Blog

Phones and tablets are our best buddies these days – but at nighttime, they need to sleep alone. Here’s why. Ah, bedtime. Time to slip on our jammies, curl up with a good book, send a few last texts to our friends, and then turn out the lights. And what's the last thing most of us do? We plug our electronic devices into their chargers on the nightstand so we can grab them first thing in the morning. That's exactly what I used to do. But now, I make my phone and my tablet sleep in another room. No, we didn't break up. I still love them dearly, and we'll always be together. (Well, at least until the next models come out.) But I recently found out that in the sack, our relationship just wasn't healthy. Why? Because they messed with my hormones. And they did this in ways that could make me gain weight, cause me to lose sleep, or even put me at higher risk for diabetes. I know it sounds crazy, but it's true.  Here's the story. The light emitted by your phone or tablet alters your levels of melatonin, your "sleep" hormone. Normally, this hormone rises at night and drops during the day. But when you expose yourself to certain colors of light at night -- including the blue light emitted by screens and by devices you're charging -- you mess with this cycle.  This is a very bad thing, because melatonin plays a crucial role in everything from how long you sleep to how hungry you are. In fact, new  Pretty girl lying on her stomach in bed using a smart tablet How serious is this problem? An earlier study found that mice exposed to even dim light at night gained 50 percent more weight than mice kept in total darkness. The light-exposed mice also started showing signs of glucose intolerance, the first step on the path to diabetes. So... what's the solution? Here's what I recommend. As much as you can, do your electronic reading, texting, and work during daylight hours -- the time when your melatonin is supposed to be low. (Also turn off the TV as early as possible.) Charge your tablet and phone in a separate room. Yeah, it's a pain to have to jump out of bed and grab your phone if it rings at 2 a.m. (I've cussed more than once when I stubbed a toe making that mad dash.) But if it keeps you healthier and thinner, it's worth it. Banish other lights as well. If there's a streetlight outside your window, get blackout curtains. And if light from other rooms in the house sneaks in under your door, put a towel there to block it. If you need to use a nightlight, put a red bulb in it. Red light doesn't mess with your melatonin levels. If you have to be around electronic devices at night, or there are other lights you can't block, try taking supplemental melatonin. Just be sure to buy a high-quality brand. I know that if you're used to having your phone and tablet right at hand at night, parting with them -- even for a few hours -- is hard. We've all experienced electronic "separation anxiety." But trust me: When you turn off your devices early in the evening, and exile them from your bedroom at night, you'll sleep better. Better yet, you could stay thinner and healthier. And don't worry: They'll still love you in the morning. Keep thinking big and living bold! -Dr. Kellyann **Article from HuffPost

My response to fat shamers is: Shame on them. The truth is that if you’re constantly battling the urge to overeat, the most likely culprit isn’t a lack of willpower. It’s a hormone called leptin.  I was in LA last weekend for an impromptu consult. I had the opportunity to spend time with a beautiful woman who was every bit as strong and smart as she was lovely. Her husband, an actor, was concerned because she was depressed. She was withdrawn and gaining more and more weight. He’d never seen her like this. Let’s face it, Hollywood is more looks-centric than a lot of places, so a weight problem is magnified there. Everyone around this woman had been making comments about her weight. Friends said, “Maybe you should get surgery.” Even her doctors made a point to tell her, “You need to do something about that.” When I spoke with her, I felt gripping pain.  This remarkable woman looked at me with shame written all over her face and stated, “I know, I’m weak and it’s my fault. I just can’t control what I eat.” It’s easy to see why this woman is depressed. She’s a victim of fat shaming, something that I see more and more often these days. It’s happening online, on podcasts, on radio and TV, and through all sorts of media. For some reason, many people think it’s just fine to lecture or even publicly bully people who are overweight. Worst of all, it’s happening to vulnerable children – especially young girls. Well, here’s my message to you if you’re battling extra pounds and you’re experiencing fat shaming. What these people are telling you isn’t just mean… it’s a lie. Here’s the real story. If you’re constantly battling the urge to overeat, the most likely culprit isn’t a lack of willpower. It’s a hormone called leptin. How Leptin Resistance Trips Your Hunger Trigger I call leptin your hunger trigger. When your leptin levels are high, you feel full. When they’re low, you feel hungry. So far, so good. But here’s the problem. If you eat a standard American high-carb diet, you send your leptin into overdrive. Foods like bread, rice, and pasta make your leptin levels spike constantly throughout the day. Over time, your cells get fed up with receiving constant “spam” messages from leptin – and eventually, they tune these messages out. In other words, they become leptin-resistant. It’s as if leptin is repeatedly texting your cells, but they refuse to pick up the phone. When this happens, your cells no longer know that you’re full. Instead, they constantly think that you’re starving. Not just hungry… starving. So they scream out for calorie-dense food, and you can only fight that SOS for so long before you give in. This isn’t your fault. It’s just how you’re biologically wired to survive. So do not feel ashamed if you constantly have the urge to overeat. Instead, tackle the problem at its source: leptin resistance.  