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If you’re heading toward the finish line on my Bone Broth Diet, 10-Day Belly Slimdown, or Cleanse and Reset, congratulations! You now have all the tools you need to take back control of your eating habits, your weight, and ultimately your health. However, I know that once you reach your goal, there’s still more work to do... ...keeping those extra pounds off for life. The secret to doing this is to SUPERCHARGE your health by building a better body, cell by cell. This will give you almost effortless control over your weight. Building a better body cell-by-cell means that you’re going to eat with the primary purpose of fueling your cells with the most nutritious foods and eliminating the most toxic foods. When you do this, your body will no longer need to struggle to nourish and protect your cells. My mantra is: nutrients in, toxins out. Luckily, you can now add in (over time, and in moderation) some of the foods I asked you to remove on the Bone Broth Diet or the 10-Day Belly Slimdown. Here are some of my super-nutritious favorites: Fruits like apples, pears, pineapples, and bananas (usually only half a banana at a time) Black beans and lentils Sprouted grains Grass-fed, full-fat dairy Root vegetables like butternut and spaghetti squash, sweet potatoes, carrots, parsnips, and beets Kombucha (Kevita’s is my favorite brand) and coconut-milk kefir Of course, as you add in new foods, keep drinking your bone broth and taking your collagen supplements! These will help you stay slim, support your gut health, and give you that wonderful bonus of beautiful skin. A Closer Look at my 80/20 Plan You’ve heard me talk about the 80/20 plan and my SLIM Belly Forever Plan, which is based on the 80/20 principle. Now, I want to tell you a little bit more about how 80/20 works. The 80/20 plan allows you some “personal play” while still keeping you slim and healthy. On this plan, at least 80% of your diet will be comprised of healthy, low-carb foods—the same foods you ate on the Bone Broth Diet or the 10-Day Belly Slimdown—while up to 20% can come from higher-carbohydrate or “not-so-healthy” foods. For some people, 80/20 means having a total “cheat” day once a week. For others, it means adding dairy back in. For still others, it means eating more carbohydrates than they would on a plan aimed at weight loss. One big caution, however: 80/20 doesn’t mean going back to the way you used to eat. Think about the consequences of that way of eating: a big belly and an unhealthy body. (Who wants to go back to that?) Instead, 80/20 means continuing your new healthy eating habits, exercising, and doing stress-reducing activities, while sprinkling a little “fairy dust” on your diet. How Does 80/20 Compare to the Bone Broth Diet or the 10-Day Belly Slimdown? The foundation of your 80/20 lifestyle is the same as the foundation for the Bone Broth Diet and the 10-Day Belly Slimdown. This means that 80% of your diet will be made up of the Yes foods on these diets, while the other 20% will be up to you (that’s your personal play). Here are my general guidelines. You should still be eating: Clean proteins Healthy fats Unlimited non-starchy vegetables Low-glycemic berries Grapefruit Bone broth and collagen Fermented foods You should still be intermittent fasting: Shortened eating window (16 to 17 hours) and/or two 24- to 36-hour intermittent fasts a week. You should still eliminate: Gluten Some grains Soy (unfermented) Artificial sweeteners Possibly dairy You should eat these “maybe” foods only in moderation: Added sugar Alcohol Grains Legumes: beans, lentils, peanuts Fermented soy Starchy vegetables: root vegetables, winter squash High-glycemic fruits You should eat these processed foods only very rarely: Processed and packaged foods—chips, cookies, crackers, cakes, pies, ice cream, etc.Fast food and convenient take-out—pizza, Chinese, McDonald’s, Subway, etc.Liquid sugar—juice, soda, sugary lattes and frappes, etc.Let’s Talk About “Maybe” Foods There are simple tricks for adding “maybe” foods back into your life while still staying slim and healthy. Here’s a look at how to do it. Reintroducing “maybe” foods Doing either one of my diets gave your body a break from processed, high-sugar and high-carb foods. Most likely, you’re feeling much better and are pounds lighter. Now is the perfect time to evaluate how your body reacts to certain foods.  To do this, introduce one of the following foods at time: Gluten-containing grains Other grains Dairy Legumes Alcohol Sugar Carbohydrates Give yourself three to seven days to gauge how your body reacts before you add another food back into your diet. Pay particular attention to your skin, your joints, your digestion, and of course any weight gain. If you add everything back in at once, you’ll never know if dairy bloats you or gluten makes your joints ache. Making the right choices about grains My message has always been anti-gluten and mostly anti-grain, and here’s why. Our modern- day farming and processing of grains has turned most grains, and especially wheat, into anti-nutrient, sugar-spiking, processed foods. The breads and pastas on the shelves these days are nothing like the breads that our early ancestors or even our grandparents ate. When I’m dealing with a patient who is overweight and more often than not dealing with blood sugar issues, out-of-control sugar cravings, and an unhealthy gut, I know there is no room in that person’s diet for gluten or grains. The best protocol is to remove grains completely—literally take them off the table—so we can get down to the business of reversing all the damage they have done. Deciding if and when to add grains back into your diet after you’ve healed your gut and lost the weight is a tough one. That’s because most people don’t know how to put the brakes on when it comes to their favorite comfort foods—breads, pasta, cookies, cake, and so on. Frequently, it’s an all-or-nothing thing. And that is why I recommend grains be avoided. But I’ll be honest. Even I like to have something a little off-plan now and then—and while I mainly stick to non-GMO corn tortillas or an occasional slice of Ezekiel bread, I know some people want more options than that. So if you’re going to venture back into the world of grains, like barely, rice, rye, spelt, etc., I recommend sticking to organic, non-GMO grains and—even better—choosing grains that are ancient, sprouted, and/or fermented.Adding more carbohydrates At first, it’s smart to calculate your carb intake. (You can find free carb-counters online.) After a while, you’ll be able to “eyeball” what a good portion of carbs is for you.Approximately 100 grams of carbohydrates a day, spread out over the day, should keep your weight in check. However, everyone is different. Some people can eat up to 150 grams of carbs a day, while others might need to stay a little under 100. Be careful to not go over 150 grams or bit by bit, pound by pound, you’re likely to gain the weight back.Slowly increase your carbohydrate intake until you figure out what your upper limit is. Start at 50 carbohydrates per day for one week. If you don’t gain weight, then eat 60 to 75 carbs per day during the next week. Continue this until you feel satisfied with your daily carbohydrate intake or you start to gain weight. If the pounds start coming back on, go back to the previous week’s amount. Remember, too, that the quality of the carbohydrates you eat makes a huge difference. If you eat 50 carbohydrates in the form of bread or pasta, it will spike your blood sugar and insulin more than 50 carbohydrates of legumes or starchy veggies will. Saying “no” to grazing One of the biggest keys to long-term weight loss is to break the grazing habit. The time you spend NOT eating is as crucial as the time you spend eating, because food-free time allows your body to rest, heal, and digest your food. And remember: You can’t burn fat when your blood glucose is high and your body is still circulating insulin to deal with a meal you ate a few hours ago. If you’re tempted to graze during the day or after dinner, enjoy a mug of bone broth instead. Staying smart about portions Never, ever look at any food as free (well, except leafy greens). Even healthy fats like nuts and seeds need to be consumed in moderation. I know it can be hard to resist that extra handful of cashews, but portion control truly is one of the biggest secrets for “forever” weight loss! A Word About Drinks Now that I’ve talked about food, I want to take a quick look at some beverages you can enjoy on the 80/20 plan. Here are the ones people ask me about most. Alcohol I’ll be honest: I love a good cocktail. Give me my potato vodka with a squeeze of lime and some soda water, and I am a happy girl. However, I know that each alcoholic drink comes with a price. When you consume alcohol, your body processes it first—so as long as that alcohol is still in your system, all fat burning shuts down. That’s a good reason to make alcohol an occasional treat on the 80/20 plan, not a regular habit.Kombucha and Kefir If you love kombucha and kefir, you’ll be happy to know that you can start adding them back into your diet. However, be careful how much you drink. Stick to no more than eight ounces at a time, and be sure to include the carbs in these drinks when calculating your daily carb intake. As great as these drinks are, they are definitely not “free carbs.” Now… Go Enjoy! Now that you’re a pro when it comes to the 80/20 plan, you’ll be ready to switch to it as soon as you’re reached your weight-loss goal. I recommend making a seamless transition, so you don’t fall back into your old eating habits. Besides, I think you’re going to love this plan MORE than your old way of eating, because you can enjoy the foods you love and still keep the slim, beautiful belly you worked so hard to get. It’s like having your cake and (occasionally) eating it too! Keep thinking big and living BOLD!

You know that saying, “It’s a woman’s prerogative to change her mind”? Well, guess what: That’s exactly what I’m doing right now.  Why? Because I’m open-minded, and sometimes I discover that a food I’ve put on my “no” list deserves to move over to the “yes” list. That’s always cause for celebration, because who doesn’t want more “yes” foods to choose from? Today, the food that’s going from the naughty list to the nice list is WHEY PROTEIN—but only the right form of this protein. Here’s the story. Why WHEY PROTEIN ISOLATE is a “yes” food If you know me, you know that I’m not a fan of dairy. I can’t tolerate most dairy foods, and neither can my patients. I estimate that about 80 percent of people have issues with dairy, and most of them don’t even know it. That blotchy skin? That bloating, gas, or diarrhea? It could be dairy sensitivity. I see it all the time. So why am I moving whey isolate to my “yes” list? After all, it’s definitely a dairy product, because it’s a combination of proteins isolated from whey—the liquid part of milk that separates during cheese production. Well, here’s the story. When it comes to dairy sensitivity, whey typically isn’t the issue. Instead, it’s lactose. Whey protein isolate is lactose-free, because unlike whey protein concentrate (another common form of whey protein), it undergoes extra purification to remove this trouble-maker. Look for the word isolate on the label, and you’re good to go. What’s more, whey protein isolate is a nutritional powerhouse. After an intense workout, the amino acids in this superfood can help you build muscle fast—and as you age, they can fight sarcopenia, or age-related muscle wasting. And that’s just the beginning, because whey is packed with other health-promoting nutrients. Bottom line… After doing a deep dive into the latest research, my new take is that whey protein isolate gives you all the advantages of whey without the disadvantages. I’m especially impressed by the benefits it offers if you’re trying to slim down or heal your gut. That’s why today, I’m officially reversing my position and giving whey protein isolate a thumbs-up. I even added whey to my Chocolate and Vanilla Collagen Super Smoothies. As they say… live and learn! 

In a recent blog post, I told you about my favorite new superfood: KONJAC ROOT. I’m head-over-heels in love with this fun food that literally has only 2-3g of carbs! And did I mention, it is high in fiber … something I know most of us are not getting enough of. I hope you fall in love with it as quickly as I did. I know it can be a little intimidating to try a brand-new food, especially if it’s not like anything you’ve eaten before. So to ease you into making konjac root part of your diet, here’s a quick primer on the different forms of konjac, how to add it to your diet, and how to prepare it. What form of konjac root will work best for you? You can take konjac root in pill or powder form (the supplement form is called glucomannan), or you can eat it in food form. Here are the best ways to add it to your diet: Replace pasta and rice with the konjac root versions, called shirataki. Shirataki noodles and rice are very popular these days, and you’ll find them in the produce section of nearly any grocery store. (Miracle Noodle is a popular brand.) They’re also available in Asian markets, and you can buy them online. They cost only a few dollars per package, so they’re easy on your budget—and they come in a variety of sizes and shapes, so you can use them in any type of noodle dish. One important note: Read labels carefully, because you want a product that’s pure konjac root, without any added soy. Whisk glucomannan powder into soups, green drinks, and smoothies. In addition, use it to thicken sauces or gravy. Reach for glucomannan capsules if you’re traveling or you’re too busy to cook. And here’s another great option: If you want to lose a few pounds, or you’re feeling burned-out and blah, do my five-day cleanse. My Cleanse Kits come with ready-to-go meals and each meal contains a dose of konjac root. When and how should you take konjac root? If you’re using a glucomannan supplement, take one to two capsules or a small amount of powder stirred into water fifteen minutes to one hour before a meal. Don’t exceed the recommended dosage, because a little goes a very long way. If you’re just beginning to use a glucomannan supplement, I recommend starting slowly, with a single capsule or about 1/2 teaspoon of the powder. Always drink plenty of water if you’re taking konjac root in supplement form. That’s what allows it to expand into that craving-fighting gel that fills you up. If you’re using konjac noodles or rice, simply eat them as part of your regular meal. Ditto for mixing the powder into soups, smoothies, or other liquids. Easy peasy. How to cook with konjac root If you’re using konjac root powder, it’s simple to add it to liquids. Just sprinkle it over the surface of the liquid (you can use a shaker to make sure it spreads evenly rather than clumping), give it a good whisk, and you’re good to go. Cooking konjac noodles or rice, however, is a little bit trickier. Here’s one good method: Drain the rice or noodles and rinse them under running water for about three minutes. This will get rid of the “fishy” aroma you’ll smell when you first open the package. If they’re still a little funky when you’re done, pop them into salted boiling water for a few minutes. Dry the rice or noodles thoroughly with a kitchen towel or paper towels. Pan-fry the noodles or rice in a dry pan on medium heat for five or ten minutes. They will squeak and sizzle as they dry out even more. The drier you get them, the better. Toss the noodles or rice into your recipe. Now, let me give you a heads-up here: Shirataki noodles and rice do NOT taste like their high-carb counterparts, because they’re firmer and more gelatinous. Personally, I like them better—but I confess that it wasn’t love at first sight. Approach them with an open mind, and try them at least two or three times to see if they win you over, because that’s what happened with me. (You know that guy or girl you can’t stand at first… but once you get past your preconceived notions, you fall in love? It’s kind of like that.) I like to use shirataki noodles or rice in dishes that contain big, bold flavors, because they’ll soak up those flavors like crazy. For instance, try them in pad Thai or pho, stir them into spaghetti sauce, or make shirataki Alfredo. The sky’s the limit, so be adventurous—and if you come up with any awesome recipes, share them with our online community! A few tips before you start… If you’re new to konjac root, you may experience a little gas or bloating. If that happens, simply decrease the amount you’re using. If you’ve experienced any type of intestinal blockage or intestinal surgery, check with your doctor before making konjac root part of your diet. Avoid taking glucomannan in supplement form at the same time as you take medications, because it may interfere with your ability to absorb the medications. Keep thinking BIG and living BOLD!

