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Our society has a fear of eating fat. And rightfully so! But not for the reasons you may think. Our government and mainstream health organizations and media have been warning us about the dangers of dietary fat for decades. They’ve said fat makes us fat. And they’ve said the consumption of fat (especially saturated fat) increases our risk of heart disease. Well, the truth is, science has never truly supported these theories. In fact, it was recently exposed that the sugar industry paid scientists to downplay sugar’s detrimental role in human health–and paint fat as the villain instead.This explains why our food industry dedicated to low-fat foods (and heavily processed carbs) has done nothing to improve our health as a nation. In fact, the incidence of obesity and heart disease have skyrocketed since dietary fat was shunned. So let me set the record straight… Your body NEEDS fat? Fats and cholesterol are the building blocks of hormones. They are structural components of EVERY cell membrane in your body. And your brain is made up of mostly fat. Thus, eating a diet void of fat can contribute to many serious health problems. Especially when fat is replaced with heavily processed carbs (i.e., white flour products and sugar), which are the real culprits of obesity, metabolic syndrome, type 2 diabetes, and heart disease. While science has known this to be true for quite some time, this message is finally hitting mainstream. As a result, the ketogenic diet (high-fat/low-carb) as well as intermittent fasting have become quite popular. What is ketosis? Fasting and/or reducing your carbohydrate intake causes your body to burn fat for fuel as opposed to glucose. And this natural process is known as ketosis. You see, once your glucose reserves are used up, your liver begins to break down stored fat to produce ketones. And these ketones are then used to make energy. Further, ketones not only provide an alternate source of energy, but they’re actually a more efficient source of energy than glucose. For instance, 100 grams of glucose generates 8.7 kilograms of energy (a.k.a. ATP). However, 100 grams of ketones can generate between 9.4 and 10.5 kilograms of energy. This equates to an energy increase of roughly 8–20%. How does ketosis relate to weight loss? Ketosis is an essential process if you’re trying to lose weight. Because the only way to get rid of excess body fat is to burn it off. And what’s even better is that ketosis is a way for your body to burn fat while at rest. This means your body is burning fat while you’re reading articles such as this one. It also means spending hours on the treadmill isn’t necessary. Although…I still recommend exercise regularly. Just in shorter stints. Here’s what else ketosis can do for you… Recent studies of the relationship between diet and obesity have suggested that ketones may protect your brain from cognitive impairment and even improve your mood. Some other potential benefits include: Improved Glycemic Control – If you’re overweight or obese, there’s a good chance your cells are insulin resistance. This means your cells don’t respond well to insulin. As a result, your body is unable to efficiently utilize glucose. And in a desperate attempt to lower your blood sugar to a safe level, your liver converts unused glucose to fat. On the other hand, a ketogenic diet (high-fat/low-carb) has been shown to improve insulin sensitivity. Which is essential for a healthy metabolism as well as weight loss. In this study, 80% of overweight participants with type 2 diabetes were able to  discontinue or reduce their medications after 16 weeks on a ketogenic diet. Improved Cholesterol and Lipid Profile – Several recent studies have confirmed the beneficial effects of dietary fats and the associated low-carb nature that ketogenic diets have on cardiovascular risk factors. In particular, a high-fat, low-carb diet has been shown to increase HDL cholesterol, reduce blood triglycerides, and increase the size and volume of LDL particles. This is important because we now know small, dense LDL particles are the real (and possibly only) threat when it comes to cholesterol and heart disease. Improved Performance for Endurance Athletes – Science has shown that low-carb ketogenic diets promote fat burning while at rest as well as during exercise. However, researchers have also demonstrated that a long-term high fat diet has the potential to slow down the rate at which endurance athletes utilize carbohydrates. As a result, their performance may be enhanced during long distance events. But wait, is ketosis safe? Ketosis, a “fat adapted” state, has allowed humans to survive for millions of years by enabling the body to produce its own source of energy during periods of hunger. This means ketosis is not only natural, but it’s one of the reasons why humans still exist today.  Thus, for most people, no harm can come from it. Nevertheless, the term ketosis often gets confused with ketoacidosis. What is ketoacidosis? Ketosis simply means that your body is generating and burning ketones for fuel in the absence of glucose. This is often referred to as “nutritional ketosis” either from fasting or eating a high-fat/low-carb diet. On the other hand, ketoacidosis is a complication associated with type 1 diabetes due to low insulin levels. Ketoacidosis results in extremely high levels of ketones. This dangerous state can lower the pH of your blood and cause damage to your organs among other things. Thus, it’s a very serious condition. And immediate treatment is necessary. However, it’s important to understand that nutritional ketosis is NOT the same thing as ketoacidosis. How to enter ketosis? Now that we’ve established that ketosis is a safe and effective way to burn fat and lose weight, you may be wondering how to make it work for you. Well…you can reach ketosis by limiting your carbohydrate intake to less than 20 grams per day and/or by intermittent fasting. However, the quality of the foods you do eat is so important. Processed junk won’t cut it! This is why my Bone Broth Diet is the perfect way to get started. It reduces your intake of carbohydrates, incorporates intermittent fasting twice a week, and focuses on healthy whole foods. Essentially, your body will enter ketosis without you even having to think much about it. However, if you decide to go at it alone, here are a few words of advice: Stick to healthy fats (and eat them) – Highly processed “vegetable oils” are inflammatory and will counteract your weight loss efforts. Therefore, stick to health promoting fats, such as coconut oil, extra-virgin olive oil, grass-fed butter and ghee, avocado, wild salmon, and raw nuts and seeds. Variety is key! It’s also important to actually eat healthy fats when attempting to achieve ketosis. If you’re not, you’re probably eating too much protein. And while protein is an essential dietary component, too much protein can prevent ketosis. Because your body can actually make glucose from protein. And in the presence of glucose, your liver won’t effectively be breaking down fat to make ketones. Eat lots of colorful vegetables – Vegetables provide your body with an abundance of nutrients necessary to metabolize your food and burn energy. They’re also a great source of fiber and powerful antioxidant and anti-inflammatory compounds. All important for good health and weight loss. Choose your carbs wisely – Never waste your ration of carbohydrates on processed junk and sugar. It’s almost guaranteed that you’ll only crave more, which will make it almost impossible to reach ketosis. Your carbs should come from vegetables and a limited amount of fruit. Expectations & Considerations You may experience irritability, headaches, and/or fatigue for the first few days as your body learns how to utilize an alternate source of energy. This is normal and will subside. However, I should mention that my Bone Broth Diet is designed to minimize these symptoms and make the transition as smooth as possible. It’s also important to note that if you have type 1 diabetes, renal insufficiency, or any other medical condition, you should check with your healthcare provider before attempting nutritional ketosis.  Bottom Line Ketosis (not to be confused with ketoacidosis) is a natural process that allows your body to make it’s own energy from stored fat. It’s what allowed humans to survive for millions of years during periods of famine. When done right, ketosis can be a safe and highly effective way to blast belly fat without feeling deprived or spending hours at the gym. And my Bone Broth Diet offers an easy to follow plan to enter ketosis without much thought and experience all of the benefits it has to offer. Keep thinking Big and living BOLD!

What foods cause inflammation? I’m a foodie, and I love to eat. I’m also pretty adventurous, so you can put just about any healthy food in front of me—from alligator to escargot—and I’ll give it a shot. What I won’t do, however, is pollute my body with junk—and, in particular, with foods that hike inflammation. We now know that inflammation underlies nearly every disease of aging, from diabetes and obesity to cancer and heart disease. That’s why I avoid the following pro-inflammatory foods, and I advise my patients to give them the thumbs-down as well: 1. Sugar is on the top of my list of foods that cause inflammation. You already know that sugar is bad for your teeth and your waistline—but did you know that it fans the flames of inflammation as well? When you eat sugar, it triggers the release of pro-inflammatory molecules called cytokines that rev up the fire inside you. 2. Inflammation is cause by artificial sweeteners A diet high in these sweeteners can lead to inflammation that puts you at risk for glucose intolerance and metabolic disease—steps on the path to diabetes. (Researchers believe that some of the bacteria in your gut react to artificial sweeteners by secreting chemicals that provoke an inflammatory response, making it harder for your body to handle sugar.) What’s more, a new study reports that in addition to hiking your risk for diabetes, these sweeteners can increase your risk for obesity, high blood pressure, and heart disease. 3. Glutinous grains may cause inflammation I know that lots of people pooh-pooh the idea that gluten sensitivity is common. But I speak from experience, because I’ve helped thousands of patients get better control over inflammatory diseases—ranging from arthritis to psoriasis to inflammatory bowel disease—by having them cut out foods that contain gluten. (It’s actually smart to reduce or eliminate all grains because of their pro-inflammatory effects, but at a minimum, give gluten the boot.) Try this: This naturally gluten-free pizza recipe will make you forget all about the typical, gluten-filled kind. 4. You may become inflamed when cooking with seed oils. Oils like canola, corn, sunflower, safflower, and soybean—as well as margarine and vegetable fats—are highly processed and contain an unhealthy ratio of inflammatory omega-6 to anti-inflammatory omega-3 fatty acids. Instead, I recommend reaching for healthy substitutes like avocado and olive oil. 5. Your inflammation may be caused by dairy. In more than 20 years as a clinician, I’ve found that the majority of my patients don’t tolerate dairy foods well. Frequently, they don’t even know this is a problem until they eliminate dairy from their diet. When they do, symptoms like headaches, skin breakouts, bloating, and a stuffy nose clear up—and that tells me that their internal inflammation is dropping as well. If you’re not sure whether dairy bothers you, I recommend eliminating dairy foods, carefully reintroducing them, and then discontinuing them if you experience a bad reaction. Try this: A nondairy milk that can be made in five seconds flat eliminates any excuse to not just have it on hand. 6. Inflammation can be caused by Foods packed in BPA-lined cans or packages. Bisphenol A, or BPA, is already linked to many scary problems ranging from birth defects to obesity. In addition, research now links BPA to increased inflammation in post-menopausal women. Luckily, more and more manufacturers are offering their products in BPA-free packaging; read labels carefully, and reach for BPA-free products whenever you can. 7. Inflammation is caused by commercial condiments (with exceptions) Most grocery-store mayos, ketchups, and salad dressings are loaded with high-fructose corn syrup, artificial flavors, harmful emulsifiers, seed oils, and other junk. I make my own condiments, with a few exceptions including additive-free salsa (available in most stores), mustard (most brands are fairly clean), and avocado mayo (available at Costco and many health food stores). Try this: You can easily make your own ketchup, barbecue sauce, or mayo. 8. Soy "Frankenfoods” can cause inflammation. I know you hear all the time that soy is good for you. However, the heavy processing of foods like soy burgers and soy hot dogs can lead to the formation of lysinoalanine and nitrosamines—toxins that can damage your cells, leading to inflammation. If inflammation is a problem for you, try kicking these eight pro-inflammatory foods out of your diet and see what happens. It may take a few weeks (or even a few months), but I’m betting that you’ll feel healthier and look younger all over! Keep thinking Big and living BOLD! This post was originally published on Mind, Body, Green. References: The effects of diet on inflammation: https://www.ncbi.nlm.nih.gov/pubmed/16904534 Gut bacteria, artificial sweeteners and glucose: intoleranceNonnutritive sweeteners: http://www.cmaj.ca/content/189/28/E929 Chemical in Plastics May Be Especially Harmful to Women: https://www.rodalewellness.com/health/bpa-postmenopausal-women