How to Make Your Cells Leptin-Sensitive A high-carb diet is the biggest culprit when it comes to leptin resistance. So the solution is clear: Switch to a low-carb diet that focuses on high-quality proteins, veggies, and fats. Also, banish any foods that contain fructose. Animal research links chronic fructose consumption to leptin resistance and overeating. Limit your use of artificial sweeteners as well, because they can cause leptin resistance. And here’s one more tip: Get more sleep. A large-scale sleep study showed that shortened sleep causes levels of leptin to drop, levels of ghrelin (a hormone that triggers hunger in a different way) to rise, and weight to increase.  Above all, don’t let anyone shame you if you have trouble controlling your appetite. And don’t let friends, family members, or doctors bully your children about their weight. If you see that happening, take your inner tiger mom off her leash and let her roar. And here’s one final tip: It takes time to reverse leptin resistance, so keep your fridge filled with healthful low-carb foods you can grab when the munchies strike. Today’s recipe is for a wonderful winter comfort food – done three different ways! – that can really quash those cravings. By the way, did you see my first MindBodyGreen article? Keep thinking big and living bold! -Dr. Kellyann

These days, there are hundreds of apps that can help you stay healthy and take control of your weight. Here are some of my faves. We all know the downside of technology when it comes to health. Spending every day sitting in front of a screen can make backs ache, waistlines expand, and attention spans shrink. So most of us need to limit our consumption of technology just like we have to watch our food intake. But there’s also an emerging positive link between technology and health. Hundreds of smartphone apps and numerous gadgets exist—with more appearing all the time—to help you take control of your health and your weight. In fact, it’s never been easier to develop healthy habits and stick to them. With so many health apps to choose from, it would be impossible to run through them all and choose one or two winners. Instead, I want to mention a few popular ones and encourage you to explore what’s right for you. My Meal Mate With this free app you choose a weight-loss target and then monitor what you eat and how much you exercise. Every week, you’ll get a text that lets you know how you’re doing in terms of reaching your goal. A study of this app by researchers at the University of Leeds found that over a six-month period, overweight participants who used My Meal Mate lost three times as much weight as those who monitored their progress on paper. Because this app was developed in England, many of the brands in the database are specific to the United Kingdom. My Fitness Pal This free app is similar to My Meal Mate and is one of the most popular weight loss apps in the U.S. It makes it very easy to track your daily exercise and caloric intake. It has about 1 million food items in its database, and at a glance you can see how many grams of carbs, protein, and fat each one contains.  You can also easily add new items of your own. Lose It This app works a lot like My Fitness Pal. Lose It has been a popular weight loss app for a while and many find it quite helpful. However, it costs money while My Fitness Pal and My Meal Mate are free.  Fooducate This app isn’t focused on fitness or weight loss, but what it does is important. Fooducate can make you a better shopper by allowing you to enter barcodes of food items at the store and then receive a nutrition grade. When possible, it will give you suggestions for healthier alternatives. This can be an awesome tool for helping kids learn to make smarter food choices. Fitness Builder This app costs money, but it offers two great things when it comes to fitness. First, it gives you access to instructions—text, images, videos, and even a live trainer—for an amazing array of workouts. Second, it makes it phenomenally easy to track your workouts and chart your progress.  Many people find this app incredibly motivating. Fitbit Okay, this isn’t an app at all. It’s actually a small gizmo you clip to your clothes that monitors how many steps you take daily. If you set a target number of steps and then use the Fitbit to let you know how you’re measuring up, you’ll probably find yourself stepping away from the cubicle more regularly. And your body will thank you. You can sync the Fitbit with your smartphone or computer to track your progress.  It’s All About Motivation This is just a tiny sampling of what’s out there when it comes to health-related apps and gadgets. The point is that technology can become a motivating factor in your quest for optimum health. With so much that’s free or inexpensive, you can try things out until you find what works best for you.  And before you know it, you’ll be moving more, eating better, and making smarter choices.   Keep thinking big and living bold! -Dr. Kellyann

I can’t thank you enough. Whether you are a new reader or have been part of my community for a while, my successes are yours. I wanted to thank you for trusting me and continuing to believe in my work. You know I always say, the universe works in an interesting way. What you want, wants you. It’s how natural law behaves. You just have to will what you desire into your presence. Before you know it, people start showing up. One by one. Everyone and everything you need to live out your purpose is standing in front of you. The key is to listen. To watch, to pay attention to everything around you. When you speak to people… give them everything. Be totally present. Don’t ever judge people, as this will not serve you in any way. You never, ever know if the people standing next to you can elevate you – or you can elevate them. The people who can shift your life the most may just be the people you least expect. Living Paleo for Dummies with Co-Author, Melissa Joulwan.   Also, a call from my publisher: My very first book, Living Paleo for Dummies, has become iconic. It’s one of the best-selling Dummies books of all time. Thank you again for all of your support. More good news to come, as I start moving Dr. Kellyann to New York City where I’ll be putting even more plans in motion to help you squeeze out every drop of your purpose before you die. What will you will into your life? It’s all up for grabs.  Keep thinking big and living bold! -Dr. Kellyann