Who are the creators of the Sirtfood Diet? Aidan Goggins and Glen Matten, who are the creators of the Sirtfood Diet, say that each of us possesses an ancient family of seven genes called sirtuins that control our metabolism. What are Sirtfoods? Sirtfoods are foods rich in nutrients that activate our “skinny genes.” According to the diet’s creators, eating Sirtfoods mimics the effects of fasting and exercise, and can help you slim down and live longer. What does the research say about Sirtfoods? Goggins and Matten based their diet on earlier research into the Mediterranean diet, which showed that certain plant chemicals that activate the sirtuin genes (for instance, the resveratrol in red wine) help people stay slim and live longer. They identified twenty foods containing chemicals that activate the sirtuin genes—foods they dubbed Sirtfoods—and conducted their own research to determine how effective these foods were for weight loss.  Thirty-nine people completed their test of the Sirtfood diet. According to the researchers, participants lost an average of 7 pounds in seven days, after accounting for muscle gain. They either maintained muscle or actually gained muscle mass. The diet’s creators also say participants rarely felt hungry, and they felt an increased sense of vitality and well-being. How to do the Sirtfood Diet? For the first three days, you limit your calorie intake to 1,000 calories a day. You drink three glasses of sirtfood green juice and eat 1 sirtfood-rich meal each day. (In addition to sirtfoods, your meals should include proteins such as meat, eggs, poultry, fish, and dairy.) You can also have a small amount of dark chocolate, because cocoa is a sirtfood. For the next four days, you limit your calorie intake to 1,500 calories a day. You drink 2 sirtfood green juices and eat two sirtfood-rich meals per day—and again, you can have a small dark chocolate treat. Then for the next two weeks, you eat three balanced sirtfood-rich meals each day and one glass of sirtfood juice. You can also have 1 to 2 sirtfood snacks each day. On your maintenance plan, you introduce new Sirtfoods and continue to make Sirtfoods and high-quality proteins the core of your diet. What are the Sirtfoods you can eat?  The top 20 Sirtfoods are: Argula Buckwheat Capers Celery Chilies Cocoa Coffee Extra-Virgin Olive Oil Garlic Green Tea (Especially Matcha) Kale Medjool Dates Parsley Red Endive Red Onions Red Wine Soy Strawberries Turmeric Walnuts In addition to Sirtfoods, Sirtfood meals need to be rich in protein which works synergistically with Sirtfoods to increase your fat-burning. There are many other less potent Sirtfoods you can add after you finish the diet—for instance: Asparagus Broccoli Black tea Blackberries Peanuts Pecans Popcorn Quinoa Spices Sunflower seeds White beans White tea The 4 Sirtfoods that you can’t leave the grocery store without. And why they are good for you. BUCKWHEAT Buckwheat is not a grain, but actually a fruit! Buckwheat is one of the best sources of a sirtuin activator called RUTIN. PARSLEY Parsel is an herb that’s not just for garnish! Parsley is rich in the sirtuin-activating nutrient APIGENIN, which is hard to get from other foods. RED ENDIVE Red endive is a lettuce-like vegetable that’s rich in the sirtuin activator LUTEOLIN. (Can’t find red endive? You can substitute the more common yellow variety.) TURMERIC Turmeric is a trendy spice called the “golden spice,” turmeric is rich in the sirtuin-activating nutrient CURCUMIN. How to use Sirtfoods in meals. Buckwheat Eat buckwheat pasta with your Sirtfood meals Toss cooked buckwheat into salads Eat as a cereal Parsley Toss in salads and green drinks Add to omelets and soups Make into pesto Red Endive Use in salads Use leaves as “boats” for cheese, veggies, or meats Turmeric Use in green drinks, smoothies, curries, and golden milk How to add several Sirtfoods to ONE Meal … a Smoothie Each one of these smoothies contains at least two Sirtfoods, and you could easily add one or more to boost your smoothies. Vitamin C Boost Green Smoothie   Mexican Chocolate Shake   Chocolate Mocha Shake   Love bringing you the latest trends in health and wellness! My best!

Are you adventurous when it comes to trying new things? Then I can’t wait to introduce you to one of the hottest and healthiest new food trends. Imagine a food that has zero calories and zero net carbs. (You’re loving it already, right?) And it’s not some fake food, either. In fact, it comes straight from Mother Nature, and traditional cultures have used it as a healing food for centuries. This food is KONJAC ROOT, and these days it’s turning up everywhere. It’s taking the place of high-carb pasta, it’s popping up in drinks and jellies and soups (including the meals in my Cleanse Kit), and you can even buy it in supplement form under the name glucomannan. If you’ve never heard of konjac, it’s an herb that grows in Asia. The bulb of konjac—which is the funky-looking potato-shaped part that grows underground—is where the magic happens. Konjac root is particularly magical if you’re struggling to eliminate grains from your diet, because in different forms this versatile root can take the place of Asian noodles, substitute for spaghetti or Fettucine, and even stand-in for rice. Marketed under the name shirataki noodles or shirataki rice, these sin-free swaps for grain are delicious, they’re fun, and they can help you say goodbye to those high-carb foods you crave. Best of all, konjac root is incredibly good for you. Here are just some of its impressive health benefits. Konjac root helps you lose weight. If cravings constantly derail your weight loss plans, konjac root is the answer you’ve been searching for. When you eat it, it soaks up as much as fifty times its weight in water, turning into a gel that fills you up and stops your cravings for hours. (One note here: Because konjac root expands so much when you eat it, a little goes a long way. Also, check with your doctor before using konjac root if you have any history of bowel surgeries or blockage.) In addition to fighting cravings, konjac root has other weight-loss superpowers. For instance, it slows the absorption of sugar from your digestive tract, supporting healthy blood sugar levels and the more ideal your blood sugar is, the better your body responds to maintaining a healthy weight. In addition, it promotes a healthy gut which can also lead to a better number on the scale. (For more on this, see my blog post here.) The gel formed by konjac root coats and soothes your gut lining, allowing it to heal and become rock-solid so you drop pounds quickly. Clearly, konjac root is a great addition to any weight-loss plan, but here’s still more good news: It can help you lose weight even if you don’t change your diet. In one study, obese people who took a konjac supplement one hour before each meal, without changing their eating habits at all, lost an average of 5.5 pounds over eight weeks. That’s “free” weight loss… the best kind of all! Here’s the story. Normally, insulin ferries sugar into your cells, and your cells use this sugar for energy. But if your blood sugar is too high, insulin keeps trying to deliver more sugar to cells that are already stuffed to the brim. Eventually, your cells start to reject insulin and its cargo of sugar, forcing your body to ship that sugar back to the liver for storage as fat. This is insulin resistance, and it’s the first step on the road to diabetes. Both animal research and human research show that because of its effects on blood sugar and metabolism. Konjac root can support healthy cholesterol levels. If your doctor nags you about your cholesterol at every visit, adding konjac root to your diet might just get you off the hook. Konjac root can support healthy bowel movements. But once again, konjac root can come to the rescue! Because it’s basically all soluble fiber, konjac root can keep your internal plumbing running smoothly. In fact, one recent study found that a modest daily dose of glucomannan improved bowel movements by 30%, in addition to improving gut health. Want to know more? Now that you know why I love konjac root so much, I hope you’ll be inspired to try it yourself. If so, keep an eye out for my next post, where I’ll tell you how to buy konjac root, what forms it comes in, and how to use it. Stay tuned for all the details! Try it out an let me know what you think,

Entrepreneurship is my DNA. My father, who was the son of immigrants, worked for years at the local steel mill in our town. One day, the owners offered him a prestigious position as a manager—and he shocked everyone by turning it down, because he wanted to be his own boss. My father had lots of setbacks—including opening a barber shop right when the Beatles came along and haircuts went out of style!—but he eventually opened a highly successful sporting goods store. I picked up the entrepreneurial bug from watching him single-handedly pursue his vision, despite the pain and hard work and setbacks. I watched my father do things even when he was scared and it showed me that entrepreneurship is a game that involves risk, and you can’t be averse to that risk because in that risk is opportunity.  If the entrepreneurial bug has bit you here are six of my best tips to think about before taking the leap. #1 Want to Work on Yourself? Build a Business. Building a business is as much of a personal build as it is a brand build. Be prepared to challenge yourself to grow in ways and directions you never knew possible. #2 Know Who You Are and What You Want. There are different types of businesses for different types of people. Know what your ultimate goal for the business is before you even begin… Do you want to be able to exit the business? Do you want a small cash pull business? Know before you go. #3 Aim for Blue Ocean Don’t waste time looking at what others are doing and how they are finding success. Envision YOUR path to YOUR goal. Seek out the targets no one else has found yet. #4 Know the Difference Between Good and Bad Debt Have a solid infrastructure and team (that knows how to utilize every penny) in place before you take on loans or investors, otherwise, all debt will be bad debt. #5 Cultivate Your Inner Circle And don't forget to cultivate a close-knit group of peers you can trust. Let them understand what you’re doing, and listen to their advice. Talking things out with people you respect can help you make smart decisions in a high-risk environment. #6 Don’t Gossip You become ordinary when you gossip, and you are a standout. Don’t belittle yourself by belittling others.    And, as I always say... Keep Thinking Big and Living Bold!

