbs: 10 g Fiber: 3 g Sugar: 2g Net Carbs: 7g Protein: 38g)

WEEK 1 DAY 5

Lunch: Leftover Egg salad stuffed cucumber boats

Prep Time: 10 mins  Cook Time: 0 Mins  Yield: 2 Servings

Ingredients:

1 cucumber (220 g)

Leftover Simple Egg Salad from Day 3 Lunch (L3)

1 large avocado (200 g), sliced

 Instructions:

Cut the cucumber in half lengthwise. Using a spoon, remove the cucumber seeds and discard.

Place cucumber boats on 2 plates and fill equal amounts of leftover egg salad. Top the egg salad with equal amounts of sliced avocado and enjoy.

(Calories: 564 Fat: 51 g Total Carbs: 11 g Fiber: 7 g Sugar: 2 g Net Carbs: 4 g Protein: 21 g)

Dinner: Pan-Fried Tuscan Chicken ‘Pasta’

Prep Time: 10 mins  Cook Time: 15 mins  Yield: 2 Servings

Ingredients:

2 medium eggs, whisked

2 teaspoons of garlic powder (7 g)

2 teaspoons of Italian seasoning (2 g)

1/4 teaspoon of salt (2 g) (plus additional, to taste)

Dash of pepper (plus additional, to taste)

2 chicken breasts (400 g), diced

2 Tablespoons of avocado oil (30 ml), to cook with

14 cherry tomatoes (238 g), chopped

1/4 cup of fresh basil leaves (8 g), chopped

1 zucchini (120 g), spiralized or use a vegetable peeler to create noodle-like strands

1 Tablespoon of olive oil (15 ml)

1 teaspoon of lemon juice (5 ml) (or to taste)

Instructions:

In a medium bowl, combine the eggs, garlic powder, Italian seasoning, salt, and pepper. Add the chicken to the bowl and combine until the chicken is completely covered with the egg mixture.

Add the avocado oil to a large skillet over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 6 to 8 minutes.

Add the tomatoes and fresh basil to the skillet and saute until the tomatoes are soft, about 2 to 3 minutes. Season with salt and pepper, to taste.

Meanwhile, in a separate bowl, toss the zucchini “pasta” with the olive oil and lemon juice.

Divide the zucchini “pasta” between 2 plates. Top the “pasta” with equal amounts of the chicken and serve.

(Calories: 671 Fat: 45 g Total Carbs: 8 g Fiber: 2 g Sugar: 5 g Net Carbs: 6 g)

WEEK 1 DAY 6

Lunch: Garlic Shrimp Caesar Salad

Prep Time: 5 Min Cook Time: 10 Min Yield: 2 Servings

Ingredients:

2 Tablespoons of olive oil (30 ml), to cook with

1 lb of shrimp (450 g), defrosted if frozen, peeled and deveined

1 teaspoon of garlic powder (3 g)

1/2 teaspoon of onion powder (1 g)

Leftover Caesar dressing from Day 1 Lunch (L1)

1 head of romaine lettuce (200 g), chopped

1/2 cucumber (110 g), thinly sliced

Salt and pepper, to taste

Instructions:

Add the olive oil to a large skillet over medium-high heat. Add the shrimp, garlic powder, and onion powder to the skillet and saute until the shrimp are cooked through and opaque, about 2 to 5 minutes. Season with salt and pepper, to taste,

In a large bowl, toss the leftover Caesar dressing with the romaine lettuce and sliced cucumber.

Divide the salad between 2 plates. Top each plate with equal amounts of shrimp and enjoy.

(Calories: 582 Fat: 43 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g Net Carbs: 4 g Protein: 47 g)

Dinner: Apple Dijon Pork Chops with Roasted Broccoli

Prep Time: 10 mins Cook Time: 20 mins Yield: 2 Servings

Ingredients:

For the pork chops –

2 pork chops (320 g)

6 Tablespoons of ghee (90 ml), divided

2 Tablespoons of applesauce (30 ml)

2 Tablespoon of Dijon mustard (30 ml)

Salt and pepper, to taste

For the roasted broccoli –

1/2 head of broccoli (225 g), broken into small florets

1 Tablespoon of olive oil (15 ml)

Salt, to taste

Instructions:

For the pork chops –

Generously season the pork chops with salt and pepper.

In a large skillet, 4 Tablespoons (60 ml) of melt the ghee over high heat. Using tongs, place the pork chops on their sides with the fat in direct contact with the skillet. Render until the fat is brown and crispy.

Reduce the heat to medium-high and place the pork chops flat in the skillet. Cook the pork chops for 3 minutes on one side and turn over to cook for an additional 3 to 5 minutes. Check with an instant-read meat thermometer that the internal temperature reaches 145 F (63 C) for medium-rare. Remove the pork chops from the skillet and let rest for 3 to 5 minutes.

Meanwhile, on the stovetop or in the microwave, melt the remaining 2 Tablespoons (30 ml) of ghee. In a small bowl, combine the melted ghee with applesauce and mustard. Season with salt and pepper, to taste.

Place the pork chops on 2 plates and serve with equal amounts of the Dijon sauce.

For the roasted broccoli –

Preheat the oven to 450 F (230 C).

In a large bowl, toss the broccoli with the olive oil. Season with salt, to taste. Place the broccoli in a single layer on a rimmed baking sheet.

Place the baking sheet in the oven and bake for 20 minutes until the broccoli is slightly crispy and cooked to your liking

Divide the roasted broccoli between 2 plates and serve

(Calories: 717 Fat: 63 g Total Carbs: 10 g Fiber: 4 g Sugar: 4 g Net Carbs: 6 g Protein: 37 g)

WEEK 1 DAY 7

Lunch: Chicken ‘Noodle’ Soup with Easy Salad

Prep Time: 10 mins Cook Time: 10 mins Yield: 2 Servings

Ingredients: For the chicken “noodle” soup –

1 Tablespoon of coconut oil (15 ml), to cook with

1 chicken breast (200 g), diced

1/4 medium onion (28 g), thinly sliced

3 cups of chicken broth (720 ml)

1 zucchini (120 g), spiralized or use a vegetable peeler to create noodle-like strands

1/4 cup of fresh cilantro (4 g), chopped

Salt and pepper, to taste

For the side salad –

1 head of romaine lettuce (200 g), chopped

3 Tablespoons of olive oil (45 ml)

1 Tablespoon of lemon juice (15 ml)

Instructions:

In a saucepan, melt the coconut oil over medium-high heat. Add the chicken and onion to the saucepan and saute until the chicken is browned, about 2 to 4 minutes.

Add the chicken broth to the saucepan and increase the heat to high to bring the broth to a boil. Continue to boil until the chicken is cooked through, about 3 to 5 minutes.

Add the zucchini “noodles” and fresh cilantro to the saucepan and continue to boil for an additional 1 minute. Season with salt and pepper, to taste.

Meanwhile, in a medium bowl, toss the romaine lettuce with the olive oil and lemon juice. Divide the salad between 2 plates.

Divide the soup between 2 bowls and serve with the side salad.

(Calories: 498 Fat: 40 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g Net Carbs: 4 g Protein: 25 g)

Dinner: Leftover Beef Teriyaki with Sesame and Kale

Ingredients:

– Leftover Beef Teriyaki with Sesame and Kale from Day 4 Dinner (D4)

Instructions:

On the stovetop or in the microwave, reheat the leftover beef teriyaki to desired temperature.

Divide the beef teriyaki between 2 plates and enjoy.

(Calories: 714 Fat: 59 g Total Carbs: 8 g Fiber: 2 g Sugar: 2 g Net Carbs: 6 g Protein: 37 g)

WEEK 2 – Keto Meal Plan

Week 2 Breakfast Ideas

Keto Coconut Coffee

Chicken and Bacon Sausages

Turkey and Vegetable Skillet

Week 2 Day 1 

Lunch: Turkey and Vegetable Skillet

Dinner: Pan-Seared Pork Tenderloin with Garlic Spinach Saute

Week 2 Day 2

Lunch: Lemon Blue Berry Chicken Salad

Dinner: Easy Keto Chili

Week 2 Day 3

Lunch: Leftover Turkey and Vegetable Skillet

Dinner: Pork and Cashew Stir Fry

Week 2 Day 4

Lunch: Spicy Saute Tossed with Avocado

Dinner: Leftover Keto Chili

Week 2 Day 5

Lunch: Spanish Omlette

Dinner: Chicken Broccoli Casserole

Week 2 Day 6

Lunch: Leftover Spanish Omelette with Side Salad

Dinner: Lemon Ghee Salmon with Leek Asparagus Ginger Saute

Week 2 Day 7

Lunch: 3-Ingredient Creamy Smoked Salmon ‘Zucchini Pasta’

Dinner: Leftover Chicken Broccoli Casserole

WEEK 2 RECIPES

Breakfast: Keto Coconut Coffee

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings

Ingredients:

2 cups of black coffee (480 ml)

2 Tablespoons of ghee (30 ml)

1 Tablespoon of coconut oil (15 ml)

Instructions:

1. Place the coffee, ghee, and coconut oil in a blender and blend until fully combined. 2. Divide the coffee between 2 mugs and serve.

(Calories: 179 Fat: 21 g Total Carbs: 0 g Fiber: 0 g Sugar: 0 g Net Carbs: 0 g Protein: 0 g)

Breakfast: Chicken and Bacon Sausages

Prep Time: 10 mins Cook Time: 20 mins Yield: 12 servings

Ingredients:

2 slices of bacon (56 g), diced

1 lb of ground chicken (450 g)

1 medium egg, whisked

2 Tablespoons of Italian seasoning (6 g)

2 teaspoons of garlic powder (7 g)

2 teaspoons of onion powder (5 g)

Salt and pepper

Instructions:

Preheat oven to 425 F (220 C). Line a rimmed baking tray with aluminium foil or parchment paper and set aside.

In a small skillet, saute the diced bacon until crispy, about 2 to 4 minutes. Remove the bacon from the skillet with a slotted spoon and place on a paper towel-lined plate to drain.

In a large bowl, combine the cooked bacon, ground chicken, whisked egg, Italian seasoning, garlic powder, and onion powder. Season with salt and pepper. Form the chicken mixture into 12 (1/2-inch or 1.25 cm) think patties. Place the patties on the prepared baking sheet.

Place the baking sheet in the oven and bake for 20 minutes until the patties are cooked through. Check with an instant-read meat thermometer that the internal temperature reaches 170 F (76 C).

Let the sausages cool slightly before serving. Refrigerate any leftovers in an airtight container.

(Calories: 370 Fat: 21 g Total Carbs: 3 g Fiber: 1 g Sugar: 1 g Net Carbs: 2 g Protein: 40 g)

WEEK 2 DAY 1

Lunch: Turkey and Vegetable Skillet

[Refrigerate half of the turkey and vegetables for Day 3 Lunch (L3)] Prep Time: 10 mins Cook Time: 20 mins Yield: 2 servings

Ingredients:

1/4 cup of coconut oil (60 ml), to cook with

2 lbs of turkey breasts (900 g), diced (or ground turkey)

8 slices of bacon (224 g), diced

1 medium onion (110 g), thinly sliced

2 cups of spinach (60 g), chopped

3 spears of asparagus (48 g), chopped

2 Tablespoons of fresh thyme (6 g), chopped

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the turkey and bacon to the skillet and saute until slightly browned, about 5 to 7 minutes.

Add the onion, spinach, asparagus, and fresh thyme to the skillet and saute for an additional 10 minutes until the turkey and bacon are cooked through and the vegetables are soft. Season with salt and pepper, to taste. Refrigerate half of the turkey and vegetables for Day 3 Lunch (L3).

Divide the remaining turkey and vegetables between 2 plates and serve.

(Calories: 674 Fat: 47 g Total Carbs: 4 g Fiber: 1 g Sugar: 2 g Net Carbs: 3 g Protein: 61 g)

Dinner: Pan-Seared Pork Tenderloin with Garlic Spinach Saute

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings

Ingredients:

For the pan-seared pork tenderloin –

1 lb of pork tenderloin (450 g)

2 Tablespoons of coconut oil (30 ml), to cook pork with

Salt and pepper, to taste

For the garlic spinach saute –

2 Tablespoons of olive oil (30 ml), to cook spinach with

6 cloves of garlic (18 g), minced or finely diced

8 cups of spinach (240 g)

Salt, to taste

Instructions:

For the pork tenderloin –

Generously season the tenderloin with salt and pepper.

In a large nonstick skillet, melt the coconut oil over medium-high heat. Add the tenderloin to the skillet and sear on all sides, about 1 to 2 minutes per side.

Reduce heat to medium and continue to cook until done to your liking, about 6 to 8 minutes for medium-rare and 10 minutes for medium. Check with an instant-read meat thermometer that the internal temperature reaches 145 F (63 C) for medium-rare and 150 F (66 C) for medium. Remove the tenderloin from the skillet and let rest for 3 to 5 minutes before slicing.

Divide the sliced tenderloin between 2 plates and serve.

For the garlic spinach saute –

Add the olive oil to a large skillet over medium-high heat. Add the garlic to the skillet and saute until fragrant, about 30 seconds.

Add the spinach to the skillet and saute until wilted, about 1 to 3 minutes. Season with salt, to taste.

Divide the sauted spinach between 2 plates and serve. 

(Calories: 548 Fat: 37 g Total Carbs: 7 g Fiber: 4 g Sugar: 0 g Net Carbs: 3 g Protein: 51 g)

WEEK 2 DAY 2

Lunch: Lemon Blue Berry Chicken Salad

Prep Time: 10 mins Cook Time: 5 mins Yield: 2 servings

Ingredients:

For the salad –

1 Tablespoon of coconut oil (15 ml), to cook with

1 chicken breast (200 g), diced

1 head of romaine lettuce (200 g), chopped

1/2 cucumber (110 g), thinly sliced

1/4 medium onion (28 g), thinly sliced

10 blueberries (5 g) (or other berry, of choice)

Salt and pepper, to taste

For the dressing –

3 Tablespoons of olive oil (45 ml)

1 Tablespoon of lemon juice (15 ml) (or to taste)

Instructions:

In a medium skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 5 minutes. Season with salt and pepper, to taste.

In a large bowl, whisk to combine the olive oil and lemon juice. Toss the dressing with the romaine lettuce. Add the cooked chicken, cucumber, onion, and blueberries to the bowl and toss to combine.

Divide the salad between 2 plates and serve.

(Calories: 467 Fat: 38 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g Net Carbs: 4 g Protein: 25 g)

Dinner: Easy Keto Chili

[Refrigerate half of the chili for Day 4 Dinner (D4)] Prep Time: 10 mins   Cook Time: 70 mins Yield: 4 servings

Ingredients:

3 Tablespoons of avocado oil (45 ml), to cook with

2 medium bell peppers (240 g), diced

1 medium onion (110 g), thinly sliced

10 white button mushrooms (100 g), chopped

2 lbs of ground beef (900 g)

2 teaspoons of cumin powder (4 g)

1 teaspoon of chili powder (2 g) (or to taste)

1 teaspoon of ground coriander (2 g)

2 cups of beef broth (480 ml)

1 can of diced tomatoes (14 oz or 400 g)

2 cloves of garlic (6 g), minced or finely

Salt and pepper, to taste

Instructions:

Add the avocado oil to a large pot over medium-high heat. Add the bell peppers, onion, and mushrooms to the pot and saute until the vegetables are soft and slightly browned, about 6 to 8 minutes.

Add the ground beef, cumin, chili powder, and ground coriander to the pot and saute until the ground beef is browned, about 4 to 5 minutes.

Add the beef broth and diced tomatoes to the pot and bring to a boil.

Reduce the heat to a simmer and cook, partially covered, for 45 to 55 minutes, stirring occasionally.

Remove the lid and add the garlic to the pot. Continue to cook, uncovered, for about 10 minutes or until the chili reaches desired consistency. Season with additional salt and pepper, to taste. Refrigerate half of the chili for Day 4 Dinner (D4).

Divide the remaining chili between 2 bowls and serve.

(Calories: 751 Fat: 59 g Total Carbs: 12 g Fiber: 4 g Sugar: 6 g Net Carbs: 8 g Protein: 40 g)

Week 3 Day 3

Lunch: Leftover Turkey and Vegetable Skillet

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings

Ingredients:

– Leftover Turkey and Vegetable Skillet from Day 1 Lunch (L1)

Instructions:

On the stovetop or in the microwave, reheat the leftover turkey and vegetables to desired temperature.

Divide the turkey and vegetables between 2 plates and enjoy.