To stay young, you need to protect your DNA. Luckily, you can! Here’s a look at how science may someday make your DNA immortal – along with some tips for slowing down aging in the meantime. We all want to stay young forever, right? So we keep searching for that magic anti-aging pill, potion, or serum. We’ll try anything, from drinking urine to injecting ourselves with sheep placenta. But what if I told you that you don’t need to keep searching for a miracle—because the biggest secret to staying young is already inside you? Today, I want to share the latest scientific discoveries about the changes that happen in our cells as we age—as well as the growing evidence that we can slow the aging of our cells, adding years to our life. It all comes down to telomeres. What are telomeres? Your cells contain your genes in the form of chromosomes, which contain your DNA. This DNA consists of units called bases. At the end of each chromosome is a cap called a telomere. To understand the job of telomeres, think of the plastic caps on the ends of shoelaces. Without those caps, your shoelaces would unravel—and without telomeres, that’s essentially what happens to your DNA. So if you have telomeres to protect your DNA, what’s the problem? Well, like all good things, telomeres don’t last. The somatic cells that make up your organs, skin, bones, blood, and connective tissue divide—a lot. Typically, they do this 50 to 70 times per cell. And with each division, the telomere shortens, until eventually the cell dies. Here’s a snapshot of what happens over time. The telomeres in the white blood cells of newborn babies contain 8,000 base pairs. In adults, that number drops to about 3,000—and in seniors it can get down to just 1,500. And at some point, if nothing else gets to us first, our telomeres shorten to the point where we die of old age. Now, here’s where the story gets interesting… so stay with me. Studies show that telomere length varies from person to person, and people with longer telomeres live an average of five years longer than those with shorter ones. They also have lower rates of age-related illnesses including, strokes, dementia, heart disease, obesity, osteoporosis, diabetes, and some forms of cancer. Why is this fabulous news? Because scientists are closing in on ways to prevent telomere shortening. And in the meantime, there are concrete steps you can take right now to protect these life-saving DNA caps. Better yet, these are the same steps that will keep you feeling energetic, sexy, and strong for your entire life. How do telomeres reverse the aging process? Scientists know that reproductive cells (sperm and eggs) don’t age and experience telomere shortening. That’s because these cells have a protective enzyme called telomerase. Somatic cells have the gene to produce this enzyme too, but they don’t do it. However, researchers are exploring whether it’s possible to get somatic genes to produce telomerase and thus stop the shortening of telomeres. In effect, this might make cells immortal and end the aging process. Wow. Of course, there may be a catch. In theory, this could create other problems such as the risk of immortalizing cancer cells. But so far, researchers have successfully used telomerase to get human cells to divide way beyond the usual limit, and to do it without becoming cancerous. So it looks like science is on to something, and effective anti-aging drugs might become a reality within the next decade or two. Don’t wait until it’s too late to take care of your telomeres If you’re like me, you don’t want to look and feel two decades older by the time there’s a miraculous treatment for aging. And we’ve all heard about future miracles that never arrived. After all, we were supposed to have flying cars by now, right? I hear you. And luckily, there’s no reason to wait! That’s because research is beginning to show that we actually have the power to lengthen our telomeres. How to keep the length of your telomeres for anti-aging? Eat whole foods to fight aging with your telomeres.  The best foods for telomeres include foods with nutrients like turmeric and fish oil, which have telomere-protecting properties. Anti aging telomeres are extended with exercise. Engage in exercise every day and avoid sitting as much as possible. Keep your heart rate up to keep the length of your telomeres. Manage stress to gain the anti aging benefits of your telomeres. Everyone manages stress different but I find the best stress relief to come through yoga-based stretching or meditation. A strong network lessens the aging of telomeres. Having a group of people who care about us is essential for reducing the stress that may cause telomeres to shrink. What is the science behind lengthening telomeres? Now, let this sink in for a minute: Science is actually proving that simply eating well, exercising, dialing down stress, and hanging out with supportive “peeps” can make us younger on a cellular level. How cool is that? And here’s the flip side of the story. We already know that oxidative stress—damage to our DNA that contributes to shortening our lives—can stem from obesity, not getting enough exercise, stress, smoking, and drinking too much alcohol. These things accelerate telomere shortening. So it just makes sense to let go of what we know contributes to aging and illness and embrace what cutting-edge science shows will keep us young. Don’t you love it when age-old wisdom turns out to be miraculous? And if you read my columns regularly, you know that the steps for protecting your telomeres are exactly the same steps that empower you to feel young and energetic—and look “hot”—every day of your life. So take good care of those telomeres. If you do, you won’t just live longer; you’ll have a blast during those extra years. Keep Thinking Big & Living Bold!