Do you think it’s harder to lose weight as you age? I do. Because I’ve been there. I know how it feels because I have been in that funk where I felt like every day my waist was getting thicker and my hair was getting thinner. I felt like my eyes were sunken in and my skin was starting to look dull.  It's not a good feeling, right?  I’m here to tell you I've been there and I pulled myself out of that tunnel and I want to share with you how I came out the other side happier and healthier. In fact, I’ve managed to slim down and perk up even in my fifties and I look better and have more energy now than I ever did in my forties. Want to know the key to my life-changing transformation? As a nutritionist and a doctor specializing in biological medicine with more than twenty years of clinical experience. I’ve helped hundreds of thousands like you lose weight and become healthy, sexy and energetic again. And I’m the go-to doctor for dozens of celebrities when they need that perfect body for the big screen. Today, I’m going to share with you the most powerful weapon in my weight-loss arsenal based on cutting-edge, scientific research that’s going to turn your life around, and it’s a super simple at-home routine. In just 5 days this carefree technique: Will rejuvenate you Make you feel lighter  Blast that bloat Start to make your skin glow And increase your energy levels I can help you begin to feel young and well again for maybe the first time in years. My motto is “Nutrients In, Toxins Out!” and I am going to show three important toxins you need to get OUT of your diet and three super important nutrients you need to be adding IN to your diet. The first thing you need to do to get your health and vitality back on track is kick out the depleters--those things that just suck the life right out of you. Top on my list is the #1 Depleter: Oxidative Stress  Oxidative stress is an imbalance in your body between free radicals, the toxins, and antioxidants, important nutrients that fight free radicals. If you don’t do something to get those free radicals under control, you are going to age faster. I have a plan that will effectively target those rotten free radicals to minimize the damage and protect your body from way too much oxidative stress.  Depleter #2: Rapid Collagen Destruction Collagen is a structural protein your body makes that holds everything together. Think of it as Mother Nature’s “glue.” In fact, roughly thirty percent of your body’s protein is collagen. Collagen is the foundation for beauty and youth as it... Keeps your skin tight Keeps your bones and your muscles strong  Keeps your hair and your fingernails from becoming brittle  After your twenty-fifth birthday, your body’s collagen production control center starts to slow down…and it cranks out less and less collagen every year. One to two percent less to be exact. That means by the time you reach your fifties, you’re going to have 30 to 60 percent less collagen than you did in your teens! Which explains why your skin starts to get saggy. You get that ugly “cottage cheese” cellulite on your thighs. You get wrinkles and eye bags. Your hair gets brittle, and your fingernails break. You start to look worn out.  And you know what, that’s just what’s happening on the outside.  What’s happening on the inside is even worse. Your bones are getting weaker, your joints are breaking down, and your gut is getting sluggish. Every single day, you’re aging faster and faster.  This rapid collagen destruction is like putting your body in a time machine, and it’s not going in the right direction, believe me.  And get this… my number one depleter, oxidative stress, makes the little collagen that your body is producing stiff and less functional.  So does my third depleter! Depleter #3: Glycotoxins We all know that toxins are bad for us. But these glycotoxins are really nasty! Glycotoxins come from sugar. Basically, if it’s sweet and tasty, it’s probably loaded with glycotoxins. Glycotoxins are also known as advanced glycation end products, or AGEs. They build up in your blood vessels, blocking the flow of your nutrient-rich blood. They’re like the gunk that gets stuck in your shower drain and doesn’t let the water flow out. And the more these toxins pile up in your body, the more your body will react by creating fat padding around your most vital organs to protect them from this toxic burden. These fat-packing molecules also stiffen your tissues and collagen fibers…  and they flat out irritate all the cells in your body. So it’s no surprise that studies show that too many AGEs can lead to memory issues, skin problems like wrinkles and age spots, and dangerous blood sugar levels. So I’m not gonna lie… this depleter was a real challenge for me when I set out to create my fat-burning, energy-boosting, cell-rejuvenating plan. Not only that, but I had to find a way to combat all three of these depleters in one fell swoop in order to restore the body cell by cell, to push the toxins out, and get the right nutrients in. I needed a way to cleanse and reset the body from the inside out… And this is exactly what I created...a Cleanse and Reset that will have you restored cell-by-cell in a matter of days. A cleanse that will knockout those depleters and give your body a chance to repair that “damage of the decades,” and to get back on track… in less than a week. What I created has helped me and my patients banish the bloat and lose up to eight pounds in just five days.  And my test group results… WOW! I put my Cleanse & Reset to the ultimate test with 16 people across the country, and here are the results. Every single participant lost weight… with an average of five pounds and as high as eight pounds! More than 87% got a slimmer waistline, and nearly 20% shrunk by a whole 3 inches! 94% had improved sleep and said that they felt better  75% reported visibly more radiant skin  And more than 87% said they would definitely do the cleanse again One of my big-time celebrity patients, actress Penelope Ann Miller, star of the Academy Award-winning film The Artist told me that my 5-day Cleanse & Reset was a real game changer:  “This Cleanse & Reset is amazing! I got rid of the bloat, cleaned out my system, and boosted my metabolism. I have more energy, and I’m happier than ever. This was the key in preparing me for my latest film. Thank you, thank you Dr. Kellyann!” It is a real game-changer and here’s why... I’ve scoured the medical research to find science-backed, groundbreaking nutrients that will do amazing things for your body. Like a special fiber that grabs onto three times the amount of fat in your gut than the everyday fiber you’ll find at your local grocery store. And a powerful protein missing from the standard American diet that studies are confirming will give you more energy during the day while also helping you sleep better at night.   Because it’s just not about taking things away… it’s about adding things in. Here’s what I always like to say: Nutrients In, Toxins Out! When you get the right nutrients into your body, your body will naturally kick into high gear to do all the dirty work for you and get those nasty toxins OUT! So let’s talk about how you can detoxify, nourish and restore your body in just days without all the white knuckling!  Because you should always pamper your body and not punish it! My plan is going to help you get my life back just as it helped me get my life back when I suffered from complete burnout that left me passed out on an airplane floor. It’s going to… Reset you Refresh you Rejuvenate you Restore you Reboot your metabolism, your hormones, and even your mind  And it’s quick because I needed results immediately and I know you do too.  I packed every single bit of knowledge I’ve gained over two decades as a weight-loss and anti-aging expert into an easy-breezy whole body reboot that you can do right in the comfort of your own home.  I’m not kidding when I say the results are incredible. Within days of perfecting my plan, I started feeling like myself again.  I perked up.  I lost the bloat.  I got my energy back. The dark circles under my eyes went away.  The whites of my eyes got brighter.  And best of all, I started feeling happy again.  Something you should know. My plan works so well because it attacks the three major depleters that rob you of vibrant health and wellness, have you packing on the pounds, forcing your energy to slump and your skin to sag and look dull while providing three key nutrients that restore you inside and out. The Three Key Nutrients that Makes My Cleanse and Reset Powerful Check out the most popular juice cleanses and you’ll find that you’ll be drinking 5 to 6 juices a day and they will have as little as 20 grams of sugar per juice and some as much as 50 grams of sugar per juice? Do the math and you’re looking at 100 to 300 grams of sugar per day! That’s like drinking a soda for breakfast, lunch and dinner. As I mentioned, sugar makes your cells wonky and it can’t differentiate “natural” or “raw” or “pure” sugar …it’s still sugar and it will still trigger your body to create those nasty toxins… the AGEs… that deplete you and make you look and feel tired, glum and old. You know what else a juice cleanse is going to do for you? It’s going to make you “skinny fat.” Most people aren’t over fat… they’re under-muscled. Because remember, it’s not all about losing the bad weight… the fat. It’s also important that you hold onto the good weight… the muscle. That’s what’s going to give you that truly lean, sexy, and beautiful figure. And the way to do that is with protein. So guess what’s missing from your juice cleanse. Yep… protein. For years now, there’s been a myth that you need to cut protein out for cleansing to work. And that’s absolutely not true! In fact, it’s the opposite. Cleansing without protein is the reason most juicing regimens fail in the long run and leave you looking haggard, feeling terrible, and worst of all “skinny fat.” Your body needs the building blocks of protein, amino acids, to build and maintain muscle, absorb nutrients, repair tissue, optimize immune function, and revitalize your cells from head to toe. There’s one amino acid in particular called glycine that I’m nuts about because it can also help you burn fat like crazy while your lean muscle stays right where you want it, and it’s collagen. So key ingredient #1 is beautiful, clean, hydrolyzed collagen. Collagen is absolutely crucial if you want to supercharge your weight loss efforts, soothe your upset stomach, and relieve those achy joints and blast those wrinkles. Collagen is going to immediately begin to work on those lines, those wrinkles, and that nasty cellulite. And don’t forget, once you hit twenty-five, your body automatically starts that rapid collagen destruction I already warned you about. And study after study says giving your body the right collagen will hydrate your skin, increase your skin’s collagen supply and actually help you look younger. Here’s how powerful collagen is when it comes to erasing wrinkles. In one study, women took either a collagen peptide supplement or a placebo for eight weeks. After those two short months, the group taking collagen had an average 20 percent more reduction in eye wrinkles compared to the placebo group. And the maximum reduction was nearly 50 percent! Beyond beautifying your skin, collagen will also accelerate fat loss, it will heal and strengthen your gut wall, it will give you more energy during the day while also helping you sleep better at night, and it will pull toxins from your body. Most doctors agree that adding at least 15 grams of collagen into your routine is also gonna help you build that gorgeous muscle. Well, the yummy method that I’ve come up with will flood your body with four times that amount of this prized nutrient.  And I’ve got another beauty-boosting trick up my sleeve. Amplify what collagen does for your body with key ingredient #2, healthy fat. And yes, there is such a thing as healthy fat. And the healthy fat in my cleanse is going to get rid of the other fat. Nourishing your body with the right fat will make you a natural fat burner. And when I say “the right fat” I’m talking about Medium Chain Triglycerides, or MCTs. By combining collagen with MCT oil powder, you’re going to be a lean, mean, fat-burning machine. MCT oil effortlessly shifts your body’s fuel source to fat, which helps you burn fat faster. A study published in the International Journal of Obesity really blew my mind, even as a doctor with decades of research under my belt. After just one week, patients who supplemented a low calorie diet with MCT oil lost nearly 20% more fat than those who did not.  Another even more recent study led by researchers at Columbia University found that women not only burn 45 more calories per day with MCT oil in their diet, but they also eat 63 less calories. Now that’s more than a 100-calorie swing in your weight-loss favor! In fact, your body starts running very efficiently on MCT oil. And it eventually becomes so sophisticated that you could be sitting down at your computer and actually be burning fat. Collagen and MCT oil are the one-two punch that will surely fight off your fat, fine lines and fatigue. But it’s not enough. The plan I’m going to get you started on today requires one more really important super nutrient. Key Ingredient #3 is Fibrous Konjac Root Fiber is the key to banishing the bloat and curbing your cravings and konjac root is a very special fiber that grabs onto the fat build up in your gut with three times more power than the leading fiber brand at your local grocery store. Konjac root is a unique fiber, native to the mountains of Eastern China, is one of the most viscous in the world. Now that’s just science talk for sticky and thick. And when it comes to fiber, the thicker, the better. Because it’ll make your waistline thinner. So it’s very important that you add foods to your diet that cleanse your intestines instead of clogging them up. If there’s even just one tiny blockage in there, your gut’s going to expand. It’s gonna swell up like a balloon and you’re gonna get that annoying bloat that makes it really hard to button those pants. But fiber is the broom that sweeps out your intestines. Send in the Konjac Root and your entire digestive system will flow like a river… not a sludgy swamp. It literally grabs onto the fat, the sugar and cholesterol in your gut before it gets fully absorbed into your body, cleaning out your GI tract with grace and ease. You see, this fabulous fiber slows down the entire digestive process... to keep you feeling fuller, longer, to reduce spikes in your blood sugar, and ultimately to promote weight loss in the long term. So yeah, Konjac Root… it’s pretty powerful stuff! But here’s where things get really exciting.Because using every bit of knowledge I’ve gained over the past twenty years, I’ve discovered a novel way to merge Konjac Root Fiber, MCT Oil and Collagen. It’s the triple threat! My Cleanse & Reset contains all three of these key ingredients and is so gentle that it won’t tear you down, like harsh diets and detoxes do. Instead, it’s going to build you up by saturating your body with the nutrients it needs and scrub your cells clean of toxins.  And don’t take it just from me. My esteemed medical colleagues agree… like New York Times bestselling author Dr. David Perlmutter who said: “This is a top-notch way to deal with the multiple toxic challenges posed by our modern world.” And world-renowned health leader Dr. Mark Hyman was simply amazed:  “Dr. Kellyann proves that a cleanse doesn’t need to be harsh to work. This painless plan, centered around delicious foods packed with healing nutrition, gives you big results without stress or starvation.” You see, it’s not about giving up food…it’s about loading yourself with the right foods. Foods that will promote cellular regeneration to reduce oxidative stress. Foods high in collagen to replenish what’s naturally been depleted over time. And foods extremely low in sugar to save yourself from the dangers of AGEs. You’re going to absolutely flood your body with what it needs for complete restoration… clean, beautiful foods like collagen smoothies, green drinks, lemon sips and bone broth soup that deep-clean you right down to the cellular level. At the same time, you’re going to kick those depleters right to the curb. Now, let’s talk about the easy part.  Everything you need is in this kit. And all you have to do is add water! You won't have to leave your home or buy a thing. Everything you need for gut-healing, skin-rejuvenating super nutrition is packed into one box… no grocery shopping, no slicing, no dicing, and no real cooking is required. And I’ve got three options for you to Cleanse & Reset. Whether you’ve got 5 days, 3 days or even just one day to treat yourself, this plan will detoxify, nourish and restore your body!  And, I’m going to give you a special, risk-free opportunity to try my Cleanse & Reset to see for yourself how it can perk up your cells and give you that weight loss jumpstart. You’ll get all the meals and drinks you need to nourish your entire body. So you’ll be on the way to losing weight and slowing down the aging process. All the ingredients are 100% authentic, clean, natural and non-GMO. The entire kit is dairy-free, soy-free, gluten-free, and extremely low in sugar thanks to the magnificent all-natural sweetener monk fruit. It’s also low-carb and paleo-friendly. And it’s all made right here in the United States in Dallas, Texas with the finest ingredients sourced worldwide. My Cleanse and Reset is a very simple protocol:  You start your morning with an indulgent green drink smoothie packed with collagen protein to fight fat and tone skin. For lunch, re-energize with a nutrient-rich berry smoothie. In between meals, you’ll drink delicious lemon sips.  In the afternoon, indulge in another decadent green smoothie. Then fill up on delicious bone-broth based lemon chicken soup for dinner.  After just one day of my Cleanse & Reset, the bloat is gonna vanish into thin air. You’ll be overflowing with vibrant energy. You’ll finally feel well-rested and excited to hop out of bed and start your day. Normally, the body-beautifying, anti-aging, weight-loss boosting nutrients in my 5-day Cleanse & Reset add up to more than $400. But I’m thrilled to let you in on something really exclusive here… a special introductory offer for new customers like you.  In fact, I’m so confident this is going to turn your life around just like it did for me, I want to give you the opportunity to try it for just one day, three days, or five days at a fraction of the price. Get a 1-Day Cleanse & Reset kit to banish bloat and flush out toxins, with everything you need for breakfast, lunch, and dinner, for just $49 plus $5 shipping and handling. Considering the average cost for a nutritious takeout meal is about $15, this complete kit packed with 3 full meals, an afternoon snack and thirst-quenching drinks for the entire day, it’s a real deal. And whether you’ve been struggling to fit into your clothes for awhile, or you just want some extra room in that little black dress for a big event, or had one of those “naughty weekends” where you indulged a bit too much…this is a sure-fire way to refresh, revitalize, reset and restore your entire body in a flash! Or, get a 3-day Cleanse & Reset kit to shrink your waistline, perfectly nourish your skin, and easily brighten up your mood for just $44 and some change, per day. Plus, when you order a 3-day kit, shipping is free! Now, since clearing your body of toxins is such an important step towards a healthier, happier life, I encourage all of my patients to start with at least a 3-day cleanse to truly reboot. And when you order your 3-day cleanse today, you’ll also get free access to my critically-acclaimed, celebrity-backed digital Bone Broth Diet eCourse… a 45 part video series containing interactive online guides, cooking demos, inspirational emails, ebooks and webinars…to keep you on track with the Dr. Kellyann lifestyle like the hundreds of thousands who already joined my squad. Valued at $97, it’s all free instantly when you purchase the 3-day Cleanse & Reset right now. But listen, if your goal is to really lose weight fast, then I’m going to be brutally honest with you right now you’ll want to cleanse for five days. Get the 5-day kit to lose weight, improve your metabolism, support healthier, younger-looking skin, boost mental clarity and elevate your energy levels.  Order the 5-day cleanse and reset for $219, and you’ll be getting my complete meal replacement program for the low price of just $43 and some change per day plus I’ll cover the shipping costs and throw in my free eCourse gift. It’s a $500 package for less than half the cost! And it’s well worth it. Whatever you choose, all three are sure to jumpstart your weight loss lifestyle, hydrate and nourish your skin, and efficiently detoxify your body.  This is the tried and true smart, healthy way to get your life back on track.  There's no better time to show your body the love it deserves than right now. Try my Cleanse & Reset totally risk-free here. And then your total health transformation can begin! Believe in yourself.  Believe that you can lose the weight.  Believe that you can get healthy.  Believe that you can look younger and feel younger.  Believe that your life can be better… so much better… than it is right now.  You’ve got this!     P.S. If you find that this kit is not right for you, give my customer care team a call within 90 days and they’ll quickly provide everything you need for a complete refund. They can be reached toll-free at 888-871-2155. P.S.S. I do a cleanse at least once a month to take my health to the next level so if you’re looking to do the same sign up for the subscribe and save option, and you’ll save another 10%!

I'll never forget the morning I was walking down the boardwalk when I came across a line of people so long I just had to know what I what they were waiting in line for. As I walked closer to the front of the line I burst into laughter after discovering what this growing crowd was waiting for — donuts!! I asked a woman who was sitting on a bench beside the long line with her three young daughters and clinging to a box of these donuts, "What's all the fuss about these donuts? How long did you wait?" She told me she waited 30 minutes but that they were "SO worth it!!"  She then handed me one from the box. As she gave me the ultra-fresh pastry her youngest daughter exclaimed, "Mommy don't you give our donuts away like that!" I knew then that these donuts were serious business and thanks to their generosity, and this donut's popularity, I decided enjoying that donut was going to be a "yes" for me. As I bit into the popular pastry, it was as if everything went into slow motion ... my senses were going into a tailspin. That simple donut was beyond good — it was downright amazing. That little girl looked up at my bulging eyes and said with a grin, "See? We told you so!" What's my point here? It's okay to go "off road" on special occasions, during the holidays, and even on vacation, as long we stay mindful about our indulgences. What do I mean by this? For me, being mindful about indulging in sugary treats or carb-heavy meals meals means I have complete awareness of what I am doing and I know the possible consequences. It means that I am going to slow down, enjoy every bite, stay in the moment, and enjoy the experience. The opposite is stuffing your face mindlessly and then looking back and realizing you can barely recall the flavor or enjoyment of what you just ate... which happens a lot with emotional or stress eating. Keep these tips in mind when reaching for treats or unhealthy meals. Make it a choice. Ask yourself, is this "treat" an experience I want to enjoy or am I eating, or  drinking, to relieve negative emotions and stress? If it's the later try and do something to distract yourself like go for a walk, read a book, meditate, take a hot bath, or anything that will take your mind off the emotions and stress. Plan ahead when enjoying mindful treats. If you're going to a party or even on a trip or vacation where you know there will be a lot of food temptations, follow a super squeaky clean diet in the weeks leading up to it so that you can enjoy those special moments and meals without the guilt. Speaking of guilt... Don't beat yourself up if you do overindulge. If you slipped up and ate the other half of your kid's pizza or drank too and ate too much after an impromptu girls night out, forgive yourself and do not let yourself use it as an excuse to continue eating bad for days and weeks after. I have seen this happen so many times and I am guilty of it myself, we make one slip up and use that as permission to continue down that unhealthy path. Do an intermittent fast to get back on track. Whether my mindful, mindless, indulges are planned or just a major slip-up I do an intermittent fast with bone broth to get me right back on track. I will typically do a 24 to 36-hour bone broth fast where I sip on only unsweetened coffee and tea as well as bone broth during that time. If it was just a day or two of indulging, that quick bone broth fast will have me right back to where I was. Try a cleanse to get back on track. If sipping on bone broth for an entire day isn't your thing you can try a quick "cleanse" to get back on track. High-fiber smoothies loaded with nutrient-rich veggies, fruits, and clean protein can help sweep those toxic treats from your system quickly. If I'm not in the mood for a bone broth fast but I need something to get me back on track quickly I do my cleanse and reset. Depending on how badly I went off track I will do anywhere from one day to five days so I always have my Cleanse and Reset kit on handy for those times.  Remember, we are all human and it's better to forgive yourself when you get off-track than beat yourself up and use it as an excuse to stay off-track. All my best,  