You probably know by now that I’m obsessed with coffee. I start EVERY day with a cup or two. For all the well-known reasons–taste, aroma, energy boost, etc. But also for it’s amazing health benefits. You heard me right! Regular coffee consumption is not only enjoyable, but it’s also good for you. REALLY good for you. And I’ve been sharing this message for quite some time now. In this article, I discuss a wide range of coffee’s health benefits. And I recently wrote about coffee’s amazing ability to promote healthy skin. But today I’m going to focus on all the ways in which coffee helps you blast fat and lose weight. And how these effects are taken to the next level when you add collagen (another one of my favorites) to the mix. Antioxidants to the Rescue Coffee isn’t a big source of protein, fat, or carbs. And its vitamin and mineral content is low, with the exception of vitamin B2. One cup of coffee (8 ounces) provides 11% of the recommended daily intake of this B vitamin. Coffee is also a modest source of two other B vitamins–pantothenic acid and niacin, as well as the minerals potassium, magnesium, and manganese. But while it may lack a heavy dose of vitamins and minerals, coffee is PACKED with antioxidants–mostly in the form of polyphenols. In fact, per serving, coffee has more antioxidants than most other common fruits and vegetables (except for blueberries). And more than a serving of green tea, black tea, and red wine combined. Now if you’re wondering what makes antioxidants so special, let me explain… In today’s modern world, your body is constantly threatened by free radicals. These pesky molecules cause cellular damage, which speeds up the aging process and causes oxidative stress. Further, oxidative stress is associated with many diseases, including obesity, diabetes, heart disease, arthritis, Alzheimer’s disease, and cancer. While some of these free radicals are natural byproducts of metabolic reactions, many are derived from toxins in processed foods and the environment. However, when your body has an adequate supply of antioxidants, free radicals are neutralized before causing harm. Antioxidants also assist in reducing oxidative stress and inflammation, which are major drivers of weight gain and obesity. Science has also demonstrated that polyphenols (the antioxidant compounds in coffee) have a preventative effect on all the diseases I mentioned above. They’ve also been shown to have a potent anti-aging effect. The bottom line is we need antioxidants more now than ever. And coffee is an excellent source! Caffeine: Friend or Foe? Caffeine often gets a bad rap. But the truth is, when consumed responsibly, caffeine has a lot to offer. Especially when it comes to weight loss. You see, in order to lose weight, you need to eat less calories than you burn. Or burn more calories than you consume. And this is done by reducing your calorie intake (via intermittent fasting, of course!) as well as exercising. Fortunately for all of us, caffeinated coffee is an energy AND mood booster. It hikes your levels of dopamine–one of your “feel good” neurotransmitters. This helps get you going. And makes it easier to attack your workouts with gusto. Caffeine is also ergogenic, which means it enhances your performance, stamina, and recovery. It also keeps your body in a fat burning mode long after your workout. Here are a few ways in which caffeine works: It binds to the same receptors as a chemical known as adenosine. Because adenosine makes you drowsy and plays a role in pain perception, blocking its receptors can make you more alert and reduce sensations of pain. It enables your body to switch from sugar burning to fat burning, so your muscles can work longer before they get tired. It triggers the release of your “fight or flight” hormones that get your body ready for action. It’s thermogenic, which increases heat production and helps you burn more calories. But don’t just take my word for it. Here’s a sampling of scientific findings: Athletes burned 15% more calories after a cycling workout when they took a dose of caffeine before their workouts instead of a placebo. Stationary bike riders burned more calories and found working out easier and more fun  when they consumed caffeine before exercising, compared to when they took a placebo. Men cycled harder after consuming caffeine than they did when they didn’t consume it—yet in both conditions, the men felt like they exerted the same amount of effort. Weightlifters did more repetitions after getting a dose of caffeine, and the caffeine reduced their feelings of exertion and pain. Amazing! That glorious drink that transforms you from a zombie into a human being in the morning can also ramp up the benefits you get from exercise. And while experts used to think that exercise-related benefits diminished over time, new research shows that both coffee newbies and java junkies get the same boost from a pre-workout dose of caffeine. What else does coffee do for your waistline? It almost sounds too good to be true, but studies have shown that regular coffee consumption can positively impact satiety. Essentially, it reduces your hunger hormones. So you eat less. And eating less is necessary to lose weight. But wait. It gets even better! Regular coffee consumption increases your metabolic rate and promotes the release of stored body fat. And once these “free” fatty acids are circulating in your bloodstream, the nutrients in coffee also enhance your body’s ability to burn them for energy. What this means is that your daily cup of joe has the potential to turn your body into a fat burning machine. And we have the antioxidants, caffeine, and indigestible fibers (a.k.a. mannooligosaccharides) found in coffee beans to thank for this marvelous effect. There is even evidence suggesting coffee can help you keep the weight off once it’s gone. Sign me up! But Don’t Rush to the Coffee Shop Just Yet! Coffee can help kickstart weight loss. But, and this is a BIG but, all the benefits are diminished if you’re adding sugar, artificial sweeteners (Sweet-N-Low, Splenda, Equal, etc), flavored syrups, and fake creamers to your cup. These ingredients will pack on the pounds. And make it difficult for your to lose weight. Especially if you consume multiple cups a day. If you want a creamy texture, blend your coffee with grass-fed butter, extra virgin coconut oil, or coconut milk. And if you need to sweeten it up, a little bit of raw honey goes a long way. What Happens When You Add Collagen to the Mix? Weight loss magic. Seriously! You have the coffee in one corner fighting free radicals and reducing oxidative stress and inflammation. Healing your body at the cellular level, which is ESSENTIAL for weight loss. It’s motivating you to hit the gym (or trail), boosting your performance, and helping your body blast fat. In the other corner is collagen–the most abundant protein in your body. And when it comes to collagen in your coffee, I’m talking about collagen protein powder (a.k.a. hydrolyzed collagen). A big selling point for me is that these powders have no taste, no smell, and they dissolve completely in both hot and cold water. This is important because no one wants a gritty cup of coffee with a funky taste. Am I right? Equally as important to taste and texture, collagen protein powders are one of the richest sources of highly absorbable collagen peptides. And numerous studies have shown that these short chains of amino acids can strengthen existing collagen and promote the synthesis of new collagen fibers when consumed. This is great news for your skin, hair, nails, joints, and bones. And while healthy joints and bones keep your body moving, the key amino acids in collagen (mainly glycine and proline) have many other amazing benefits. Weight Loss Benefits of Glycine and Proline Check out this impressive list of weight loss benefits that glycine and proline provide: Glycine promotes fat loss and helps to preserve muscle mass. One way in which this works is by stimulating the release of glucagon–a hormone that releases stored body fat to be used as fuel to make energy. Glycine has been shown to reduce local and systemic inflammation. This is important because inflammation is linked to every modern disease. And you can’t lose weight if your body is inflamed. Glycine protects and heals the lining of your gut. This is important because a sick gut is one of the leading causes of systemic inflammation. Glycine enhances insulin sensitivity, which makes it easier for your body to burn fat and reduces your risk of metabolic syndrome and diabetes. Glycine regulates the secretion of human growth hormone (HGH), which also increases your body’s ability to burn fat. HGH also helps sculpt lean muscle. And the more muscle you have, the more fat you’ll burn. Both glycine and proline fight against oxidative stress. Studies have also shown that obese individuals have lower levels of glycine circulating in their bloodstream than normal weight adults. Collagen Coffee is Born The evidence is clear. Both coffee and collagen are weight loss super heroes. When combined, it’s like a double shot of fat burning power. Collagen coffee is an easy AND delicious way to reduce inflammation, boost your exercise performance, and shed excess pounds among many other things. And for added convenience, you’ll love my new Collagen Coffee. It’s made with 100% Brazilian coffee and a dose of grass-fed hydrolyzed collagen. It’s smooth and delicious. Simply add hot water and go! Keep thinking Big and living BOLD!  

It turns out that coffee beans contain the perfect combination of skin boosting nutrients (i.e., caffeine and polyphenols) that help fight against the hallmark signs of aging. Recent research has shown that regular coffee intake can offer a significant improvement in your skin when it comes to fine lines, wrinkles, and pigmentation as well as its overall appearance. This is great news! Not only does your daily cup help start the day on the right foot, but it can also reverse the visual signs of aging that we work hardest to avoid and invest most in trying to camouflage. But wait! This isn’t all coffee can do. For those who spend the summer months soaking up the rays and enjoying the great outdoors, we are no doubt aware of the negative effect those hours in the sun can have on our skin. Though dermatologists everywhere agree that staying out of the sun is the best way to protect your skin from harmful rays, it turns out that caffeine has the ability to protect your cells from UV radiation as well as photo aging. In addition, research has shown that the polyphenols (potent antioxidants) in coffee have the potential to significantly improve the barrier function and hydration of your skin. This means even if wrinkle-reduction or UV protection aren’t concerns for your skin at this particular moment, coffee still offers benefits anyone can appreciate. Because who doesn’t want to improve and protect the overall health of their skin? And if that’s not enough, there is evidence suggesting that coffee can even protect against non melanoma skin cancer. Cancer fighting cups of coffee? Yes, please! Drink Responsibly I’ve just shared some pretty significant benefits for a simple beverage you may already be consuming daily. But, it’s important  to learn the perks as well as the possible downsides. Your daily cup of joe, when enjoyed without food can bring about a spike in blood sugar, which has the potential to wear on your cellular health over time. Additionally, caffeine digests rather quickly, which can result in a caffeine spike followed by the begrudged afternoon slump so many of us know and dread. As a result of these arguable drawbacks, high-fat, a.k.a keto coffee, coffee arrived on the scene in recent years and stole the caffeine-consumption spotlight. Keto coffee is made by blending your usual cup of coffee with a tablespoon of grass-fed butter or coconut oil. Not only does this make for a wonderfully frothy and creamy-tasting beverage (without using any dairy if you go the coconut oil route), but it also slows down the rate at which caffeine is digested. This sustains your energy throughout the day, effectively avoiding both the blood sugar spike and the possibility of an afternoon caffeine crash. And though this was (and still is) pretty great, I started to wonder what would happen if I combined two of my favorite things–coffee and collagen. What a powerhouse combination! Collagen: It’s What Your Skin is Made Of But before we delve into the dynamic duo of coffee and collagen, it is important to first understand what exactly collagen is and why it is so important. Collagen is the most common protein in the human body. It accounts for approximately one third of the protein in your body, and comprises roughly 75% of your skin. It’s key role is to help maintain its elasticity. As we age, our collagen breaks down and our collagen production naturally decreases. This leads to the fine lines, wrinkles, and saggy skin we all dread so much. So what are we to do? How do we get our bodies to synthesize more collagen to heal our skin from the inside out? We consume collagen rich foods and supplements, of course! And these include bone broth, gelatin, and hydrolyzed collagen protein powders. While bone broth (a.k.a. liquid gold) is still nearest and dearest to my heart, collagen protein powders provide the same benefits for your skin as well as your overall health. However, they easily dissolve in both hold AND cold water. And they have zero taste or smell. Thus, there’s no need to add a bunch of ingredients to mask the taste. Which makes collagen powders extremely convenient and easy to enjoy, especially on-the-go. And numerous experimental studies have shown that hydrolyzed collagen (another name for collagen protein powder) is readily absorbed by the body and efficiently transported to the deepest layers of your skin. What Happens When Coffee and Collagen Combine Your daily cup of joe is not only an energy-boosting pleasure, but the science world has recently shown that it also has some serious benefits for your skin. And the addition of collagen not only provides sustained energy, but it’s what your skin needs to fight the signs of aging. This is one of the reasons why I created my new SLIM Collagen Coffee. It has the aroma, taste, and super powers you expect from coffee with even more skin healing properties from collagen. This dynamic duo rapidly moves collagen boosting nutrients and potent antioxidants through the digestive system to the deepest layer of your skin where they work wonders. Which is why I believe collagen coffee is truly the perfect combination for healthy, radiant skin. Keep thinking Big and living BOLD!