It’s fun to fit into sexy jeans or a little black dress. But here’s the biggest reason to slim your waistline: It can help you live longer. Admit it, ladies. We all want to whittle our waists so we can totally rock a little black dress. We want the other women in yoga class to hate us for flaunting sexy abs. And we want to slide into our jeans instead of lying on the floor gasping for breath as we battle that zipper. (Yeah, I’ve been there.) But now there’s an even more important reason for you to make a slim waist a top priority: It can save your life. This week, a shocking finding by British researchers made headlines around the world. The researchers studied nearly 93,000 women, using a simple metric: skirt size. Here’s what they found. Women who gain a skirt size every decade between their 20s and 60s have a 33% greater risk of developing breast cancer after menopause. Women who gain two skirt sizes every ten years have a 77% greater risk. And breast cancer isn’t the only disease linked to a thickening waist. It also puts you at higher risk for pancreatic, ovarian, and endometrial cancer. Scary? Yes. But don’t be scared. Instead, take action. If you’re fighting the battle against belly fat right now, here’s a simple strategy for victory: Cut sugar, flour, and grains out of your life. And that includes so-called “healthy” grains. These foods make your insulin levels skyrocket, and insulin promotes fat—especially belly fat. Ditch your low-fat diet and instead eat a smart-fat diet rich in foods like avocados, salmon, pastured beef, and coconut oil. Studies show, over and over again, that people lose more weight on a low-carb diet than on a low-fat diet. Center your diet around high-quality proteins and nutrient-dense veggies. These foods encourage your body to form lean muscle mass and burn off fat. Do strength training. Unlike cardio, strength training can sculpt your stomach muscles and turn ”jelly” into lean muscle. An optimal vitamin D level is critically important in minimizing your cancer risk; a study of post-menopausal women showed that maintaining vitamin D serum levels of 40ng/ml cut overall cancer risk by 77 percent. Just by following these simple steps, hundreds of my female patients are transforming their bodies. Within weeks, they lose inches off their bellies. Within months, many go from “apple” to “hourglass” figures. So if you’re on the verge of surrendering to a bigger skirt size, just say no. Better yet, say, “Hell, no.” Instead, commit to following my belly-fat-blasting battle plan for two months. I’m betting you’ll lose a skirt size instead of gaining one. So what have you got to lose? A skirt size. What have you got to gain? A longer life. Oh, yeah. And you can totally rock that little black dress. Keep thinking big and living bold! -Dr.Kellyann  

FODMAPS is an acronym for a collection of foods that cause nasty intestinal symptoms in some people. Here’s how to find out if you’re one of them – and what to do if you are. We’re lucky to live in a time when having special dietary needs or preferences doesn’t make us social outcasts. These days, we can say we’re avoiding gluten, sugar, dairy, and many other things, and generally people won’t bat an eye. In fact, they’re likely to start telling you about their own food challenges. Of the roughly one in five Americans who suffer from them digestive issues , a great number of these struggle with Irritable Bowel Syndrome (IBS), Crohn’s disease, hemorrhoids, and other issues for years, without getting the help that’s available today. IBS can include a variety of symptoms, including nausea, constipation, diarrhea, gas, abdominal bloating and more. To make matters worse, those with IBS can even lead to anxiety and depression. Not much fun, right? But there is a treatment that’s scientifically proven to control symptoms in about three quarters of those with IBS. Meet FODMAPs—They’re Everywhere If you’ve never seen the word FODMAP before, it probably seems pretty strange. It’s actually an acronym for a large collection of foods that many people are sensitive to. And lots of them don’t realize it.   FODMAP stands for: Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols  That cleared things up, right? I didn’t think so. In plain English, FODMAPs are a collection of molecules found in common foods that some people (those who are “FODMAP intolerant”) have trouble absorbing. When incompletely absorbed and digested, these can ferment in the gut, causing symptoms like abdominal pain, gas, diarrhea, constipation and more — the many miseries of IBS. Which Foods Exactly Contain FODMAPs? Unfortunately, FODMAPs are in a wide variety of unrelated foods, including some that are healthy for most people. The list includes: Vegetables, such as asparagus, broccoli, cauliflower and onions Fruits, such as apples, apricots, blackberries and pears Sweeteners, such as honey and agave  Dairy that’s high in lactose, such as soft cheese, milk and cream  Note that this is only a partial list. (A link to one that’s much more detailed is coming up.) What Causes FODMAP Intolerance?  A few causes have been explored, including Small Intestine Bacteria Overgrowth (SIBO) and a lack of adequate enzymes. Even stress — both physical and emotional — can play a role. But while the causes of this intolerance may be varied and still in question, research has found that following a low FODMAP diet can dramatically help the majority of those with gut disorders. How The Low FODMAP Diet Works In a nutshell, the low FODMAP diet involves two phases. In phase 1, you avoid all foods that contain FODMAPs for 6-8 weeks. Here's a chart that tells you the foods you can eat and those to avoid during this phase. In phase 2, you work to identify the types and amounts of FODMAPs your body can handle. This enables you to construct a long-term diet that’s only as restrictive as you need it to be. A Couple Cautions Since the low FODMAP diet is restrictive and meant to address a significant medical condition, I strongly recommend trying it only with the help of a knowledgeable practitioner. Also, if you haven’t been experiencing fairly severe digestive issues, then you’re not FODMAP intolerant. In this case, many of the foods containing FODMAPs, especially the vegetables and fruits, are healthy for you, and it would be unwise to avoid them. So, don’t try this diet if you don’t really need to—that won’t be doing your body any favors. But if you have chronic digestive disorders and feel like a light bulb went on as your read this post, then this diet is definitely worth trying. There are many online resources for learning more about the low FODMAP diet.  Medscape is a great resource, although you do have to be a member to access their articles. Here’s a fairly in-depth article to get you started. If you suffer from IBS, then I hope learning about FODMAPs leads you to relief — and to feeling healthy and energetic again.  Keep thinking big and living bold! -Dr. Kellyann Please feel free to comment below!