Would you believe that people crave chocolate more than any other food in the world? I do! And I’m not surprised. Chocolate is decadent and delicious. But maybe our bodies also know about all the ways in which it can benefit our health. Either way, I’m hooked! So let’s dive in further and explore what chocolate has to offer... But first, what is in chocolate? When we’re talking about the health benefits of chocolate, we’re really talking about the properties of cocoa beans–the seeds of the cacao tree. Cocoa beans are first fermented and then roasted and ground into a paste, which is also known as cocoa liquor. This liquor consists of both cocoa butter and cocoa solids. Cocoa butter is mostly fat. And the solids, used to make cocoa powder, contain minerals, fiber, and a ton of antioxidants. In general, chocolate bars and the like are made by mixing cocoa liquor with cocoa butter and some form of sweetener. And the percentage of cocoa liquor used is what determines how “dark” the chocolate is. Is white chocolate good for you? White chocolate contains only cocoa butter (at least 20%) mixed with sugar and dairy. So there’s very little nutrition, if any at all. The higher the percentage of cocoa solids, the more nutrients the chocolate contains. And the less sugar and other stuff. This is why dark chocolate is considered the healthiest chocolate as it has a minimum of 35% cocoa liquor. Right in the middle of the pack, milk chocolate contains only 10-12% cocoa. It has less nutrients and more sugar while also containing condensed or powdered milk. Cocoa powder is used to flavor many foods and beverages. However, how the cocoa powder is processed is important. Natural, unsweetened cocoa powder is best. And what you’ll find in my protein powders and collagen shakes. On the other hand, alkalized cocoa powder (a.k.a. Dutch processed) is chemically treated to alter its pH for certain culinary purposes. Essentially, it changes the color and makes it less bitter. However, the alkalizing process also diminishes the powder’s nutritional profile. What are the nutritional benefits of cocoa powder? We can learn a lot about the health benefits of cocoa from the Kuna Indians, an indigenous tribe of people from the islands of Panama. The Kuna enjoy a traditional cocoa beverage regularly, averaging 30 ounces a day. And this population has a low prevalence of heart disease, high blood pressure, type 2 diabetes, stroke, and cancer. Interestingly, Kuna who migrate to the main island of Panama and eat a less traditional diet (including less cocoa) show an increased prevalence of these Western diseases. We can thank cocoa’s impressive cocktail of nutrients for its health benefits. Here’s a more detailed look at the nutrient profile of cocoa: Fat content in cocoa powder A healthy mix of saturated and monounsaturated fats. In fact, cocoa butter is high in oleic acid–the same predominant fatty acid found in olive oil High fiber cocoa powder You’ll find approximately 2 grams of fiber in every tablespoon of natural, unsweetened cocoa powder. This is just one of the many reasons why it’s a great addition to protein shakes and smoothies. What minerals are in cocoa powder? Cocoa is a great source of magnesium, which deficiencies are common due to processed foods diets and constant stress. It also contains a good concentration of copper, iron, and manganese. And modest amounts of calcium, potassium, phosphorous, zinc, and selenium. Cocoa antioxidants Cocoa is rich in antioxidant compounds known as flavonoids, which are what gives it a bitter flavor. And cocoa has substantially more antioxidants than most other common plant-based foods. Why are cocoa antioxidants so important? Antioxidants protect your cells and other internal structures, including your DNA, from a never ending barrage of harmful free radicals. Compounds our bodies produce naturally, but are also derived from external sources, such as pesticides, processed foods, pollution, plastic chemicals, and more. Further, the flavonoids (the predominant antioxidants) in cocoa solids have been shown to exhibit many other specific health promoting properties. Let’s take a closer look…   Benefit of dark chocolate for skin with cocoa antioxidants Protect your skin from UV radiation with regular consumption of dark chocolate (with a high concentration of cocoa). It has been shown to offer skin photoprotective effects. How does cocoa antioxidants boost brain power? Flavonoids in cocoa have been shown to improve cognitive function (i.e., thinking, focus, memory, etc.) as well as protect the brain from degenerative diseases, such as Alzheimer’s and Parkinson’s. Using cocoa antioxidants to protect your heart Studies have associated cocoa consumption with significantly lower mortality rates from heart disease. In addition, flavonoids can play a role in decreasing your risk of cardiovascular complications by fighting inflammation and preventing oxidation (damage caused by free radicals). Because we now know that inflammation and oxidative stress play a significant role in the development of heart disease. Lower your blood pressure by consuming cocoa antioxidants Numerous studies have demonstrated that the intake of flavonoid rich cocoa foods and beverages can successfully lower blood pressure in those with hypertension. In addition, cocoa has been shown to improve the vascular (blood vessel) functioning. Enhance your insulin sensitivity with cocoa antioxidants There is scientific evidence suggesting that the antioxidants in cocoa may boost insulin sensitivity by means of improving vascular function, lowering oxidative stress, and enhancing your body’s ability to metabolize glucose. Is dark chocolate good for weight loss? If you’ve got extra pounds to lose, there’s a good chance your body is inflamed. And this inflammation must be addressed to successfully lose weight and keep it off. Therefore, when consumed responsibly–which I’ll get into in a bit–chocolate can actually help reduce inflammation and aid your weight loss efforts. In addition, while chocolate is often thought of as a splurge, studies have found no link between weight gain and cocoa or dark chocolate consumption in small amounts. Further, participants in this study that consumed dark chocolate (70% cocoa) experienced higher satiety and less cravings for sweet foods than those that consumed milk chocolate (30% cocoa). The dark chocolate group also consumed less food during their next meal. So...we can all have our cake, I mean chocolate, and eat it too! But, the key word is moderation. Too much chocolate as well as the wrong type of chocolate can be a bad thing. What makes a healthy chocolate? Bitter dark chocolate is better for weight loss As I mentioned earlier, flavonoids give chocolate its bitter taste. This means the more bitter the chocolate, the higher concentration of antioxidants. So, while dark chocolate may be an acquired taste, I say it’s worth acquiring. Quality dark chocolate over quantity for weight loss Stick to dark chocolate with a high cocoa percentage (70% or more). Or natural, unsweetened cocoa powder. And aim to eat no more than 2 ounces a day. Consider timing of dark chocolate Certain compounds in cocoa, such as theobromine and caffeine, may be stimulating for some. Therefore, if you’re sensitive to these effects, chocolate may be best eaten earlier in the day. The final word on health benefits in chocolate Mainly due to its high concentration of antioxidants, chocolate has many health benefits to offer. So go ahead and indulge, guilt free. But remember to keep it dark and in small quantities. Keep thinking Big and living BOLD!       REFERENCES Chocolate/cocoa and human health: a review Eating chocolate can significantly protect the skin from UV light The neuroprotective effects of cocoa flavanol and its influence on cognitive performance Cocoa and Chocolate in Human Health and Disease Eating dark and milk chocolate

Go from tired to revitalized in one day with my 1-Day Cleanse & Reset. I developed this 1-day cleanse for those of us who just don’t have the time in our busy schedules to devote days or an entire week to cleansing.

Has this ever happened to you? You pass by a mirror, and you’re startled by your own reflection. Or you see yourself in a photo someone posted online … and you barely recognize yourself. Who is that, you ask? What happened to that happy, beautiful person I used to be? What’s the deal with my chins? Where did those dark rings under my eyes come from? Can a person really look that tired and still be alive? Don’t worry, it happens to everyone — male, female, young, old, thin, heavy. It happened to me, too. My big crash-and-burn moment happened when I passed out on the floor of an airplane mid-flight. My body had just given out. Years of stress and work and rushed meals had finally caught up with me. That’s when I knew I had to change the way I treated my body. The not-so-funny part is, I’m a naturopathic physician and nutritional consultant. I teach people how to live and eat healthily for a living. I wasn’t taking my own advice, and I was ignoring the signs my body was sending me.   I Wanted a Quick and Easy Cleanse for People Like Me Right then and there was when I decided to create my own super-simple cleanse program — a cleanse that would detoxify every cell in my body, flood my system with vitamins and nutrients, and help me lose some of that extra weight I’ve been carrying around. But I also wanted my cleanse to be simple to do. And I wanted everything to taste delicious. I didn’t want to feel like I was starving myself to death or I knew I’d give up. And I wanted my cleanse to be powerful enough to accomplish all that in just one weekend. I wanted to see and feel real results in just three days.   So I Created My 3-Day Cleanse & Reset This is a different kind of cleanse than you’re probably used to. My Cleanse & Reset isn’t about taking away the things you love to eat. It’s about nourishing your body with the right types of foods and nutrients. It’s not designed to tear your body down, but to build you up.Every ingredient inside is packed with beauty-boosting nutrients, fat-fighting superfoods, restorative vitamins, and lean-muscle-building proteins. My 3-Day Cleanse & Reset actually heals your cells while satisfying your hunger cravings. Unlike a lot of other cleanses I’ve tried, mine nourishes your whole body WHILE helping you lose weight. Just three days on my Cleanse & Reset can help: Firm and tone your skin Shrink belly fat and reduce bloating Reduce those dark circles under your eyes Bring back the luster and shine of hair and nails Gently cleanse your cells of toxins Boost your immune system and energy Nourish the gut wall and improve digestive health One of the best parts is that there’s no shopping, prepping, or cooking required. My kit comes with everything you need for all three days — the only thing you need to do is add water.   I’ll Take You Through a Day of My Cleanse Start your morning with an energizing Super Green Smoothie and a refreshing Lemon Sip drink. For lunch, enjoy a delicious Super Berry Smoothie and a second Lemon Sip. Midday munchies? No problem, you’ve got another Super Green Smoothie to tide you over until dinner, then a savory bowl of Lemon Chicken Soup paired with a third Lemon Sip are on the menu. Doesn’t sound too difficult at all, does it?   Three Days to a Whole New You In just three days, you can look and feel better than you have in ages. I think you might even enjoy how easy it’ll be to shed a few pounds and rid your body of all those wrinkle-forming, belly-bloating toxins. And because every ingredient in my kit is actually good for you, you can repeat my cleanse as many times as you like — whenever you’re feeling exhausted, weighed-down, or overweight. Ready to get your health back on track? One weekend is all you need with my 3-Day Cleanse & Reset! [link to product page or checkout page]Here’s to living the best life you can,

So, you've decided to begin a healthier lifestyle, but you’re wondering where to start? Whether you’re looking to make a complete transformation of your diet habits or get back to your healthy routine, I have developed the perfect program to put you on the right path! When you jump-start your system with my detoxifying 5-Day Cleanse & Reset, you literally equip your body with the nutritional tools it needs to ensure a smooth and simple transition into your new lifestyle.   The Beautifying Benefits of My Cleanse Studies show that most people experience their maximum weight loss during the first five days of cleansing. A full 5-day cleanse effectively supports the natural efforts of your body to rid itself of toxins, repair damages, and reset your whole system. In less than a week, you’ll see benefits including: Reduced bloating and belly fat Increased energy and mood Brighter, healthier skin tone Stronger, healthier nails Hair strength, luster, and shine   The Many Health Benefits of My Cleanse My Cleanse & Reset combines three super cleansing (and super delicious) food components that take you through your 5-day detox: veggie-filled green smoothies, protein-rich soups, and antioxidant-packed fruit smoothies. The health benefits of saturating yourself with these essential vitamins and nutrients go well beyond beautifying results. They keep you feeling full and satisfied, flush out toxins from your system, and stimulate your cells. Plus, your body will get just the right amount of fiber it needs to reduce inflammation and: Lower blood pressure and blood sugar Promote safe and sustained weight loss Improve gut health and nourish gut lining Build and support lean muscle mass   5 Days is All it Takes to Look and Feel Your Best Each day during your 5-day detox, you’ll follow a simple routine of prepared meals that are specially designed for each stage of the day. There’s no cooking, shopping, or prepping required — just add water and enjoy! You’ll start each day with a refreshing Lemon Sip to boost your vitamin C intake so your body can start building that collagen for gut healing and skin firming. Have a Super Green Smoothie for breakfast to get your essential vegetables and morning energy boost. For lunch, enjoy a delicious Super Berry Smoothie and second Lemon Sip, for a wave of vitamins and antioxidants. Need a snack? No problem, I’ve got that covered. You get a second Super Green Smoothie each day to quell those midday munchies. Finally, treat yourself to a savory bowl of Lemon Chicken Soup and another Lemon Sip for dinner, so your body gets all the beauty-boosting collagen and fat-fighting protein it needs. Here’s a day-by-day breakdown of the benefits many customers experience during their five days of cleansing and detoxifying: Day 1: Your body will be full of energy you haven’t felt in a while. You’ll feel enthusiastic and ready for transformation!Day 2: Your body and palette are still adjusting to your new food plan, but you’re already feeling stronger and healthier.Day 3: You're noticing you aren’t bloating anymore. You’re likely experiencing many other positive changes in your digestive system as well.Day 4: By now, you are noticing a considerable transformation. You're feeling refreshed, alive, and seeing a brightened complexion, a flattened tummy, and a better mood.Day 5: You’re feeling reset and revived! Your palette has changed, you aren’t craving your old go-to’s, and you’re feeling sexy, slim, and rejuvenated.With my easy-to-follow program, you’ll have all the tools you need to be successful. Ready to begin your healthy lifestyle journey and get your health back on track? Start my detoxifying 5-Day Cleanse & Reset [link to product page] today! Keep thinking Big and living BOLD!  