(Calories: 675 Fat: 47 g Total Carbs: 4 g Fiber: 1 g Sugar: 2 g Net Carbs: 3 g Protein: 61 g)

Dinner: Pork and Cashew Stir-Fry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

3 Tablespoons of coconut oil (45 ml), divided, to cook with

1 medium egg, whisked

1 medium bell pepper (120 g), sliced

1/2 medium onion (55 g), thinly sliced

1 and 1/2 oz of cashews (42 g) (or nut of choice)

3/4 lb of pork tenderloin (338 g), thinly sliced

2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml)

2 teaspoons of sesame oil (10 ml) (or to taste) (optional)

1 teaspoon of chili oil (5 ml) (or to taste) (optional)

2 cloves of garlic (6 g), minced or finely diced

1 Tablespoon of fresh ginger (5 g), minced or finely diced

Salt and pepper, to taste

Instructions:

In a large nonstick skillet, melt 1 Tablespoons (15 ml) over medium heat. Add the egg to the skillet and scrambled until fully cooked, about 1 to 2 minutes. Season with salt and pepper, to taste. Remove the scrambled egg from skillet and set aside.

In the same skillet, melt the remaining 2 Tablespoons (30 ml) of coconut oil over medium-high heat. Add the bell pepper, onion, and cashews to the skillet and stir-fry until the vegetables are soft, about 4 to 6 minutes.

Add the tenderloin to the skillet and stir-fry until browned, about 2 to 4 minutes.

Add the scrambled egg, tamari sauce or coconut aminos, optional chili oil, optional sesame oil, garlic, and fresh ginger to the skillet and continue to stir-fry until the pork is cooked to your liking, about 1 to 3 minutes. Season with salt and pepper, to taste.

Divide the stir-fry between 2 plates and serve.

(Calories: 629 Fat: 46 g Total Carbs: 15 g Fiber: 2 g Sugar: 4 g Net Carbs: 13 g Protein: 43 g)

Week 4 Day 4

Lunch: Spicy Saute tossed with Avocado

Prep Time: 10 mins Cook Time: 5 mins Yield: 2 Servings

Ingredients:

1 chicken breast (200 g), diced

1 Tablespoon of garlic powder (10 g)

1 teaspoon of salt (5 g) (plus additional, to taste)

1/2 Tablespoon of onion powder (4 g)

1 teaspoon of chili powder (2 g) (or to taste) (optional)

Dash of pepper (plus additional, to taste)

1 Tablespoon of avocado oil (15 ml), to cook with

1 large avocado (200 g), chopped

1 medium bell pepper (120 g), chopped

1/2 cucumber (110 g), chopped

1/4 medium onion (28 g), thinly sliced

2 Tablespoons of olive oil (30 ml)

1 teaspoon of mustard (5 ml)

Instructions:

In a small bowl, toss to combine the chicken with the garlic powder, salt, onion powder, optional chili powder, and pepper.

Add the avocado oil to a large skillet over medium-high heat. Add the seasoned chicken to the skillet and salt until cooked through, about 5 minutes.

In a medium bowl, toss the cooked chicken, avocado, bell pepper, cucumber, and onion with the olive oil and mustard. Season with salt and pepper, to taste.

Divide the saute between 2 plates and serve.

(Calories: 576 Fat: 46 g Total Carbs: 18 g Fiber: 9 g Sugar: 5g Net Carbs: 9g Protein: 27g)

Dinner: Leftover Easy Keto Chili

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings

Ingredients:

Leftover Easy Keto Chili from Week 2 Day 2 Dinner.

Instructions:

On the stovetop or or in the microwave, reheat the leftover chili to desired temperature

Divide the chili between 2 bowls and enjoy.

Calories: 751 Fat 59g Total Carbs: 12g Fiber: 4g Sugar: 6g Net Carbs: 8g Protein: 40g

WEEK 2 DAY 5

Lunch: Spanish Omlette

[Refrigerate half of the omelette for Day 6 Lunch] Prep Time: 15 mins Cook Time: 30 mins Yield 4 Servings

Ingredients:

3 Tablespoons of olive oil (45 ml), to cook with (plus additional to grease the baking dish)

1/2 head of cauliflower (300g), broken into small florets

2 medium bell peppers (240g), thinly sliced

1/2 medium onion (55g), thinly sliced

10 medium eggs, whisked

1/4 cup of coconut cream (60 ml)(from the top of a refrigerated can of coconut milk)

1/4 cup of fresh parsley (4g), chopped

1 large avocado (200g), sliced

Salt and pepper, to taste

Instructions:

Preheat oven to 350F (175C). Grease a 9-inch (23cm by 23 cm) baking dish with olive oil and set aside.

In a pot of salted water, parboil the cauliflower until slightly tender, about 2 minutes. Remove the cauliflower from the water and drain well.

Meanwhile, add the olive oil to a large skillet over medium-high heat. Add the bell pepper and onion to the skillet and saute until the vegetables are soft, about 6 to 8 minutes. Season with salt and pepper, to taste. Set aside and cool slightly.

In a large bowl, combine the parboiled cauliflower and sauteed vegetables with the whisked eggs, coconut cream and fresh parsley. Pour the egg mixture into the greased baking dish.

Place the baking dish in the oven and bake for 20 minutes until the eggs are set but still slightly soft.

Remove the baking dish from the oven and let cool slightly. Refrigerate half of the omelette Week 2 Day 6 Lunch.

Divide the remaining omelette between 2 plates and top with equal amounts of sliced avocado.

(Calories: 473 Fat: 38g Total Carbs: 17g Fiber: 10g Sugar: 5g Net Carbs: 7g Protein: 19g)

Dinner: Chicken Broccoli Casserole

[Refrigerate half of the casserole for Day 7 Dinner] Prep Time: 10 mins Cook Time: 75 mins Yield: 4 Servings

Ingredients:

1/4 cup of coconut oil (60 ml), to cook chicken with

4 chicken breasts (800g), diced

1 head of broccoli (450g), broken into small florets

1/2 head of cauliflower (300g), broken into small florets

1/2 medium onion (55g), thinly sliced

4 white button mushrooms (40g), sliced

1 tablespoons of garlic powder (10g)

3 Tablespoons of fresh thyme (9g), chopped

2 Tablespoons of fresh parsley (2g), chopped

1 cup of coconut cream (240 ml) (from the tops of 2 refrigerated cans of coconut milk)

2 Tablespoons of ghee (30 ml), melted

Salt and Pepper, to taste

Instructions:

Preheat oven to 350F (175C)

In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 10 to 15 minutes. Season with salt and pepper, to taste.

In a large bowl, combine the cooked chicken, broccoli, cauliflower, onion, mushrooms, garlic powder, fresh thyme and fresh parsley with the coconut cream.

Cover the bottom of a large baking dish with the melted ghee. Pour the chicken mixture into the baking dish.

Place the baking dish in the oven and bake for 1 hour until the vegetables are soft to your liking.

Remove the baking dish from the oven and let cool slightly. Refrigerate half of the casserole for Day 7 dinner.

Divide the remaining casserole between 2 plates and serve.

(Calories: 759 Fat:53g Total Carbs: 17 g Fiber:6g Sugar: 6g Net Carbs: 11g Protein: 52g)

WEEK 2 DAY 6

Lunch: Leftover Spanish Omelette with Side Salad

Prep Time: 10 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

1 head of romaine lettuce (200g), chopped

3 Tablespoons of olive oil (45ml)

1 Tablespoon of lemon juice (15 ml)

Leftover Spanish Omelette from Day 5 Lunch

Instructions:

In a large bowl, toss to combine the romaine lettuce with the olive oil and lemon juice. Divide the salad between 2 bowls.

In the oven or microwave, reheat the leftover omelette to desired temperature.

Divide the omelette between 2 plates and enjoy with the side salad.

(Calories: 511 Fat 45g Total Carbs: 12g Fiber: 5g Sugar:6g Net Carbs: 7g Protein: 18g)

Dinner: Lemon Ghee Salmon with Leek Asparagus Ginger Saute

Prep Time: 10 min Cook Time: 20 mins Yield: 2 Servings

Ingredients:

For the garlic ghee salmon –

2 filets of salmon (with skin on), fresh or frozen (340g), defrosted if forzen

1 Tablespoon of ghee (15ml), melted

4 cloves of garlic (12g), minced or finely diced

2 teaspoons of lemon juice (10 ml)

Salt, to taste

For the leek asparagus ginger saute –

2 Tablespoons of avocado oil (30ml), to cook with

10 spears of asparagus (160g), chopped

1 leek (90g), sliced

1 Tablespoon of lemon juice (15ml)

2 teaspoons of ginger powder(4g)

Salt, to taste

Instructions:

Preheat oven to 400F (200C). Place each salmon filet on a separate piece of aluminium foil of parchment paper.

In a small bowl, combine the melted ghee, garlic, and lemon juice. Season with salt, to taste. Cover each salmon filet with equal amounts of the ghee mixture. Tightly fold the aluminium foil or parchment paper into packets. Place the packets on a baking sheet.

Place the baking sheet in the oven and bake for 10 minutes. Open each packet and continue to bake for an additional 10 minutes until the salmon is cooked through and flakes easily. Remove the salmon from the oven and let cool slightly.

Meanwhile, add the avocado oil to a large skillet over medium-heat. Add the asparagus and leek to the skillet and saute until the vegetables are soft, about 8 to 10 minutes.

Add the lemon juice and ginger powder to the skillet and saute for an additional 1 to 2 minutes. Season with salt, to taste.

Divide the saute between 2 plates and top each plate with a salmon filet.

(Calories:682 Fat: 51g Total Carbs: 15g Fiber: 4g Sugar: 5g Net Carbs: 11g Protein: 43g)

WEEK 2 DAY 7

Lunch: 3-Ingredient Creamy Smoked Salmon ‘Pasta’

Prep Time: 10 mins Cook Time: 5 mins Yield: 2 servings

Ingredients: 

2 Tablespoons of coconut oil (30 ml), to cook with

8 oz of smoked salmon (224 g), diced

2 zucchinis (240g), spiralized or use a peeler to create noodle-like strands

1/4 cup of mayo (60ml)

Instructions:

In a medium skillet, melt the coconut oil over medium-high heat. Add the smoked salmon to the skillet and saute until slightly browned, about 2 to 3 minutes.

Add the zucchini ‘pasta’ to the skillet and saute until soft. about 1 to 2 minutes.

Add the mayo to the skillet and stir well to combine.

Divide the smoked salmon ‘pasta’ between 2 plates and serve.

(Calories: 470 Fat: 42g Total Carbs: 4g Fiber: 1g Sugar: 2g Net Carbs: 3g Protein: 21g)

Dinner: Leftover Chicken Broccoli Casserole

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

Leftover Chicken Broccoli Casserole from Day 5 dinner

Instructions:

In the oven or microwave, reheat the leftover chicken brocolli casserole to desired temperature.

Divide the casserole between 2 plates and enjoy.

(Calories: 759 Fat: 53g Total Carbs: 17g Fiber: 6g Sugar: 6g Net Carbs: 11g Protein: 52g)

WEEK 3 – KETO MEAL PLAN

Breakfast Recipes: 

Frothy Keto Coffee

Keto Breakfast Stack

Keto Apple Cinnamon Muffins

Week 3 Day 1

Lunch: Chicken Pepper Stir-Fry

Dinner: Keto Cottage Pie

Week 3 Day 2

Lunch: Mini Spinach Meatloaves with Creamy Cucumber Salad

Dinner: Creamy Tomato Basil Chicken ‘Pasta’

Week 3 Day 3

Lunch: Chicken Cauliflower ‘Couscous’ Salad

Dinner: Easy Salmon Curry

Week 3 Day 4

Lunch: Baked eggs in avocados

Dinner: Leftover Keto Cottage Pie

Week 3 Day 5

Lunch: Leftover mini spinach meatloaves with avocado salad

Dinner: One-pot pork and cabbage stew

Week 3 Day 6

Lunch: Leftover Chicken Cauliflower ‘Couscous’ Salad

Dinner: Zucchini beef saute with garlic and cilantro

Week 3 Day 7

Lunch: Chicken hash with coconut dijon sauce

Dinner: Leftover one pot and cabbage stew

WEEK 3 RECIPES

Breakfast recipes: Frothy Keto Coffee

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

2 cups of black coffee (480ml)

1/4 cup of unsweetened coconut milk or unsweetened almond milk (60 ml)

2 Tablespoon of coconut oil (15 ml)

Instructions:

Place the coffee, coconut milk or almond milk, ghee, and coconut oil in a blender and blend until fully combined.

Divide the coffee between 2 mugs and serve

(Calories: 190 Fat: 22g Total Carbs: 0g Fiber: 0g Sugar: 0g Net Carbs: 0g Protein: 0g)

Breakfast: Keto Breakfast Stack

Prep Time: 15 mins Cook Time: 15 mins Yield: 2 servings

Ingredients:

4 slices bacon (112g)

1/4 lb of ground pork (110g)

1/4 lb of ground chicken (110g)

1 medium egg, whisked

2 teaspoons of Italian seasoning (2g)

1 teaspoon of salt (5g)

1/4 teaspoons of black pepper (1/2g)

2 large portobello mushrooms (or other mushrooms), stems removed

1 avocado, sliced

Instructions:

In a large skillet, saute the bacon over medium-high heat until crispy, about 4 to 5 minutes. Remove the bacon from the skillet and place on a paper towel-lined plate to drain. Reserve the bacon grease.

In a medium bowl, combine the ground pork, ground chicken, whisked egg, Italian seasoning, and salt. Form the mixture into 4 thin patties.

Place the patties in the skillet with the reserved bacon grease and fry over medium-high heat until fully cooked, about 2 to 4 minutes per side. Removed the cooked patties from the skillet and set aside.

Place the mushrooms in the same skillet and cook over medium-high heat until soft to your liking, about 2 to 3 minutes per side. Remove the mushrooms from the skillet and set aside.

To assemble, place each mushroom on a plate and stack with 2 patties, 3 avocado slices, and 2 slices of bacon. Serve the breakfast stack with any remaining avocado slices.

(Calories: 680 Fat: 54g Total Carbs: 13g Fiber: 8g Sugar: 2g Net Carbs: 5g Protein: 38g)

Breakfast: Keto Apple Cinnamon Muffins

Prep Time: 10 mins Cook Time: 20 mins Yield: 12 muffins

Ingredients:

3 cups of almond flour (180g)

1/2 cup of ghee (120ml), melted (plus additional to grease the muffin pan)

1/4 cup of applesauce (60ml)

1 teaspoon of lemon juice (5ml)

3 medium eggs, whisked

3 tablespoons of cinnamon powder (18g)

1 teaspoon of nutmeg (2g)

1/4 teaspoon of ground cloves (1g)

1 teaspoon of baking soda (4g)

Stevia or low carb sweetener of choice, to taste

Instructions:

Preheat oven to 350F (175C). Grease a 12-cup muffin pan with melted ghee or line with paper liners.

In a large bowl, combine the ingredients until smooth. Pour the mixture into the prepared muffin pan.

Place the baking pan in the oven and bake for 18 to 20 minutes until a toothpick comes out clean when you insert it into a muffin.

Remove the muffins from the oven and let cool before serving. Store any leftovers in an airtight container.

(Calories: 241 Fat: 22g Total Carbs: 7g Fiber: 4g Sugar: 2g Net Carbs: 3g Protein: 7g)

Week 3 Day 1

Lunch: Chicken Pepper Stir-Fry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

3 Tablespoons of coconut oil (45ml), to cook with

2 medium bell peppers (240g), sliced

2 chicken breasts (400g), thinly sliced

1 Tablespoon of gluten-free tamari sauce or coconut aminos (15ml)

1/4 teaspoon of chili powder (1g) (or to taste) (optional)

Salt and pepper, to taste

Instruction:

In a large skillet, melt the coconut oil over medium-high heat. Add the bell peppers to the skillet and stir-fry until slightly softened, about 3 to 4 minutes.

Add the chicken to the skillet and stir-fry until cooked through, about 8 to 10 minutes.

Add the tamari sauce sauce or coconut aminos and optional chili powder to the skillet and stir-fry for an additional 1 minute. Season with salt and pepper, to taste.

Divide the stir-fry between 2 plates and serve.

(Calories: 595 Fat: 41g Total Carbs: 7g Fibers: 2g Sugar: 3g Net Carbs: 5g Protein: 48g)

Dinner: Keto Cottage Pie

[Refrigerate half of the cottage pie for Day 4 Dinner] Prep Time: 15 mins Cook Time: 45 mins Yield: 4 servings

Ingredients:

1 head of cauliflower (600g), broken into small florets

2 tablespoons of ghee (30ml), melted

1/4 cup of avocado oil (60ml), to cook with (plus additional to grease the baking dish)

1 medium onion (110g), thinly sliced

1 1/2 lbs of ground beef (675g)

2 carrots (100g), grated

2 tablespoons of Italian seasoning (6g)

2 tablespoons of fresh parsley (2g), chopped

Salt and pepper, to taste

Instructions:

Preheat the oven to 350F (175C). Grease a baking dish (9-inch X 9-inch or 23 cm X 23 cm) with avocado oil and set aside.