Sue B Zimmerman Chris Brogan Dr. Kim D'Eramo John Jantsch Nathan Latka Sue B Zimmerman & Rena Hedeman I’ve been in Boston this weekend speaking at the #STYSBoston Conference (thanks Sue B Zimmerman for the invitation) where I’m helping entrepreneurs discover how they can expand their business through nutrition and fitness. Here’s my message: Good health will not only keep you looking and feeling good, it will keep you productive. Did you ever hear the old adage that most people spend the first half of their life creating wealth, only to spend the second half of their life trying to regain their health? Don’t let this happen to you. Think like an entrepreneur when it comes to your health. Strategize the cost/benefit ratios of taking care of your health or not taking care of your health, and imagine how each scenario will play out in the next 5, 10, even 20 years. Had such an amazing time presenting at the #STYSBoston and learning and laughing BIG time with these exceedingly brilliant minds with their fantastic information.   Check out Nathan Latka - he may be having a bad hair day (above) HA! - but Nate is a world wide social media pioneer and founder of revolutionary Heyo.  He sees the world 10 steps ahead, which when you know what's coming in the world of technology - it's absolutely powerful and stunning. Unbelievable really.  Also, have you heard of Duct Tape marketing? I had the pleasure of working with John Jantsch.  He's a marketing guru and such a lovely person. Finally, I got to meet my soul sister Kim D'Eramo - She's like my carbon copy. Not only is she a hard working ER doc,  she has the most brilliant understanding of the mind body connection and uses holistic treatments to heal and educates her patients. Passionate, brilliant, dedicated. Love her to pieces - be sure to find her book "Thrive Doctors". In addition to enjoying all of the great learning and great people, I’m having a ball exploring Boston. I love this city, especially the quaint northeastern seaboard restaurants.  Had an unbelievable meal last night at Craigie on Main, make sure you check it out if you ever make it to Boston! If you ever want to learn more about Instagram - be sure to follow the guru of Instagram - the famous Sue B. Zimmerman - she will hook you up with the how to's! Keep thinking big and living bold! -Dr. Kellyann

Don’t sacrifice your kiddo’s health for the sake of convenience. Instead, pack these nutrient-dense and easy lunches! It’s hard to believe summer’s over and it’s already back-to-school season. For a lot of us, that means a return to busy mornings of getting the kids ready and out the door on time. And then there will be evenings of trying to ensure the homework gets done and bedtime happens at a decent hour.  With all of that going on, no one has much time to devote to packing healthy lunches! So of course it’s tempting to take the quick and easy route: just jam some Snackables, Gogurts, and a candy bar into a bag and call it done. But if you do that, you may be stealing your kids focus and energy for the day, not to mention their long-term health.  Believe me, as a working mother of two boys, I understand the challenges of keeping things healthy. I know it can seem like preparing healthier lunches would take too much time and effort. But it doesn’t have to. And I’m going to prove it by giving you some simple tips, so you don't have to sacrifice your kiddos’ health for the sake of convenience! What If Your Kid Buys School Lunch?  We all know that what gets offered at the school cafeteria is notoriously bad. So it’s best to pack lunch whenever possible. But if you have an older child who’s determined to buy, (I know my boys were as they got older) your best bet is to educate them. Remember, making healthy food choices starts at home!  So teach your kids the importance of eating healthy proteins, carbs, and fats.  Give them examples of a good meal (salmon, asparagus, and a sweet potato, for example) and a bad meal (French fries, and a candy bar). Describe to them the many ill effects of sugar as well as artificial sweeteners.  And teach them to read labels. Make them aware of how many chemicals are in most packaged food, and stress the importance of not consuming ingredients with names you don’t recognize and can’t pronounce.  Then check in with them about what food options they encountered in the lunchroom and what choices they made. Without nagging or criticizing, congratulate them on their good decisions (“Great job on choosing an apple over that cookie!”) or suggest improvements in an encouraging way (“I know how hard it is to resist potato chips! You could try a handful of nuts instead—a lot of times that does the trick for me and leaves me feeling much better.”).  Finally, Something Every Kid Should Hear One of the biggest things making today’s kids obese and less healthy than they should be is overconsumption of sugar-filled drinks. And artificially sweetened drinks aren’t any safer.  So whether you’re packing your kid’s lunches or trying to get them to make better purchasing decisions at school, you need to tell them this: Skip the soda and drink plenty of water throughout the day! Learning to do this from an early age will dramatically improve their odds for a lifetime of good health. Keep thinking big and living bold! -Dr. Kellyann

  Scarcity is a zero-sum game. Find out why cultivating abundance thinking will make the things you want fall into your lap. I had a very healthy conversation with my colleague JJ Virgin recently.  She’s in the same business space as myself. She’s a totally unstoppable force. JJ’s one of the most successful in our field, and a total inspiration. Do you think she held back with me? Do you think she was “scarce” in our conversation? Not even a little. We chatted about strategies for making the NYT best seller list, how to produce a PBS special, and online products that may be of value.  She could not have been more forthcoming.  When I heard that she had a mastermind for health professionals, I joined. Why?  