Nobody likes wrinkles, right? That’s why we all shell out so much money for wrinkle-fighting skin creams and serums. But here’s the deal. It’s true that putting these formulas on your skin can work wonders, at least temporarily. However, feeding your skin moisturizers from the outside is only part of the solution. What’s the other part? Feed your skin wrinkle-fighting nutrients from the inside. And one of the most powerful wrinkle-blasters is hyaluronic acid. Today, I’ll tell you why your skin craves hyaluronic acid—and why your eyes and your joints love it, too. In addition, I’ll share ways to increase your body’s levels of hyaluronic acid so you can moisturize from the inside out and get the beautiful, youthful skin you deserve. What is hyaluronic acid, and what does it do for you? Hyaluronic acid is a gel-like substance in your extracellular matrix (that’s the fluid between your cells). Like a sponge, hyaluronic acid soaks up water; in fact, it can bind 1,000 times its weight in water. That’s why it “plumps up” your skin, making it smooth and dewy. Normally, our bodies are constantly making new hyaluronic acid and breaking down older molecules of it using an enzyme called hyaluronidase, which I’ll talk about more later. Unfortunately, as we age, we make less hyaluronic acid—but our bodies keep breaking it down at a rapid rate. The less of it we have, the drier and wrinklier our skin becomes. And guess what: Your skin isn’t the only part of your body that needs hyaluronic acid to stay young and healthy. Here are some of the other roles this crucial nutrient plays: It helps to keep your eyes healthy. There’s a jellylike tissue in your eye called the vitreous humor, which is rich in hyaluronic acid. When there isn’t enough hyaluronic acid in this tissue, your eyes get dry. (That’s why many eye drops contain hyaluronic acid.) It acts as a cushion in your joints and also helps layers of tissue glide easily over each other. In fact, researchers have dubbed it “the body’s WD-40.” That’s why getting extra hyaluronic acid in your diet can help to ease the aches and pains that come with aging. It promotes skin healing, which is why it’s often used to treat burns and surgical wounds. Clearly, if you want to look and feel your best, you need to optimize your body’s levels of hyaluronic acid. And you can’t do that simply by rubbing on a face cream—which will merely plump your skin temporarily, won’t help your joints at all, and may actually do more harm than good. To truly optimize your hyaluronic acid levels, you need to do it the natural way: by eating the right foods. The #1 food that boosts hyaluronic acid In general, it’s hard to get hyaluronic acid from foods. But there’s one big exception: my favorite food, bone broth! That’s because it’s made from bones and cartilage that are rich in this nutrient. Want more good news? Bone broth is also packed with collagen, which works hand-in-hand with hyaluronic acid to make your skin beautiful. And hyaluronic acid and collagen also work together to heal joints, so you’ll get a double dose of powerful nutritional medicine in each mug of broth. (New to bone broth? Here’s how to make it.) If you can’t get a daily dose of bone broth for some reason, you can take hyaluronic acid in supplement form. Research shows that oral hyaluronic acid supplements can effectively reduce wrinkles in just weeks. Additional foods that boost hyaluronic acid Also, eat foods rich in magnesium, which helps the body produce hyaluronic acid. Good sources of magnesium include leafy greens, avocados, broccoli, bananas, nuts, seeds, and sweet potatoes. In addition, eat foods that help to prevent the breakdown of hyaluronic acid. Citrus fruits and tomatoes are rich in naringenin, which inhibits the activity of hyaluronidase—that hyaluronic acid-destroying enzyme I talked about earlier.And don’t forget water. Hyaluronic acid soaks up water like a sponge, but only if there’s water available to begin with! So drink plenty of water every day, and eat water-rich foods like cucumbers and berries. Oh, and one more tip: Avoid excess sun exposure, because sunlight decreases levels of hyaluronic acid in your skin. A recipe to get you started! As I’ve said, the #1 dietary source of hyaluronic acid is bone broth—and that means you’ll want to get a bone broth fix every single day. However, on a hot day you may not want a steamy mug of broth. So instead, try this cool, hydrating, perfect-for-summer recipe. It’s rich in bone broth to boost your hyaluronic acid, it’s loaded with naringenin-packed tomato juice, and it makes about seven servings—so you’ll be good to go for a whole week.   GAZPACHO Prep Time: 10 min | Yield: 6-8 serving Ingredients:3 cups tomato juice1 pint purchased fresh mild salsa2 red bell peppers, seeded, chopped1 cucumber, peeled, seeded, chopped2 cups chicken bone broth1/3 cup chopped fresh cilantro4 large garlic cloves2 tablespoons balsamic or red wine vinegar1 tablespoon olive oil1 teaspoon ground cuminHot pepper sauce (such as Tabasco) Directions:Working in batches, blend all ingredients except hot sauce in processor to a coarse puree. Transfer gazpacho to a large bowl. Season to taste with hot sauce, salt and pepper. Refrigerate until well chilled, about 2 hours. Ladle into bowls and serve. Optional: Top with sliced avocado, cucumber, red onion, fresh cilantro or grilled shrimp. Bon appetit! P.S. And for other fabulous bone broth recipes, check out my favorites here.    

Sometimes you can’t predict the future. For instance, who knew that cauliflower would be the hottest food trend of the decade? Well, it is… and right now, it’s everywhere. In fact, I just got back from a run to Trader Joe’s, where they’re selling everything from cauliflower gnocchi to cauliflower pizza to cauliflower “thins” you can use to make sandwiches and tacos. And when Trader Joe’s loves a food that much, you know it’s truly cool. Now, I don’t always jump on the bandwagon when it comes to food fads. But this time, I’m totally on board—and I hope it’s a trend that lasts forever. Today, I want to share three reasons why I’m a big fan of this versatile vegetable. I’ll start with the science lecture (it’s a nutrition-packed, cancer-fighting ninja) and then get to the good stuff—you won’t believe what you can make with it! It’s incredibly good for you. We talk all the time about “eating the rainbow,” because brightly colored veggies and fruits typically contain the most nutrients. But here’s the deal: Even though it’s usually white (although there are orange and purple variations), cauliflower is a powerhouse of nutrients. When it’s raw or lightly cooked, cauliflower is loaded with vitamin C. It’s also rich in vitamin K, folate, and fiber. And here’s the biggie: As a member of the cruciferous vegetable family, it gives you a huge dose of potent cancer fighters including sulforaphane and indole-3-carbinol. If you’re serious about cancer prevention, you need to make cruciferous veggies like cauliflower a cornerstone of your diet. (One caution here: When you’re buying cauliflower products, read the labels. Many also contain flour or other ingredients you might not want in your diet, so be skeptical until you’ve seen all the ingredients.) It’s a super “swap” if you’re going grain-free or low-carb. I’m a great believer in minimizing grains in your diet—or better yet, eliminating them altogether—and I’m also a big fan of limiting other carb-heavy foods. In fact, those are two of my biggest secrets for losing weight, staying young, and avoiding diseases like diabetes. But I’m also human, and I know it can be tough to give up the grains and other high-carb foods you love. (Hey, I’m an Italian girl. I love my pizza too!) Now, thanks to cauliflower “swaps,” you can enjoy the tastes you love, guilt-free. For instance, if you’re longing for pizza, check out my Perfect Pizza with a Cauliflower Crust. Once you’ve tried it, you’ll never go back to that greasy, cardboard crust again. Really. Trust me on this one. And are you missing mashed potatoes? Then try mashed cauliflower. Start with my basic recipe here, and then get creative with chives, parsley, or bacon. If potato salad is more your style, that’s a cinch, too—here’s a recipe courtesy of Elena’s Pantry. Or how about rice? Good news: It’s back on the menu, too! Just blitz cauliflower in your blender until the pieces are the same size as grains of rice, and go from there. You can use cauliflower rice to make anything from Cauliflower “Fried Rice” (scroll down the page to find the recipe) to a lovely, light Chicken and “Rice” Soup. And while I don’t eat dairy, I know people who do just fine with it—and if you’re one of them, you can even make your own cauliflower gnocchi. Here’s a recipe from Diet Doctor for Keto Gnocchi with Homemade Pesto. It makes awesome vegetarian/vegan entrees. If you like to entertain, like I do—or you have family members who don’t eat meat—you always want to have some vegan or vegetarian options up your sleeve. And here again, cauliflower shines. You can substitute cauliflower for meat in curries, make a spicy tandoori cauliflower (hat tip to NomMom Paleo for this version), or serve a roasted cauliflower steak (here’s a good recipe). I also like to serve a warm, hearty cauliflower soup, so I’ll end my ode to the amazing cauliflower with this fabulous soup from my 10-Day Belly Slimdown. My readers have voted this one of their all-time favorites from the book—and once you try it, you’ll see why! CAULIFLOWER VICHYSSOISE PREP TIME: 15 MIN. | COOK TIME: 25 MIN. | YIELD: 4 TO 6 SERVINGS 2 tablespoons ghee (clarified butter)1 garlic clove, minced2 leeks, white and pale green parts only, cut into thin rounds4 cups (1 quart) chicken bone broth1/2 cup canned full- fat coconut milk3 cups cauliflower florets1/2 teaspoon dried thyme1 teaspoon Celtic or pink Himalayan salt1/2 teaspoon freshly ground black pepper, plus more for serving1/2 teaspoon arrowroot powder, blended with 1 tablespoon water, plus more if needed In a large stockpot, melt the ghee over medium-high heat. Add the garlic and leeks and reduce the heat to medium- low. Cook, stirring, for 6 to 8 minutes, until softened. Raise the heat to medium-high and add the broth, coconut milk, cauliflower, thyme, salt, and pepper. When the soup begins to simmer, reduce the heat to medium-low and simmer for 15 to 20 minutes, until the cauliflower is cooked through. Purée with an immersion blender, blender, or food processor until smooth and creamy. Return to the stockpot and stir in the arrowroot mixture. Simmer for 3 to 5 minutes, until the soup thickens, adding more arrowroot if a thicker soup is desired. Serve warm, garnished with freshly ground black pepper. Bon Appétit  

When your hormones are happy, you’re happy. But when they’re wonky, you’re a mess. You’re tired, bloated, losing hair, and packing on pounds. You have mood swings and “brain fog,” you can’t sleep, you look old, and your sex drives drops to zero. If your symptoms are severe, you may need a doctor’s help to tackle the problem and get your life back on track. But if they’re mild, some simple changes in your diet might just do the trick. So here’s my advice: Eat a clean diet—lean proteins, healthy fats, and big servings of non-starchy veggies plus a little fruit. And at the same time, cut out the four foods that your hormones hate the most.  Four Foods High In Estrogen (or high producing) Sugary foods—including “healthy” whole grains. These foods are at the top of my “no” list because they wreak havoc on your hormones. Here’s why I want you to steer clear of them. When you eat lots of sugary foods—including so-called “healthy” grains, which turn directly into sugar in your body—you constantly spike your levels of the hormone insulin. Normally, insulin ushers sugar into your cells, which burn this sugar for energy—but when there’s too much insulin, your cells eventually say “enough” and slam the door shut. When this happens, insulin ferries the sugar back to your liver, which converts it into fat. This is bad news, because fat cells are estrogen factories. The more stored fat you have, the more estrogen your fat cells crank out, and the higher your estrogen levels get. This throws off your estrogen-progesterone balance, making you miserable and raising your risk for breast cancer. And that’s not all—excess insulin increases your production of testosterone, which your body converts to even more estrogen. And that’s just part of the story, because high levels of insulin also raise your levels of another hormone called leptin. I call leptin your “hunger trigger” because when your levels are low, it makes you crave food. Eating sugary foods hikes your leptin levels, which sounds like a good thing—but when this happens all the time, your brain stops listening to leptin’s message. So it keeps telling you that you’re starving, making you reach for more sugary foods… and the vicious hormone cycle continues. To break this cycle, you need to kiss sugar and grains goodbye. And here’s a bonus to eliminating grains: you eliminate gluten. Gluten is a leading cause of “leaky” gut, which allows toxins to escape from your intestines, where they trigger inflammation—and inflammation, in turn, leads to hormone imbalances. Soy Let me say up-front here that I have no problem with eating small amounts of organic, fermented, minimally processed soy. This is what people in Asian countries typically do. But here’s what I don’t want you to do: I don’t want you to load up on soy “Frankenfoods” and soy milk. These foods can mess with your thyroid big-time, putting you at higher risk for autoimmune thyroid disease or other thyroid issues.   What’s more, it doesn’t take much to overdo it with soy. Here’s what the National Academy of Hypothyroidism has to say about it: Studies suggest that the thyroid-disrupting effects of soy occur when intake of isoflavones found in soy surpass 30 mg per day. This is concerning as recent research indicates that some individuals in the United States consume between 80 to 100 milligrams of soy isoflavones daily, which is likely to trigger notable thyroid disruption. Avoiding soy in your diet can be tricky, because manufacturers put it in thousands of products from chocolate to chicken broth. Watch out for foods that list these ingredients, because all of them contain soy: Hydrolyzed plant protein (HPP) Hydrolyzed soy protein Hydrolyzed vegetable protein (HVP) Miso natural flavoring Soy albumin Soy fiber Soy flour Soy lecithin Soy protein Soy sauce Stabilizer Tamari Tempeh Textured soy flour (TSF) Textured soy protein (TSP)  Textured vegetable protein (TVP) Tofu vegetable broth Vegetable gum Vegetable starch Artificial sweeteners I know that if you have a sweet tooth, it’s tough to give up sugar—and now I’m asking you to go even further, and say no to “fake” sugars as well. But there are lots of reasons why these sugars are bad for you—and one is that they throw a monkey wrench into your hormones. First, artificial sweeteners mess with your gut microbiome—and your gut microbiome influences your levels of hormones including leptin and estrogen. So when your gut microbiome gets unbalanced, your hormones get unbalanced, too. Second, in some cases, artificial sweeteners may actually cause Hashimoto’s hypothyroidism, one of the most common autoimmune problems I see. Here’s a report from the American Association of Clinical Endocrinologists (AACE) documenting the case of a woman whose Hashimoto’s syndrome disappeared when she stopped consuming sugar substitutes. Another doctor reported at an AACE annual meeting that two of three of his patients with Hashimoto’s who stopped using artificial sweeteners had a “complete reversal” of their disease. And a study involving 100 patients with Hashimoto’s and 125 controls showed that the patients used far more artificial sweetener than the controls.  Yes, these findings are preliminary—but I say, why take a chance? Instead, try natural sweeteners such as stevia and monk fruit, or satisfy your sweet tooth with berries and other fruits. Dairy Researchers estimate that 60 to 80% of the estrogen we get from food comes from milk and other dairy products, and there’s evidence that this extra estrogen dose may contribute to everything from acne to an increase in the rate of recurrence after breast cancer. Anecdotally, I can tell you that the majority of the women I’ve treated for hormone imbalances do better when they give up dairy products. Oh, and p.s.— limit alcohol Don’t worry—you don’t need to cut out alcohol completely. (That’s why it’s not on my “no” list above.) However, you do want to minimize it. Here’s why. Alcohol is estrogenic, so it can lead to excess estrogen levels. In addition, it hurts your gut microbes—and as I said earlier, these microbes help to keep your hormones under control. And finally, too much alcohol can damage your liver, which converts the inactive T4 thyroid hormone into the active T3 version. A sick liver can’t do this as well as it should. So enjoy a drink (or maybe two) on a weekend date or a girl’s night out… but give your gut microbes and your liver a rest for the remainder of the week.  The bottom line  Happy hormones are one of the biggest keys to a happy life. So give your hormones the foods they need—healthy proteins, fats, veggies, and fruits—and kick sugar, soy, artificial sweeteners, and dairy to the curb. (Also, say “no” to that third cocktail—even if it hurts a little.) Believe me…. you AND your hormones are going to love the results!