It's all over Instagram...gorgeous photos of rich black coffee and frothy lattes with the hashtag #collagencoffee. Collagen and coffee...peanut butter and chocolate ...once you've had them together you can't imagine a more perfect match! My Collagen Coffee is the perfect match of grass-fed collagen and 100% Brazilian coffee in a perfect instant, to-go package that you can keep in your bag, your car, or your suitcase. With subtle hints of chocolate, and a daily dose of pure, grass-fed collagen Collagen Coffee is the most delicious and easy way to support a brighter complexion and a healthier gut. Each packet of Collagen Coffee instantly turns hot water into a smooth, mild cup of coffee and that can be used in so many ways...here are 8... For a Daily Dose of Collagen Studies show collagen works it's magic best when taken on a daily basis. Getting your daily does of collagen is as easy as adding a packet or two of Collagen Coffee to your morning cup off coffee. No matter what way you take your coffee, Collagen Coffee will add a subtle richness to your favorite ritual. While You Intermittent Fast Collagen Coffee contains the same potent and pure grass-fed collagen as high quality bone broth, and has no added sugars, sweeteners, or sugar alcohols. So, YES, you can have Collagen Coffee on fasting days if you mix it with only water! And Collagen Coffee can supplement your Bone Broth Diet as a morning or afternoon pick-me-up! A Quick Breakfast On-The-Go Add 6-8 oz of hot water (depending on how strong you like your coffee!) for a simply smooth cup of collagen-rich coffee. Collagen supports skin elasticity and joint health while giving you 6 grams of protein per packet. While I love a cup of bulletproof coffee now and then...I also prefer breakfasts to be more balanced in macronutrients--a healthy ratio of fat, protein, and carbs. So, make a cup or two of Collagen Coffee and whip it up with one tablespoon of coconut oil, MCT oil, or ghee for a more filling, energizing breakfast. Instant Afternoon Pick-Me-Up When you run out of fuel after lunchtime, office coffee isn’t the most appealing option. Keep packets of Collagen Coffee in your office drawer or in your car console for an instant afternoon pick-me-up with a boost of pure, grass-fed collagen. For those times you’re stuck on a plane or at a hotel with cheap coffee...make a packet of Collagen Coffee for a smooth-tasting, satiating afternoon mug of coffee. A Vanilla Latte or Chocolate Mocha Treat Combine one packet of Collagen Coffee and one packet of Collagen Shake in chocolate almond to 16 ounces of hot water (plus 1 tablespoon coconut cream) for a mocha-flavored drink resembling a mocha latte. For a vanilla latte-flavored beverage, mix 16 ounces of hot water (or your favorite unsweetened nut milk) with one packet of Collagen Coffee and one packet of Collagen Shake in vanilla almond. You can enjoy these beverages guiltlessly--they contain NO artificial sweeteners or sugars! Make it a Mocha Shake Add a packet of Collagen Coffee to your chocolate collagen shake for a mocha frappe that won't pack on the pounds. MOCHA SHAKE Ingredients: 1 cup water or almond milk, coconut milk, or coconut water 2 tablespoons coconut cream or ¼ cup full-fat coconut milk (optional for creaminess) 1 packet Collagen Coffee 1 packet Chocolate Collagen Shake or Dr. Kellyann’s Chocolate Bone Broth Protein Ice (Optional to add to blender or pour shake over ice) Directions: Pour liquids into blender first, then add all other ingredients. Blend well. Iced Coffee on a Hot Day Make a pitcher of Collagen Coffee ahead of time and refrigerate for several hours. When you’re in a hurry and want an icy, refreshing cup of coffee (with a collagen boost!), you’ll have a pitcher ready to go! Make it a Pre-Workout Boost Bone Broth Dieters use Collagen Coffee to help them power through their workouts. And the research shows it, baby! One study found drinking coffee before a workout can prevent fatigue and exhaustion. Another study reveals pre-workout coffee supports an energy boost during your workout. Mix the boost of caffeine in coffee with collagen to support muscle toning...and you have the ultimate pre-workout drink. Collagen Coffee FAQs Can I have SLIM Collagen Coffee in place of bone broth? While Collagen Coffee can take the place of your homemade bone broth every now and then...I don’t recommend completely eliminating bone broth. That’s because nothing can quite replace the fresh bone broth you make at home or buy here. However, I do recommend adding SLIM Collagen Coffee to supplement your Bone Broth Diet as a morning or afternoon pick-me-up! Is this the same type of collagen that's in bone broth? Collagen Coffee contains the same potent and pure grass-fed collagen as high quality bone broth. Can I have Collagen Coffee on fasting days? Yes, you can drink Collagen Coffee on fasting days if you mix it with only water! Can I have this in place of my Bone Broth Diet breakfast? You can make 1 to 2 cups of Collagen Coffee with 1 serving of fat and 1 side of fruit as a Bone Broth Diet approved breakfast! For your fat serving use only coconut oil, MCT oil, or ghee and blend together for a frothy latte. How much caffeine is in a packet of Collagen Coffee? One packet of Collagen Coffee contains the same amount of caffeine as a regular cup of coffee. For an additional boost of energy, add Collagen Coffee to your cup of coffee! Is Collagen Coffee artificially flavored? Not on my watch! Collagen Coffee is 100% Brazilian coffee beans micro-ground into an easily dissolvable powder. How many packets come in each box of Collagen Coffee? 15 packets come in each box of Collagen Coffee and we sell 2, 4, and 10 box sets. Does Collagen Coffee contain any sugar or carbohydrates? Collagen Coffee has are NO added sugars, sweeteners, or sugar alcohols. You only get the best quality ingredients! How much protein is in each packet? here are 6 grams of protein per packet/serving. What kind of collagen is in Collagen Coffee? Collagen Coffee contains the same grass-fed hydrolyzed collagen in our Collagen Shakes. I like to drink high-fat coffee. What kind of fat do you recommend and how much do you recommend I use? While I do occasionally love a high-octane cup of coffee...I don’t recommend drinking high-fat coffees on the Bone Broth Diet OR if you’re looking to lose weight. One to two cups of Collagen Coffee with one serving of fat (and a side of fruit) make a great Bone Broth Diet approved breakfast. Outside of that, the extra fat and calories can inhibit weight loss. If you choose to add fat to your coffee I recommend one tablespoon of coconut oil, MCT oil, or ghee. Blend it together for a frothy buttery latte. Keep thinking Big and living BOLD!

Dr. Kellyann visited the Dr. Oz show with Mark Hyman, MD, to talk turkey. And ham. And a little roast beef. If you are following a paleo diet and trying to get enough protein into your diet, cold cuts are a winner. Easy and ready to grab and go!   What do we find when we deconstruct deli meat? Turkey, ham, bologna, or other deli meat that's perfectly round and found in the case or behind the counter are made from multiple pieces of meat restructured to look like one whole piece. And what about additives, nitrites, and nitrates? If you look on the label, you’re going to see something that says “no nitrites or nitrates added.” You’ll usually still see a note that says, “except for those naturally occurring in sea salt and celery powder." Celery powder does have naturally occurring nitrites that can carry the same risk. Make sure to have those in moderation! Watch for other additives as well. Read the label and avoid fillers, food starch, gluten, and sugar. So what are the healthiest deli meat brands? Out of 260 different products, we narrowed it down to these top five picks: Land O'Frost Simply Delicious Hickory Smoked Ham Boar's Head Simplicity® All Natural* Cap-Off Top Round Oven Roasted Beef Oscar Mayer Deli Fresh Lower Sodium Rotisserie Chicken Breast Applegate Naturals® Smoked Turkey Breast Boar’s Head Ovengold® Roasted Turkey Breast – Skinless Looking for other quick and easy meals?  Try a delicious, ready-made collagen shake! Or, blend a complete, flavorless collagen protein, fruit, leafy greens, and a healthy fat together for a quick and healthy meal you can whip up in seconds! Looking for a quick and easy jumpstart? I love quick and easy (who doesn't?!), so I have created the quickest and easiest way to cleanse in just five days. With my 5-Day Cleanse and Reset kit there is no shopping, prepping, or cooking required... you just add water!    

If you’re over thirty, it takes hard work to keep looking and feeling young. That’s because Mother Nature plays some dirty tricks on you as you leave your twenties behind—and one of them, which I want to talk about today, is about age-related muscle loss known as aging sarcopenia. Aging sarcopenia refers to muscle loss that starts to occur in your 30s or early 40s. If you don’t take action, you can lose three to five percent of your muscle tissue each decade. Translation: weaker muscles, saggy skin, and eventually frailty and an increased risk for dangerous falls. Sarcopenia also packs extra pounds on you, because muscle burns fat—so the less muscle you have, the more fat you store. How can you fight age-related muscle loss? With the right exercise and the right diet. Here’s a look at what you need to do—starting now. Step 1: Do resistance training and HIIT training. All exercise is good. But to fight sarcopenia, you need the right kind of exercise—and the best type is resistance training, also called strength training. (This means lifting weights, using exercise bands, or doing exercises like planks and pushups that use your body weight as resistance.) Resistance training strengthens your muscles and optimizes the hormones you need to maintain lean muscle mass. For the maximum muscle-building benefits, I recommend doing resistance workouts at least twice a week (and preferably three times). Make sure you do a good overall workout that includes arm, leg, and core exercises. Allow one day in between each workout to give your muscles time to recover. Also, if you’re new to resistance exercises, take it slowly at first. Start with light weights and do only as many repetitions as you can complete with good form. When your exercises start getting easy, switch to heavier weights and increase your reps. By the way, one complaint I sometimes hear is that resistance training makes people too sore. If this is a problem for you, here are some tips for minimizing those aches and pains: Indulge in an Epsom salt bath at nighttime if you did an intense workout during the day. The magnesium in the Epsom salt will relax your muscles.  Eat plenty of protein (more on this below).  Stay hydrated. Your muscles need plenty of water to recover after a workout.  Try beetroot. One study found that drinking beetroot juice after a workout significantly reduced post-exercise pain.  Drink coffee before your workouts. As I mentioned in an earlier post, a pre-workout cup of coffee will enhance your performance and reduce post-exercise pain.  Don’t waste time doing “static stretches” like toe touches before or after a workout, because research shows that these won’t lower your risk of muscle pain the next day. Instead, do some dynamic stretches that activate the muscles you’ll be using in your routine—for instance, easy squats and kicks.   Roll away post-workout aches and pains with a tennis ball or a foam roller. Along with doing resistance workouts, consider adding high-intensity interval training (HIIT) to your regimen. New research indicates that HIIT also is a powerful weapon against sarcopenia. Step 2: Eat right. In addition to building lean muscle mass through resistance training and HIIT training, you can fight sarcopenia by giving your muscles the nutrients they need. Here are the biggest keys: Get plenty of protein in your diet from grass-fed meat, free-range chicken and eggs, and wild-caught fish. This is especially important after you work out. When you exercise, you actually create tiny tears in your muscles—and it’s the repair of those tears that makes your muscles stronger. Your body needs the amino acids from proteins to make those repairs and to ease exercise-linked aches and pains.  Load up on anti-inflammatory foods such as leafy greens and berries. There’s a strong link between inflammation and sarcopenia.  Get plenty of Vitamin D and omega-3 fatty acids in your diet. Research shows that a deficiency of vitamin D, or a deficiency of omega-3s in comparison to omega-6s, can up your risk for sarcopenia. So get some sunlight every day, take a vitamin D supplement, and eat plenty of fatty fish (or take an omega-3 supplement). Step 3 Mini-Fast Exercising in a fasted state can help you build and tone your muscles while burning more fat than in a non-fasted state. Studies show mini-fasting and interval training workouts increase Hormone Growth Hormone (HGH) by 1300% in women! This is important because HGH is essential to sculpting lean muscle. And the more muscle you have, the more fat you’ll burn. Bottom Line: Mini-fasting is great for your waistline. But exercising while fasting will speed up your fat loss as well as boost your body's muscle building power. — No matter how old you are, it’s never too early—or too late—to prevent or even reverse muscle loss due to aging. Remember: You can choose to age… or you can refuse to age. If you need inspiration, watch this video of 91-year-old Sy Perlis lifting 187 pounds to break a world record in his age group—or this video I’ve shared before of 80-year-old Ernestine Shepherd, who started weight training at 71 and has a body most twenty-year-olds would envy. If they can say NO to sarcopenia, so can you! Keep thinking Big and living BOLD!