Because I know the kind of doctors she’s going to attract just from that conversation we had. No matter why you may be thinking scarcity, it’s ok. You can break that pattern. I love Dan Sullivan’s theory on this topic. Dan is founder and president of The Strategic Coach Inc. He’s a visionary for sure, and has spent more than 35 years as a highly regarded consultant and strategic planner to entrepreneurial giants. His insights are unparalleled, and he’s helped many business leaders take their lives to the next level. If I were to describe Dan, I would call him “The Manhattan Monk.” He’s super savvy, in the know, and totally cool, yet has this deep-seated wisdom and depth that I imagine can only come from the big guy upstairs. Dan has an Abundance Model he calls “The Abundance Spiral Progression.” The basic premise is about surrounding yourself with abundance relationships while eliminating scarcity ones. Here’s what I learned from Dan: Scarcity is a zero sum game. You deplete yourself when you go into scarcity thinking. In fact, you have a hugely negative impact on your finances and lifespan. When you think scarce, you believe that one person’s gain comes from another person’s loss, that this is just not how the universe works. It’s ridiculous and can hurt you. Scarcity thinking is a set of emotions that actually form a “system.” Think of this system as a spiral, bringing about this cascade of emotions: Depletion, unfairness, indignation, guilt, and my all-time fave … envy. The bottom line is that as a scarcity thinker, you resent the successes and advantages of others.  And envy? ENVY IS THE EMOTION THAT KILLS ENERGY. In fact, Dan asserts, every one of these emotions KILLS ENERGY. Scarcity thinking will squash you like a bug. Make a conscious effort to be aware and stop the scarcity pattern immediately. As you can see, the emotions it brings about are not attractive and will not draw the people into your life who are going to help you reach your purpose. The scarcity pattern will actually push whatever you want away from you — exactly the opposite of what you were trying to achieve in the first place, right? Here’s what thinking abundance brings about: Gratitude, creativity, cooperation, ingenuity and opportunity. When you pull these elements into your life, everything you want will start falling from the sky. Really. Remember another point that Dan teaches his entrepreneurs: “The universe wants you to be energetic, or it wants its parts back.” Are you feeling what I’m saying here? Don’t pull anything or anyone into your life that’s going to drain your battery. That includes emotions. One last tip from Dan: “Don’t hold onto pain. Learn from the past. Do not re-write pain. Your brain holds onto pain until you give it a lesson. And if you didn’t get the lesson, your brain won’t let you move forward until you finally get it.” So, if you are thinking in the scarcity system, learn the lesson and say … "next!"  Keep thinking big and living bold! -Dr. Kellyann

Happy Labor Day weekend! I’m going to step away from tradition this week and keep this post super short. My entire team is on hiatus, and my hope is you are, too! It’s been a long week. I spent most of my time implementing many new initiatives throughout my businesses, which is not always easy for the team standing on the other side of my vision. To realize your goals, those on your team must also know what you’re aiming for. Otherwise, miscommunications happen, and everyone becomes frustrated. But change brings about interesting parts of people's personalities — myself included. Some thrive, and others feel completely disjointed. Nevertheless, constant growth is a must. Evolving is a must. You can’t avoid future trends, nor can you hide from them. That said, you have to check the pulse and adapt. This, of course, means change. I want to acknowledge everyone that works so hard and passionately for me every day. My team often works long hours  — and many weekends  — to make a difference. Thank you. I couldn’t do it without you! It's great to have a second family! A special thanks to my business partner, Jennifer.  She, her husband and beautiful kiddos welcome me into their home whenever I’m in Michigan. Her family is like my second family and I appreciate the love (and the boat rides, cookouts and home-made coconut ice cream, too!). This “Sweet Heat Shrimp” recipe was created with easy, light, lazy nights in Upper Long Lake, Michigan in mind. If you like the taste of sweetness with a change-up, bold jolt of jalapeno, you’ll love this shrimp, tucked in a "bib" of lettuce. Just as you think you're savoring one flavor, another comes onto the scene! Enjoy!  Keep thinking big and living bold! -Dr. Kellyann

Perspective is an interesting thing. Last weekend was an introspective big picture on perspective. I was tested. I was coming home from LA, and was scheduled to take a 6:30 am flight out of Los Angles International Airport (LAX). If you have never been to LAX in the morning, you had better brace yourself when you do. It’s like the road to nowhere. It’s the ol’ hurry up and wait in the biggest way, with security lines that are longer than Golden Gate Bridge. That’s why I knew I was in trouble. I was staying in Newport Beach, Calif. —  about a 75-minute drive to LAX. When I hopped in my cab outside of the hotel (which was pre-arranged by the hotel front desk) all was good. About a mile into the drive the driver said, “John Wayne Airport?” This is a local airport in Santa Ana, very close to where I was staying, but offers no direct flight back to the East Coast. I informed him, that no, it was LAX I was after. You know how you get that feeling in your gut, like, “Oh, crap, something’s not right.” I got that feeling. The driver after hearing LAX shifted in his seat a bit. I thought, well it is before 4 a.m., so we have plenty of time, but I’m pretty sure his face just tightened up. I pulled my laptop out, started working and decided to re-direct my focus. I looked up a little later when the driver rolled his window down getting prepared to ask for directions. Darn. He got lost. I was late. I missed my fight. Okay, I can deal with this. I tried stand-by, and was ready to hop on the next flight. Or the next. Or the next. But, flight after flight, there was no room! This dance went on all day. I finally got on a flight, which had me on my doorstep just before midnight. Now while I was at the airport, I had to put things in perspective big time because by the time the third stand-by didn’t work out, I started getting frustrated. Okay, let’s call it downright ornery.   