Boil or steam the cauliflower until fork-tender, about 5 to 10 minutes (depending on the size of the florets). Drain well.

Using a food processor or blender, combine the cauliflower with the melted ghee until smooth. Season with salt, to taste. Set aside.

Meanwhile, add the avocado oil to a large skillet over medium-high heat. Add the onion to the skillet and avocado and saute until translucent, about 4 to 5 minutes.

Add the ground beef and carrots to the skillet and saute until the ground beef is browned, about 8 to 10 minutes.

Add the Italian seasoning and fresh parsley to the skillet and saute for an additional 1 to 2 minutes. Season with salt and pepper, to taste.

Place the beef mixture in the bottom of the prepared baking dish. Spread the reserved cauliflower mash over the beef mixture.

Place the baking dish in the oven and bake for 30 minutes.

Remove the baking dish from the oven and let cool slightly. Refrigerate half of the cottage pie for Day 4 Dinner.

Divide the remaining cottage pie between 2 plates and serve.

(Calories: 684 Fat:57g Total Carbs:13g Fiber:5g Sugar:6g Net Carbs:8g Protein: 32g)

WEEK 2 DAY 2

Lunch: Mini Spinach Meatloaves with Creamy Cucumber Salad

Prep Time:10 mins Cook Time:30 mins Yield:4 servings [Refrigerate half of the mini meatloaves for Day 5 lunch]

Ingredients:

For the mini spinach meatloaves –

2 Tablespoons of coconut oil (30ml) (plus additional to grease the muffin pan)

1 medium onion (110g), minced or finely diced

4 cloves of garlic (12g), minced or finely diced

1/2lb of ground beef (225g)

1/2lb of ground pork(225g)

8 cups of spinach (240g), chopped

8 medium eggs, whisked

2/3 cup of coconut milk (160ml)

2 Tablespoons of Italian seasoning (6g)

1 Tablespoons of salt (15g)

1 teaspoons of pepper (1g)

For the creamy cucumber salad –

1 cucumber (220g), thinly sliced

2 tablespoons of lemon juice (30ml) (or to taste)

Salt, to taste

Instructions:

For the mini spinach meatloaves –

Preheat oven to 400F(200C). Grease 2 (12 cups each) muffin pans with coconut oil or line with paper liners and set aside.

In a large skillet, melt the coconut oil over medium-high heat. Add the onion and garlic to the skillet and saute until the onion is soft, about 4 to 5 minutes.

Add the ground beef and ground pork to the skillet and saute until cooked through, about 6 to 8 minutes.

Add the spinach to the skillet and saute until wilted, about 2 to 3 minutes. Remove the skillet from the heat and set aside to cool.

In a large bowl, combine the cooled beef mixture with the whisked eggs, coconut milk, Italian seasoning, salt, and pepper. Pour equal amounts of the mixture into the prepared muffin pans.

Place the muffin pan in the oven and bake for 10-12 minutes until cooked through and the eggs are set. Refrigerate half of the mini meatloaves for Day 5 lunch.

Divide the remaining mini meatloaves between 2 plates and serve.

For the creamy cucumber salad-

In a medium bowl, combine the sliced cucumber with the mayo and lemon juice. Season with salt, to taste.

Divide the cucumber salad between 2 bowls and serve.

(Calories: 625 Fat: 49g Total Carbs: 10g Fiber:4g Sugar:4g Net Carbs:6g Protein:38g)

Dinner: Creamy Tomato Basil Chicken ‘Pasta’

Prep Time:10 mins Cook Time:30 mins Yield: 2 servings

Ingredients:

2 Tablespoons of coconut oil (30ml), to cook with

2 chicken breasts (400g), diced

1 can of diced tomatoes (14 oz or 400g), drained

1/4 cup of coconut milk (60ml) (from the top of a refrigerated can of coconut milk)

1/2 cup of fresh basil leaves (16g), chopped

4 cloves of carlic (12g), minced or finely diced

1 zucchini (120g), spiralized or use a peeler to make into long noodle-like strands

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until fully cooked, about 8 to 10 minutes.

Add the diced tomatoes to the skillet and saute until soft, about 2 to 3 minutes

Add the coconut cream, fresh basil, and garlic to the skillet and cook until the sauce starts to thicken, about 2 to 3 minutes. Season with salt and pepper, to taste.

Divide the zucchini ‘pasta’ between 2 plates. Top the zucchini ‘pasta’ with equal amounts of the creamy basil chicken and serve.

(Calories:633 Fat:40g Total Carbs:15g Fiber:4g Sugar:6g Net Carbs:11g Protein:49g)

WEEK 3 DAY 3

Lunch: Chicken Cauliflower ‘Couscous’ Salad

[Refrigerate half of the ‘couscous’ salad for Day 6 lunch] Prep Time:15 mins Cook Time: 10 mins Yield: 4 Servings

Ingredients:

2 Tablespoons of coconut oil (30 ml), divided, to cook with

2 chicken breasts (400g), diced

1 head of cauliflower (600 g), processed into rice-like pieces

1 cucumber (220g), diced

1 medium bell pepper (120g), diced

4 green onions (20g), chopped

1/2 cup of fresh parsley (8g), chopped

2 Tablespoon of olive oil (30ml)

1 Tablespoon of lemon juice (15ml) (or to taste)

2 teaspoons of garlic powder (7g)

2 teaspoons of cumin powder (4g)

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until fully cooked, about 8 to 10 minutes. Season with salt and pepper, to taste.

In a large bowl, combine the cooked the cooked chicken, cauliflower, cucumber, bell pepper, green onions, and fresh parsley with the olive oil, lemon juice, garlic powder, and cumin powder. Season with additional salt and pepper, to taste. Refrigerate half of the ‘couscous’ salad for Day 6 lunch.

Divide the remaining ‘couscous’ between 2 bowls and serve.

(Calories: 371 Fat: 24g Total Carbs: 11g Fiber: 4g Sugar: 5g Net Carbs: 7g Protein: 27g)

Dinner: Easy Salmon Curry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

2 Tablespoons of coconut oil (30 ml), to cook with

1/2 medium onion (55g), thinly sliced

7 oz of green beans (196g), diced

2 cups of chicken broth (480ml)

1 lb of salmon (with skin on), fresh or frozen (450g), defrosted in frozen, diced

1 ad 1/2 tablespoons of curry powder (11g)

1 teaspoon of garlic powder (3g)

1/2 cup if coconut cream (120ml) (from the top of a refrigerated can of coconut milk)

2 Tablespoons of fresh basil leaves (4g), chopped (for garnish)

Salt and pepper, to taste

Instructions:

In a large saucepan, melt the coconut oil over medium-high heat. Add the onion and saute until translucent, about 2 to 3 minutes.

Add the green beans to the saucepan and saute until slightly soft, about 5 to 6 minutes.

Add the chicken broth to the saucepan and bring to a boil.

Add the salmon, curry powder, and garlic powder to the saucepan and continue to boil for  1 minute.

Reduce the heat to a simmer and add the coconut cream. Continue to simmer, stirring occasionally, until the salmon is fully cooked, about 3 to 5 minutes. Season with salt and pepper, to taste.

Divide the curry between 2 bowls and garnish with equal amounts of the fresh basil.

(Calories: 909 Fat: 67g Total Carbs: 16g Fiber: 6g Sugar: 3g Net Carbs: 10g Protein: 59g)

WEEK 3 DAY 4

Lunch: Baked Eggs in Avocados

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings

Ingredients:

2 large avocados (400 g)

4 medium eggs

2 Tablespoons of olive oil (30 ml), divided

2 cups of spinach (60 g)

Salt and pepper, to taste

Instructions:

Preheat oven to 400 F (200 C).

Slice each avocado in half lengthwise. Remove and discard the avocado pits. Place each avocado half on a baking sheet.

Crack each egg into a bowl. Carefully remove each yolk from the bowl and place in each avocado half.

Pour approximately 1 teaspoon (5 ml) of olive oil over each avocado half.

Place the baking sheet in the oven and bake for 12 minutes.

Remove the baking sheet from the oven and season each avocado with salt and pepper, to taste.

Divide the spinach between 2 plates. Place 2 baked avocado halves on each  plate and drizzle with the remaining olive oil.

(Calories: 572 Fat: 51 g Total Carbs: 18 g Fiber: 14 g Sugar: 1 g Net Carbs: 4 g Protein: 17 g)

Dinner: Leftover Keto Cottage Pie

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

Leftover Keto Cottage Pie from Day 1 Dinner

Instructions:

In the oven or microwave, reheat the leftover cottage pie to desired temperature.

Divide the cottage pie between 2 plates and enjoy

(Calories: 684 Fat: 57g Total Carbs: 13g Fiber: 5g Sugar: 6g Net Carbs: 8g Protein: 32g)

WEEK 5 DAY 5

Lunch: Leftover Mini Spinach Meatloaves with Avocado Salad

Prep Time: 10 min Cook Time: 0 mins Yield: 2 servings

Instructions:

In a small bowl, combine the avocado with the olive oil and balsamic vinegar. Season with sale and pepper, to taste.

In the oven or microwave, reheat the leftover mini meatloaves to desired temperature.

Divide the mini meatloaves between 2 plates and enjoy with the avocado salad.

(Calories: 725 Fat: 58g Total Carbs: 16g Fiber:8g Sugar: 3g Net Carbs: 8g Protein: 37gm)

Dinner: One-pot Pork and Cabbage Stew

Prep Time: 20 mins Cook Time: 2 hours Yield: 4 Servings [Refrigerate half of the stew for Day 7 dinner]

Ingredients:

2 Tablespoons of coconut oil (30ml), to cook with

2 lbs of pork shoulder (900g), cubed

1 head of cabbage (700g), thinly sliced

1 medium onion (110g), thinly sliced

1/2 leek (45g), sliced

3 cups of cold water (720ml)

1 Tablespoon of apple cider vinegar (15ml)

2 teaspoon of fresh ginger (5g), minced or finely diced

Pepper, to taste

Instructions:

In a large pot or Dutch oven, melt the coconut oil over medium-high heat. In batches, sear the pork until browned on all sides, about 5 to 6 minutes per batch. Return the browned pork to the pot.

Reduced the heat to medium and add the cabbage, onion, leek, water, apple cider vinegar, salt, and fresh ginger to the pot.

Cover and simmer, stirring occasionally, for 2 hours until the vegetables are soft and the pork is fork-tender. Add additional water to the pot during the cook time, if needed. Season with additional salt and pepper, to taste. Refrigerate half of the stew for Day 7 dinner.

Divide the remaining stew between 2 bowls and serve.

(Calories: 544 Fat: 35g Total Carbs: 14g Fiber: 5g Sugar: 7g Net Carbs: 9 g Protein: 42g)

WEEK 3 DAY 6

Lunch: Leftover Chicken Cauliflower ‘Couscous’ Salad

Prep Time: 5 mins Cook Time: 0 Yield: 2 Servings

Ingredients:

Leftover chicken cauliflower ‘couscous’ salad from day 3 lunch.

Instructions:

If desired, reheat the leftover chicken cauliflower ‘couscous’ salad.

Divide the ‘couscous’ salad between 2 plates and enjoy.

(Calories: 372 Fat: 24g Total Carbs: 11g Fiber: 4g Sugar: 5g Net Carbs:7g Protein: 27g)

Dinner: Zucchini Beef Saute with Garlic and Cilantro

Prep Time: 10 mins Cook Time: 10 mins Yield: 2 Servings

Ingredients:

3 Tablespoons of avocado oil (45ml), to cook with

2 beef steaks (400g), sliced into 1-inch (2 and 1/2 cm) strips

1 zucchini (120g), sliced into 1-inch (2 1/2 cm) strips

2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml)

3 cloves of garlic, minced or finely diced

1/4 cup of fresh cilantro (4g), chopped

Salt and pepper, to taste

Instructions:

Add the avocado oil to a large skillet over medium-high heat. Add the steak to the skillet and saute until slightly browned, about 1 to 3 minutes.

Add the zucchini to the skillet and saute until slightly soft, about 1 to 2 minutes.

Add the tamari sauce or coconut aminos, garlic, and fresh cilantro to the skillet and continue to saute until the beef is cooked to your liking, about 1 to 3 minutes. Season with salt and pepper, to taste.

Divide the saute between 2 plates and serve.

(Calories: 737 Fat: 63g Total Carbs: 5g Fiber: 1g Sugar: 1g Net Carbs: 4g Protein: 35g)

  WEEK 3 DAY 7

Lunch: Chicken Hash with Coconut Dijon Sauce

Prep Time: 10 mins Cook Time: 20 mins Yield: 2 Servings

Ingredients:

For the coconut dijon sauce-

1/4 cup of ghee (60ml)

2 Tablespoons of Dijon mustard (30ml)

2 Tablespoons of chicken broth (30ml)

2 Tablespoons of coconut butter (30g)

For the chicken hash –

2 tablespoons of coconut oil (30ml), to cook with

1/2 medium onion (55g), thinly sliced

1 carrot (50g), grated or thinly sliced

1/2 leek (45g), thinly sliced

1 chicken breast (200g), diced

2 cups of spinach (60g)

Salt and pepper, to taste

Instructions:

In a small saucepan, melt the ghee over medium heat

Reduce the heat to low and add the dijon mustard and chicken broth to the saucepan. Simmer, whisking frequently, for 5 minutes until the sauce is slightly thickened.

Add the coconut butter to the saucepan and continue to simmer, whisking continuously, for an additional 5 minutes until the sauce is desired consistency. Remove the saucepan from the heat and let cool. (Sauce will continue to thicken as it cools)

Meanwhile, melt the coconut oil in a large skillet over medium-high heat. Add the onion, carrot, and leek to the skillet and saute until the vegetables are slightly soft, about 3 to 4 minutes.

Add the chicken to the skillet and saute until cooked, about 5 to 6 minutes. Season with salt and pepper, to taste.

Divide the spinach between 2 plates and top with equal amounts of the chicken hash. Drizzle equal amounts of the coconut sauce over the hash and serve.

(Calories: 698 Fat: 62g Total Carbs: 13g Fiber: 5g Sugar: 4g Net Carbs: 8g Protein: 26g)

Dinner: Leftover One Pot Pork and Cabbage Stew

Prep Time: 5 min Cook Time: 0 min Yield: 2 servings

Ingredients:

Leftover one pot pork and cabbage stew from Day 5 dinner

Instructions:

On the stovetop or in a microwave, reheat the leftover pork and cabbage stew to desired temperature.

Divide the stew between 2 bowls and enjoy.

(Calories: 351 Fat: 35g Total Carbs: 16g Fiber: 6g Sugar: 8g Net Carbs: 10 g Protein: 42g)

The post 21 Day Keto Diet Plan for weight loss (Keto Beginners) appeared first on Natural Wellness and Remedies.