I’ve already discussed glycine’s role in fighting inflammation and healing the gut. But the benefits don’t stop there. Here’s what else glycine does for you: Aids detoxification to cleanse and revitalize your cells Protects your body against shock  from hemorrhage, endotoxins, and sepsis Improves blood flow to your heart, liver, kidney, intestine, and skeletal muscle Enhances insulin sensitivity, which makes it easier for your body to burn fat and reduces your risk of metabolic syndrome and diabetes Regulates the secretion of human growth hormone (HGH), which increases your body’s ability to burn fat and sculpt lean muscle Promotes sleep, which is when your body repairs and rejuvenates itself Prevents oxidative stress, which speeds up the aging process, increases inflammation, and can lead to disease if it becomes chronic Reduces injuries to liver and kidneys caused by toxins and drugs Protects the lining of the stomach from the development of ulcers Proline also specifically helps your body: Synthesize proteins Metabolize food Protect against free radicals and oxidative stress

Want to get more fat-burning payoff from your spin cycling, HIIT training, or Crossfit workouts? Then I have one word for you: COFFEE! Yep, that’s right. That glorious drink that transforms you from a zombie into a human being in the morning can also ramp up the benefits you get from exercise. In fact, there’s a ton of research showing that caffeinated coffee is ergogenic—that is, it enhances your performance when you work out—and that it keeps you burning more calories long afterward. Here’s a sampling of the findings: Athletes burned 15% more calories after a cycling workout when they took a dose of caffeine before their workouts instead of a placebo. Stationary bike riders burned more calories and found working out easier and more fun  when they consumed caffeine before exercising, compared to when they took a placebo. Men cycled harder after consuming caffeine than they did when they didn’t consume it—yet in both conditions, the men felt like they exerted the same amount of effort. Weightlifters did more repetitions after getting a dose of caffeine, and the caffeine reduced their feelings of exertion and pain. So caffeine helps you burn more fat, energizes you so you work out harder, makes exercise more fun, and eases those workout-related aches and pains. How’s that for awesome? And here’s more news that will make you happy. Experts used to think that regularly drinking coffee diminished its exercise-related benefits over time. But new research shows that both coffee newbies and java junkies get the same boost from a pre-workout dose of caffeine. Want still more good news? The belief that coffee dehydrates you turns out to be a myth. In fact, it hydrates you as well as water. Why is caffeine an exercise booster? There are lots of reasons why caffeine adds power to your workouts. Among them: It binds to the same receptors as a chemical called adenosine. Because adenosine makes you drowsy and plays a role in pain perception, blocking its receptors can make you more alert and reduce sensations of pain. It enables your body to switch from burning sugar to burning fat, so your muscles can work longer before they get tired. It causes your body to release the “fight or flight” hormones that ready you for action. It’s thermogenic, meaning that it increases heat production, helping you burn more calories. In addition, caffeine is a mood booster, hiking your levels of “feel good” dopamine—and when you’re happy, it’s easier to attack your workouts with gusto. Tips for your pre-workout caffeine fix Whether you’re a serious athlete or you work out just to stay in shape, a pre-exercise shot of caffeine is definitely worth a try. Here are some tips for getting the most reward from your dose of coffee: If you want the maximum caffeine boost, drink a light-roast coffee. (It has a higher caffeine content.) If you’re more interested in other health benefits, choose a dark roast, which contains more antioxidants. Drink your coffee about an hour before exercising. This will allow time for the effects to kick in. Skip the cream and sugar. (Coconut milk is fine, and so is monk fruit sweetener.) Don’t overdo it. One to two cups of coffee will give you the boost you want. If you don’t already drink caffeinated drinks, start with a single six-ounce cup. Do your coffee-enhanced workouts early in the day. That way, the caffeine won’t keep you from falling asleep at night. Also, buy a good-quality coffee—not the cheap stuff, which may contain mold and other contaminants. After all, you go for the best when you’re buying a sports bra, a yoga mat, or a pair of running shoes… so go first-class when it comes to this important new piece of exercise “equipment”! Keep thinking Big and living BOLD!

Everyone knows about the power of antioxidants like the vitamin C in berries and the lycopene in tomatoes. But are you in the know about the most crucial antioxidant of all? What is Glutathione? If you’re big on eating right, you load your diet with antioxidants—from the vitamin C in your blueberries to the resveratrol in your glass of Cabernet. That’s because you know these nutrients help to keep rogue molecules called free radicals from damaging your cells. But are you up to speed on glutathione—what my friend Mark Hyman, M.D., calls “the mother of all antioxidants”? If not, you may be shorting your body of this crucial molecule—and that could make you old and sick. Glutathione is so important that every cell in your body contains it. In addition to neutralizing free radicals, it recycles other antioxidants. (That’s why it’s considered the most important antioxidant of all.) It also grabs on to toxins, letting your body eliminate them safely. In addition, it keeps your immune system strong and even helps your body build muscle instead of creating fat. Your body makes glutathione on its own from cysteine, glycine, and glutamine. Unfortunately, it can’t always make enough of it. You produce less glutathione as you age, and many people don’t have adequate levels to begin with because of their genetic makeup. Think about it: Our genes come from our ancestors, who lived in a clean world—not the polluted world we live in now. As a result, many of our bodies simply aren’t genetically wired to do the heavy-duty “housekeeping” we need today. When your body can’t make enough glutathione to fight free radicals and cart off toxins, the results can be devastating. You’ll age faster, your DNA will take more “hits,” and you’ll be at higher risk for illnesses including cancer, diabetes, Alzheimer’s, and heart disease. Twelve ways to raise your glutathione levels There’s evidence that taking an oral glutathione supplement can be helpful, although much of the glutathione gets broken down in the digestive tract.  Scientists are still sorting out this issue—but luckily, in the meantime, there are other powerful ways to boost your glutathione levels. Drink coffee to raise your glutathione levels. In one trial, researchers asked volunteers to drink five cups of coffee per day for a week. Compared to controls, the coffee drinkers increased their plasma glutathione by 16%. A separate group of researchers analyzed data from 26 studies and concluded that “coffee consumption can increase glutathione levels and improve protection against DNA damage.” To raise your glutathione levels, eat sulfur-rich foods. Sulfur plays a critical role in keeping your glutathione levels optimal. Sulfur-rich foods include broccoli, Brussels sprouts, cabbage, cauliflower, kale, arugula, and bok choy. Working out regularly can raise your glutathione levels.  While exercise temporarily increases the production of free radicals, regular workouts ramp up glutathione levels. Research shows that both aerobic exercise and weight training can be beneficial. Clean the toxins from your body to raise your glutathione levels.  Toxins deplete your supply of glutathione. To reduce your exposure to these toxins, swap out factory foods for natural foods, filter your water, and trade toxic cleaners and personal care products for “green” varieties. Raise your glutathione levels by taking milk thistle.  Milk thistle contains silymarin, which can promote glutathione synthesis. Try raising your glutathione by taking n-acetylcysteine (NAC).  This amino acid-derived compound can help your body replenish its glutathione stores. Get plenty of folate, vitamin B6, and vitamin B12 (as methylcobalamin) to raise glutathione levels.  These nutrients play a key role in methylation (a process in which one molecule passes a methyl group—a carbon atom linked to three hydrogen atoms—to another molecule). If you’re not into chemistry, all you need to know is that proper methylation is absolutely crucial when it comes to keeping your glutathione levels high. Taking alpha-lipoic acid can help raise your glutathione levels.  Research shows that this substance can help reverse age-related declines in glutathione. Taking a good multivitamin/multimineral supplement should help raise your glutathione levels.  This will supply you with nutrients such as vitamin C, vitamin E, and selenium, which help you recycle glutathione. Drinking bone broth is my favorite way to begin raising your glutathione levels.  It’s rich in glycine, one of the building blocks of glutathione. It’s important to get enough sleep if you want to raise your glutathione levels.  Sleep deprivation can lower your glutathione levels drastically. De-stress to raise your glutathione levels with yoga.  Stress depletes glutathione, while there’s evidence that yoga can increase glutathione levels. Together, these tricks can boost your glutathione levels so your stores don’t run low as you age. So if you’re serious about staying young and dodging diseases like cancer and diabetes, add many or all of these strategies to your bag of anti-aging tricks—starting today! Keep thinking Big and living BOLD!

Does this sound like you? You’re eating right. You’re working out. And you’re making a little dent in that belly fat, but it’s not coming off as fast as you’d like. If so, here’s another little hack that might help you trim that belly faster: Get more sleep! I’ve been telling you for years that sleep is important, but I know it’s hard to get enough snooze time when you’re juggling tons of chores or you want to relax after a long day. It’s tempting to sacrifice an hour or two of sleep so you can meet a work deadline, do another load of laundry, or watch your favorite late-night show. But here’s the deal: While a few days of shortened sleep won’t do you permanent harm, constantly cutting down on your zzzz’s can pack extra pounds on you and even raise your risk for diabetes and heart disease. Here’s some of the latest research: A new study involving more than 1,600 adults found that people who slept six hours a night had more belly fat than those who slept for nine hours. In addition, they weighed more and had lower levels of HDL cholesterol (the heart-healthy “good cholesterol”). This was true even though the sleep-deprived people didn’t eat unhealthier diets.  An earlier study found that shorting sleep for just a few nights in a row can lead to immediate weight gain.  A startling study in 2012 revealed that restricting the sleep of healthy young people for just four nights decreased the sensitivity of their fat cells to insulin by 30%, leading to levels typically seen in obese or diabetic people. One of the researchers commented, "This is the equivalent of metabolically aging someone 10 to 20 years."  A recent study involving more than 4,000 children found that kids who get too little sleep weigh more and have a higher percentage of fat mass. Worse yet, these children have higher blood sugar levels and greater insulin resistance—both risk factors for diabetes. In short, if you want to keep that belly slim and lower your risk for diabetes and heart disease—and if you have a partner or kids whose health is important to you, too—then sleep needs to be a priority for your entire family. How to Create a Sleep-Friendly Environment I know it can be tricky for adults and kids alike to transition from a busy day to a restful night. Here are 12 strategies that can help: Set a regular bedtime—for both kids and adults. It’s fine to fudge a little on the weekends, but otherwise, try to turn in at the same time each night. Research suggests that simply sticking to a bedtime schedule can actually lower your body fat.  Make Epsom salt baths a habit. The magnesium in Epsom salt is one of Mother Nature’s best “sleepy medicines.” Putting a little lavender oil in your bath water can also help mellow you out.  Turn off devices at least an hour before bedtime.  The blue light from these devices can mess with your melatonin levels. If you can’t bring yourself to turn them off, invest in blue light-blocking glasses.  Meditate. Fifteen or twenty minutes of mindful meditation can ease your brain into a restful state.  Darken your room. Install blackout curtains to get rid of light pollution, and turn your alarm clock away from the bed so the light it emits doesn’t shine in your face.  Experiment with a “white noise” machine. Many people find these highly effective.  Chill out. Keep your room between 65 and 72 degrees. Also, try sleeping with a fan on. (The “white noise” from the fan can also help to mask other sounds.)  Do strenuous exercise in the morning or afternoon—not at night. Exercising vigorously before bedtime can rev you up, making it hard to doze off. Instead, try some gentle yoga stretches.  Make a to-do list. This will help you clear your mind before bedtime.  Indulge in high-quality bedding. The right pillows, sheets, and blankets can make a huge difference in how comfy you feel at night.  Drink bone broth in the evening. Bone broth is rich in calming, relaxing glycine and magnesium.  Consider taking melatonin. A little dose of this supplement before bedtime may help you fall asleep faster and sleep longer. Try these tricks, and I’m betting that you and your family members will fall asleep faster and sleep more soundly. As a result, you’ll all be happier, more energetic, and more clear-headed when you wake up… and you’ll all be shrinking that belly fat and protecting yourself against diabetes and heart disease as well! Keep thinking Big and living BOLD!