Some diet changes are tough—but some are super-easy. And happily for us, the simplest changes are often the most powerful. Today, I’m hoping to encourage you to add one single food to your diet—a food that may dramatically reduce your risk for cancer. Want more? It can also help you build strong bones, detox your body, and stay slim… and that’s just for starters.  That food is broccoli sprouts—one of the tiniest and most powerful superfoods on the planet. Here’s why you want to add broccoli sprouts to your diet, along with my top ten easy ways to do it. Sulforaphane: The “magic ingredient” in broccoli sprouts All cruciferous vegetables (such as broccoli, cauliflower, Brussels sprouts, cabbage, and kale) contain glucoraphanin, a substance that’s converted to a nutrient called sulforaphane during digestion. But broccoli sprouts provide you with much more sulforaphane than fully-grown cruciferous veggies—for instance, ten times as much as mature broccoli. Why is sulforaphane so important? First of all, it’s a potent cancer fighter. Sulforaphane reduces the ability of cancer cells to multiply, so tumors grow more slowly and are less likely to spread. In addition, it’s a potent detoxifier that can protect cells against damage that can cause cancer. It also reduces inflammation, which is linked to a number of cancers. And it may help to reverse destructive changes in gene transcription that lead to cancer. So it’s no surprise that research shows that sulforaphane may protect against breast, throat, lung, prostate, bladder, skin, and colon cancer. Newly published research shows that it can protect against liver cancer as well. All of this would be enough to make sulforaphane a super-star in anyone’s book. But—as they say in the TV commercials—there’s more! In fact, there’s a whole lot more. Human and animal studies indicate that sulforaphane has many benefits. What are the benefits of sulforaphane?  It appears to help reduce obesity by improving gut flora and by turning energy-storing white fat into energy-burning brown fat. It helps fight osteoporosis. It may reduce inflammation in ulcerative colitis. It helps to protect against the dangerous effects of air pollution. It lessens the damaging effects of high blood sugar. It can improve blood pressure. It may protect against cartilage damage in arthritis. It may improve symptoms in autism and Alzheimer’s disease. It has antidepressant effects. It may boost the ability of people with chronic obstructive pulmonary disease (COPD) to fight off bacterial infections. In short, those tiny little sprouts pack a big punch—and adding them to your diet could make you healthier or even save your life. And it doesn’t take much; according to researchers, eating just a little more than one ounce each week might do the trick.. Ten easy ways to use broccoli sprouts Broccoli sprouts have a peppery, radish-y flavor that’s similar to the taste of mature broccoli but milder. You can use them pretty much anywhere you’d use any sprouts. Here are my favorite ways to work broccoli sprouts into my diet: Add them to wraps and sandwiches. Toss them in green salads. Use them in green drinks. Toss a handful into scrambled eggs at the end of cooking. Add them to egg salad, chicken salad, or tuna salad. Blend them into dips. Throw them into stir-fries at the last minute. Sprinkle them on top of a mug of bone broth or soup. Add them to hummus. Eat them straight. However you eat them, chewing them well will help to give you the biggest possible dose of sulforaphane. One caution: Uncooked broccoli sprouts can be contaminated with germs that cause illness. Wash them thoroughly, and cook them or avoid them if you’re pregnant or immune-compromised. If you cook them, do it very lightly, because cooking will diminish the sulforaphane content. Where to find broccoli sprouts? Broccoli sprouts can be a little tricky to find in the stores—but Whole Foods carries them, and so do a number of other markets that specialize in healthy foods. If you can’t find them, you can get a broccoli sprout supplement, although the sulforaphane in supplements may be less bioavailable than in fresh broccoli sprouts. How to grow broccoli sprouts? Alternately, it’s easy to grow your own broccoli sprouts. Just follow my directions here, and before you know it, little sprouts will be popping up all over! Be sure to harvest them when they’re still tiny to get the most nutritional benefit. Stock up on broccoli sprouts Whether you buy your sprouts at the store, take them in pill form, or grow your own, I hope you’ll get in the broccoli sprout habit. It’s one of the easiest steps you can take to lower inflammation, fight cancer, detox your body, and get healthier from head to toe. These tiny greens truly are proof that good things come in small packages! With peace and love,

In my Doctors Night Out series—check it out here!—I talk with medical and lifestyle experts from around the country. Every week, we dish on everything from health to successful weight loss to beauty tips. And can you guess which piece of advice keeps coming up over and over again, no matter whether we’re talking about health, weight loss, or beauty? Here it is:  Cut out the sugar. That’s right. My guests and I have lots of different viewpoints—but the one thing we all agree on is that the biggest step you can take to fight disease, boost your energy, and look young and beautiful is to say “no” to sugar. Now, I know this is easier said than done. That’s because sugar is addictive, and it’s tough to break an addiction. But tough isn’t impossible—and I know this for a fact, because I’ve helped thousands of people kick sugar to the curb. In a minute, I’ll tell you how to break the sugar habit yourself. But first, I want to talk about the dangerous effects of sugar, and why it’s hard to give it up. What’s so bad about sugar? Kissing sugar goodbye is one of the most important things you can do for yourself, because sugar doesn’t just cause cavities or make you gain weight—it makes you sick and old all over. Here’s are some of the bad things it does to you: It increases your risk of heart disease. This is true even if you aren’t overweight, and even if the rest of your diet is healthy. It ramps up inflammation—the internal forest fire that underlies all of what we call the “diseases of aging.” It makes you hungry. A diet that’s high in sugar elevates your levels of leptin, a hormone that’s your hunger trigger. Normally, leptin tells you when you’re full—but if your leptin levels keep spiking, your brain begins to ignore that message. When this happens, it doesn’t matter how much you eat… you’ll still crave more. It causes insulin resistance. The more sugar you eat, the more insulin your body produces—and eventually your cells become resistant to that insulin. This insulin resistance is the first step on the road to Type 2 diabetes. It feeds cancer. Cancer expert Dr. Lewis Cantley says, “As we learn more and more about cancer metabolism, we understand that individual cancers are addicted to particular things. In a lot of cancers, that's insulin—and sugar." Cut off that sugar supply, and you make it harder for cancer to get a foothold. It alters the function of your immune system. A dose of sugar can send your neutrophils—a key part of your immune system—into a tailspin for hours. It makes you look old. When you eat sugar, it reacts with amino acids to form compounds called advanced glycation end products, or AGEs. These age your skin, leading to wrinkles and age spots. That’s just a partial list, but I hope it’s enough to motivate you to swear off sugar. (If you need a bigger push, check out this list of 141 bad things sugar does to your body.) Why is it so hard to give up sugar? We love sugar because we’re programmed to love it. That’s because for millions of years, sugary foods were scarce and they were good for us.  Our ancestors had to search hard to find foods like honey and berries. In small doses, these foods promoted survival, because the sugar in them came packaged with healthy nutrients like vitamins, minerals, and fiber. (And active hunter-gatherers burned off any sugar fast.) As a result, Mother Nature wired us genetically to love sweet foods. In fact, each time you eat a sweet food, it gives your brain a little hit of dopamine and opioids (your brain’s natural opiate drugs), making you feel warm and fuzzy.  Unfortunately, sugar isn’t scarce these days—it’s everywhere (and nearly always in foods that are very bad for you). Any time you want that dopamine and opioid hit, you can reach immediately for a candy bar or a soda.  And guess what: Over time, as your brain gets used to that constant chemical stimulation, it takes more and more sugar for you to feel satisfied. That’s addiction. How addictive is sugar? One study found that given the choice between cocaine and Oreos, rats choose the cookies as often as the drug. In another study, researchers who asked teens to give up sugar-sweetened sodas for three days reported that participants experienced cravings, headaches, reduced well-being, and impaired concentration—all similar to symptoms of drug withdrawal. So I won’t lie to you—sugar can really get a grip on you. The good news is that if you stay strong, those sugar cravings will eventually go away. (Really.) When that happens, you’ll be able to walk past a doughnut or a cupcake without batting an eyelash. Trust me: This is a battle you can win. And you need to win it, to be the healthiest YOU that you can be. So let’s talk about your battle plan. How to conquer sugar cravings You can try easing sugar out of your life gradually, but in my experience—and as I said, I’ve helped thousands of people break their sugar addiction—it’s best to go cold turkey. Yes, you’ll have some intense sugar cravings for the first two to three weeks. But once you conquer those cravings, the hard part is over. Over the years, I’ve discovered lots of tricks for taking control over sugar cravings. Here are my best strategies: The average craving lasts only three minutes, so distract yourself by doing a chore, calling a friend, playing a game on your phone, or taking a walk. Protein and fat help quell cravings, so drink a cup of bone broth or eat a few rinsed olives, a tiny bit of avocado, or some unsweetened coconut chips. If giving up sugary sodas is a sticking point for you, indulge in spa waters. These give you a tiny dose of sugar from fruit and also keep you hydrated, which makes you less hungry. (BTW, don’t hate me for this, but don’t be tempted to replace sugary sodas with artificially sweetened versions, because they’re just as bad for you.) Essential oils are a powerful tool for fighting cravings, so add a few drops to a glass of water (or spa water). Some of the best craving-fighters are spearmint, peppermint, lemon, and grapefruit. When you experience a particularly powerful craving, immediately stop what you’re doing and think of a way to commit a random act of kindness— whether it’s petting your dog, sending a surprise gift to a friend, or giving your partner a back rub. The time it takes to plan your act of kindness, along with the positive emotions you’ll feel, will help banish your craving. If your sugar cravings stem from stress, make stress-lowering activities part of your routine. For instance, do some yoga poses, give yourself a massage, write in your journal, or take an Epsom salt bath. Try a technique called urge surfing. A psychologist named G. Alan Marlatt came up with this years ago, and it’s very powerful. Here’s how it works: When a craving strikes, instead of fighting it, acknowledge it, without judging it. First, identify where you’re feeling the craving. Is it in your belly, your mouth, or elsewhere? Pay attention to that area, and notice the sensations you’re experiencing, such as warmth or tingling. Now, pay attention to your breathing for a minute or two, and then shift your attention back to the area where you experienced the craving. Alternate focusing on your breathing and on the area in which you feel the craving. As the craving increases and decreases, picture it as a wave you’re riding. Realize that eventually you’ll reach the shore, and that craving will be gone. Above all, keep your eyes on the prize. As I like to say, getting sugar out of your life is like breaking free from a toxic relationship. Yes, there’s some temporary pain involved—but the payoff is huge, and it lasts a lifetime. So do the biggest favor you’ll ever do for yourself, and go SUGAR-FREE! With peace and love,

It’s difficult to have a conversation about weight loss without discussing the option of intermittent fasting. If you haven’t done any research on it, you’re in for an eye-opener. Besides rapid weight loss, intermittent fasting offers incredible health, wellness, and beauty benefits. When done correctly, you can come out looking, feeling, and being better than you have in years! I’m talking about a whole new you!  What is Intermittent Fasting? The body, although ever-evolving, is an intermittent fasting pro. Think about it – your early ancestors would venture out and hunt for their meals. And they did not always come back victorious. Living a feast-or-famine lifestyle was normal, and the human body was able to adapt accordingly. These periods without food gave their bodies time to heal, cleanse, and rejuvenate. Intermittent fasting was their natural healing process. Instead of viewing intermittent fasting as a quick weight loss win, look at the bigger picture. But don’t just take my word for it. The greatest philosophers and early healers, including Plato, Aristotle, and Socrates, used fasting as a powerful healing tool, preaching of benefits. How and Why Intermittent Fasting Works Intermittent fasting influences two vital hormones that support your body’s ability to burn fat and increase weight loss efforts–insulin and glucagon. Insulin Insulin is a blood sugar regulator - it transports nutrients from your bloodstream to your cells. When you eat too much, your insulin levels can spike and remain high. Here’s the problem - insulin packs on the pounds. Insulin is one of the most significant forces in excess weight. Not good news for your weight loss goals, right? Here’s what happens - insulin levels become chronically high, and your cells react by becoming insulin resistant. Resistance means your body must reroute glucose to your liver. And if you’re wondering what that leads to….. it transforms into fat. During intermittent fasting, your insulin levels drop, allowing your cells to become more sensitive to insulin. Rather than preventing the proper transport of glucose, your body will welcome and burn it as fuel rather than stubborn belly fat out to derail your weight loss plans.  You should always address your concerns over sugar spiking with your doctor before fasting. If you live with diabetes, intermittent fasting may not be an ideal choice for you. However, in many cases, diabetes mellitus does not cause inadequate production of insulin by the pancreas. Instead, insulin resistance, which we link to excessive abdominal fat, is to blame. In any case, direct questions and concerns to your physician before considering intermittent fasting, especially for your rapid weight loss options. Glucagon To burn fat, your body must release and break down fatty acids held in fat storage into your bloodstream. This process is known as lipolysis, and it depends on glucagon—a hormone that has the opposite job of insulin. So, while insulin is storing your fat, glucagon works to pull fat from your cells. Great news for your weight loss goals, right?  Within hours of starting your intermittent fast, your glucose levels will begin to drop. As your body realizes the need to mobilize its fuel reserves, it begins to churn out high levels of glucagon. These rising glucagon levels cause your body to release fatty acids into your bloodstream, or lipolysis, and transport them to your cells for oxidation, or energy. Adrenaline and Norepinephrine Intermittent fasting also increases your levels of adrenaline and norepinephrine. And these two hormones boost the energy you burn, even while your body is at rest, allowing it to pull out even more fat from storage. That undesirable belly fat will melt away before your eyes. Hello, weight loss! What to Expect with Intermittent Fasting Starting an intermittent fast, particularly your first, may bring a variety of symptoms. You may feel sluggish and hungry or experience a few headaches. Don't worry; it happens to everyone; it’s a natural way for your body to adjust. Additional short-term side effects that you may experience include: Dizziness/lightheaded feeling Low blood pressure Abnormal heartbeat/palpitations Low blood sugar Increase in cravings Moodiness Is Intermittent Fasting Healthy? Intermittent fasting, when done correctly, can be a safe and healthy way to achieve weight loss and heal your body. Your entire body may reap the rewards from unbelievably rapid weight loss to treating digestive issues. Not to mention, it will bring that sexy feeling back when you see a slimming waistline and radiant skin and hair! Not only do I recommend it to my patients, but I also incorporate intermittent fasting into my own lifestyle for weight loss and health benefits. It's a fabulous option when I need a quick weight loss option for an upcoming event. As with all diets, there are circumstances where this may not be ideal for you. While your doctor can answer all your concerns, I do not recommend intermittent fasting if you are: Under 18 Immunosuppressed Pregnant or trying to become pregnant Diabetic Looking for a weight loss quick fix Intermittent Fasting the Right Way If you're hoping to reap the rewards of intermittent fasting, it's essential to do it the right way. Intermittent fasting significantly reduces your calorie intake, so adding bone broth can help tremendously. But remember, this isn’t your traditional diet–it’s a sustainable healthy lifestyle change. Bone Broth Fasting is the Holy Grail of fasting. If you’re already familiar with my Bone Broth Diet, you know the incredible benefits bone broth offers your body, inside and out. If you’re unfamiliar with the bone broth miracle, I’ll put it to you this way - I call it liquid gold because it’s nutritious, and the healing and weight loss benefits are endless. When you drink bone broth or add it to a variety of recipes, you feel fabulous. And on a cellular level, nutrients are bathing your cells in goodness. Think of bone broth as your helping hand while overcoming the initial symptoms of beginning a fast. It helps curb cravings, ease the reduction of carbs, and replenishes nutrients you otherwise get from your daily food intake. And did I mention how tasty it is? You just won’t believe it’s a weight loss option.   By sipping on bone broth during your intermittent fasting period, you’ll enjoy benefits like:   Erases fine lines and wrinkles Heals a leaky gut Strengthens your bones Joint and muscle comfort Better sleep It turns out bone broth is beneficial for just about all your health, wellness, weight loss, and beauty concerns! Bone broth replenishes the essential nutrients your body needs to thrive, including bone density and strength. You’ll find bone broth is full of clean protein, calcium, and amino acids, to name a few. How Do I Start Intermittent Fasting? Intermittent fasting the right way means it should be flexible and easily adaptable to your goals and needs. Various fasting lengths may be more suitable for you than others.  Some bone broth intermittent fasts limit your eating to specific hourly windows each day. For example, the Warrior Diet lets you only eat within a four-hour window each day. Another popular intermittent fasting plan offers a 16:8 window, which means you will fast for sixteen hours, then eat your meals during the following eight hours. Other intermittent fasting plans restrict your daily caloric intake to 500 calories.  With my Bone Broth Diet, I recommend doing two intermittent fasts a week, sipping on bone broth throughout the day. Choose two non-consecutive days for your fast and keep in mind, fasting for longer periods doesn’t necessarily mean you’ll reap more benefits, so stick to a reputable plan to stay safe and healthy. Determining Your Eating Windows and Fasting Times  Be Flexible: This is YOUR Plan When you start your intermittent fasting journey, you may prefer dinner-to-dinner fasting. Remember, this isn’t about revolving your life around fasting; it’s about building fasting into your new healthy lifestyle. Choose fasting windows that make sense to you and your busy schedule. The last thing you want to do is set yourself up to fail. Start your fast when you have put systems in place to succeed and have made the proper food preparations. Choose your days and times and plan by selecting an official start date.  Put a Support System in Place Ask reliable friends or family members to help support you during your fast. Invite them to join you on this life-changing journey. Share the incredible weight loss, beauty, health, and anti-aging benefits. They’ll love hearing that! And even if they decline, they can help by encouraging your progress, supporting you in various situations, including at work, by limiting temptations, choosing helpful restaurants, or preparing additional options at gatherings. Even if this means you bring your own snacks or meals, your support system will already be on board with your new lifestyle changes. Don't Give Up If you ever find yourself thinking about giving up, just remember this: excluding food for a short period is doable and useful for you. Your tummy may be rumbling as you start, but ultimately your entire body will thank you. Meal Prepping for Your Intermittent Fasting Plan Ahead Make sure you have all your bone broth ingredients ahead of time. It’s your key to curbing those dreadful cravings, keeping symptoms at bay, and bringing quick healing benefits your way. Meal prepping, including freezing extra bone broth, goes a long way in keeping you from reaching for that unhealthy snack when you get a snack-attack on those non-fasting days. Set aside an afternoon to batch prep meals and snacks. Might as well get it all done in one shot, am I right? Use bone broth in as many recipes as possible. This way, you’ll flood your system with healing nutrients no matter what you eat, while keeping your stomach full. Best Food Recommendations for Intermittent Fasting On those non-fasting hours or days, it’s essential to consume a nutrient-rich diet. Try to keep some of these foods on hand:   Healthy fats like avocado, olives, and coconut Fresh fruits and veggies Wild fish (canned, frozen, or fresh will work) Fermented foods including kimchi and sauerkraut Grass-fed, pasture-raised meat, poultry, and eggs Organ meats from grass-fed, pasture-raised animals  Eating a healthy whole foods diet is vital. You’ll ensure the necessary vitamins, minerals, and powerful plant nutrients essential to promoting weight loss, health, preventing disease, and carrying out the benefits of intermittent fasting. This includes: Burning fat Building muscle Repairing cell damage  Avoid packaged and processed foods like the plague! Trust me, friends, they provide zero nutrition. And they are full of harmful ingredients that work against your weight loss and health goals. Avoid: Refined flours and sugars Artificial sweeteners Chemical additives  Best Beverage Recommendations for Intermittent Fasting While it should go without saying, staying hydrated during intermittent fasting is a MUST! But you won’t need to have a constant reminder when your plans include a steady stream of bone broth, right? Also, load up on: Green tea Black tea Herbal tea Filtered water Mineral water Sparkling mineral water Coffee – but, no more than 2 cups per day Follow the 80/20 Plan with Intermittent Fasting Intermittent fasting won’t make up for an otherwise terrible diet, but it provides a way to reset and heal the damage done. It even helps you “start over” after a little cheat day slip, if necessary. But to help guard against slips, try my 80/20 program. It offers a way to tweak your favorite recipes to contain all the healthy nutrients your body needs while omitting foods your body doesn’t. I’m talking about pecan-crusted salmon filets, blueberry poppy seed coffee cake, and pork chili. Yum! You won’t even believe how delicious they are. Bone Broth or Collagen Broth To-Go I’m no stranger to busy schedules, juggling priorities, and on-the-go food needs. It's crucial to simmer bone broth’s bones at least twenty-four hours to ensure you are getting their maximum nutrients. This is one of those reasons a batch prep day is a life-saver! But, whenever you need a quick grab-n-go option, for time, just know I’ve done the cooking for you! Yep, that’s right. Stock up on some of my bone broth snacks and meal options, all full of collagen and bone broth goodness. Just like homemade bone broth, they're abundant in nutrients your body needs to melt away fat, smooth out wrinkles, and heal your gut. Plus, they make fasting a breeze!  Popular Fasts I Don’t Recommend While there are several popular fasts out there, they are not all healthy or safe for your body. Let me put it this way – most of these fad fasts boast incredibly quick weight loss but what you’re really losing is the water weight. This also means that when your fast comes to an end, you’ll put it right back on. Here’s a look at a few you may be considering but should think twice about: Juice Cleanse Fasts Juice cleanses sound yummy, but trust me, they are mostly all sugar. You’ll also go through some pretty uncomfortable bowel movements from a serious lack of fiber. Juice cleanse fasts recommend fasting for three to seven days in a row. Just think of all the essential proteins, healthy fats, and fiber your body is missing out on. You’re doing more harm than good to your body at this point.  Water fasts And it’s just as it sounds. You survive on water alone and while dropping pounds from water weight quickly, your body is reaping zero rewards! No calories may sound ideal, but it also means no essential nutrients whatsoever. And those hunger pains and cravings from lack of food? Not a great way to fast. Complete or Dry Fasting This one is high on my “no” list, and for good reason. It’s an extreme fasting method, restricting all food and water. This can only lead to bad news. I’m talking about dehydration, lightheadedness, terrible mood swings and no energy at all. Foods to Eat After Your Fast There are many fantastic food choices to have ready for your post-fast snacking. They’ll satisfy you while helping you avoid making unhealthy choices. Consider stocking up on:  Raw unsalted nuts, such as cashews, macadamia nuts, Brazil nuts, and walnuts   All-natural jerky, such as beef, bison, ostrich Fresh veggies, including carrots, celery, broccoli florets, and cucumber Hard-boiled eggs And trust me, you'll fall in love with so many bone broth recipes, you'll have plenty of nutritious options to fill up after your fasting period. The Bottom Line of Intermittent Fasting I want your intermittent fasting to bring you all the rewards you didn’t even realize you were looking for. By relying on my successful methods of weight loss through bone broth and intermittent fasting, you’ll acquire so much more! Browse through my free resources and start making plans to begin your journey to a healthier, happier you!