[riceangle4-blog]

[Transcript] – 16 Reasons You’re Not Burning Fat (& How To Lose Weight The Right Way)

https://bengreenfieldfitness.com/podcast/fat-loss-podcasts/how-to-lose-weight/

[00:00:00] Introduction

[00:01:18] The RUNGA Immersion

[00:02:53] Kion Coaches

[00:04:10] Podcast Sponsors

[00:05:33] About this Solosode

[00:06:22] How Fat Actually Gets Burnt

Get The Low Carb Athlete - 100% Free!Eliminate fatigue and unlock the secrets of low-carb success. Sign up now for instant access to the book!<![CDATA[ #_form_64_ font-size:14px; line-height:1.6; font-family:arial, helvetica, sans-serif; margin:0; #_form_64_ * outline:0; ._form_hide display:none; visibility:hidden; ._form_show display:block; visibility:visible; #_form_64_._form-top top:0; #_form_64_._form-bottom bottom:0; #_form_64_._form-left left:0; #_form_64_._form-right right:0; #_form_64_ input[type="text"],#_form_64_ input[type="date"],#_form_64_ textarea padding:6px; height:auto; border:#979797 1px solid; border-radius:4px; color:#000 !important; font-size:13px; -webkit-box-sizing:border-box; -moz-box-sizing:border-box; box-sizing:border-box; #_form_64_ textarea resize:none; #_form_64_ ._submit -webkit-appearance:none; cursor:pointer; font-family:arial, sans-serif; font-size:14px; text-align:center; background:#eb7000 !important; border:0 !important; color:#fff !important; padding:10px !important; #_form_64_ ._close-icon cursor:pointer; background-image:url('https://d226aj4ao1t61q.cloudfront.net/esfkyjh1u_forms-close-dark.png'); background-repeat:no-repeat; background-size:14.2px 14.2px; position:absolute; display:block; top:11px; right:9px; overflow:hidden; width:16.2px; height:16.2px; #_form_64_ ._close-icon:before position:relative; #_form_64_ ._form-body margin-bottom:30px; #_form_64_ ._form-image-left width:150px; float:left; #_form_64_ ._form-content-right margin-left:164px; #_form_64_ ._form-branding color:#fff; font-size:10px; clear:both; text-align:left; margin-top:30px; font-weight:100; #_form_64_ ._form-branding ._logo display:block; width:130px; height:14px; margin-top:6px; background-image:url('https://d226aj4ao1t61q.cloudfront.net/hh9ujqgv5_aclogo_li.png'); background-size:130px auto; background-repeat:no-repeat; #_form_64_ ._form-label,#_form_64_ ._form_element ._form-label font-weight:bold; margin-bottom:5px; display:block; #_form_64_._dark ._form-branding color:#333; #_form_64_._dark ._form-branding ._logo background-image:url('https://d226aj4ao1t61q.cloudfront.net/jftq2c8s_aclogo_dk.png'); #_form_64_ ._form_element position:relative; margin-bottom:10px; font-size:0; max-width:100%; #_form_64_ ._form_element * font-size:14px; #_form_64_ ._form_element._clear clear:both; width:100%; float:none; #_form_64_ ._form_element._clear:after clear:left; #_form_64_ ._form_element input[type="text"],#_form_64_ ._form_element input[type="date"],#_form_64_ ._form_element select,#_form_64_ ._form_element textarea:not(.g-recaptcha-response) display:block; width:100%; -webkit-box-sizing:border-box; -moz-box-sizing:border-box; box-sizing:border-box; #_form_64_ ._field-wrapper position:relative; #_form_64_ ._inline-style float:left; #_form_64_ ._inline-style input[type="text"] width:150px; #_form_64_ ._inline-style:not(._clear) + ._inline-style:not(._clear) margin-left:20px; #_form_64_ ._form_element img._form-image max-width:100%; #_form_64_ ._clear-element clear:left; #_form_64_ ._full_width width:100%; #_form_64_ ._form_full_field display:block; width:100%; margin-bottom:10px; #_form_64_ input[type="text"]._has_error,#_form_64_ textarea._has_error border:#f37c7b 1px solid; #_form_64_ input[type="checkbox"]._has_error outline:#f37c7b 1px solid; #_form_64_ ._error display:block; position:absolute; font-size:13px; z-index:10000001; #_form_64_ ._error._above padding-bottom:4px; top:-41px; right:0; #_form_64_ ._error._below padding-top:4px; top:100%; right:0; #_form_64_ ._error._above ._error-arrow bottom:0; right:15px; border-left:5px solid transparent; border-right:5px solid transparent; border-top:5px solid #f37c7b; #_form_64_ ._error._below ._error-arrow top:0; right:15px; border-left:5px solid transparent; border-right:5px solid transparent; border-bottom:5px solid #f37c7b; #_form_64_ ._error-inner padding:8px 12px; background-color:#f37c7b; font-size:13px; font-family:arial, sans-serif; color:#fff; text-align:center; text-decoration:none; -webkit-border-radius:4px; -moz-border-radius:4px; border-radius:4px; #_form_64_ ._error-inner._form_error margin-bottom:5px; text-align:left; #_form_64_ ._button-wrapper ._error-inner._form_error position:static; #_form_64_ ._error-inner._no_arrow margin-bottom:10px; #_form_64_ ._error-arrow position:absolute; width:0; height:0; #_form_64_ ._error-html margin-bottom:10px; .pika-single z-index:10000001 !important; @media all and (min-width:320px) and (max-width:667px) ::-webkit-scrollbar display:none; #_form_64_ margin:0; width:100%; min-width:100%; max-width:100%; box-sizing:border-box; #_form_64_ * -webkit-box-sizing:border-box; -moz-box-sizing:border-box; box-sizing:border-box; font-size:1em; #_form_64_ ._form-content margin:0; width:100%; #_form_64_ ._form-inner display:block; min-width:100%; #_form_64_ ._form-title,#_form_64_ ._inline-style margin-top:0; margin-right:0; margin-left:0; #_form_64_ ._form-title font-size:1.2em; #_form_64_ ._form_element margin:0 0 20px; padding:0; width:100%; #_form_64_ ._form-element,#_form_64_ ._inline-style,#_form_64_ input[type="text"],#_form_64_ label,#_form_64_ p,#_form_64_ textarea:not(.g-recaptcha-response) float:none; display:block; width:100%; #_form_64_ ._row._checkbox-radio label display:inline; #_form_64_ ._row,#_form_64_ p,#_form_64_ label margin-bottom:0.7em; width:100%; #_form_64_ ._row input[type="checkbox"],#_form_64_ ._row input[type="radio"] margin:0 !important; vertical-align:middle !important; #_form_64_ ._row input[type="checkbox"] + span label display:inline; #_form_64_ ._row span label margin:0 !important; width:initial !important; vertical-align:middle !important; #_form_64_ ._form-image max-width:100%; height:auto !important; #_form_64_ input[type="text"] padding-left:10px; padding-right:10px; font-size:16px; line-height:1.3em; -webkit-appearance:none; #_form_64_ input[type="radio"],#_form_64_ input[type="checkbox"] display:inline-block; width:1.3em; height:1.3em; font-size:1em; margin:0 0.3em 0 0; vertical-align:baseline; #_form_64_ button[type="submit"] padding:20px; font-size:1.5em; #_form_64_ ._inline-style margin:20px 0 0 !important; #_form_64_ position:relative; text-align:left; margin:0px 0px; padding:20px; -webkit-box-sizing:border-box; -moz-box-sizing:border-box; box-sizing:border-box; *zoom:1; background:transparent !important; border:0px solid #b0b0b0 !important; width:300px; -moz-border-radius:0px !important; -webkit-border-radius:0px !important; border-radius:0px !important; color:#000 !important; #_form_64_ ._form-title font-size:22px; line-height:22px; font-weight:600; margin-bottom:0; #_form_64_:before,#_form_64_:after content:" "; display:table; #_form_64_:after clear:both; #_form_64_._inline-style width:auto; display:inline-block; #_form_64_._inline-style input[type="text"],#_form_64_._inline-style input[type="date"] padding:10px 12px; #_form_64_._inline-style button._inline-style position:relative; top:27px; #_form_64_._inline-style p margin:0; #_form_64_._inline-style ._button-wrapper position:relative; margin:27px 12.5px 0 20px; #_form_64_ ._form-thank-you position:relative; left:0; right:0; text-align:center; font-size:18px; @media all and (min-width:320px) and (max-width:667px) #_form_64_._inline-form._inline-style ._inline-style._button-wrapper margin-top:20px !important; margin-left:0 !important; #_form_64_ ._form_10 text-align:center !important; #_form_64_ ._x20518276 label,#_form_64_ ._field10 label text-align:left; #_form_64_ ._form_31 width:100% !important; ]]>

[00:12:23] The 16 Reasons You’re Not Burning Fat the Way You’d Like

[00:12:36] Chronic Inflammation

[00:21:04] Glycemic Variability (GV)

[00:27:31] Podcast Sponsors

[00:30:46] Cortisol and Stress

[00:34:19] Sleep Deprivation

[00:35:27] Snacking and Post-Workout Calories

[00:39:47] You’re Not Moving Enough

[00:41:32] Too Much Exercise

[00:43:34] Chronic Cardio

[00:45:53] The SAID Principle

[00:49:56] Lack of Cold Therapy

[00:52:24] Hormonal imbalance

[00:54:40] Toxin and Chemical Exposure

[00:56:28] Food Allergies and Intolerances

[00:57:42] Micro-Nutrient Deficiencies

[00:59:01] Thyroid

[01:01:02] Disordered Eating

[01:03:25] Final Take

[01:05:36] End of Solosode

Ben:  Your lungs are the primary excretory organs for weight loss. So, unless you’re wanting to gain significant mass, like if you’re a high school or college football player trying to get to the next level, if you’ve eaten at some point prior to working out, there’s no need to drop everything to slug down that post-workout protein drink. The number one thing that you can do if you are resistant to weight loss and you’re already moving more in eating less is–

I have a master’s degree in physiology, biomechanics, and human nutrition. I’ve spent the past two decades competing in some of the most masochistic events on the planet from SEALFit Kokoro, Spartan Agoge, and the world’s toughest mudder, the 13 Ironman triathlons, brutal bow hunts, adventure races, spearfishing, plant foraging, free diving, bodybuilding and beyond. I combine this intense time in the trenches with a blend of ancestral wisdom and modern science, search the globe for the world’s top experts in performance, fat loss, recovery, hormones, brain, beauty, and brawn to deliver you this podcast. Everything you need to know to live an adventurous, joyful, and fulfilling life. My name is Ben Greenfield. Enjoy the ride.

Hey, if you listened in to Thursday’s episode, you know that I am leading a very intimate heavily curated retreat at a private mansion in Napa Valley in September. Not everybody can get in. You got to apply to get accepted. It’s extremely high-end and includes these amazing meals prepared by a world-famous chef named Seamus Mullen, very luxury accommodations. This is like a mansion on 70 acres of forest out in a secret spot in Napa Valley. My wife and I will be there. Your registration includes a one-on-one consultation with me as a podcast listener in just a moment when you go to the URL I tell you to apply. You’ll automatically get $1,000 off if you are accepted to attend this retreat.

We do mobility and breathwork and meditation and yoga every morning. We do things like cold immersion and kettlebell classes in the afternoons. It includes a manual therapy session with this amazing body worker who’s been on my podcast before, name is Scott Dolly. You get to feast on these all organic fresh vibrant meals. And my wife along with Amelia DiStefano, one of the other hosts of the retreat. They teach you how to cook as well. So, it includes cooking classes, a whole bunch of extra goodie bags in your room when you check in. If you feel like you might be a fit for this, it takes play September 12th through the 15th. The only way to get in is to apply. And you apply it, BenGreenfieldFitness.com/runga. That’s BenGreenfieldFitness.com/R-U-N-G-A.

Now, another special announcement for you is that last year, I personally trained and mentored over 100 different health professionals; personal trainers, nutritionists, physicians, everything. It was a 22-week rigorous course in which I taught them everything I know about sleep and hormones, and fat loss, and performance, gut health, spiritual health, everything. Literally dumped my brain and programmed each of these coaches. And now they’re available for you to work with personally to achieve whatever goals you have. They’re spread out all over the globe, all these people I trained. They range from nutritionist to personal trainers to chiropractors to psychologist to MDs.

So, if you want to see if you’ve got somebody in your area you could work with, or you want to work with one of these coaches virtually, you just go to getkion.com, getK-I-O-N.com/kion-coach. Now, I’ll also put that link in the shownotes for today’s show, which you can get over at BenGreenfieldFitness.com/fatlosspodcast. That’s BenGreenfieldFitness.com/fatlosspodcast. Or you can also click through the coach directory to the RUNGA retreat to everything else I mentioned in today’s show.

Also, this podcast is brought to you by Organifi. Organifi makes this green juice, and they pack a bunch of different superfoods into their green juice. They’ve got spirulina and alkalizing lemon extract, coconut water extract, a whole bunch of stuff. There’s even a study recently that maintaining a net state of alkalinity assists with your ability to be able to stave off muscle loss. And this was a very cool renal acid load testing protocol. I tweeted it out. But one of the best ways to alkalize your body to be able to put yourself into a state where you can maintain or even gain muscle are with these greenish type of foods. And this stuff has matcha green tea, wheatgrass, mint, spirulina, chlorella, moringa.

You’d think it’d cost like $20 a bottle, but they just send you a powder. You mix it with cold water or almond milk or in a smoothie or whatever you want. Make it yourself, and it’s pennies on the dollar compared to these fancy juice bars, plus you get an extra 20% discount when you use the code in the URL I’m about to give you. You go to organifi.com/ben. That’s Organifi with “I”, organifi.com/ben. And the 20% discount code that you can use is BENG20 at organifi.com/ben.

Hey, that’s me, my trumpet, me and my trumpet here with you today, and that’s all, no guest, zero guest. This is just me on a solosode about fat, about all the different reasons that people have a hard time burning fat. Sixteen reasons, specifically, that I’m going to get into on today’s show with you, and what you can do about it. I haven’t done a solosode in a little while because I just have so many amazing guests that I always want to talk to. But occasionally, I have some things that I want to get off my mind and into yours, and today’s episode is no exception. So, if you’re into burning fat or helping people burn fat, this is the episode for you.

So, before I talk about why people are resistant to weight loss so much, it’s important to understand where fat actually goes, like how fat actually gets burnt, because most fat loss books and so-called weight loss experts and physicians and dietitians and personal trainers, they’ll tell you that fat is converted to energy or is converted to heat. But that actually violates a law called the law of conservation of mass. And all that law states is that mass in an isolated system is neither created nor destroyed by chemical reactions or physical transformations.

So, in other words, you can’t simply take fat and poop it out or turn it in a muscle. Instead, the primary place that fat goes when you lose weight is your breath. You breathe away fat. Your lungs are the primary excretory organs for weight loss. So, any excess calories that you eat, here’s how it works, including carbohydrates, protein, and even that half stick of butter that you put into your green tea or coffee, that gets converted into triglycerides, which is a type of fatty acid. Now, excess carbohydrate or protein is converted to triglyceride and stored in the lipid droplets of fat cells. Fat cells are called adipocytes. And excess dietary fat then undergoes something called lipolysis, or the breakdown of fat followed by another process called reesterification to allow that fat to be stored.

So, people who want to lose weight while maintaining muscle and other important tissue are biochemically speaking, trying to burn through triglycerides that are stored in adipocytes, lipid droplets that are stored in or triglycerides that are stored in the lipid droplets of fat cells. Now, triglycerides are comprised of three types of atoms; carbon, hydrogen, and oxygen. And they can only be broken down when these atoms are unlocked through a process called oxidation. And that requires, this is where breath comes in, the inhalation of oxygen.

There was actually a research study that was done. It was called “When somebody loses weight, where does the fat go?” Great title for a research study. And what the researchers found was that for 22 pounds of fat to be oxidized, 64 pounds of oxygen must be inhaled. And oxidation results in about 61 pounds of carbon dioxide excreted via the lungs, and about 24 pounds of water excreted via urine and feces and breath and sweat. So, your lungs are the primary excretory organs for fat loss. And stick with me here on the math. So, every breath that you breathe out contains a little over 0.001 ounces of CO2, and about 0.003 ounces or rather 0.0003 ounces of that is carbon. So, an average total of 17,000 breaths during the day is going to get rid of around 0.32 pounds of carbon, and about a third of that fat loss is occurring when you’re doing nothing at all, like when you’re sleeping during the night.

So, how do you replace all that carbon that you breathe off? Well, unless you’re eating charcoal rocks or overdosing on charcoal capsules. The only significant carbon sources that I personally know of are dietary carbohydrates, proteins, and fats. So, from as simplistic a standpoint as possible, losing fat means consuming less carbon than you’ve exhaled. So, if you were to spend a day asleep, at rest, and performing light activities that honestly can nearly double your resting metabolic rate, just walking around and moving, you’d exhale about seven ounces of carbon. By substituting one hour of rest per day with one hour of moderate exercise like going on hike, riding a bike, doing some weight lifting, your metabolic rate is increased by about seven-fold, and that removes an extra ounce and a half of carbon from the body, increasing the amount of carbon you exhale by around 20% from seven ounces up to eight and a half ounces.

Now, the problem is all that carbon loss can, of course, be offset by eating carbon molecules from carbohydrates or protein or fat. A single 100-gram whole wheat muffin, for example, will give you about 20%, 20% of your average daily energy requirement. And that means physical activity as a weight loss strategy is foiled even by relatively small quantities of food. And so the most effective albeit traditional and boring solution to this conundrum that does not sell many supplements, and it doesn’t sell many diet books, and it doesn’t sell many biohacks or anything else, is to simply move more and eat less.

Now, that’s it. You know more about the true mechanisms behind weight loss now than the average biochemistry student. The problem is, let’s say you’re already eating less and moving more, you’re theoretically now engaging in enough physical activity to breathe off more than enough carbon, and the scale still isn’t budging. So, what gives? Well, that’s what I want to dig into this podcast. But I had to lay it out beginning with this explanation of how you breathe away carbon so that you know that from a very simplistic model, the lowest hanging fruit, the bottom of the totem pole, or the top of the totem pole, depending on how you want to think about it is that you must be ruthlessly cognizant of carbons in and carbons out, how much you’re moving and how much you’re eating. Okay? So, that’s the number one thing that you need to pay attention to.