Fall is almost  here! And it's a beautiful time of year as the weather begins to cool and the leaves begin to change from green to various shades of red, orange, and yellow. However, if your nose is running, your throat is scratchy, and your eyes are itchy this time of year, you probably know that fall also brings ragweed. And lots of it! Seasonal Allergy Triggers You may have heard of the term “hay” fever. Well, it actually has nothing to do with hay. Instead, it's a term used to describe an allergic reaction to airborne pollen. And the symptoms I described above are referred to as allergic rhinitis. Here in the United States, spring allergies arise as flowers bloom and their pollen begins to fill the air. As summer approaches, various problematic weeds and grasses appear. When summer winds down, ragweed arrives. And ragweed pollen is the most common trigger of fall allergies. Common Allergenic Plants by Season More About Ragweed In North America, approximately 26% of the population is allergic to ragweed pollen. Depending on where you live, ragweed can trigger allergy symptoms from late summer until the first frost. And the severity of your reaction depends on how long you're exposed and how much ragweed pollen is in the air. Unfortunately, ragweed is a pollen producing machine. One plant can produce up to a billion grains of pollen per season. Which can make it tricky to avoid. Reducing Your Exposure to Ragweed Spending time in nature is an important part of a healthy lifestyle. Thus, I would never recommend hiding out indoors entirely during ragweed season. However, it's worth noting that airborne pollen levels are highest between 10:00 AM and 4:00 PM. So getting out first thing in the morning or late afternoon may be best if your symptoms are severe. Closing your windows and doors will prevent ragweed pollen from entering your home. And taking a shower after spending time outdoors will wash away the pollen from your skin and hair. Finally, you might want to think twice about raking leaves, which are often covered in ragweed pollen. However, if there's no way around it, I highly recommend wearing protective glasses and a mask that covers your nose and mouth. Saying Goodbye to Fall Allergies Your allergy symptoms (e.g. a runny nose, itchy eyes, scratchy throat) are nothing more than an external sign of internal inflammation caused by an overactive immune system. Because in general, ragweed pollen is harmless. However, for various reasons, your immune system doesn't see it that way. Therefore, the best way to get rid of your fall allergies for good is to get to the root of the problem. And this almost always requires healing your gut, which contains a large portion of your immune system. So let's discuss some of the best gut healing foods and supplements… Bone Broth The lining of your digestive tract is not only responsible for digestion and nutrition absorption. It's also in charge of preventing potentially harmful pathogens as well as allergens from entering the body. Thus, improving the integrity of your intestinal wall is essential to preventing allergies. Bone broth is a great source of gelatin, which is a powerful gut healing substance. It also protects the lining of the gut from further damage. In addition, bone broth is rich in the amino acid glycine, which has potent anti-inflammatory properties. Probiotics Probiotics are beneficial bacteria that reside in your gut. And a healthy gut flora plays a significant role in the regulation of your immune system. Specifically, these bacteria help your immune system achieve a balance between reacting to a real threat and overreacting to something harmless, such as ragweed pollen. Probiotics are found in fermented vegetables, such as raw sauerkraut or kimchi. Supplements can also be useful. L-Glutamine & N-Acetyl-Glucosamine Similar to gelatin, l-glutamine is an amino acid that helps repair and restore the integrity of your gastrointestinal lining. N-acetyl-glucosamine is an enzyme that serves the same purpose. Specifically, it's necessary for the synthesis of proteins contained within the mucus lining of your gut. It also plays a role in maintaining a healthy relationship with your gut bacteria. And we just learned how important these good bacteria are to your immune health. Vitamin D As with probiotics, vitamin D plays a major role in the regulation of your immune system. In addition, several studies have found a link between vitamin D deficiency and allergic rhinitis. Alleviating Fall Allergy Symptoms Unfortunately, your gut can't heal overnight. So while you're working on that, fill your plate with lots of colorful fall veggies, which are loaded with anti-inflammatory and antioxidant compounds. Here are some specific nutrients and foods that will help provide relief from your allergy symptoms. Quercetin Quercetin is a natural antihistamine and anti-inflammatory substance. It's found in health promoting foods, such as onions, garlic, broccoli, apples, citrus fruits, and red wine. However, if your symptoms are severe, a natural quercetin supplement may also be beneficial. Vitamin C Vitamin C helps to protect the immune system as well as reduce the severity of allergy symptoms. Fall veggies that contain high concentrations of vitamin C include broccoli, kale, Brussels sprouts, and cauliflower. Carotenoids Carotenoids are substances that give plants their color. But, they're also potent antioxidants and studies have shown an inverse relationship between high carotenoid levels and allergy symptoms in adults. Some carotenoid packed fall vegetables include winter squash, sweet potatoes, carrots, spinach, and kale. Avoid Inflammatory Foods As I mentioned previously, allergy symptoms are a sign of inflammation. Thus, the last thing you want is to add more fuel to the fire. This means avoiding foods that promote inflammation and contribute to poor gut health. The two most common culprits on my list are dairy and gluten. Thus, no milk, cheese, yogurt, or cream. And no foods with gluten-containing grains, such as wheat bread. To Sum it Up... Ragweed pollen is the most common trigger of fall allergies. And the best way to combat your fall allergies (and hay fever in general) is to heal your gut. This, in turn, will boost your immune system and prevent it from overreacting. And while you're working on healing your gut, fill up your plate with lots of colorful fall vegetables to help reduce inflammation and ease your allergy symptoms. Below are some of my favorite fall recipes that contain allergy-fighting foods and nutrients: Orange Pumpkin Spice Shake Spicy Bone Broth with Greens Kale with a Kick Orange Shrimp with Beef and Broccoli Primal Sweet Potato Salad with Aromatic Spices Keep thinking Big and living BOLD!

Eating well is essential to your health and happiness. There’s no way around it. You can’t routinely eat junk and expect to look and feel your best. This is why I always recommend making your meals and snacks count. Which means preparing most of them at home using nutrient-dense whole foods. However, if you’re like me, you’re busy. And being busy can make preparing healthy meals seem impossible. Especially lunch because it’s often eaten away from home. But I urge you…don’t let time get in your way! Eating a nutrient-packed lunch will help you avoid midday crashes and sugar cravings. You’ll be less likely to hit up the vending machine, community candy jar, or convenience store. And this is good for your health as well as your waistline. It’s also worth mentioning that making your lunch is almost always cheaper than eating out. So for healthy lunches that are quick and easy, check out my tips and delicious recipes below. You’ll soon learn that a nutritious homemade lunch doesn’t need to be complicated or take up too much time. Tip #1: Meal Plan Meal planning isn’t just for dinner. Lunch also needs a plan. Because waiting until the last minute will most likely lead to a less than healthy lunch. Thus, for each day of the week, plan your lunch. Especially before your next trip to the grocery store. This will ensure you have everything you need when it comes time to prepare and pack your lunch. However, lunch doesn’t need to be planned or made from scratch. Which leads me to my next tip… Tip #2: Use Leftovers Whenever Possible Using leftovers is one of the simplest ways to put a healthy lunch together quickly. And the best way to ensure you have leftovers is to always cook an extra serving or two. Now when it comes to preparing your lunch using leftovers, you can simply eat them as is or give them a makeover. For example, if you make my Lemon Chicken or Spicy Seared Beef Tenderloin for dinner, you could easily chop up what’s left and add it to a salad. Or serve it in lettuce or cabbage cups topped with diced peppers, salsa, and avocado. Leftovers of my Instant Pot Pulled Pork (without the cranberries and pecans) can also be served in lettuce cups and topped with my Classic Coleslaw. And if you pack your lunch, put your leftovers in your lunch container after dinner to save time in the morning. Tip #3: Prep on the Weekends I highly recommend preparing some meals on the weekends when you have extra time. When it comes to lunch, I love preparing salads, soups, stews, and chilis ahead of time. For example, prepare my Tuscan Spinach Salad (minus the dressing) and divvy it up into single serving containers. Then simply dress the salad with olive oil and lemon juice when you’re ready to eat. Or, prep a big batch of my Pork Chili or Skinny Slow Cooked Chili. Soups, stews, and chilis are incredibly easy to reheat. They can also be packed in Thermos containers to keep them warm until lunchtime. I also like to prepare my Meatball Poppers as well as hard-boiled eggs on the weekends. You can simply toss a few in a container with some veggies or berries. Thus, it’s helpful to have your favorite veggies washed, cut, and ready to go. You could also prepare a batch of your favorite egg salad, tuna salad, chicken salad, crab salad, or shrimp salad with my Homemade Mayonnaise. And these salads can be served in lettuce cups, on a bed of pre-washed greens, or stuffed in an avocado. Tip #4: Keep Your Kitchen Stocked When there’s nothing planned or your partner or kids ate your leftovers, it’s helpful to keep your kitchen stocked with essentials to throw a quick a lunch together. Here are a few I like to keep on hand: Canned wild Alaskan salmon or sardines can simply be added to a bed of pre-washed greens or served in lettuce cups. Grass-fed beef jerky is easy to grab and go along with a handful of berries or veggie sticks for a simple lunch. My Bone Broth Protein and Collagen Shakes can be used to make quick and delicious smoothies. Eggs can be thrown in a pan with some veggies and ready to eat in less than 10 minutes. My Broccoli Egg Scramble is always a hit. Shrimp cooks quickly. Simply saute them with a handful of fresh or frozen veggies and a splash of coconut aminos. Tip #5: Don’t Forget Your Lunch When you’re rushing out the door, it’s easy to forget your lunch. To ensure your lunch tags along, put a note on the door or set an alarm on your phone. I’ve even heard of people putting their keys in the fridge. I’m for whatever works! Tip #6: Plan Potluck Lunches Instead of meeting a friend at a restaurant or going out to eat with your colleagues, plan a potluck picnic at a park instead. You’ll gain much more than just a healthy lunch. You’ll be surrounding yourself with people that share your passion for nutritious food. You’ll also be outside breathing fresh air. However, if it’s too cold or wet to eat outside, plan to meet at someone’s house or hold your potluck in a vacant conference room. Tip #7: Pack Food Good Enough to Eat Now while this may seem obvious, it’s important to bring foods you enjoy. Foods you look forward to eating. Satisfying foods that taste good. Especially if you eat lunch while at work or away from home. Because if you’re not thrilled with your lunch, you’ll easily be tempted to stray. To Sum It Up… I’ve laid out my best tips for always having a healthy lunch to prepare quickly or ready to go. Whether you pack leftovers or prepare a big batch of chili on the weekend, having a plan as well as a stocked kitchen is essential. Now I’d love to hear from you! What are some your favorite quick and easy lunch ideas? Post them on Instagram or Facebook and tag me so I can see them! Keep thinking Big and living BOLD!