Intermittent fasting is my secret go-to weapon when it comes to burning stubborn belly fat and keeping it off. But don’t mistake it for just another fad diet. It can be a life-changer! I’m talking about healthy, safe, effective lifestyle change. Intermittent fasting holds the key to ending your yo-yo dieting and compulsive eating habits. And with the right intermittent fasting foods, you’ll reap benefits beyond your wildest dreams. As incredible as it is for quick weight loss, you’ll also notice:       Healthy skin       Anti-aging benefits       Strong hair and nails       Boost in energy       A clear mind and less anxiety and depression        Healthy immune system       Gut health       Freedom from bloat Why Intermittent Fasting Works Intermittent fasting or time-restricted eating offers an incredibly powerful way to trim down quickly and stay slim. It focusses on when you eat and eating beneficial intermittent fasting foods when you do eat. It allows your body time to cleanse and repair itself while replenishing your cells with the essentials you need to improve your overall health, wellness, and beauty.  Tips for Successful Intermittent Fasting While there are many tips I can offer during your intermittent fasting, choosing the right intermittent fasting foods is essential to getting the most out of your fast. It’s essential to plan your intermittent fasting foods and prep your meals ahead of time to achieve success.   Planning meals and snacks for your non-fasting days is priceless. You don’t want to derail your hard work by grabbing a sugary breakfast bar when you’re on the go, do you? Intermittent fasting foods can be delicious, nourishing, and easy to store for those post-fast snacking moments. Some of my favorites are: Fresh veggies Hard-boiled eggs All-natural beef or bison jerky Raw, unsalted nuts Bone Broth Start Slow and Allow Flexibility Choose intermittent fasting days and times that best meet your scheduling needs. Don’t set yourself up to fail by setting unattainable goals. Take it slow and make gradual changes as your body and schedule adjust to the changes. Intermittent Fasting Support Systems Make intermittent fasting easier by enlisting a support system of friends and family. Whether they are up for joining your healthy quest or not, they can encourage while helping you through tough times. Ask them to help you stick to your intermittent fasting foods and keep you from giving in to cravings and temptations. You’ll be glad you have them to rely on! Don’t Give Up Push through the cravings and adjustment period. Your body can do it! Intermittent fasting foods will help curb those pesky cravings and keep your stomach full before you know it. When you stick to your guns, you move one step closer to regaining that sexy waistline, incredible energy, youthful skin, better sleep, and healthier and happier life. Intermittent Fasting Foods What should you eat during your eating window for intermittent fasting? Stock up on options that are nutrient-rich and, if possible, paleo-based. I highly recommend you include intermittent fasting foods like: Healthy fats such as olives and avocados Fresh fruits and veggies Fermented foods Wild fish Grass-fed, pasture-raised meat and poultry Bone Broth Animal Fats And don’t be so quick to throw away that extra animal fat! Animal fats are health-promoting if they come from healthy animals. Some of my favorites are tallow (beef fat), lamb, duck, and schmaltz (chicken fat). These animal fats provide a rich and decadent flavor and are a must-add on your intermittent fasting foods list. Try sautéing your favorite veggies in it and let me know what you think. Food to Avoid While Intermittent Fasting There are some foods you may enjoy that will inevitably work against your weight loss and health goals. If they aren’t part of my intermittent fasting foods list, they will only promote inflammation; significantly impacting your overall health and wellness. Not to mention, these foods speed up premature signs of aging. Yikes! Inflammatory foods are anything your body is unable to metabolize, digest, utilize, or eliminate adequately. And why would you want to fill your body with waste-enhancing foods that will only bring harm to your cells, gut, and skin? At the very least, stay away from soy, sugar, gluten, and seed oils. Soy I know, I know. Soy was once all the rage for a healthier lifestyle. Unfortunately, it’s just not an intermittent fasting food. Soy is in almost every processed food but will not give you the benefits you expect. It leads to significant inflammation in the gut and will wreak havoc on your body. Still need more convincing? Here a few eye-openers to help you keep soy off your intermittent fasting foods list: Soy contains phytic acid, reducing the absorption of critical nutrients like calcium, magnesium, and zinc. Processed soy forms the two toxic substances lysinoalanine and carcinogenic nitrosamines. Soy increases your body's need for B12 and Vitamin D. Soy phytoestrogens disrupt your hormone functions, potentially causing infertility and breast cancer in women. One cup of soy milk a day may lower sperm count by up to 50%. Feeding babies soy-based formula may provide 13,000 to 20,000 more estrogen compounds in their blood than babies who consume milk-based formulas. Another way to look at it: infants who consume soy formula receive the estrogenic equivalent of five birth control pills per day. How’s that for a deterrent? The neurotoxin, MSG, forms during soy processing If you’re a vegetarian and insist on soy, you must keep it as natural and unprocessed as possible. Stick to fermented soy foods, such as tempeh and unprocessed tofu, while ensuring you choose organic and non-GMO options. Sugar Sugar is one of those items that should just go without saying, but I’m going to drill it into you anyway. AVOID SUGAR! There are so many remarkable benefits to cutting sugar out and relying on your intermittent fasting foods instead. The inflammation sugar causes your body brings dreadful consequences, including: Weight gain Fine lines and wrinkles Sleep disturbances Reduction in energy Feeds cancer cells Oxidative stress which accelerates all signs of aging Hypoglycemia, insulin resistance, and diabetes Gastrointestinal issues, including the risk of Crohn’s disease ulcerative colitis Lowers absorption rate of proteins and minerals May spark food allergies. And don’t even get me going on my fructose rant! We’re talking about liver damage, cancer, cholesterol increase, and skin issues. Acceptable Sweeteners Artificial sugars mess with your brain and nervous system, so avoid them! If you’re looking for something sweet, add these to your acceptable intermittent fasting foods list in moderation:       100% fruit jam       Apple juice concentrate       Applesauce       Coconut, palm, or date sugar       Smashed bananas       Blackstrap unsulphured molasses       Green Leaf Stevia       Raw honey       Pure maple syrup Wheat & Grains Highly processed grains, much like sugar, can be very addictive, and you can do without them. Even those healthy whole grains aren’t all that healthy. They are full of carbs which raise your blood sugar levels, forcing your body to produce more insulin and leading to:    Insulin resistance   Obesity   Metabolic syndrome   Diabetes   Chronic fatigue Grains are also off the intermittent fasting foods list because they contain high levels of the anti-nutrients phytic acid and lectins. Phytic acid binds to minerals, cutting down the anti-aging nutrients you usually get from food. Lectins damage the lining of your intestines, causing a leaky gut - allowing toxins to leak into your bloodstream, causing significant inflammation throughout your body. Not very cooperative when you’re intermittent fasting.  Finally, rye, wheat, barley, and spelt contain gluten. And you don’t want those extra pounds and an unhealthy gut to impair your intermittent fasting, do you? Compromising your gut contributes to further inflammation, weight gain, and high risk for a wide variety of diseases and illnesses. Trust me, friends, it’s not worth it. Poor Quality Oils Vegetable oils are heavily processed and made from seeds, grains, and legumes that are not naturally rich in oil. They are put through extreme conditions to extract the tiny amount of oil they do contain. While most oil packaging is made from clear plastic bottles, heat, light, and air cause oils to oxidize. Oils could also be rancid and are most certainly inflammatory. More Incredible Benefits from Intermittent Fasting The benefits are plentiful and undeniable. You’ll enjoy fabulous benefits, including:       Reduces and fights off inflammation       Reduces the risk of chronic disease       Promotes quick weight loss and fat burning       Builds and tones muscles       Boosts cognitive function and brain health       Cleanses and rejuvenates the entire body       Increases longevity       Boosts energy, productivity, and performance       Rests and heals the digestive system Inflammation What’s the ultimate cause of many diseases and illnesses, mental health concerns, and signs of aging? Inflammation! In a nutshell, inflammation is your body’s natural response to any harmful stimuli, from bacterial infection to a slow-healing wound. If it becomes chronic, it can lead to life-long diseases, including:        Arthritis       Heart disease       Diabetes       Hypertension       Various forms of cancer       Obesity Getting inflammation under control is your body’s best chance at repairing, replenishing, and maintaining your overall health. Intermittent Fasting and Weight Loss When you take in fewer calories, you lose weight. Simple as that. To burn body fat, you must remove fatty acids from storage and release them into your bloodstream, known as lipolysis. There are two effective ways to initiate lipolysis-exercise and intermittent fasting. Fasting causes the body to burn more fat. Once your body digests a meal, it begins lipolysis to sustain energy, releasing those fatty acids into the bloodstream. This process can begin in as little as two hours into your fast! Pretty incredible, isn’t it? You’ll be watching that stubborn fat melt off before your eyess  Improves Mood Intermittent fasting has the power to elevate your mood, motivation, and behavior. And who wouldn’t love a more positive attitude, self-confidence, and less anxiety? Retains Muscle Mass Let’s squash a little misconception that’s out there. Intermittent fasting does not mean starvation and deteriorating muscle mass—quite the opposite. Intermittent fasting is less likely to reduce lean muscle mass than your traditional low-calorie diet. It will help your muscles grow, heal, and tone.  So, if you’ve always wanted that lean, sculpted, sexy body, pairing intermittent fasting with light exercise will help get you to your goals. Reduces Insulin Resistance Obesity, heart disease, and type 2 diabetes remain among the top health threats to Americans. And the traditional low-calorie, low-fat diet just isn’t cutting it. While studies show a low-calorie diet can help with weight loss, it’s rarely sustainable. Intermittent fasting provides a more significant reduction in fasting insulin as well as insulin resistance. It's crucial since insulin is one of your fat-storing hormones. Burning and keeping fat off requires your insulin levels to remain low so your cells can respond efficiently to insulin during release. Sharper and Clearer Thinking from Intermittent Fasting Fasting helps ward off the risks of neurodegenerative diseases. The benefits of intermittent fasting on your brain alone is reason enough to start. Fasting puts mild stress on your brain cells in a similar way exercise does on your muscles. Your brain will benefit by growing more robust and resistant to neurodegenerative diseases. Not to mention, you’ll improve your attention span, concentration, and focus. It’s the productivity hack you can’t afford to miss out on! Fasting upsurges the process known as autophagy–basically a cellular waste removal service in your brain. It gets rid of molecules with damage to reduce neurological diseases. Think of it as your brain taking out the garbage. Filling your body with intermittent fasting foods grows new brain cells. Also called neurogenesis, this process helps establish new connections in the brain and sharpen your cognitive abilities.   Boost Your Immunity and Longevity How would you like to add years to your life? And I’m talking about healthy, active years. Intermittent fasting increases cellular stress response, which deteriorates with age. Aging causes cellular degradation or loss of function. But what if I said you could slow down the natural aging process and defend yourself from those troublemaking free radicals-those toxic byproducts of metabolism, destroying healthy cells and causing aging? Yep, intermittent fasting can help you combat premature aging. Choosing to fast with the right intermittent fasting foods provides the essentials you need to restore the proper pH balance in your blood. Too much acidity can lead to acidosis and debilitating ailments like arthritis. Fasting clears acidosis from your bloodstream and restores the proper alkaline-acidity environment to help your body to thrive.   Intermittent Fasting for Bloat You know that horrible get-me-out-of-these-pants feeling you get when you bloat? When you want to curl up into a ball in agony from the bulging tummy and gassy bubbles? Would you jump up and down if I said fasting could help relieve these awful feelings? When you implement intermittent fasting, you restrict the amount of time you eat during the day, compressing your meals into an "eating window" and providing additional time for healing and digestion.  You can alleviate additional bloat by hydrating, eating healthier foods, and choosing the right foods. This is where your list of intermittent fasting foods come in handy. They satisfy your cravings, flush excess water, and heal your digestive tract lining. Bone Broth for Intermittent Fasting Just imagine the additional pros of incorporating my tasty bone broth with your intermittent fasting foods and recipes. You know I use it for everything, so it’s at the top of my intermittent fasting foods list. The best part is, no matter what you’re preparing for your intermittent fasting, you can toss bone broth into any of it! Load up on this liquid gold for a list of rewards, including:  It keeps you full-And without adding on pounds. Bone broth is rich, hearty, and satisfying. It has virtually zero carbs and very few calories, so it’s a sin-free choice.  Sip on or add in as much as you want, before, during, and after your fasts. It’s full of collagen-building blocks- And you know what collagen does to wrinkles. So, why not add it to your fasting routine and take years off while improving your health? It detoxifies your body-Bone broth will help cleanse your cellular matrix, energize, and de-age your cells. Enough said. It heals your gut- Weight gain and digestive problems often stem from a common source: an unhealthy, unhappy gut. But there’s hope! The gelatin and amino acids in bone broth can help repair the lining of your digestive tract. And a healthy gut sets you up for healthy weight loss, immune function improvements, and more. It heals your joints- There's no arguing that your joints will develop wear and tear over time, making it more difficult to move. Eventually, it will lead to less exercise and more sitting-one reason some of us experience more weight gain as we get older.  The good news is that bone broth gives you a generous supply of nutrients to heal your joints. The Bottom Line of the Incredible Benefits of Bone Broth So, do your body a favor and load up on delicious intermittent fasting foods that will provide incredible, long-lasting benefits. From rapid weight loss to a new, healthy lifestyle, start preparing for your intermittent fasting today.  With peace and love,