I stopped what I was doing and thinking and told myself … seriously? Get a grip! You just had an unbelievable weekend. Learned a ton, met amazing people and are now part of a great mastermind, which will help me to leverage my ideas to better help others. Deal with a little upset and things not going your way. Just deal. I ended up re-framing my mindset and spending the day totally focusing on work and connecting with people with whom I haven’t contacted in a good while. I also had the time to check in on a friend who was hospitalized that weekend, which meant so much to her. All of these calls and re-connecting lead to a plan. You just never know.   DrKellyann.com heads to New York I just left New York after spending the afternoon looking for a studio, which I very well may have found! This is going to help me help you in a big way. It’s just the craziest things happen when you put things in perspective. If I had spent the afternoon being frustrated and angry, none of this creativity or inspiration would have happened. Bottom line: When you declare blessings in your life, you see an explosion of goodness (thanks, Elena … I adore you)! And, the next day when I opened my luggage and saw that someone, somewhere (hmmm TSA) … seemed to have a trunk show that I wasn’t invited to, I needed to remind myself of perspective in a big way because half of my clothes and my makeup bag were gone! I guess having my luggage sit there all day was just too tempting. I suppose I’ll find the items on EBay? I declare I will never check a bag again. Try this exercise this week. When you start to get really frustrated about something, turn frustration into fascination. Discover how to use these moments to really gain perspective. Keep it in check, you know? Becomes sometimes things can really suck. Keep thinking big and living bold! -Dr. Kellyann

Shark Tank is my one must-watch show – so when I got the opportunity to learn life lessons from cohost Daymond John, I grabbed it. And what I learned is that IMPACT starts on the inside. I spent some time this past week with one of the sharks from the hit ABC show Shark Tank. Daymond John is one of America’s best examples of what building a brand should look like without any resources but your mind, heart and pure grit. These are qualities that mean the world to me. If you read this post, about a recipe I created for my dad, you can see why these qualities hit home.  Shark Tank happens to be the one show I always watch, without fail. I have seen every single episode since the first season. If you want to understand anything about business models, product launches, how to get funding for your ideas, if your idea might be a hit or a miss, or how the world’s top billionaires and millionaires think through business decisions, then grab a notebook and pen and watch. It’s what I call the “One-Hour MBA.”  So when I had the opportunity to meet Daymond, one of the beloved stars of the show, I was both intrigued and excited. BTW, I have to give a shout-out to Joe Polish and the Genius Network for the amazing event that presented me with this great opportunity to meet Daymond and many other rock-star euntrepreurs. It was an honor to be in the room with this stunning community. You know, it keeps hitting me like a sledgehammer. The more I get out there, the more I travel, the more people I encounter, it becomes evident that thought leaders and game changers have these undeniable “success symptoms.” They keep grounded, and choose to be a strong role model and use their celebrity to motivate and pay it forward.  Daymond doesn’t think his britches are too big. The guy is a star on one of television’s top-rated shows, has had uber success in one of the toughest industries, and continues to be one of the world’s top branding specialists. Yet if I had to describe Daymond in one word, it would be humble. His authenticity and goodness shines like a brand-new penny. He in every way comes across as attractive, yet I never noticed what he was wearing or how he looked. I noticed he was refined, but I was much more enraptured by his ability to stay on purpose along with his unmistaken good nature.  This got me thinking. Most of the time, we all care about the outside so much. “How do these leggings look on me? This bag, these shoes?” And so on and so on. In fact, the beauty industry alone is a 14 billion-dollar business. Most of us care a heck of a lot about the outside — and so have I much of the time. I don’t hate the idea of wearing Valentino or having some cool highlights tossed in my hair. But if you think about IMPACT — pure thoroughbred impact, what makes sense?  Spending time and resources coaching with someone that will help you achieve your purpose. Spending time to work on grounding yourself and building stronger relationships with the ones you love and want to have a connection with. Finding out what you can do to help others and focusing on making it a point to be grateful.  Also, focusing on what you have, not what you don’t have, and spending time growing in every way you can. Now that makes sense. And the bottom line? Always thinking about how you can evolve. What I learned from Daymond John is the dividends may be much higher focusing on these life practices than on anything else you can do to “look good.” Looking good may be more of a sudden, impactful gut feeling (more visceral) that you experience when you connect with someone, rather than what the rods and cones in your eyes tell your brain to perceive on an external level.  This was a powerful distinction for me, and I hope it adds value to you as well.  We all know and hear that beauty is an inside job, but do we really get the impact of how powerful it really can be to own this statement?   Think about how you show up to the world and what’s really meaningful in the end. Think like a strategist. In the end, where is the true value?  Today and each day this week — even if it’s just for a minute — practice being gorgeous from the inside out. Keep thinking big and living bold! -Dr. Kellyann