So, let’s say you’ve got that down, you’ve wrapped your head around that. If you’re listening to this podcast, you may already have kind of started on that journey. Now, let’s get into 16 of these reasons that you actually can’t burn fat. Reason number one is inflammation. So, there’s a common belief that fat cells never actually go away, and that simply is not the case. There is something that you can do to annihilate fat cells, and that is to rid yourself of inflammation. Okay. Fat cells don’t just shrink and sit there waiting for more carbon or triglycerides, as you’ve learned earlier. They can go away.

Now, before jumping into the nitty-gritty of inflammation, remember that not all inflammation is bad. Acute inflammation is a natural biological reaction to stressors. So, when you cut yourself, the area surrounding the cut becomes inflamed. As your immune system and regenerative processes react, that prevents infection. It heals the cut. Acute inflammation also happens when your muscle fibers break down and get rebuilt after a hard workout. But when you have chronic inflammation and a constant stream of inflammatory chemicals, that becomes an issue. High levels of what’s called transforming growth factor beta promote inflammation and weight gain by causing irregular appetite and glucose regulation, and that’s something that can be induced from anything from over exercise to inflammatory food.

There are also things called matrix metalloproteinases. Those remodel the matrix outside of your cells. They regulate white blood cell movement. Those can also cause inflammation when their blood plasma activity gets too high. There is vascular endothelial growth factor or VEGF is what that’s abbreviated as. And that aids in the growth of new blood vessels, and those are correlated with obesity. Those can feed blood to new fat cells. Nitric oxide synthase. You may have heard that nitric oxide is good, and some is good, but high nitric oxide synthase can lead to excess NO, and that’s also been correlated with obesity.

There’s something called toll-like receptor 4. That’s involved in a phenomenon called meta-inflammation, which is a state of low but chronic inflammation in immune and fat cells. And there are many genetic and epigenetic factors that can contribute to that process. It’s called NOS uncoupling. So, rather than making nitric oxide, NOS uncoupling results in the production of superoxide free radicals, which also contribute to the destructive path of inflammation. The cool part about that is that that can be tested. So, you can test for that via–there’s this company called StrateGene, and I’ll link to all of anything I mentioned, studies and companies in the shownotes. But basically, with StrateGene, you can test for certain dirty genes, so to speak, that could show you whether or not your nitric oxide synthase pathways are effed up, so to speak.

You can also test with StrateGene for a pathway called Nrf2. If Nrf2 isn’t working properly, your body can’t handle iron properly, and it can make excess free radicals, especially if you have too much iron or ferritin. And often, people with variance in their Nrf2 genes suffer from inflammatory conditions that nobody seems to be able to resolve. Again, functional genetic testing can help determine whether you have issues with your Nrf2 genes. And there are some substances like, you may have heard of sulforaphane from broccoli or resveratrol, which is found in the skins of grapes and in certain berries, bacopa, milk thistle, turmeric, all of those can help to support healthy Nrf2 activity.

One of my upcoming podcast guests, Dr. Bob Miller, has some wonderful work on this, if you go to his website, which I’ll link to in the shownotes. I don’t have it on hand right now, but the shownotes for this entire podcast will be at BenGreenfieldFitness.com/fatlosspodcast. That’s BenGreenfieldFitness.com/fatlosspodcast. You’ll be able to check out Bob Miller’s website. And there are a lot of other chemicals and enzymes and factors involved in inflammation, but chronic inflammation can be systemic. It can affect the entire body. And probably, the biggest thing that can lead to inflammation is rancid oils, right, oils that have been treated with high temperatures or high pressures because you get a one-two whammy of inflammation and insulin resistance.

We’re talking about the type of polyunsaturated fats you’d find in canola oil and safflower oil and peanut oil and sunflower oil, and most processed and packaged foods because polyunsaturated fats are highly prone to oxidation, and that can promote chronic inflammation, the buildup of toxic substances in the arteries. And so I think one of the number one tactics for turning your body into a fat decimating factory is to cut out most PUFAs and replace them with healthy fat sources, like extra virgin olive oil, and fatty fish, and avocado oil, and macadamia nut oil, and coconut oil, and to a certain extent saturated fats, although many people do even need to limit saturated fats because a lot of folks and studies have shown experienced a deleterious inflammatory response of saturated fats once they comprise about over 10% of your total intake of fats. We’re talking about fats that are solid at room temperature, things like butter or cheeses, for example. So, sugar can be inflammatory, but compared to rancid oils, glucose, and fructose, and sucrose, and other sugars, those are pretty quickly metabolized, especially if you’re very active. So, I think sugar is less of an issue for inflammation, as much as vegetable oil, is the primary issue.

Now, another major cause of inflammation is simply chronic stress, and that’s just because your limbic system can get stuck in sympathetic fight-and-flight mode. That’s a pretty complex set of nerves and networks in the brain that controls basic emotions like fear and pleasure and anger, but also basic drives, like hunger and sex. So, if the limbic system is overstimulated, not only does your immune system become hyperactive, resulting in this cytokine cascade and systemic inflammation, but you also see a rapid fluctuation in the hormones responsible for controlling hunger.

And also, no discussion of inflammation I think would be complete without mentioning something called cell danger response or CDR. Now, CDR is this evolutionarily conserved metabolic response that protects cells and their hosts, including you, the human host from harm, and it’s triggered by encounters with chemical or physical or biological threats that exceed your cell’s capacity to be able to keep up with that stress. And that could be emotional stress, it could be exercise stress, it could be chemical stress, it could be like mold and environmental stress. But anyways, the resulting metabolic mismatch between available resources and the functional capacity of the cell can actually change things like cellular electron flow, and mitochondrial activity, and oxygen consumption, and cell membrane fluidity, and carbon, and sulfur resource allocation, and a host of other important metabolic mechanisms that also influence fat loss.

Now typically with CDR, there is this first wave of danger that signals the release of metabolic intermediates, like ATP and ADP, and oxygen, and reactive oxygen species from the cells. And then after the danger or the stress is eliminated or neutralized, there’s this sequence of anti-inflammatory and regenerative pathways that are activated to reverse that cell danger response and heal the cell. But when the CDR persists abnormally, what happens is a state of chronic inflammation and a long-term release of inflammatory cytokines.

Now interestingly, CDR, like I mentioned, can be kind of in that stuck state from emotion or past trauma, or from infection, or from toxins. And I think probably the best book to really wrap your head around how to manage cell danger response is a book called “Toxic” by Dr. Neil Nathan. There’s another doctor named Dr. Robert Naviaux. And I’ll link to both these guys’ website. Dr. Robert Naviaux has a lab at UCSD, and they really get into how mold and mycotoxin exposure, major life stressors, chemical stressors, exercise overtraining, et cetera, can leave you in fight-and-flight mode or increase this cell danger response.

So, ultimately, the number one thing that you can do if you are resistant to weight loss and you’re already moving more and eating less is to look for any sources of inflammation. I think the biggest is vegetable oil, but I’d also consider getting a test through StrateGene for any dirty genes. I’d also consider looking into cell danger response and reading that book, “Toxic” by Dr. Neil Nathan.

Now, the second thing, the second biggest thing really, in my opinion, that affects also a host of chronic disease parameters like inflammation does but also fat loss is glycemic variability. Now, glycemic variability refers to your blood glucose fluctuations that occur during the day, how often your blood sugar is rising and falling at any given point during the day. And what can happen is that if glycemic variability gets out of control and your blood sugar gets too high, your body has two choices. It can shovel the sugar in your muscles and liver or store that sugar as body fat, but if your energy expenditure throughout the day isn’t high enough and your muscle sugar levels, your glycogen levels in your muscle, or your glycogen levels in your liver are full, you’re going to gain fat tissue. That’s where the sugar will be partitioned.

Now, there are ways that you can keep that from happening, which I’ll get to in a moment. But ultimately, it’s very simple. You just are ruthlessly cognizant again, to use that term, of how often your blood sugar levels are fluctuating throughout the day. And some of my favorite ways to control the level of glycemic variability are the following six strategies. Number one is strength training because when you strength train your ability to drive glucose, then the muscle cells increases. And strength training also decreases blood glucose levels and increases insulin sensitivity.

I’m a big fan of starting or ending the day with strength training or even doing strength training prior to whatever your largest meal of the day is going to be so that you have a place for storage disposal for many sugars that you eat with the meal. Another one that I like is pre-breakfast fasted cardio. And there are some research studies that have shown this is a really good strategy for controlling glycemic variability. There’s even a really, really good book called, “Change Your Schedule, Change Your Life” that gets into Ayurvedic strategies for fat loss, and it highlights the importance of pre-breakfast fasted cardio, which is also wonderful for sleep and circadian rhythm.

So, strategy number three would be a postprandial walk. There was a Japanese study that took three groups of men and had them do one of three actions immediately following a meal; sitting, standing, or walking. And by the end of that study, they found out that low volume easy walking for 30 minutes after a meal kept serum fat concentrations 18% lower than sitting or standing after a meal. And personally, for me, with testing with my own continuous blood glucose monitor, I found that as little as 10 minutes of walking seems to do a really good job controlling post-exercise–or post-meal glucose spikes.

Standing would be strategy number four. And while that study I just cited did find that walking is more effective than standing after a meal, standing is still more effective than sitting. Like one study on office workers found that standing for 180 minutes after lunch, like at a standing workstation rather than a sitting workstation, reduce the post-lunch blood sugar spikes by 43% compared to sitting for the same amount of time. There was another study that found that alternating between standing and sitting every 30 minutes throughout the workday reduce blood sugar spikes by 11% on average. So, even during a day at the office, you don’t have to feel like you need to work out to control blood sugar, but instead the trick is to not sit down for the entirety of your work day, and preferably to figure out ways, especially post-breakfast and post-lunch, and if you’re still working, post-dinner, to stand to work for the periods of time following a meal.

Next, are our plants and herbs and spices. And there are a host of different plants and herbs and spices that can help out with blood sugar management. Some notable examples are Ceylon cinnamon, like working in two teaspoons of Ceylon cinnamon during the day. The supplement Gymnema sylvestre can control carbohydrate cravings, but also control glycemic variability. Berberine is another one. Apple cider vinegar is another. Then there are rock lotus and bitter melon extract. So, those are really potent natural ingredients. Those are actually a component of a product that I have at Kion called Kion Lean. These were the only two ingredients in it, rock lotus and bitter melon extract.

Now, I’m very, very much, because I carry the genetic factors that predispose me to type 2 diabetes, cognizant of my blood sugar levels. And I realize this might sound spendy and I go through a bottle of this stuff faster than most folks, but I have two before every meal, regardless of the carbohydrate content. And it, for me personally, is as potent as the diabetic drug metformin at controlling my postprandial blood glucose with potentially less of some of the metabolic blowback of using metformin. So, I’m a huge fan of that supplement as an option for controlling glycemic variability along with some of the things like Ceylon cinnamon and apple cider vinegar.

And then finally, the sixth strategy in addition to strength training, pre-breakfast fasted cardio, postprandial walks, standing, and some different plants, herbs, and spices, is fiber. And dietary insoluble fiber through anaerobic bacterial fermentation breaks down into short-chain fatty acids. And about 95% of the short-chain fatty acids in your body are comprised of acetate or propionate or butyrate. And research has shown that acetate inhibits the conversion of glucose to fatty acids in the liver, and that reduces the accumulation of fat and adipose tissue and improves glucose tolerance. Propionate appears to do the same thing, and also increase insulin sensitivity.

And then finally, butyrate has been shown in rodent models to prevent and treat diet-induced insulin resistance. So, you can get your fiber from things like sweet potatoes and yams and dark leafy greens and legumes. Interestingly, for people who get irritable bowel syndrome or who have some type of deleterious response to fiber intake like bloating or gas, it appears that being in a state of ketosis or consuming ketone supplements like beta-hydroxybutyrate, can simulate what fiber does for the effects that I just mentioned without you needing to eat a lot of fiber. So, if you’re saying a carnivore diet or you’re limiting vegetables for other reasons such as your gut, you can actually just use a ketone supplement like a beta-hydroxybutyrate salt or just stay in a relative state of ketosis, and that can do the same thing.

Hey, I hope your mouth is watering at this point in the podcast because I’m talking so much about controlling your appetite. And I want to tell you about how you can get free bacon for life. That’s right, free bacon for life. ButcherBox is a sponsor of today’s show. They’re offering every single new member free bacon for life. So, you sign up to get any of their 100% grass-fed and grass-finished beef, free-range organic chicken, heritage breed pork boxes, and they’ll include a free bacon in every single box that you get going forward, plus they’re going to give you $20 off your first box. This is all uncured nitrate and sugar-free bacon.

ButcherBox bacon is some of the best bacon you’re ever going to eat. I dig this stuff. It’s like crack. They also have wild Alaskan sockeye salmon, pure, wild, sustainably harvested from Bristol Bay, Alaska, the works. So, ButcherBox just delivers this all right to your door on dry ice. Free shipping anywhere in 48 states. And they’re also including that bacon for life. So, you get into ButcherBox and you get $20 off your first box. And they’re going to include two packages of bacon and two pounds of their breakfast sausages. Geez, it keeps getting better and better. You go to butcherbox.com/ben, and it’s just all rolled in right there, butcherbox.com/ben.

This podcast is also brought to you by the fully upgraded version of the form of transcranial direct stimulation that I use to increase my neuroplasticity. Meaning, how to speed up. It’s way to speed up how fast you learn. So, it’s a headset, and it looks and it plays music like a pair of high-end headphones, but it sends this mild electrical stimulation to the top of your head that controls movement and put your brain into an enhanced motor neuron state that neuroscientists call hyper-learning.

So, if you’re going to learn a new skill like guitar or ukulele or the jazz flute, or you want to go do this before you do like deadlifts, squats, any motor skill acquisition, tennis practice, golf swings, you name it, this technology is the real deal. So, anyways, this new fully upgraded version of this device, the Halo Sport 2 has just gone on sale for 349. Now, what they’re throwing in isn’t even bigger discount if you use the code GREENFIELD at checkout. That price is going to go up in a couple weeks.

So, if you’re going to make the purchase, I’d do it now. And you go to haloneuro.com, H-A-L-O, neuro, N-E-U-R-O, haloneuro.com. And the code you can use for the special pricing with the add-on discount is GREENFIELD. And I recommend, and this is something I do, you just slap this bad boy on before like a strength training session to really see what it can do in kind of a simple familiar format like next time you go out and do deadlifts or squats. I think that’s the best way to, for the first time, experience what this thing is able to do. So, haloneuro.com and use code GREENFIELD.

Okay. As I alluded to earlier with cell danger response in my explanation of that, reason number three that folks can be resistant to weight loss is cortisol and stress. When you’re stressed, your body releases hormones like cortisol that turn on essential functions for your survival, like higher blood pressure and rapid decision-making while inhibiting non-essential functions like immune function or digestion or protein synthesis. And that’s helpful if you need to handle an acute stressor like a looming deadline or say like a race or a competition. But it’s also why chronic stress can restrict your ability to shed extra weight because cortisol can suppress insulin secretion, it can inhibit glucose uptake into your cells, and it can disrupt insulin signaling to muscle tissue.

So, chronic stress directly causes insulin resistance, and that can affect glycemic variability, cause resistance to weight loss, increase inflammation, cause dyslipidemia, which is elevated blood fat and cholesterol levels, and also result in chronic hypertension. So, when it comes to stress, the daily stressors can, not just be say the things you automatically think about, like say, work or family or relationship issues, but it can also include excess exercise, relationship, or personality conflicts that might simply be unresolved, but that you’re not thinking about in the moment. Emotions, like boredom and loneliness, can contribute to stress.

So, toxins and pollutants you might not even be aware of in your air, or your water, or say like EMF and Wi-Fi and electricity that are all around you. Psyching yourself up too frequently, right, like doing Wim Hof fire breathing at the beginning of every decision, from waking up to working out to amping yourself up to an important call can just be constant sympathetic mode. Pressure to perform, constant limelight from social media, lack of encouragement or love from others. There’s a lot of this stuff that has been studied to result in the same type of chronic stress patterns as you might get from just working too much.

So, one of the best ways to know if you’re chronically stressed, in my opinion, is to simply start measuring your heart rate variability. Get an Oura Ring or a WHOOP wristband or use the NatureBeat appropriate. And you can measure heart rate variability to see where your stress is in any given moment. When you can clean up heart rate variability–and sometimes it responds to very interesting things, like for me, when I step into my office, my HRV goes up, there’s electrical stuff all over my office.