Today’s post is just for you ladies (sorry, guys!). That’s because I want to talk about a problem that affects millions of women, and may be making your own life miserable. Let me start by asking you some questions. Here they are: Are you feeling old and washed-out? Are you gaining weight, even though you’re exercising and watching what you eat? Do you have trouble sleeping? Are you sad, anxious, or moody? Are you constantly tired? Is sex becoming a chore? Do you suffer from “brain fog”? If so, you’re not alone… and today, I want to tell you about a common culprit that may underlie all of your problems. It’s hormones—and you know what? That’s good news! (I’ll tell you why shortly.) No… You’re Not too Young to Have Hormone Problems These days, most of us know that menopause can be a challenging time for women, both physically and emotionally. But fewer of us—and far too few doctors—understand perimenopause. Generally, if a woman is younger than 45, perimenopause is a diagnosis doctors are unlikely to even consider. But it’s not uncommon for perimenopausal symptoms to begin when a woman hits her mid-30s. And though it’s rare, these symptoms can even begin as early as 25. Perimenopause is a time of fluctuating hormones that can wreak havoc on women both physically and emotionally. Some women even say it feels like going through the craziness of adolescence again. So why is this good news? Because doctors can often treat diminishing hormones and hormone imbalances in a way that involves few risks and leaves you feeling great. The Secret: Bio-Identical Hormones I know that the idea of hormone therapy scares many women. If you’re one of them, here’s some important information I want to share. In 2002, the Women’s Health Initiative (WHI) released major findings about links between the use of synthetic hormones and increases in heart disease, strokes, a variety of cancers, and other diseases. And that truly is scary. However, bio-identical hormones are not like synthetic ones. Synthetic hormones, such as Premarin® and Provera®, are made of things like chemicals and horse urine. And it probably wouldn’t surprise you to hear that a horse’s hormone structure isn’t identical to yours. In contrast, bio-identical hormones are typically derived from a plant product with the same structure as the hormones humans produce. Because they have the same structure, there are very few negative side effects associated with bio-identical hormones. In fact, studies show that replacing deficient estrogen, progesterone, and testosterone with bio-identical hormones actually offers protection against some cancers, cardiovascular disease, osteoporosis, and declines in cognitive and sexual functioning. These results have been published in the Journal of the American Medical Association and the New England Journal of Medicine. Of course, hormone replacement therapy isn’t for everyone. Women who have had breast or endometrial cancer, strokes, or blood clots generally should not take hormones, even if they are bio-identical. But if you don’t have these or other risk factors, the dangers associated with synthetic hormones generally don’t apply to bio-identical ones. So don’t be afraid to seek answers. If you’re suffering, and this post makes you wonder if hormones are the issue, find a doctor who understands bio-identical hormone therapy. Get your hormones tested. Then work with your doctor to come up with an individualized treatment plan that leaves you feeling your best. More Ways to Optimize Your Hormones In addition to exploring bio-identical hormones, there are other steps you can take if your hormones are wonky. Here are some of the most important ones: Eat healthy fats. Your body needs these fats to make hormones. In particular, eat foods rich in omega-3 fatty acids, such as fatty fish. Cut down on carbs. A diet high in carbs causes you to put on belly fat, which messes big-time with your hormone balance. Go dairy-free. The hormones that occur naturally in milk can throw your own hormones out of balance. Get enough vitamin D. Vitamin D isn’t just a vitamin—it’s also a hormone, and it plays a big role in keeping your other hormones balanced. Get your stress under control. Did you know that your adrenal glands help to manufacture your sex hormones? If these glands get burned out due to chronic stress (a condition called adrenal fatigue, which I talk about here), then they can’t do this job right. So take control over your stress with the strategies I share here. Drink bone broth. Bone broth gives you a rich dose of conditional amino acids—glycine, proline, arginine, and glutamine—that your adrenal glands need to heal themselves if they’re burned out. These are amino acids that your body can’t supply in adequate quantities if it’s run-down. Go green. Many chemicals are hormone disruptors, so lower your body burden of chemicals by switching to organic cleaning and personal care products. Exercise. Vigorous exercise can help balance your hormones, and may reduce your risk for breast cancer by lowering excess levels of estrogen. All of these strategies will help you optimize your hormone levels—and best of all, they’re safe, simple, and natural. Bottom Line: Take Action If you think you have a hormone problem, don’t wait to start making lifestyle changes—and don’t put off seeing a doctor and getting your hormones checked. The sooner you detect a problem and take steps to correct it, the faster you’ll get relief… and the sooner you’ll get back to being young, slim, and energetic again! Keep thinking Big and living BOLD!

Have you ever wondered why your body would produce hormones that promote the synthesis and storage of body fat? Especially because we now know an accumulation of fat can lead to many health consequences. Well, the truth is, this was once a good thing when food was scarce a long, long time ago. However, these life-saving mechanisms that were put in place to prevent starvation, are one of the reasons why so many struggle with their weight today. Especially with an abundance of food at our fingertips and a steady stream of stress. So...if you want to lose weight and keep it off, it's helpful to understand which fat storing hormones are working against you. And the best way to put the break on these fat storing hormones. Insulin I'm sure you've heard about insulin. It's a hormone associated with several serious conditions, such as metabolic syndrome and diabetes. And these conditions are also linked to obesity. Your pancreas naturally secretes insulin as your blood sugar (a.k.a. glucose) level begins to rise after you've eaten a meal or snack. One of its main functions is to usher glucose into your cells. This is important to maintain optimal blood glucose levels as well as supply your cells with fuel to make energy. However, if there is an energy excess, then insulin plays a role in storing the glucose for future use. First, the excess glucose is converted into glycogen and stored in the liver and muscle cells. Once glycogen levels are maxed out, the rest is stored as fat. In addition, insulin shuts down your body's ability to burn stored fat. Essentially, your fat stays tucked away until your cells need energy in the absence of insulin and food. Thus, it's important to maintain optimal levels of insulin in your bloodstream. And this is one of the many reasons why you should avoid processed foods when it comes to weight loss. Foods high in sugar and refined carbohydrates (i.e., bread, pasta, crackers, etc.) raise your blood sugar quickly. This, in turn, releases a surge of insulin. Repeated cycles of this can lead to insulin resistance. Essentially, your cells stop responding to insulin. But since glucose can’t transport itself into your cells, your pancreas continues to secrete more insulin. And when insulin levels in your bloodstream remain high, your body becomes a fat storing machine. It's also worth noting that if insulin resistance is not addressed, it can lead to metabolic syndrome and type 2 diabetes. Exercise is an effective way to balance your blood glucose and insulin levels. However, exercise alone won't cut it. Dietary changes are always necessary. Cortisol Cortisol is commonly referred to as the "stress hormone." And rightfully so. Because your adrenal glands release cortisol when you're under stress. Now, this isn't inherently a bad thing. It's a mechanism put in place to supply the body with fuel as well as other resources when we're presented with a threat (real or perceived). But the problem arises when your body is under constant stress. And cortisol levels remain high. Which is common in today’s world. Here are three ways in which high cortisol can hijack your weight loss efforts: Cortisol triggers the release of glucose from our cells. A rush of glucose raises insulin levels. And as previously mentioned, a chronic cycle of this sets the stage for insulin resistance. Cortisol prompts the body to store fat (primarily in the abdomen) as a backup source of fuel. In fact, a chronic elevation of cortisol has been linked to abdominal fat and obesity in numerous studies. The combination of stress and elevated cortisol has been shown to influence food choices and intake. Specifically, there is a preference for foods higher in sugar and fat. So when it comes to losing weight, especially the extra pounds around your waist, it's essential to keep your cortisol levels under control. And most of all, this requires finding effective ways to reduce your stress as well as coping strategies. Meditation and mindfulness are wonderful options for this purpose. However, if these aren't for you, consider spending more time in nature or with friends and family that lift you up. Read for pleasure. Journal your experiences, thoughts, and feelings. Practice yoga. Hit the gym. The goal is to find a method you enjoy and look forward to. If the thought of your stress-relieving activity causes stress, keep trying new strategies until you find the perfect fit. Estrogen Estrogen is predominantly a female sex hormone. It's responsible for the development of a woman's reproductive system. Estrogen also plays a role in the distribution, storage, and utilization of fat. In fact, estrogen deficiencies in women have been associated with an increase in fat mass. However, the exact mechanisms aren't yet fully understood. As women pass their childbearing years, estrogen levels naturally decline. And this study found that postmenopausal women store more fat (and burn less fat) than premenopausal women. On the other hand, abnormally high levels of estrogen in men have been associated with weight gain and obesity. So whether you're premenopausal, postmenopausal, or a man, it's important to take steps to balance your sex hormones. These include: Eating a nutrient-rich diet, including healthy fats (i.e., wild salmon, grass-fed butter, and unrefined coconut oil). Keep in mind fat and cholesterol are needed to synthesize your sex hormones. Two other specific foods I recommend include flaxseeds and cruciferous vegetables (i.e., broccoli, kale, and cabbage). Avoiding endocrine disrupting chemicals (i.e., parabens, phthalates, and BPA) found in plastics, household cleaners, personal care products, and cosmetics. These toxins mimic your body's hormones, which can significantly impact their function. The EWG Skin Deep Cosmetic Database is a great resource for checking the safety of the products you currently use and finding safer options. Exercising, but not overdoing it. Excessive exercise can lead to hormonal imbalances. Reducing stress. Prioritizing sleep. Moderating your alcohol consumption. In Conclusion... To shed excess pounds, hormonal balance is key. And three specific fat storing hormones you must consider include insulin, cortisol, and estrogen. Eating healthy, exercising, reducing stress, and sleeping well are all essential. However, it's also important to understand that eating more calories than your body needs will also work against you. Even if you're eating healthy foods. And you will need a calorie deficit to burn fat even in the absence of insulin, cortisol, and estrogen. Thus, a simple way to reduce your calorie intake is mini-fasting. Essentially, for 1 or 2 days a week, you take a break from eating. The rest of the week you eat a whole-foods diet that emphasizes vegetables, healthy fats, lean proteins, and some fruits. It’s also worth noting that by not eating for 1 or 2 days, the amount of insulin your body releases will also be significantly reduced during your fast. Thus, mini-fasting is a great way to push the reset button on your metabolism. This is the basis of my Bone Broth Diet. It's a practical way to decrease the calories you consume. But, it also will naturally help balance your fat storing hormones. Keep thinking Big and living BOLD!