Collagen deficiency is no laughing matter. There is an array of benefits to enjoy if you’re mindful of your collagen reproduction, including youthful skin, freedom from joint aches, and a healthy digestive system. Sounds intriguing, right? So, how do you know if you have a collagen deficiency? What can you do to increase collagen and promote collagen reproduction before signs of premature aging and aching body parts kick in? Settle in for a few minutes and learn how you can help prevent a collagen deficiency, increase collagen naturally, and reap the rewards of collagen. The Basics of Collagen Your body naturally produces collagen, making up roughly 33% of its protein source. Collagen is necessary, as it plays a vital role in your body's health and wellness. It doesn’t hurt that it also provides desirable weight and beauty benefits too. It keeps your skin looking radiant, preventing and diminishing the appearance of those dreadful fine lines and wrinkles you hate seeing in the mirror. It's a significant force in the health of your nails, hair, and connective tissue, and much more. And if you don’t think a collagen deficiency affects you, think of it this way - without protein, your skin won’t "bounce back," while your blood vessels and tendons become frail. Collagen provides healing benefits as a potent anti-inflammatory, able to protect you from issues including:        Poor immune response       Protecting your body from hemorrhaging sepsis, and endotoxins        Liver and renal damage from toxins and drugs       Leaky gut  That’s why collagen reproduction is essential and plays a critical role in your overall health, wellness, and appearance. Pretty big deal, wouldn’t you agree? Collagen Synthesis Collagen-boosting superfoods found in bone broth, collagen protein powders, and gelatin are all incredible options to help prevent collagen deficiency. While these options are full of essentials, you need to enlist the help of a variety of additional vitamins and nutrients. Incorporating a nutrient-rich diet of fruits, veggies, grass-fed meats, and wild fish helps to increase collagen levels significantly. These anti-inflammatory foods contain powerful antioxidants your body is craving to boost collagen reproduction.   Vitamin C is vital for the synthesis of collagen. By increasing the amount of vitamin C in your daily diet, you can significantly increase your body’s collagen reproduction. Vitamin C is a limiting factor; if you don’t have a sufficient amount, your collagen reproduction line shuts down. Keep in mind, your body is unable to produce vitamin C, so getting an adequate supply from your food sources is imperative. Try adding foods rich in vitamin C, including tomatoes, citrus fruits, kiwis, bell peppers, and strawberries, to increase and maintain your collagen levels. How Do I Know If I Have a Collagen Deficiency? Staying in tune with your body will help you combat many health and wellness issues. It will also offer signs of a collagen deficiency, so pay attention. Your body is built to give off warning signs to alert you when you need to step up your self-care and increase collagen. But don’t wait to experience the signs and symptoms of a collagen deficiency. Supporting your body's need for collagen reproduction can save you from many health concerns, starting with and usually stemming from inflammation. Yep, it's the root of most of your aches, pains, discomforts, and aging woes.  If you’re beginning to notice fine lines, dark circles, and sagging skin, it’s time to address your collagen deficiency.  Do you tend to have minor injuries that just don’t seem to heal as quickly as they once did? Are you dealing with fatigue or bloating issues?  How about leaky gut symptoms? These are all warning signs from your body screaming at you to increase collagen, and fast! When your body’s natural collagen level decreases, it's up to you to help support its collagen reproduction.  Unless, of course, you’d like to hang on to that stubborn belly fat, dull hair, and extreme fatigue.  Additional signs of collagen deficiency are also the result of: Stress When you are under stress, it wreaks havoc on your body in ways you may not realize. With stress comes free radicals, causing inflammation and oxidative stress. Stress factors may potentially destroy your collagen and collagen reproduction. Finding ways to relax and create a more stress-free environment can add health and years to your life. And who doesn't love the sound of that? The less stress you let in, the quicker you will increase collagen levels. Lack of sleep  Sleep plays a critical role in your body’s collagen reproduction. Your body repairs and rebuilds collagen best when you're asleep. You'll see tremendous results when you're able to get in a consistent seven to nine hours a night. Help beat collagen deficiency by getting in those z’s. Toxins: While I understand you can't avoid all toxins, there is plenty you can and should avoid, to protect yourself from collagen deficiency.  By lowering your exposure to daily toxins found in certain personal care products and home cleaners, processed foods, and pesticides, you help preserve the integrity of your collagen reproduction abilities. Toxins are just one of those pesky nuisances that can send you flying towards collagen deficiency, so be mindful of limiting all you can. Age: We all hate to admit it, but age has its hand in just about everything. Collagen deficiency is no exception. As you age, your body begins to slow down its production of collagen. It’s natural, though, so before you panic, trust me when I say there are many natural alternatives to increase collagen. Cellular damage: Constant contact with free radicals, including excessive exposure to the sun, smoke, or pollution, can cause collagen destruction. Damage from free radicals results in collagen deficiency. If your body lacks sufficient antioxidants, your defenses will fail, and collagen levels are at considerable risk. Ensuring your body has the necessary antioxidants to help prevent collagen deficiency is essential, so take it seriously, my friends. To help preserve and increase collagen in your body, support collagen reproduction, and replenish antioxidants, maintain healthy levels of coenzyme Q10, vitamin E, and vitamin C. Various medical conditions: As if you don’t have enough to worry about, there are medical conditions that may prevent your body from absorbing necessary vitamins and nutrients to support collagen reproduction. Unfortunately, these conditions can lead to the destruction of your collagen.   Best Sources for Collagen Reproduction Before you panic, know that there are plenty of ways you can increase collagen safely and naturally. By implementing a few lifestyle changes, you can maintain and increase collagen levels successfully.   Collagen Protein Powder Supplements Daily collagen supplements are fantastic, and let’s face it, a convenient option. If you’re looking for a delicious introduction to collagen protein powders that effectively increase collagen, you’ll love my Chocolate Almond Collagen Shake. It strengthens your hair and nails, adding body and luster you won’t want to live without. It restores your skin’s elasticity and radiant, healthy glow. Collagen protein powders easily dissolve in hot or cold water, so your options are pretty limitless. Add it to your morning coffee for a tasty boost. I even enjoy adding the flavorless supplement to my favorite recipes. Are you on the go a lot? Make yourself a smoothie or shake to take and sip in the car or grab a packet to mix later. You really can't ask for a more straightforward option. You’re sure to reduce collagen deficiency with ease. Gelatin Gelatin is essentially cooked collagen and found in abundance in bone broth. Gelatin also comes in a pure powder form. It works well in a variety of recipes and helps increase your collagen levels when using consistently. Bone Broth You know I use bone broth for everything, so naturally, it’s my number one weapon for preventing collagen deficiency. Sip on a cup of bone broth to fill your body with essential nutrients and increase collagen levels. You’ll reap all the rewards collagen has to offer with minimal effort.   Foods to Increase Collagen Naturally Load up on those veggies to help increase collagen levels the natural way. Veggies are a beneficial way for you to get those crucial antioxidants that prevent collagen deficiency and destruction. Toss in lots of red vegetables, to add lycopene to your diet. You’ll protect your skin from sun damage and increase collagen production. Yes, please! Omega 3-Rich Foods Omega-3-rich foods, like fish and lean grass-fed meats, provide excellent benefits towards collagen reproduction. Enjoy mackerel, salmon, and tuna or grass-fed meat to help protect the fatty membrane around your skin cells. Omega-3s are known for plumping up the cells, giving you desirable, youthful skin. Omega 3s will also help reduce inflammation throughout your body while providing essential amino acids to support firmness. Try out this yummy fish bone broth option. I know you’ll love it. Copper I bet you didn’t know copper is critical in collagen reproduction. It can activate the enzyme that stimulates production, so add this to your list and start boosting that collagen level! Vitamin C I’m going to be very blunt here... if your body doesn't have adequate amounts of Vitamin C, it's not going to produce collagen. Period. It's one crucial step you can’t afford to skimp on. Make it a point to provide your body with a steady supply of vitamin C. I don’t want to hear any excuses because it is everywhere.  Add broccoli, tomatoes, and various citrus fruits to your meals, smoothies, and snacks. Your body will thank you in ways you won’t believe! Sulfur It's vital to add sulfur-rich foods to your diet, like eggs, onions, and cauliflower. Sulfur helps increase collagen levels, so try new recipes and experiment with cabbage, bok choy, shallots, and leeks if they aren’t already a part of your routine.  White Tea to the Rescue While it may not have been one of your guesses, white tea is high on the collagen reproduction list. Studies show drinking white tea helps in the prevention of collagen breakdown. It will protect your skin’s protein and elastin while helping prevent additional signs of aging. I can’t imagine not including white tea in your daily routine. You’re adding it to your shopping list, aren’t you? Berries Is anyone actually in shock over this one? I mean, berries have always been put on a pedestal for their antioxidant powers. I don't care about which berries you choose - just make sure to add these little powerhouses to your daily diet to help you fight off free radicals while providing a considerable collagen reproduction boost. Garlic Mmmmm…one of my favorite additions to recipes is the small but mighty garlic powerhouse. It provides an array of health benefits, which is why it's always on hand at my house. Garlic contains taurine and lipoic acid, which together, rebuild your damaged collagen. I should mention, garlic also contains sulfur.  Vegetarian and Vegan Alternatives for Collagen Don't worry; I have fabulous options for all you vegans and vegetarians out there. While this shouldn't surprise you, you can increase collagen production by filling up on dark leafy greens. Kale and spinach offer antioxidants that will protect you from collagen destruction by free radicals. And don’t forget to add those red veggies to increase collagen production. Toss in some orange options, like carrots, sweet potatoes, and pumpkins, which provide tons of vitamin A.  Collagen Protein Powder Alternatives Collagen protein powders contain a concentrated source of vital amino acids your body needs for collagen reproduction, primarily glycine and proline. And while science shows that collagen supplementation is highly effective, there are plant-based vegan and vegetarian collagen options that boost amino acids.  Plant-Based Sources of Glycine & Proline Glycine and proline are “conditional” amino acids.  When conditions are ideal, your body can create them internally. However, conditions are not typically suitable due to obstacles like our stressful lives and sleepless nights. Ensure you get your fill of these amino acids from the foods you eat by selecting options rich in glycine and proline, including:   High in plant-based glycine:         Banana         Cucumber         Kale         Kiwi High in plant-based proline         Alfalfa sprouts         Asparagus         Chives         Watercress   What is Lysine? Lysine is another collagen boosting nutrient to add to your diet. It’s an amino acid that supports collagen synthesis but isn’t as readily available in plant-based foods. Try adding these foods to your recipes to increase collagen levels: Lentils Lima beans Pistachios Potatoes Pumpkin seeds Tempeh Quinoa The Bottom of Line of Boosting Collagen While collagen deficiency can be a scary thought, it’s comforting to know there are ample ways to support collagen reproduction and increase collagen levels though safe and useful sources. By changing your daily diet and adopting the right lifestyle, you will reap the rewards you deserve. And I’m here to support your journey in every way I can. So, if you’re ready to replenish your collagen, I have the resources you need to keep you on track. From delicious recipes to effective fasting tips, you’ll find everything you need on your road to health and wellness. With peace and love,