It’s odd because I can work just as hard outside of my office in a lower electricity format like out in the guesthouse in the forest back behind my house, and I get nothing so I have things installed in my office; dirty electricity filters like a Somavedic and a Blue Shield and a Himalayan salt lamp, and these things that help to mitigate some of the EMF. And since I started doing those things, my HRV is a lot more stable during a day of work. So, again, even electrical stress can cause this type of stuff. And you can go and listen to my podcast on–with the guy who wrote the Tin Foil Hat book to learn more about that. But just understand there are a lot of variables that can contribute to stress, and you need to be aware of how cortisol could contribute to resistance to weight loss. And as I mentioned in podcast number 397, which you could listen to at BenGreenfieldFitness.com/397, the DUTCH test is probably one of the best tests. It’s a 24-hour urine test. We’re really seeing what’s truly going on with cortisol.

Okay. Number four is sleep deprivation. I don’t need to kick this horse to death. You probably know the research that shows that getting under the recommended seven to nine hours of sleep per night can lead to appetite cravings, weight gain, diabetes, and what would otherwise be a healthy population. Scarier yet is that all it takes to cause this type of damage is a single night of partial sleep. Of course, sleep deprivation is also known to raise cortisol levels, and reduce glucose tolerance, and increase sympathetic nervous system activities.

So, you can see how a lot of this stuff kind of piles up on each other as I go through these different reasons. And sleep deprivation also produces a neuroendocrine effect by reducing levels of the satiety inducing hormone leptin and increasing levels of the hunger-stimulating hormone ghrelin. So, sleep deprivation reduces your ability to metabolize glucose and also makes you want to consume more sugar or more hedonistic vegetable oil laid in snack food. That’s why it’s so easy to grab a second helping up the buffet or fail to stroll by a vending machine unscathed when you’re sleep-deprived. So, sleep is another very, very important variable.

Number five is snacking and post-workout calories. When I was bodybuilding and doing a lot of personal training, it was well known that one of the best strategies to pile on the pounds was to arrive at work with a container of yogurt and a couple of Tupperware containers of lean chicken with rice and broccoli, a couple of Ziploc bags of almonds, a handful of energy bars and a premade protein shake, and that was a really, really good way to put on size and mass, especially muscle mass if you’re combining that type of frequent eating and grazing with weight training.

But a lot of people caught on to that and thought, “Oh, I’m going to lose fat and look like a bodybuilder if I graze throughout the day.” But the theory behind that is you need to eat, whatever, six to eight small meals throughout the day to keep your metabolism elevated, but that’s a myth. It’s long since been debunked by science. Short digestion does produce a thermic effect that increases your metabolism, but the bump is very slight. Frequent snacking instead increases your glycemic variability and eliminates any of the gut or longevity-boosting benefits of fasting, or compressed feeding windows.

There’s no evidence that eating more than three meals per day boosts your metabolism, helps you to lose weight or aids in appetite control. But if you, on the other hand, eat only two to three meals per day in that compressed feeding window, such as during the period between say 9:00 a.m. and 6:00 p.m., your body releases more growth hormone. It burns more fat. It releases more testosterone. And frequent feeding also keeps your blood sugar at levels elevated and shifts your metabolism into more of a sugar burning mode, which doesn’t allow your body to tap into its stored fats for fuel.

So, eating six small meals per day may be worse for your waistline than eating two or three larger meals spread throughout the day. And the belief that you’ll enter into starvation mode if you don’t eat frequently is also false. It takes about three days of complete fasting with no calories, or four weeks of extreme calorie restriction for your body to downregulate metabolism and thyroid activity. Short-term fast like daily overnight 12 to 16-hour fast actually increase your metabolic rate due to an increase in norepinephrine, one of the hormones that signals fat cells to break down. You don’t even have to reduce your calorie intake in a scenario like this. Especially if you’re a very active individual, you just eat less often, not necessarily eat less. And as long as that’s combined with physical activity, it can be a good weight loss strategy.

Another common myth is that you need to shove some protein and carbs in your mouth or grab a Jamba Juice right after a workout from the smoothie outlet at the health club as you’re walking out. The idea behind eating right after finishing a workout is to maximize muscular adaptations and repair damaged tissue and rapidly shuttle glycogen into muscle for ample anabolic growth during that limited window of maximum carbohydrate absorption, which is about 20 minutes to maximum of two hours after training. But in every single study that looks at the benefits of immediate post-workout eating, the participants were fed after exercising usually to exhaustion in a fasted state. And most of us aren’t jumping out of bed to exercise for 90 to 120 minutes with no fuel.

So, unless you’re wanting to gain significant mass, like if you’re a high school or college football player trying to get to the next level by putting on 20 pounds, if you’ve eaten at some point prior to working out, there’s no need to drop everything to slug down that post-workout protein drink. Your blood levels of amino acids and stored carbohydrates are still elevated from any meal you’ve had prior to the workout. So, that means for a 5:00 p.m. visit to the gym, your body can still easily metabolize your breakfast or lunch for a fuel. And in fact, occasionally waiting to eat a couple hours after you exercise may be beneficial for boosting growth hormone and testosterone levels.

So, the only exception of this would be if you’re performing two a day workouts within an eight-hour window each day because you are–if you’re going to hit the gym twice, you do need to eat carbohydrates and protein within that 20-minute window preferably if you’re planning on hitting it hard again later on in the day within eight hours. But otherwise, there’s absolutely no need to try to replenish all your stores after the workout. And that may actually fly in the face of hormonal adaptations that would be conducive to more fat loss.

So, strategy number six is–or reason number six, you might be resistant to weight loss, is you’re not moving enough, duh. I’m always at a day of work standing and lunging and kneeling and sitting and leaning, and I try to take 15,000 steps a day. I stop every 25 to 50 minutes for a Pomodoro break that includes kettlebell swings or a quick stroll up the stairs or jumping jacks or a handful of burpees. I’ve stopped 25 minutes into this podcast and I sat down and stood up 15 times, right? Just sit down on the floor, stand up 15 times, very functional move. I do 20 air squats every time I use the bathroom on an airplane. I do 40 air squats every time I use the bathroom in a restaurant.

And I don’t do this because I’m a hyperactive freak who’s addicted to exercise, rather, I simply know the metabolic benefits of twitching and constantly moving and really kind of fooling your body into thinking you’re in this hunter-gatherer ancestral mode of just getting stuff done during the day rather than staying sedentary for extended periods of time. And when you’re sedentary, you see changes in insulin signaling and glucose transport and lower levels of lipoprotein lipase, which is the primary enzyme responsible for breaking down fat. So, the trick is to just figure out ways to move more.

Most people who are pretty successful at weight loss, they’re taking anywhere from 10 to 15,000 steps a day, and they rarely–and a ring like the Oura ring, for example, or self-quantification device can tell you this, they rarely have a one-hour period of time during the day where they’re inactive, right, even one hour. Meaning that if you have a one-hour work project to do, you stop at the 25-minute mark. You do some jumping jacks and you keep going. I mean, it’s that simple.

Now, reason number seven is just the opposite, too much exercise. This is the hardcore CrossFit are trying to stay in the whiteboard or the housewife who’s been inspired by the Navy SEAL on social media to get up at 4:00 a.m. to go crush the day and go to the pain cave. And the physical cults are all about zero days off and no pain no gain, and balls to the wall, and going hard as a mother effort. And don’t get me wrong, I’m not opposed to going to the pain cave, if you’re trying to climb your own Mount Everest like training for a triathlon or a Spartan Race or the CrossFit games, but sometimes it’s not conducive to weight loss.

Excessive exercise, especially in the presence of other lifestyle stressors, can lead to elevated levels of cortisol and inflammation. And we now live in an era of overtrained, over-inflamed folks with hormonal dysregulation and cortisol bleeding out their ears. That’s what my entire last book, “Beyond Training” is all about. It’s about how athletes run into all these different health issues with overtraining or what’s called non-functional overreaching, just training in a state that leaves you unfunctional.

So, the idea is that in many cases if you’re resistant to weight loss, typically, what I see is it’s too much of the same exercise over and over again, too much hard exercise, not enough variability and activity, and not enough just easier days where you’re walking in the sunshine or doing yoga or gardening. I think the sweet spot is two to three days of the week, you’re lifting heavy stuff, you’re doing a brief spurt of high-intensity interval training, again two to three days a week. You have a couple of days where you’re out going on a longer walk or a longer hike.

And aside from that, you just have low-level physical activity spread throughout the day. The only exception to that is I am a huge fan of most folks going on like an easy aerobic walk before breakfast when they’re in a fasted state in the morning. But that’s something that can easily be woven into a routine, and you don’t need a lot more than that. So, over-exercising can lead a lot of people into kind of that skinny fat syndrome.

Similarly, reason number eight is chronic cardio, not the chronic heavy weight training or high-intensity interval training, but just this idea of long marathon training death marches, or multi-hour cycling sessions, or the excessive draining slog on the line up of cardio machines at the gym. Not only can chronic cardio lead to some cardiomyopathy issues like dilation of the right atrium and ventricle of the heart, and elevation of cardiac troponin and other things called natriuretic peptides and little patches of cardiac fibrosis. And I’m not talking about like walking or gardening or mowing the lawn; I’m talking about like pounding the pavement in training for an Ironman triathlon or marathon in a traditional voluminous sense.

And again, like you do need to train with volume in many cases for those type of events, but don’t fool yourself into thinking it’s a good way to lose weight or to maximize longevity or health. The idea is that excessive chronic cardio will catabolize muscle. And a wonderful stored usable energy for cardio is body fat. And so your body essentially gets rid of muscle and learns how to store fat pretty easily to prepare for each bout of cardio while simultaneously downregulating anabolic hormones, like testosterone and growth hormone. And so that’s one of the issues is that you simply put your body into a state where you’re catabolizing muscle and getting very good at storing fat.

So, if you’re already training a better but is short high-intensity interval cardio sessions, again two to three days of the week. And there was one study that found that after 20 weeks of training, participants that performed high-intensity interval training had a greater reduction in subcutaneous adipose of your body fat than those that engaged in a far more voluminous amount of endurance training, like long, slow treadmill runs. And, of course, hit is also effective at the management of insulin resistance and type 2 diabetes. And most hit sessions last like 20 to 30 minutes at the most. So, you’re getting a lot more bang for your buck from a time standpoint. Again, if you’re having difficulty with losing weight and you’re spending a lot of time on the gym cardio machines or doing Ironman-esque training sessions, you may want to reconsider or lower the cardio and replace it with high-intensity interval training and weight training.

Next is the SAID principle, reason number nine. The SAID principle stands for specific adaptation to impose demands, meaning, your body will eventually adapt to the demands that you place on it. Like if you’re only running for your cardio or if you’re only doing push-ups and overhead presses and pull-ups as your only form of upper-body training, your body gets very efficient at those movements and it adapts to those demands by burning fewer calories in response to those exercises. It’s just a cool element of the human body. We learn how to move very efficiently with things that we do quite often, but it also means that we burn a lower number of calories. And this means that sometimes the best workout plan is the one you’re not currently doing.

Most of my clients who I coach and I write out their training plans and workouts, they know at least every four weeks, there are some pretty serious curveballs thrown into their weight training routine, their high-intensity interval training routine, their cardio routine. Some days they’re on the rowing machine, some days they’re outside on the bike, some days they’re using the kettlebell, some days they’re using dumbbells and barbells, some days they’re doing 10 reps, some days they’re doing 20 reps. It varies widely, especially for those folks whose primary goal is aesthetics because I am keeping their body constantly kind of guessing.

The idea behind this is that I would say there are five different modifications that can help out quite a bit. One is to combine exercise, like, do a lot of complex movements. You can look up a whole bunch of complex lifts. I have a whole article at BenGreenfieldFitness.com that’ll link to in the shownotes at BenGreenfieldFitness.com/fatlosspodcast on complex exercises like squats to overhead presses, lunges with curls, vertical jumps, push-ups with a burpee, medicine ball lifts and throws, a lot of things that combine different exercises. Those can be very difficult for your body to metabolically adapt to.

Next, are active rest periods. So, if you’re doing a routine and it says, “Rest 30 seconds, rest 60 seconds, rest 90 seconds,” use that time to do mobility work like foam rolling or opposite arm, opposite leg extensions or light and easy walking. I see so many people slumped over on the bench at the gym reading their cell phones or magazine, and I think that time could be much better used to keep the metabolic rate elevated and squeeze more volume into training session.

Training outside can also be good. If you’re used to training indoors, the unpredictability and undulating terrain that you’ll experience outside, and of course there’s a host of other reasons that it’s beneficial to train outside, can really, really help. I have a formal gym at my home, but I also have a garage gym, and also a trail through the forest. So, I’ve got like three different locales, and I can tell you right now, running outside down the trail is far different than running on the treadmill in terms of metabolic cost.

Next is to change the center of gravity. Meaning, if you usually use a barbell for lunges, switch it up, use dumbbells, use a medicine ball, use a kettlebell in a goblet squat position. Add on a weighted vest or a weighted backpack when you’re walking. For cable exercises, move the cable up or down a few notches and come at the movement from a new angle because altered weight positions and angles force your body into an entirely new metabolic situation. You can also work out at a different time of day. So, if you’ve been working on the morning for the past few years, you can throw your body for a loop and hit the gym an hour before dinner and it’ll feel far different.

The only folks for whom kind of like changing up the scenario by working at a different time of day or people who have poor sleep or disrupted circadian rhythms, exercising in a regular time during the day has been shown to be beneficial for sleep. But if your primary goal is weight loss, just try to keep throwing curveballs at your body. That’s the big message. Don’t go for more than four weeks without significantly changing some specific staple of your exercise program.

Next is cold. So, most of the people I trained for fat loss–and I stay pretty lean year-round. I average about 4% to 7% body fat year-round every single day without fail. Not only do I do an easy fasted cardio session before breakfast, like a 20-minute walk in the sunshine or 30 minutes in the sauna, but I also get in two to five minutes of cold, because cold can be such a potent metabolic stimulus, it converts white adipose tissue into metabolically active brown fat. And brown adipose tissue is brown fat. It’s primarily located on your sternum and your clavicle and your rib cage. It generates heat by mobilizing the energy that’s stored in white fat. That’s known as non-shivering thermogenesis or cold thermogenesis, and it occurs in brown adipose tissue mitochondria when protons are forced across the inner membrane to be turned into heat instead of ATP.

Now, when this occurs, you can see a significant increase in metabolic rate and a conversion of a lot of adipose tissue. There’s another type of fat called beige fat. Beige adipose tissue is very similar to brown adipose tissue. And what happens is it doesn’t get moved into the clavicle area or the rib cage or the sternal area; it stays in the same general area, but it’s far more metabolically active and far less inflammatory. So, again, most of the folks I coach and myself every single day without fail, there’s at least two to five minutes of cold exposure via a cold shower or a cold soak.

Usually, once a week, there’s a longer cold training session where I’ll have people be doing like three minutes in a cold bath or cold river or cold lake or cold shower followed by three minutes of breathwork. I call this the three by three cold, back into the cold for three minutes, back into the breathwork for three minutes three times through. And in the people who can handle it from a–because I track everyone’s HRV, but the people who don’t respond deleteriously to this from a nervous system standpoint, every week, I’ll have them do a longer session that leaves them shivering for a considerable period of time, like a 10 to 20-minute cold bath.

Now, another option, if that’s uncomfortable for you, is there’s a company called cool fat burner. You can check them out at coolfatburner.com, and I’ll put links in the shownotes that sell vests and waist packs that just pack your body with cold. And those can be really effective if you just–you got to be at your computer working during the day, you can’t be sitting in an ice bath, and it allows you to stay cold. So, get cold.

Number eleven is hormone. And there are a lot of hormonal imbalances that can occur as young as your early 20s caused by everything from stress to pesticides, to plasticizers, to phytoestrogens, to dietary contaminants, to lack of sleep, to poor digestive health. And when it comes to hormones, I really like that DUTCH steroid profile that I mentioned earlier because it’ll tell you what’s going with your testosterone, with your estrogen, with your cortisol, with your cortisone, with your metabolites. It’s something that you can order online. I’ll be sure to add links to it for you in the shownotes.

But women, for example, naturally produce progesterone, and that protects against excess fat growth. And progesterone production declines much faster with age than estrogen. So, by the time a woman reaches 30 to 50 years old, she can develop estrogen dominance. And at that point, fat rapidly accumulates and becomes much harder to lose. Men can experience similar age-related issues as their testosterone falls and their estrogen rises. But you may simply be a candidate if you get tested for either adjustments to the diet or to the environment that would be influencing your hormonal panel or even bioidentical hormone replacement therapy.