If you're trying to lose weight, fat loss is really what it's all about. Because I'm pretty certain you're not interested in losing muscle or bone mass. Am I right? Then you'll be happy to know there are specific fat burning hormones that you have the power to ignite. Without spending countless hours in the gym or surviving solely on baked chicken breast and steamed broccoli. I'm talking about hormones that trigger your body to break down stored fat into free fatty acids (lipolysis). And promote the use of these fatty acids in the energy making process. I'm also talking about hormones that promote muscle growth. Muscle cells require more energy than less metabolically active cells. Thus, the more muscle you have, the more fat you'll burn. So without further ado, let's meet your fat burning hormones... Human Growth Hormone Human Growth Hormone (HGH) is a hormone secreted by the pituitary gland at the base of your brain. Its key role is to promote cellular growth and repair. But, it also plays a role in fat metabolism and body composition. In fact, HGH does it all! It facilitates lipolysis, promotes the utilization of free fatty acids, and stimulates muscle growth. Unfortunately, your body naturally begins to secrete less HGH as you age. And many studies have shown that a deficiency in HGH can lead to the accumulation of body fat as well as many other negative health consequences. On the other hand, raising HGH levels in adults with an HGH deficiency has been shown to reduce body fat, especially in the abdomen. Two of my favorite ways to naturally boost HGH is high-intensity interval training (HIIT) and intermittent fasting. HIIT is an exercise regime that entails short bursts of high-intensity exercise followed by periods of recovery at lower intensity or rest. Mounting evidence suggests that HIIT is one of the most effective workouts to burn body fat. HIIT increases your HGH levels, but it also works by: Boosting your adrenaline (another fat burning hormone) Increasing your metabolic activity up 24 hours post-workout Increasing your insulin sensitivity Suppressing your appetite after the workout And what I love just as much is: You can do it anywhere (even outdoors) It doesn't require any special equipment Results are possible in as little as 15 minutes, 2 to 3 times a week My version of intermittent fasting means for 1 or 2 days a week, you take a break from eating. The rest of the time, you follow basic eating guidelines you already know: eat healthy fats, lean proteins, veggies, and some fruit. And, avoid processed food, of course. There are many health benefits of intermittent fasting, including an increase in HGH. But also consider the following: You'll take in fewer calories. And fewer calories = weight loss. It's extremely efficient. Lipolysis begins very soon after you start your fast. As soon as your body finishes digesting its last meal. Insulin-Like Growth Factor 1 Insulin-Like Growth Factor 1 (IGF-1) is a protein with a similar structure to insulin. It's primarily synthesized and secreted by the liver when HGH is released into the bloodstream. Thus, when HGH decreases, so does IGF-1. IGF-1 plays a large role in stimulating growth. Partly by influencing the action of HGH. While IGF-1 doesn't directly impact lipolysis, it does promote the use of fatty acids for energy production in skeletal muscle. And as an added bonus, the presence of IGF-1 prevents the body from storing fat. In this study, IGF-1 deficient individuals had less body fat and more muscle mass after 8 weeks of supplemental IGF-1. Eights weeks of supplemental HGH also produced similar results. Increasing IGF-1 requires boosting HGH. Thus, HIIT and intermittent fasting are both excellent strategies for this purpose. Glucagon Your pancreas secretes glucagon when your blood glucose levels are low. Essentially, glucagon stimulates lipolysis to generate fuel in the absence of food. In addition, this paper found that a short burst of glucagon is released in response to eating. The researchers believe it then sends a signal to the brain via the vagus nerve to prevent overeating. The authors also point out that intravenous injections of glucagon during meals have been shown to reduce food intake. And the benefits don’t stop there! This animal study found that glucagon not only promotes lipolysis, but it also prevents fat from being stored in the first place. So can you guess what's best for increasing your glucagon levels? Intermittent fasting! Are you starting to see a pattern? Mini-fasting lowers blood glucose levels, which then causes glucagon to be secreted. Thyroid hormones Your thyroid gland, located in your neck just below your Adam's apple, is responsible for making and secreting your thyroid hormones. And we know that they play a significant role in your metabolism as well as many other systems in your body. In fact, almost every cell in your body has receptor sites for thyroid hormones, including fat cells. Thus, when it comes to burning fat, thyroid hormones mobilize free fatty acids and enhance their utilization in the energy making process. This helps explain why individuals with low thyroid hormone levels (hypothyroid) are often overweight and have difficulty losing fat. And why individuals with high thyroid hormone levels (hyperthyroid) often experience unwanted weight loss. This study found that dieters with high baseline levels of thyroid hormones experienced significantly better weight loss results during their first 6 months on the diet. These researchers also found that increased thyroid hormone levels led to a reduction in body fat among other positive outcomes. To promote optimal thyroid hormone levels, eating an anti-inflammatory diet is essential. Such as my Bone Broth Diet as well as my 80-20 plan. Two key nutrients for optimal thyroid health include iodine and selenium. Sea vegetables, such as nori, kelp, wakame, and kombu are excellent sources of iodine. Brazil nuts are a great source of selenium. And 2 a day is all you'll need. It's also important to avoid exposure to heavy metals, mold, and chemicals, including pesticides and those found in personal care products and household cleaners. These toxins can negatively impact the health of your thyroid. And don't forget to exercise! Adrenaline Your adrenal glands, which sit on top of your kidneys, secrete adrenaline in response to stress. It's one of the ways your body prepares itself to flee or fight. Adrenaline increases your heart rate to improve circulation. It increases your breathing to pull more oxygen into your lungs. And it releases fuel in the form of glucose and fatty acids from storage so that your muscles have the energy they need to deal with the threat at hand. Now I would never recommend adding more stress to your life to boost adrenaline. But, I am a big fan of HIIT workouts for this purpose. Testosterone Testosterone is a sex hormone that men naturally produce more than women. It's what gives men their sex characteristics. Low testosterone has repeatedly been linked to abdominal obesity, especially in men. And studies have found that raising testosterone levels in obese men is an effective strategy for reducing body fat. In these cases, researchers suggest that testosterone boosts energy production as well as motivation and vigor. Testosterone is also essential for building new muscle cells (tiny fat burning machines) whether you're a man or a woman. Exercise and proper nutrition are major players when it comes to increasing testosterone. This study found that HIIT resulted in an increase of testosterone post workout. The researchers also found that dietary fat intake, including saturated fat, had a positive correlation with resting testosterone levels. This is just one of the many reasons why I don't recommend avoiding fat completely. But stick to healthy fats, such as coconut oil, avocado, olive oil, and butter or ghee from grass-fed cows. To Sum it Up... Your body produces several fat burning hormones that can help you achieve your weight loss goals. But first, you need to unleash them. THE most efficient and effective ways to put your fat burning hormones to work include exercise, especially HIIT, and intermittent fasting. But before I sign off, it's worth mentioning a few other factors you should consider when it comes to igniting your fat burning hormones. Make sleep a priority. The pituitary gland naturally secretes HGH during deep sleep. And it's also when the body repairs itself and builds new muscle tissue. Find healthy ways to manage stress. Consider meditation, mindfulness, and spending time in nature. Chronic stress works against your body's fat burning mechanisms. Always choose nutrient-rich, whole foods over processed foods. Your body needs a variety of nutrients to synthesize your fat burning hormones. And it also needs nutrients to mobilize and burn fat. Keep Thinking Big & Living Bold!

I know that being slim is at the top of your wish list, and it’s a big deal for me as well. Nothing in the world makes me happier than pulling on that new pair of skinny jeans and discovering that it fits like a glove—woo hoo! When it comes to good health, however, I know that being at my ideal weight is just part of the picture. That’s because being truly healthy is a lifestyle—not just a number on the scale. And today, I want to talk about seven of the most important elements of that lifestyle. Eat right. We all know people who live on low-cal frozen meals, diet sodas, and nonfat yogurt. Many of them are dragging through life with bad skin, bad hair, a bad mood, and zero energy. In addition, we all know people who live on junk—a bowl of sugary cereal for breakfast, a burger and fries for lunch, a super-sized soda in the afternoon, and pizza for dinner. These people may stay slim for a while, but eventually they crash and burn, developing a big belly, sleep apnea, or even diabetes. Why are both of these groups of people—the low-cal, low-fat dieters AND the junk-food junkies—so unhealthy? Because they’re not feeding their bodies the foods their cells crave. So here’s the first and biggest step toward glowing health: EAT REAL FOOD. Banish fat-free pseudo-foods, artificial sweeteners, fake flavors, soy Frankenfoods, and junk foods from your kitchen. Say “no” to drive-through meals, over-processed frozen meals (even if they claim to be “healthy”), and barcoded foods with ingredients you can’t even identify. Instead, eat the cleanest and highest-quality meat, poultry, seafood, and eggs you can afford. Load your plate with nutrient-rich veggies, and toss in a handful of berries or half a grapefruit. Include a dose of healthy fat in every meal, and add healing collagen to your diet with collagen shakes and bone broth. I know that eating like this takes more effort than microwaving a “healthy” frozen meal or scarfing down a fast-food taco. But it’s the #1 key to getting slim, energetic, and healthy—and glowing health is a very big reward for a few extra minutes in the kitchen. Get a handle on your stress. Your body is wired to respond to the stresses your early ancestors faced—for instance, a raging thunderstorm or a rampaging bear. However, it’s NOT designed to handle the constant grind of today’s world, from job pressures to bills to family crises. This modern-day stress never lets up, and it can grind you down over time. It can hike your cortisol levels, giving you a “cortisol tire” even if you’re slim everywhere else. In addition, it can wreck your skin and hair, leave you bitchy and depressed, and even age your cells faster. I wish I could wave a magic wand and get rid of your stress, but I can’t.  However, I can tell you how to take control over it: by practicing simple, powerful stress-busting techniques every day. Here are some of my favorites: Meditate. Do breathing exercises. Do yoga or Tai Chi. Read a book. Start a journal. Take up a new hobby. Watch a funny show. Call a good friend. Play with your dog, your cat, or your kids. Also, get a little outdoor time each day. A quick hit of Mother Nature—whether it’s planting some herbs in your garden, walking the dog, or simply admiring the flowers outside your office at work—can ratchet your stress down fast. Finally, stop volunteering for every bake sale, school field trip, or office project. You know my mantra: Strategize your yesses! If you’re overwhelmed, make a list of everything you’re doing, and start chopping things off that list. Every time you do this, you’ll reclaim more “you” time that you can use for activities that lower your stress and truly make you happy. Move all day long. We’re made to move, but these days we spend hours every day sitting instead. Whether we’re commuting to work, sitting in the office, or parked on the couch watching TV, we spend far too much time with our bottoms in a chair. One result of this is what I call “flat butt.” That’s when your bottom gets saggy and droopy, like a deflating party balloon. However, far worse things than “flat butt” can happen if you sit all day long. Too much sitting leads to weight gain, insulin resistance, poor posture, low muscle tone, and a host of other health problems that doctors refer to collectively as the sitting disease. What’s the answer? In addition to working out at least three or four times each week, get in the habit of moving every hour. At work, stand up and do some stretches, climb the stairs instead of using the elevator, and visit coworkers rather than emailing them. At home, dance to your favorite music or walk around the room as you watch TV. (A step tracker can motivate you to up your game.) All of this is easy, and all of it will help keep your body young, slim, and healthy. Get your shut-eye. Sleep rocks!  Getting a good night’s sleep enhances your immune function, refreshes your brain, brightens your mood, and keeps your metabolism working efficiently so you burn off those calories. However, I know it can be hard to get enough zzzz’s when you’re busy and stressed. Here are some tips that can make it easier: Set a bedtime. It’s easier to fall asleep when you sack out at the same time each night. Turn off your devices at least one hour before bedtime, because the blue light emitted by them messes with your melatonin levels. If you can’t bring yourself to shut your devices down, use blue light-blocking glasses. (Some devices also have a blue light-reducing setting.) Create a bedtime ritual. For instance, set aside an hour to write in your journal, take an Epsom salt bath, read a novel, or chill out with some soft music. Drink a mug of bone broth with dinner. The glycine in the broth will help to soothe and relax you. Above all, prioritize sleep. Remember that it’s not just “down time”— it’s your body’s rest, refresh, and repair time, and getting enough of it is far more important than catching up on a few chores or watching the late show. Tackle those toxins. Tons of nasty chemicals are lurking around your home in cleansers, scented candles, bug sprays, yard care products, and detergents. They’re even hiding in your soaps, shampoo, and makeup! Luckily, it’s easy to swap out toxic products for clean ones. If you aren’t sure which brands to buy, check out the Environmental Working Group’s Skin Deep cosmetics database and their Guide to Healthy Cleaning. Also, clean up your water. If you can’t afford a whole-house filtration system, get point-of-use filters for your faucets and showers. Create a supportive inner circle. Forget about being popular (seriously, that’s SO high school!). Instead, cultivate a small group of friends who will make your life better. Here’s how to recognize these people: They leave you feeling energized. They make you feel better about yourself, rather than worse. They really listen to you. They cheer you on when you’re working to get healthier, and steer you straight if you’re acting in unhealthy ways. Friends like these don’t just make you happy; they help keep you healthy as well. A good social network can reduce your stress and even lower your risk for high blood pressure and obesity. As you’re cultivating your inner circle, ease out the people who don’t share your values or who take too much advantage of you. It’s fine to be friendly with these people, but draw the line when it comes to being friends. Be kind to yourself. It always amazes me that we strive so hard to be kind to others, and yet we’re frequently cruel to ourselves. This is especially true for over-achievers, who are constantly beating themselves up over every perceived flaw. To be truly happy and healthy, you need to stop this self-bullying and start being as kind to yourself as you are to others. Here are some tips for doing this: Stop thinking of mistakes as failures. Instead, think of them as life lessons, say “next,” and move forward. Quit the negative self-talk, and send yourself positive messages instead. For instance, rather than saying, “I need to lose weight because I look terrible,” say, “I want to lose weight because I deserve to be healthy.” Do something nice for yourself every day. This may actually be a difficult habit to cultivate if you’re used to spending all your time trying to please your kids, your partner, your parents, or your boss. To make sure you don’t skip this random act of self-kindness, set a daily reminder on your phone. Finally, stop comparing yourself to other people. Instead of wishing you were more like them—richer, more beautiful, more talented—focus on being the best YOU that you can be. You’ll be amazed at how this simple shift in attitude changes your life for the better. — Put all of these seven strategies into play, and you’ll be healthy and happy from head to toe. And every one of these smart moves will help you get slim and stay slim as well… so your healthy, happy body will look awesome in those skinny jeans! Keep thinking Big and living BOLD!