I did a whole podcast with Jay Campbell on this and we talked a lot about testosterone replacement, and hormone replacement, and the safety profile of it, and some of the myths about it. If you’re not competing in a sport like Ironman or something like that that would cause this to be banned, it can be a potent strategy. But before you even jump into something like that, I mean, you can eat more cruciferous vegetables, which contain indole-3-carbinol, which is an antioxidant that metabolizes excess estrogen in the body. You can filter your water of things like fluoride and chlorine. You can use glass or stainless steel products instead of plastic.

Go read a book that my friend, Anthony Jay wrote called, “Estrogeneration” that specifically addresses all of these hormonal disruptors in our environment and minimize them in your environment. I think that hormones are another really, really important thing, especially when people are eating less and moving more and still resistant to weight loss, especially if they’re about 35 to 40 years old or higher.

Now, related to that would be number 12, which is toxin and chemical exposure. Three-letter acronyms like PCBs and DDT and DDE and BPA, those have been found in extremely high concentrations in human fat tissue and can cause significant metabolic damage and hormone imbalances and propensity to fat storage because toxins can be shoveled into adipose tissue to protect other functional tissue and internal organs. That’s why a rapid fat loss regimen can often result in skin rashes and zits and diarrhea because as you mobilize fat, you also mobilize many of the toxins that that fat contains. And those can cause other symptoms if they’re not dealt with via a wise detoxification protocol.

So, the part about balancing your hormones can really help out with minimizing or sopping up toxin and chemical damage, some of those tips that I gave earlier, but you must be, again I’m going to use this term for a third time, ruthlessly cognizant of any sources of toxins and chemicals in your environment. And it just drives me nuts when I see some woman at the gym exercising her ass off, dieting like hell, and then walking in the locker room. I’m not watching her in the locker room. You can smell the women when you walk past them just wearing these endocrine disrupting perfumes and non-organic or non-natural makeup. I mean, all these things that are just seeping into their bodies, getting their house cleaned with normal household cleaning chemicals and driving on a car with that toxic little green tree freshener. There are just so many things that sounds silly, but if you’re constantly bombarding your body with that stuff, it really can cause your body to want to create new fat cells to store those toxins.

Now, number 13 is food allergies or food intolerances. And the problem with this is it can result in a lot of times that same sympathetic inflammatory response I was describing earlier that can result in either cell danger response or resistance to fat loss. Now in many cases, this is very simply elucidated with a good food allergy test. I’m a huge fan of Cyrex Laboratories because they test for reactivity to cooked and modified and raw foods. They test for over 180 different food antigens. They test different protein structures of the food. They test, again like I mentioned, raw chicken versus cooked chicken, and the white blood cell response is going to be far different to raw versus cooked. So, you’re going to get fewer false positives in response to common foods.

It’s one that a doctor would need to order for you, but I’ll link to some helpful resources for Cyrex Laboratories in the shownotes because that’s one that I think can really, really elucidate anything in your diet that you really should eliminate. And it varies widely from person to person. One person can be green beans, another person can be cashews. But what you don’t get is a huge laundry list of false positives in most cases from a Cyrex food allergy panel.

Number 14 is micronutrient deficiencies. So, there are studies that have shown that specific micronutrient deficiencies are associated with weight gain and obesity. The most significant of these micronutrients are vitamin D, chromium, biotin, thiamine, and antioxidants. And deficiencies in these specific nutrients can prevent fat loss via mechanisms that include altered insulin gene transcription, amplification of intracellular insulin signaling and changes to glucose, and amino acid metabolism. A few others that are less common but still related to resistance to weight loss are magnesium, and boron, and vitamin A, vitamin K2, and choline.

Now, there are tests like the Genova ION panel or the Genova NutrEval, and both of those can identify these micronutrient deficiencies that can be causing resistance to weight loss. And a lot of these aren’t tested for on an average common blood panel. So, that’s another one that I would consider is your micronutrient status. I’m not saying everybody needs to go out and take a multivitamin. I don’t think that’s wise, but I do think it’s wise to test and see if there are specific vitamins and micronutrients and minerals you’re deficient in that you need to replace.

Number 15 is your thyroid. Now, the thyroid gland, as you’re no doubt aware, produces hormones that regulate metabolism. It secretes thyroxine or T3 and triiodothyronine or–thyroxine is actually T4, triiodothyronine is T3, but those influence the metabolic rate of lipids and cholesterol and glucose and protein. And when the thyroid becomes underactive and results in hypothyroidism, that can result in weight gain, so can any type of autoimmune issues that could inhibit the conversion of T4 to the more active T3, as can gut issues.

And so there are a lot of things that can influence thyroid activity. If you’re going to test for thyroid, I would get a comprehensive blood test for thyroid activity that includes things like TSH, T3, T4, free T3, free T4, reverse T3. Don’t just look at TSH because even if TSH is high, and I would consider high to be anything above about two, especially if you’re looking less for absence of disease and more for variables that might contribute to resistance to weight loss, you don’t know why the TSH is high unless you test some of these other variables too, and that will lie to figure out, “Okay, whatever.”

“I’m making more than enough T4, but it’s not getting futher into T3. Maybe I’m not eating enough carbohydrates, or maybe I’m too stressed, or maybe I have some gut dysfunction, or I’m making adequate T4 and T3 but I’ve got a bunch of thyroid antibodies. And so I have some thyroid autoimmune conditions, or I need to analyze my diet for anything that could be causing food allergies or food intolerances.” And you can also consume plenty of seaweed and sea vegetables and Dulce and Brazil nuts and shellfish and oysters, and even coconut oil, because a lot of those are the type of foods that can allow for proper thyroid conversion and metabolism in the gut. So, thyroid would be number 15.

And then we get to number 16, which is disordered eating. And for a lot of people, and research suggests this, maintaining a regular eating schedule can improve significantly the metabolic response to meals. So, if you’re having trouble losing weight rather than haphazardly skipping breakfast some days and eating it on others, having dinner late some nights and early the other nights, or shifting from restaurant to restaurant for your lunch choices, you should simply establish far more consistent meal patterns. I’ve had some clients shed significant number of pounds by not changing anything except just having the same thing for breakfast, lunch and dinner. A smoothie for breakfast, a salad for lunch, and then meat or fish and vegetables for dinner at the same time day in, day out for a few months.

Women, interestingly, seem to benefit most from this type of regularity. They did a study of healthy lean women and they found that an irregular meal pattern resulted in lower postprandial energy expenditure than a regular meal pattern. There’s another study where lean women who ate meals on a regular schedule had much better insulin sensitivity and improved blood fat levels. And there was another study of obese women in that they found that regular meal times increased postprandial thermogenesis, and insulin sensitivity, and blood lipids which put the women into a state that was more receptive to weight loss.

Now, some folks, especially very active folks, can thrive on an erratic eating schedule. But for many people, irregular meal times depress metabolism because their bodies expect food at specific times, and the result can be dysregulated appetite and altered metabolism. And I just think if you’re eating the same thing at similar times a day, it’s far easier to just be cognizant of how many calories you’re consuming. Once you begin to mix things up a whole lot, it can get really difficult.

And I personally have nearly the same thing for breakfast, the same thing for lunch, and the same thing for dinner, granted there are some benefits to seasonal eating. Like sometimes my smoothie is more of like a hot bowl in the winter, or my lunchtime salad is more of a stir-fry in the winter, and dinner might be a little bit more of a heftier, heavier meat in for dinner in the winter. But it’s kind of the same general composition year in and year out, month in and month out. So, disordered eating is the 16th.

The last thing I want to finish with today is–well, first of all, everything I’ve mentioned, go to BenGreenfieldFitness.com/fatlosspodcast and I’ll have plenty of helpful links and resources for everything I’ve been talking about. But you’ve learned about different factors that can prevent you from losing weight today. You’ve learned how to reverse a lot of those negative effects to get the body that you desire, but please also understand that everybody is different, and so is every body.

So, if you aren’t satisfied with your physique according to what societally subjective beauty standards thrown at you in grocery store magazines and from pop culture are, it may be the case that your body has reached its ideal weight. You may not like to hear that and it may not seem fair, but you can reach a state of healthy homeostasis even if you have higher than desired body fat percentage if you’re doing everything right. If you nailed every element in this podcast and you still can’t seem to lose more weight, you might need to accept the fact that you’ve reached healthy homeostasis and you weren’t just designed out veins in your abs or striated lats or skinny calves. And that’s okay. Own your thick calves. Own the extra little bit of fat up around your neck that you don’t like because that’s how you were built.

Excessive exercising and dieting with an orthorexic approach to life while beating your body’s smithereens with fat loss biohacks, it’s not going to shift you into maximum fat-burning zone or shrink your waistline, and it’s more likely to downregulate vital components of life, like fertility and satisfaction and happiness. So, accept the fact that you have a unique body. Inject light levels of physical activity or mild discomfort throughout the day, and stand while you work, and take cold showers, and avoid sitting for long periods of time, and engage in deep breathing to control stress, and implement intermittent fasting, and use all the other techniques that I’ve talked about, and then simply be satisfied and happy with the body that you’ve been blessed with.

So, I hope this has been helpful for you. And if you have questions, if you have comments, if you have feedback, just go over to the shownotes at BenGreenfieldFitness.com/fatlosspodcast, and I’ll be happy to help. And in the meantime, have an amazing week.

Well, thanks for listening to today’s show. You can grab all the shownotes, the resources, pretty much everything that I mentioned over at BenGreenfieldFitness.com, along with plenty of other goodies from me, including the highly helpful “Ben Recommends” page, which is a list of pretty much everything that I’ve ever recommended for hormone, sleep, digestion, fat loss, performance, and plenty more. Please, also, know that all the links, all the promo codes, that I mentioned during this and every episode, helped to make this podcast happen and to generate income that enables me to keep bringing you this content every single week. When you listen in, be sure to use the links in the shownotes, use the promo codes that I generate, because that helps to float this thing and keep it coming to you each and every week.

Several months ago, I filled you in on “The 2 Best Ways To Burn Fat Fast (Without Destroying Your Hormones Or Metabolism)“.

But what you learned in that article only scratched the surface of the multiple mechanisms underlying why the human body can be resistant to fat loss, and how to achieve truly sustainable, long-lasting weight loss in a safe and efficient manner.

So during today’s solosode, you’ll discover…

-How fat actually gets burnt…6:20

Law of conservation of mass: Mass, in an isolated system, is neither created nor destroyed by chemical reactions or physical transformations

Fat is primarily disposed of via the breath

Calories, as well as excess carbs and proteins, are converted into triglycerides and stored in lipid droplets of adipocytes

Excess dietary fat undergoes lipolysis, and then reesterification

Triglycerides are composed of carbon, hydrogen, and oxygen

Oxidation: requires inhalation of oxygen

Study: When someone loses weight, where does the fat go?

For 22 pounds of fat to be oxidized, 64 pounds of oxygen must be inhaled

Results in 61 pounds of carbon dioxide excreted via the lungs and 24 pounds of water excreted via urine, sweat, feces, and breath

Average of 17,000 breaths per day will excrete .32 lbs of carbon

Sources of carbon (other than eating coal) are: dietary carbs, proteins, and fats

If you didn’t get all that, get this: Losing fat means consuming less carbon than you’ve exhaled. Even small quantities of food can foil your efforts at weight loss. The simple solution is to move more and eat less.

The 16 reasons you’re not burning fat the way you’d like

– Chronic Inflammation…12:35

High levels of transforming growth actor beta cause irregular appetite and glucose regulation

Matrix metalloproteinases (MMP): calcium-dependent zinc-containing endopeptidases

Vascular endothelial growth factor (VEGF): Aids in the growth of new blood vessels; correlated with obesity

Nitric oxide synthase

Toll-like receptor 4 (TLR4) = meta inflammation

Nos uncoupling (genetic factors)

StrateGene

Tree of Life, Bob Miller’s site

Sugar can be inflammatory but is more quickly metabolized than things like vegetable oil

Chronic stress is a factor: overstimulation of the limbic system

Cell Danger Response (CDR)

– Glycemic variability (GV)…21:05

Refers to the blood glucose variations during the day

If GV gets out of control, the body does one of two things: transfers sugar into muscles, or stores as body fat

It will become fat tissue if you’re not active enough throughout the day

Be “ruthlessly” cognizant of blood sugar fluctuations

6 Strategies to control GV

Strength training

Pre-breakfast fasted cardio

Post-prandial walk

Standing

Plants, herbs, spices

Fiber

– Cortisol and stress…30:45

– Sleep deprivation…34:20

A single night of partial sleep can be deleterious

Neuro endocrine effect: reduces levels of leptin; increases levels of ghrelin

– Snacking and post-workout calories…35:25

“Grazing” or 6-8 small meals per day is a myth

Snacking increases your GV and eliminates benefits of fasting

Your body releases more growth hormone during intermittent fasting

Grazing throws metabolism into sugar burning mode

It takes 3 days, or 4 weeks of extreme calorie restriction for the body to down regulate metabolism

The need for protein and carbs right after a workout is a myth

The exception: two a day workouts

– You’re not moving enough…39:47

Fool your body into thinking it’s in the “hunter gatherer” mode

– Too much exercise…41:30

Excessive exercise, along with other stressors can lead to increased levels of cortisol and inflammation

Beyond Trainingby Ben Greenfield

Too much of the same exercise

Not enough recovery days

Sweet spot:

2-3 days per week, lift heavy stuff

2-3 days high-intensity interval training

– Chronic cardio…43:35

Your body will catabolize muscle and store fat

High-intensity cardio 2-3 days per week

Reduced subcutaneous adiposity of body fat among people who follow these guidelines

– The SAID Principle…46:00

Specific Adaptation to Imposed Demands

Sometimes the best workout plan is the one you’re not currently doing

Keep the body guessing

5 modifications:

Combine exercises

Active rest periods

Train outside

Change the center of gravity

Workout at a different time of day

– Lack of cold therapy…50:00

Cold is a strong metabolic stimulus

Cold thermogenesis occurs when protons are forced across the inner membrane and turned into heat

Beige adipose tissue

Every day, 2-5 minutes cold exposure (cold shower, cold river or lake)

3×3 cold

com(Use code: BEN10CFB to save 10%)

– Hormonal imbalance…52:25

– Toxin and chemical exposure…54:40

– Food allergies and intolerances…56:30

– Micro-nutrient deficiencies…

– Thyroid…59:00

– Disordered eating…1:01:01

Your body expects food at a certain time of day

Results in irregular metabolism

Easier to track calorie consumption when you eat the same thing, at the same time of day

– Final comments…1:03:25

Everybody and every bodyis different

It could be possible your body has reached its desired weight

– And much more!

Resources mentioned:

– Article: When someone loses weight, where does the fat go?

– StrateGene

– Tree of Life, Bob Miller’s site

– Book: Toxic by Neil Nathan

– Dr. Robert Naviaux, UCSD

– Book: Change Your Schedule, Change Your Life 

– Ceylon cinnamon

– Gymnema Sylvestre

– Berberine

– Apple cider vinegar

– Kion Lean

– Oura Ring (Save $50 with code: GREENFIELDOURA)

– Podcast with building biologist Brian Hoyer

– Podcast Ep. 397

– Beyond Training by Ben Greenfield

– coolfatburner.com (Use code: BEN10CFB to save 10%)

– Dutch Test

– Podcast w/ Jay Campbell

– Estrogeneration by Anthony Jay

Episode sponsors:

– Kion Coaches If you are looking for a professional that can personally help you optimize your mind, body, and spirit to become the best version of yourself, and who knows exactly how I work with my own clients, just head on over to view our brand-spankin-new Coach Directory!

– Organifi Green Juice: Now you can get all your healthy superfoods in one glass…with No Shopping, No Blending, No Juicing, and No Cleanup. Get a 20% discount on your entire order when you use discount code: BENG20

– ButcherBox: Delivers healthy 100% grass-fed and finished beef, free-range organic chicken, and heritage breed pork directly to your door on a monthly basis. All their products are humanely raised and NEVER given antibiotics or hormones. New subscribers will receive 2 LBS of FREE wild-caught Alaskan salmon + $20 OFF their first box by going to butcherbox.com/ben

– Halo Sport: Halo Sport revolutionized physical training by being the first-ever product that can increase your neuroplasticity by putting your brain into a state that neuroscientists called hyperlearning. The fully upgraded Halo Sport 2 was just announced and it’s pre-selling for just $279 (less than half the price of the first model) when you use code: GREENFIELD

Ask Ben a Podcast Question

Source: https://bengreenfieldfitness.com/transcripts/transcript-how-to-lose-weight/

[piscesknight12-blog]

211: How to Boost Your Adrenals and Cleanse Using Food With Dr. Alejandro Junger

211: How to Boost Your Adrenals and Cleanse Using Food With Dr. Alejandro Junger

&nbsp

I’m here today with someone who’s a living legend in the health world. Dr. Alejandro Junger is the New York Times bestselling author of multiple books, including Clean, Clean Gut, and Clean Eats. He trained in internal medicine in New York and completed a fellowship in cardiology at Lenox Hill Hospital. What makes him unique is he also studied Eastern medicine in India. Now he brings the wisdom of Western medicine and Eastern medicine together and offers a solution for clean living in today’s world.