One of the first things I tell my patients is to eliminate dairy foods from their diets. And I won’t kid you; many of them totally freak out. Going dairy-free isn't easy. “Seriously?” they say. “It’s hard enough to give up bread, pasta, chips, and soda. Now you want me to stop eating cheese, milk, and yogurt, too?” Well, yes… I do. You know why? It’s not because I’m a mean person. It’s because cutting dairy out of your diet is a very smart thing to do (even if you just eliminate it temporarily to see if it’s causing you trouble). The truth is that most of us simply aren’t designed to metabolize dairy foods. As a result, these foods can cause bloating, gas, diarrhea, or constipation. They’re also terrible for your skin, because they’re highly inflammatory. Moreover, these foods are big culprits when it comes to congestion and stuffy noses. (One friend of mine says her son “snorts like a big hog” whenever he drinks milk.) In addition, they can worsen asthma in some susceptible people. And if you’re worried that cutting out milk will leave you with brittle bones, think again. The Harvard Nurses’ Health Study, which collected data from more than 77,000 women for 12 years, found that drinking milk offered NO protection against fractures. In fact, drinking more milk appeared to raise the risk for some fractures! Now, you may be worried that going dairy-free will prevent you from getting enough calcium in your diet. However, all of the following non-dairy foods are great sources of calcium: Broccoli Bok choy Salmon Sardines Oranges Sweet potatoes Seaweed Sesame seeds Blackstrap molasses Figs Add these foods to your diet regularly, and you’ll cover all of your calcium needs. (For more on dietary sources of calcium, check out this chart at godairyfree.org.) If you want extra peace of mind, you can take a daily vitamin and mineral supplement that includes calcium. Do be aware that dairy foods are a little addictive, because they contain protein fragments called casomorphins that can bind to the opioid receptors in your brain. As a result, it may take a little while to break the dairy habit. Be patient, and those cravings will eventually vanish. In the meantime, fight your cravings by making smart swaps for your favorite dairy foods. For instance, if you find yourself longing for a bite of cheese, reach instead for filling, satisfying foods such as cashews, olives, guacamole, or hard-boiled eggs. And if you’re missing your favorite dairy desserts—for example, ice cream or puddings—search out delicious dairy-free alternatives. You’ll find loads of them online, including recipes like Meyer Lemon Custard and Espresso Gelato With Chocolate Chips on my own website. Want still more inspiration to go dairy-free? Here’s a luscious panna cotta recipe from Dr. Kellyann’s Bone Broth Diet. One bite, and you’ll never crave the dairy version again!   Panna Cotta with Balsamic-Soaked Strawberries Prep Time: 5 minutes • Cook Time: 3 minutes • Makes 10 servings Panna Cotta: 1⁄2 cup cold water 2 tablespoons unflavored pasture-raised beef gelatin, such as Great Lakes Gelatin 1⁄4 cup unsweetened apple juice 2 cans (14 ounces each) full-fat coconut milk 2 or more teaspoons pure vanilla extract Strawberries: 4 cups fresh strawberries 2–3 tablespoons balsamic vinegar To make the panna cotta: Put the water in a small bowl. Pour the gelatin into the water and let stand for about 1 minute to soften. Heat the apple juice in a medium saucepan over medium-high heat. When the juice simmers, add the gelatin mixture and stir until completely dissolved. Remove from the heat and stir in the coconut milk and vanilla. Pour into 10 ramekins or custard cups and refrigerate for 3 or more hours, or until firmly set. To make the strawberries: Wash, cut off the caps, slice the berries, and place in a medium bowl. Pour the vinegar over the berries, stir, and let stand for 5 minutes. Refrigerate if not serving immediately. To serve, run a knife around the edge of a ramekin and tip the panna cotta onto a small plate. Top with the berry mixture. ENJOY! Keep thinking Big and living BOLD!

No doubt about it—summer can be cruel to your skin. You’re probably defending yourself already, with floppy hats and sunscreen. But did you know that... INFRARED LIGHT THERAPY can also help keep your skin smooth and beautiful? Here’s what the research shows: A study in the Journal of Cosmetic and Laser Therapy reported significant improvements in skin appearance after just 12 weeks of sauna skin therapy using LED near infrared technology. Benefits included reduced wrinkles and crow’s feet and better overall skin tone, including enhanced softness, smoothness, elasticity, clarity, and firmness. Researchers and physicians from NASA and the Medical College of Wisconsin investigated the effects of near infrared (NIR) LED light on wound healing. They found that NIR LED light promotes faster cell regeneration, wound healing, and human tissue growth. Studies show that LEDs (like those found in Sunlighten’s mPulse saunas) stimulate white blood cell production and collagen growth by increasing energy at the cellular level. Used as part of a sauna skin therapy program, Sunlighten infrared saunas can help you fight back against skin aging.  Sunlighten’s Solocarbon 3-in-1® is the only infrared sauna heater on the market with LED near infrared light therapy. It even comes with an anti-aging program based on scientific research. Here’s what an infrared sauna can do to rejuvenate and purify your skin: Acne Infrared saunas can improve the appearance of acne scarring and may actually help reduce acne in the first place. Acne typically results from a build-up of oil on the skin, and if you produce lots of oil, that can lead to constant breakouts. Infrared saunas cause you to sweat from infrared heat—not actual heat—which can help clean out those clogged pores. When your sauna session is complete, a quick face wash ensures that your pores don’t clog up again. Skin Detoxification Infrared saunas are clinically proven to reach deeper into your skin, effectively removing toxins including heavy metals. Solocarbon technology heats your body to the core, pulling out toxins that can lead to a host of health issues. Learn more about infrared saunas and skin detoxification now. Tone and Texture In a study done in 2006, doctors looked at the impact of infrared on collagen and elastin, two of the most important components of healthy skin. They found that both collagen and elastin increased after exposure to infrared, and all patients included in the study reported enhanced skin texture, less roughness, and improvement in color. If you’re serious about having beautiful skin, it’s time to fight back against age, acne, toxins, and sun damage. Visit Sunlighten today, and discover how you can make this cutting-edge technology a powerful part of your personal skincare regimen! Keep thinking Big and living BOLD!

Is someone you love suffering from Alzheimer’s disease? If so, you know how devastating this tragic disease is—not only for the people who suffer from it, but for their friends and families as well. That’s why we fear it even more than cancer, heart disease, Type 2 diabetes, or stroke. But here’s something you might not know. Increasingly, scientists are calling Alzheimer’s disease by another name: Type 3 diabetes. The scientist who coined this term—Suzanne de la Monte, a neuropathologist at Brown University—discovered that rats with insulin resistance (the forerunner of diabetes) “developed an Alzheimer-like disease pattern, including neurodegeneration.” Dr. de la Monte says that Alzheimer's has "virtually all of the features of diabetes, but is largely confined to the brain." Dr. de la Monte’s findings are consistent with the fact that diabetics have a much higher rate of Alzheimer’s disease than non-diabetics.  They’re also in line with research showing that people with high blood glucose levels are at elevated risk for dementia even if they don’t have diabetes. Recent studies are shedding still more light on the connection between Alzheimer’s and insulin resistance or diabetes. For example: A 2017 study found that the fluctuations in fasting plasma glucose and HbA1c (a long-term blood glucose measurement) that are common in diabetics are independently associated with a higher risk for Alzheimer’s disease. A 2016 study of patients with mild cognitive impairment (MCI) concluded that Type 2 diabetes “may accelerate cognition deterioration in patients with MCI by affecting glucose metabolism and brain volume.” Another 2016 study found that “glucose levels in the diabetic range are associated with reduced cortical thickness [ a sign of brain atrophy] in Alzheimer’s disease-vulnerable regions as early as middle age.” Given the link between blood sugar problems and Alzheimer’s, it’s no surprise that along with a skyrocketing rate of diabetes, we’re seeing more and more cases of Alzheimer’s disease. With as many as one in three Americans predicted to have diabetes by 2050, we may be facing a massive epidemic of Alzheimer’s in a few decades. The good news: Type 3 diabetes is PREVENTABLE Is there any good news hiding amongst all this bad news? Luckily, the answer is a resounding YES. Just as you can slash your risk of diabetes by changing your lifestyle, you can cut your risk of developing Alzheimer’s disease by making healthy choices. While certain genes can raise your risk for Alzheimer’s disease (especially the early-onset type), environment is a stronger factor for the majority of people—and that’s something you can change. What’s more, the lifestyle changes that help prevent Type 2 and Type 3 diabetes will lower your risk for other age-related diseases as well—from cancer to stroke to high blood pressure. So it’s a big win all around. Here are my top ten suggestions for warding off both Type 2 and Type 3 diabetes: 1. Cut the carbs. This is absolutely crucial. A high-carb diet spikes your blood sugar all day long, leading to insulin resistance—so reduce or eliminate grains and sugar, and eat healthier carbs like sweet potatoes and beets only in moderation. Instead, center your diet around lean proteins, loads of non-starchy veggies, healthy fats (more on this in a minute), and small amounts of fruit, and you’ll get the nutrients you need while keeping your blood sugar low. 2. Lose the belly. You already know that a spare tire puts you at risk for diabetes—but it also doubles your risk of developing elevated levels of amyloid, a  sticky protein that forms the plaques seen in Alzheimer’s. To take those extra pounds off fast, try my Bone Broth Diet. 3. Move, move, move. Exercise lowers your insulin levels and keeps your blood vessels in good shape—a must for a healthy brain and body. 4. Avoid nitrites and nitrates. Dr. de la Monte believes that these are major players in Type 3 diabetes. Luckily, it’s easy to find nitrite- and nitrate-free bacon and lunch meats these days (my favorite brand is Applegate). 5. Supplement wisely.  Getting adequate amounts of nutrients ranging from magnesium to vitamin D can help protect you against diabetes. Even if you eat a good diet, a multivitamin and multi-mineral supplement can offer extra protection. Also, take a good probiotic/prebiotic supplement to keep your gut healthy—because a healthy gut translates into lower inflammation, and a lower risk for both Type 2 and Type 3 diabetes. 6. Spice up your life. Many herbs and spices have powerful anti-inflammatory effects—and some, like turmeric, can lower your blood sugar as well. 7. Eat good fats in moderation. Eat healthy fats like avocado oil, olive oil, pastured butter, and coconut oil every day, because your brain needs these good fats to function. However, don’t overdo even these healthy fats—a few tablespoons a day will do the job. 8. Sleep tight. Getting a good night’s sleep helps keep your metabolism humming and your blood glucose levels low. Also, if sleep apnea is a problem for you, get it addressed because it’s a risk factor for both diabetes and Alzheimer’s. 9. Stub out that smoking habit and limit alcohol. Both of these go without saying, right? 10. Rein in your stress. Chronic stress can play a role in Alzheimer’s disease, and it can also throw your blood sugar way out of whack. Read my tips on cutting that stress down to size. Follow these simple steps, and you’ll have an excellent chance of making it into your 70s, 80s, and even 90s with a sharp brain and a good memory. In addition, you’ll cut your risk of Type 2 diabetes to nearly zero. How awesome is that? Is dementia reversible? It’s exciting to know that you can take active steps to help prevent both diabetes and Alzheimer’s disease—and that’s not the end of the good news. A few years ago, researchers at UCLA reported something even more astonishing: Following a healthy, low-carb lifestyle may sometimes partially or fully reverse “irreversible” dementia. The researchers enrolled ten patients in the early stages of Alzheimer’s in a program based on eliminating simple carbohydrates and gluten (and, for some patients, all grains) and focusing on nutrient-rich foods like fish, vegetables, fruits, and coconut oil (supplemented with nutrients including B12, CoQ10, vitamin D, and DHA). Participants also took probiotics to optimize their gut health, underwent fasts to normalize their insulin levels, practiced meditation and yoga to reduce stress, exercised, and slept for eight hours a night. In short, they basically made the same lifestyle changes I just outlined. The result: Within just a few months, nine of the ten patients reported that their memory was far better or even completely normal. This was a small study that needs to be replicated, but the initial findings are nothing short of amazing. — I’m always preaching about how good food and a healthy lifestyle are the best medicine, and there are no clearer examples than Type 2 and Type 3 diabetes. The best way to dodge these bullets is to take control of your health—and the sooner you start, the better off you AND your brain will be. Keep thinking Big and living BOLD!