Many celebrities and doctors I respect follow his approach, and it’s my privilege to sit down with him today!

Episode Highlights With Alejandro Junger

How adrenals work and why they’re so important to the body

The causes of adrenal fatigue, and why so many of us are affected

Why the gut is the most vulnerable to the outside world

Ways to follow nature’s blueprint for a healthier life

Which “detox” or “cleanses” have benefits… and which are gimmicks

The ways the body’s natural detoxification processes work (and how we can help them along)

How our thoughts affect our physical health

And more!

Resources We Mention

Learn more about Dr. Junger and his work at TheCleanProgram.com

Books by Dr. Junger

Did you enjoy this episode? What other questions do you have about adrenals? Please drop a comment below or leave a review on iTunes to let us know. We value knowing what you think and this helps other moms find the podcast as well.

Thank You to Today’s Sponsors

This episode is brought to you by Organifi and I’m so excited to tell you about them! Here’s a confession… I’ve known about them for a long time and even though so many of my friends and experts I trust rave about them, I never tried their stuff until recently because I thought… how can it actually be that good? Well, I tried it and it turns out that it is not only that good, it’s even better! Organifi has green juice, red juice (which is an antioxidant red drink that is delicious) and a golden milk turmeric drink, along with a plant-based protein shake. They are all organic and they actually taste good, unlike a lot of other green drinks and protein powders. I’ve especially been loving their red juice lately… it tastes amazing and has a blend of antioxidants from strawberries, cranberries, blueberries and pomegranates along with beets, cordyceps, reishi, rhodiola, and more. This particular blend is formulated to increase energy, boost metabolism and reduce factors that lead to aging. Their green juice is minty and delicious and has almost 800 5-star reviews… You can check it out, along with their whole suite of products and save 20% by going to https://organifi.com/wellnessmama with coupon code WELLNESS20.

This podcast is also brought to you by Good Culture. Good Culture makes amazing cottage cheese. I know, I know, not necessarily words you would put in the same sentence. But theirs is awesome, I promise, even if you don’t love cottage cheese. Basically, it’s naturally fermented cottage cheese so it’s free of gums, fillers, and additives and it’s packed with probiotics. And because it’s made naturally it doesn’t have that weird mouthfeel that a lot of cottage cheese has. So, I use it all the time in cooking and smoothies as a substitute for other types of cheese, or just a meal on the go. You can find it at Whole Foods and many other grocery stores and it comes in yogurt-sized cups too, and those are perfect for meals. Check them out. It’s Good Culture and they are available at many grocery stores.

Source: https://wellnessmama.com/podcast/junger/

[burstspain67-blog]

Q&A 393: How To Increase Testosterone After Exercise, Keto For Athletes, Keto Pancakes, Cream Cheese, CBD Gummies & More!

January 10, 2019, Q&A Episode 393: How To Increase Testosterone After Exercise, Keto For Athletes, Keto Pancakes, Cream Cheese, CBD Gummies & More!

During this podcast intro, Ben mentions Thorne Mediclear, The Fresh-Pressed Olive Oil Club, Elemental Health CBD, BioCBD (code: BEN10 will save you 10%), Thorne Hemp and his new book releasing at DiscoverKi.com.

Have a podcast question for Ben? Click the button at the bottom of the page (or go to SpeakPipe), or use the Contact button in the free Ben Greenfield Fitness app.

Special Announcements [37:34]

This podcast is brought to you by:

–The Butcher Box Skip the store and spend more time on what's important – family. Get your meat delivered, for free, right to your door. Each box, whether it's chosen by you or curated by us, is perfectly packed and portioned for your needs. Get 2 FREE pounds of wild-caught Alaskan salmon.

–Kion Coffee What's better than Kion Coffee? Keeping it piping hot at home, in the office, or on-the-go in a stylish Kion Tumbler!

–Organifi Red Juice. A “Tart-Sweet” Custom Brew With The HOTTEST Fat Melting And “Skin-Firming” Superfoods In The World. Use discount code: GREENFIELD at checkout and get 20% off your entire order.

–Click here to follow Ben on Snapchat , and get ready for some epic stories about his morning, day and evening routine! 

Ben's Adventures: [43:40]

– January 12, 2019: TEDxCoeurdalene, Coeur d'Alene, Idaho. At a TEDx event, TEDTalks video and live speakers combine to spark deep discussion and connection in a small group. I am thrilled to present topics in longevity and biohacking to in an intimate setting to an inspired audience. Join me!

–January 30, 2019: NextHealth FOREFRONT Talk with Ben Greenfield: NextHealth, Century City, CA Westfield Mall 10250 Santa Monica Blvd LA CA 90067 to RSVP and for more information, send an email to [email protected] (And stop by Sunlife Organics, which is right next to NextHealth before the talk and mention Ben's name for a 10% discount on your Billion Dollar Bowl!)

– Jan 20 – 21, 2019: Serious Business Conference, New Orleans, Louisiana. This conference is going invoke thought and insight and expose you to new ideas and thinking on self-development and business in the beauty industry. Register here.

– February 22- 24, 2019: CalJam: The Rebel Yell Tour. California Jam combines a TED talk format with a rock n’ roll show in-between! The driving objective of the event is to get attendees up to date on chiropractic research, scientific studies, and useful practice management strategy. The hope is that attendees bring all they learn at Cal Jam back to their communities to implement real, rippling change. Get your tickets here before the prices go up!

– April 6 – 7, 2019: FitCon Summit, Salt Lake City, Utah. FitCon® encourages everyone to Find Their Fit. It does not matter whether it is powerlifting, Crossfit, bodybuilding, roller derby, or even axe throwing. Be sure to visit the Kion booth in the expo! Register here and use code BEN50 for $50 off!

– April 26 – 28, 2019: Paleo f(x) Conference, Austin, Texas. Join me, staff from my company, Kion, and the rest of your tribe at Paleo f(x)™ 2019, the largest gathering of Paleo / ancestral health / keto / functional medicine / strength & conditioning experts in the world… see everything you'll get out of this enriching, enlightening event. Besides, April is a wonderful time of year to visit Austin, TX….Get your tickets here.

– June 23 – July 7, 2019: European Detox Retreat, Paracelsus al Ronc, Switzerland. At this 2019 liver detox and R&R at the beautiful Swiss Mountain Clinic (formerly Paracelsus al Ronc) in the Italian quarter of Switzerland, you will stay on-site and receive diagnostics and treatments from the best doctors of biological medicine to detox your liver and your soul. Plus you're going to have a wonderful time hiking, sightseeing and enjoying one of the most beautiful places in the world. Here's the link to more info. *this event is sold out, waitlist is available

-View the Official Ben Greenfield Fitness Calendar Here

Giveaways & Goodies

-This week's top iTunes review – gets some BG Fitness swag straight from Ben – click here to leave your review for a chance to win some!

——————————————

Listener Q&A

As compiled, deciphered, edited and sometimes read by Brock Armstrong, the Podcast Sidekick.

How To Increase Testosterone After Exercise [47:08]

Jim says: You have talked about how testosterone levels can be prolonged if you simply fast after a workout and that they dip if you eat post-workout. I am wondering if eating post-workout just causes a drop in blood testosterone because your insulin takes the testosterone out of the blood and shovels it into the muscle to begin recovery. So I am wondering if eating post workout is actually something we could do to enhance recovery and that blood levels of testosterone are not, in fact, the real desired effect.

How To Fix The School Lunch Program [59:53]

Ben says: I would love to hear your ideas for avoiding the epidemic of poor quality food in our public school system. And also if you have any ideas of how we can affect a change in the system so future children don't have to suffer. My daughter's kindergarten offers hot dogs, nachos, corn dogs and an ice cream truck from Hershey's. I would love you hear your thoughts on combating this issue and getting better vendors into the system.

Prior to asking your question, do a search in the upper right-hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

—————————————————–

Ask Ben a Podcast Question

Get The Low Carb Athlete - 100% Free!Eliminate fatigue and unlock the secrets of low-carb success. Sign up now for instant access to the book!<![CDATA[ #_form_64_ font-size:14px; line-height:1.6; font-family:arial, helvetica, sans-serif; margin:0; #_form_64_ * outline:0; ._form_hide display:none; visibility:hidden; ._form_show display:block; visibility:visible; #_form_64_._form-top top:0; #_form_64_._form-bottom bottom:0; #_form_64_._form-left left:0; #_form_64_._form-right right:0; #_form_64_ input[type="text"],#_form_64_ input[type="date"],#_form_64_ textarea padding:6px; height:auto; border:#979797 1px solid; border-radius:4px; color:#000 !important; font-size:13px; -webkit-box-sizing:border-box; -moz-box-sizing:border-box; box-sizing:border-box; #_form_64_ textarea resize:none; #_form_64_ ._submit -webkit-appearance:none; cursor:pointer; font-family:arial, sans-serif; font-size:14px; text-align:center; background:#eb7000 !important; border:0 !important; color:#fff !important; padding:10px !important; #_form_64_ ._close-icon cursor:pointer; background-image:url('https://d226aj4ao1t61q.cloudfront.net/esfkyjh1u_forms-close-dark.png'); background-repeat:no-repeat; background-size:14.2px 14.2px; position:absolute; display:block; top:11px; right:9px; overflow:hidden; width:16.2px; height:16.2px; #_form_64_ ._close-icon:before position:relative; #_form_64_ ._form-body margin-bottom:30px; #_form_64_ ._form-image-left width:150px; float:left; #_form_64_ ._form-content-right margin-left:164px; #_form_64_ ._form-branding color:#fff; font-size:10px; clear:both; text-align:left; margin-top:30px; font-weight:100; #_form_64_ ._form-branding ._logo display:block; width:130px; height:14px; margin-top:6px; background-image:url('https://d226aj4ao1t61q.cloudfront.net/hh9ujqgv5_aclogo_li.png'); background-size:130px auto; background-repeat:no-repeat; #_form_64_ ._form-label,#_form_64_ ._form_element ._form-label font-weight:bold; margin-bottom:5px; display:block; #_form_64_._dark ._form-branding color:#333; #_form_64_._dark ._form-branding ._logo background-image:url('https://d226aj4ao1t61q.cloudfront.net/jftq2c8s_aclogo_dk.png'); #_form_64_ ._form_element position:relative; margin-bottom:10px; font-size:0; max-width:100%; #_form_64_ ._form_element * font-size:14px; #_form_64_ ._form_element._clear clear:both; width:100%; float:none; #_form_64_ ._form_element._clear:after clear:left; #_form_64_ ._form_element input[type="text"],#_form_64_ ._form_element input[type="date"],#_form_64_ ._form_element select,#_form_64_ ._form_element textarea:not(.g-recaptcha-response) display:block; width:100%; -webkit-box-sizing:border-box; -moz-box-sizing:border-box; box-sizing:border-box; #_form_64_ ._field-wrapper position:relative; #_form_64_ ._inline-style float:left; #_form_64_ ._inline-style input[type="text"] width:150px; #_form_64_ ._inline-style:not(._clear) + ._inline-style:not(._clear) margin-left:20px; #_form_64_ ._form_element img._form-image max-width:100%; #_form_64_ ._clear-element clear:left; #_form_64_ ._full_width width:100%; #_form_64_ ._form_full_field display:block; width:100%; margin-bottom:10px; #_form_64_ input[type="text"]._has_error,#_form_64_ textarea._has_error border:#f37c7b 1px solid; #_form_64_ input[type="checkbox"]._has_error outline:#f37c7b 1px solid; #_form_64_ ._error display:block; position:absolute; font-size:13px; z-index:10000001; #_form_64_ ._error._above padding-bottom:4px; top:-41px; right:0; #_form_64_ ._error._below padding-top:4px; top:100%; right:0; #_form_64_ ._error._above ._error-arrow bottom:0; right:15px; border-left:5px solid transparent; border-right:5px solid transparent; border-top:5px solid #f37c7b; #_form_64_ ._error._below ._error-arrow top:0; right:15px; border-left:5px solid transparent; border-right:5px solid transparent; border-bottom:5px solid #f37c7b; #_form_64_ ._error-inner padding:8px 12px; background-color:#f37c7b; font-size:13px; font-family:arial, sans-serif; color:#fff; text-align:center; text-decoration:none; -webkit-border-radius:4px; -moz-border-radius:4px; border-radius:4px; #_form_64_ ._error-inner._form_error margin-bottom:5px; text-align:left; #_form_64_ ._button-wrapper ._error-inner._form_error position:static; #_form_64_ ._error-inner._no_arrow margin-bottom:10px; #_form_64_ ._error-arrow position:absolute; width:0; height:0; #_form_64_ ._error-html margin-bottom:10px; .pika-single z-index:10000001 !important; @media all and (min-width:320px) and (max-width:667px) ::-webkit-scrollbar display:none; #_form_64_ margin:0; width:100%; min-width:100%; max-width:100%; box-sizing:border-box; #_form_64_ * -webkit-box-sizing:border-box; -moz-box-sizing:border-box; box-sizing:border-box; font-size:1em; #_form_64_ ._form-content margin:0; width:100%; #_form_64_ ._form-inner display:block; min-width:100%; #_form_64_ ._form-title,#_form_64_ ._inline-style margin-top:0; margin-right:0; margin-left:0; #_form_64_ ._form-title font-size:1.2em; #_form_64_ ._form_element margin:0 0 20px; padding:0; width:100%; #_form_64_ ._form-element,#_form_64_ ._inline-style,#_form_64_ input[type="text"],#_form_64_ label,#_form_64_ p,#_form_64_ textarea:not(.g-recaptcha-response) float:none; display:block; width:100%; #_form_64_ ._row._checkbox-radio label display:inline; #_form_64_ ._row,#_form_64_ p,#_form_64_ label margin-bottom:0.7em; width:100%; #_form_64_ ._row input[type="checkbox"],#_form_64_ ._row input[type="radio"] margin:0 !important; vertical-align:middle !important; #_form_64_ ._row input[type="checkbox"] + span label display:inline; #_form_64_ ._row span label margin:0 !important; width:initial !important; vertical-align:middle !important; #_form_64_ ._form-image max-width:100%; height:auto !important; #_form_64_ input[type="text"] padding-left:10px; padding-right:10px; font-size:16px; line-height:1.3em; -webkit-appearance:none; #_form_64_ input[type="radio"],#_form_64_ input[type="checkbox"] display:inline-block; width:1.3em; height:1.3em; font-size:1em; margin:0 0.3em 0 0; vertical-align:baseline; #_form_64_ button[type="submit"] padding:20px; font-size:1.5em; #_form_64_ ._inline-style margin:20px 0 0 !important; #_form_64_ position:relative; text-align:left; margin:0px 0px; padding:20px; -webkit-box-sizing:border-box; -moz-box-sizing:border-box; box-sizing:border-box; *zoom:1; background:transparent !important; border:0px solid #b0b0b0 !important; width:300px; -moz-border-radius:0px !important; -webkit-border-radius:0px !important; border-radius:0px !important; color:#000 !important; #_form_64_ ._form-title font-size:22px; line-height:22px; font-weight:600; margin-bottom:0; #_form_64_:before,#_form_64_:after content:" "; display:table; #_form_64_:after clear:both; #_form_64_._inline-style width:auto; display:inline-block; #_form_64_._inline-style input[type="text"],#_form_64_._inline-style input[type="date"] padding:10px 12px; #_form_64_._inline-style button._inline-style position:relative; top:27px; #_form_64_._inline-style p margin:0; #_form_64_._inline-style ._button-wrapper position:relative; margin:27px 12.5px 0 20px; #_form_64_ ._form-thank-you position:relative; left:0; right:0; text-align:center; font-size:18px; @media all and (min-width:320px) and (max-width:667px) #_form_64_._inline-form._inline-style ._inline-style._button-wrapper margin-top:20px !important; margin-left:0 !important; #_form_64_ ._form_10 text-align:center !important; #_form_64_ ._x20518276 label,#_form_64_ ._field10 label text-align:left; #_form_64_ ._form_31 width:100% !important; ]]>

Source: https://bengreenfieldfitness.com/podcast/lifestyle-podcasts/increase-testosterone/