You may know by now that my last book, Fast Diets For Dummies, is about fasting. I wrote it because I don't like to feel bloated or fat, I don't like to feel old, I don't like to use the spare drawers in my mind thinking about my weight. I don’t like to get sick. Moreover, sometimes there isn’t a damn thing around to eat, so I’m staring down the barrel of a bag of Sun Chips or nothing (like last Spring when I was flying out of LAX). Instead of telling myself “OMG there is nothing to eat … I’m going to die! I have discovered that going without food once in a while is not going to kill me. In fact, it makes me feel — and look — better!  I was a body builder and a fitness guru in my twenties. While in school, I was “Ms. St. Louis” for a body building show I won. I followed the Arnold Classic every year, and even followed a bodybuilding diet regimen from which my trainers and I did not deviate. This meant every two hours was feeding time, and it was the golden rule of bodybuilding that you never, ever miss a meal. I had the alarm on my sports watch go off every two hours and stuffed that boiled chicken down my throat.  Well, I’ve come a long way, baby! I now know the science and have lived the results of fasting. When I started traveling a lot, I knew I needed to find a system that kept me from going off the rails all the time. For me, that strategy was Intermittent Fasting. Here’s the deal: Intermittent Fasting: Get Lean and Healthy Without Dieting For years, I’ve worked with patients in a constant struggle with food. Often, they feel like they’ve tried everything.  So many diets … so much hype … and SO MUCH frustration. But what if I told you there’s a solution that’s been around since the days of Hippocrates and that might solve your diet battles once and for all?  It’s a simple approach to eating that’s scientifically proven to help stabilize weight, promote healing and increase longevity.  I’m talking about intermittent fasting — a strategy that’s been used as a cure-all for centuries.  But even though it’s old, there’s growing excitement about it.  What Exactly is Intermittent Fasting? Intermittent fasting simply means that for one or two days a week, you take a break from eating (in other words, giving yourself a full 24- to 32-hour fast). The rest of the time, you just follow basic eating guidelines that you already know: consuming lots of healthy fats, lean proteins, veggies and some fruit, and being conscious of processed food intake, and so on.  Intermittent fasting isn’t a diet in the traditional sense — it’s a lifestyle change. Many have found it the ideal antidote to yo-yo dieting and compulsive eating habits.   Making Intermittent Fasting Work for You  If you’ve never tried fasting before, jumping into a full 24-hour fast can be difficult. So you might want to start with a shorter period of time, such as 12 hours.  Also, you’ll need to embrace feelings of hunger. When they come, recognize that your mind is telling your stomach it needs food only because that’s what it’s used to. But foregoing food for a short time is actually good for you. Your body may complain in the moment, but ultimately it will thank you. Of course, any discomfort can tempt you to give up and seek a different approach. So I suggest you make a commitment to yourself to try weekly fasting for one full month before deciding whether it works for you.  Tips for Making Intermittent Fasting Easier Sometimes, making intermittent fasting work comes down to scheduling. Here are a few suggestions: If you plan to fast on a particular day when you also have committed to a social event, simply postpone your fast until the following day. You don’t need to go to bed hungry! When you sleep, you naturally fast. So try fasting from dinner to dinner. (For example, if you finish dinner at 7 p.m., you could begin your fast at 7 p.m. and break it at 7 p.m. the following day.) You should probably avoid breakfast-to-breakfast fasting. This schedule forces you to go to bed hungry, which is never fun. Further, you may get so hungry by the end of the day that you’re tempted to break your fast early (and to do it impulsively with poor choices, such as sugary treats or fast food).  Flexibility is the key to success. When you start, you may prefer lunch-to-lunch fasting. But over time you might find that your schedule changes and you need to switch things up. Go with it! This isn’t about building your life around fasting; it’s about building fasting into your life. What You Should Consume During a Fast You don’t eat anything while fasting. But it’s critical that you drink at least eight glasses of water. This will help you feel fuller and ensure you stay hydrated. In addition, you can drink these non-caloric beverages: Black coffee  Black tea Green tea Herbal teas Sparkling water Although these beverages are okay during a fast, you should keep caffeine consumption to a minimum. I recommend no more than two cups of coffee per day. And no milk, cream, sugar or sugar-free sweeteners!  You may take vitamins and supplements while fasting. But taking them on an empty stomach makes some people feel nauseated. If that happens to you, you might want to take vitamins only on non-fasting days.  What to Eat When You Come Off Your Fast When you break your fast, you should eat the kind of nutritious foods you would have ideally eaten if you hadn’t fasted. Plan ahead for this. Have healthy, easy-to-eat foods ready for the end of your fast. Do not try to shop while you’re fasting! Good foods to have ready for post-fast snacking include: All-natural jerky (beef, bison, ostrich, and so on) Fresh crudités, such as sliced carrots, celery, cucumber and broccoli or cauliflower florets  Hard-boiled eggs Raw unsalted nuts, such as Brazil nuts, cashews, macadamia nuts and walnuts   Knowing When Not to Fast Intermittent fasting isn’t appropriate for everyone. You shouldn’t try intermittent fasting if you’re: Pregnant or trying to become pregnant Immunosuppressed Diabetic Under 18 If you have any health challenges or take prescribed medications, be sure to consult with your physician before giving intermittent fasting a try.  Reaping the Rewards If you haven’t fasted before, intermittent fasting can feel like a big challenge. It’s not uncommon for people to experience headaches at first as well as a variety of emotions.  But it gets better.  And as many studies have shown, so will your percentage of body fat, energy levels, brain function and ability to ward off illness. Think about it, everything needs a rest now and then, including your digestive system. Intermittent fasting is just the ticket! It triggers a nearly miraculous cleansing process throughout the entire body. It not only permits organs and glands a much-needed rest, particularly the digestive system, but it also allows for the body’s natural home-cleaning mechanisms (including white blood cells, enzymes, and so on) to course through your body and take out the trash. That trash, includes anything from damaged cells, metabolic waste, toxins, pollutants, unwelcome bacteria or microbes.  Oh, and by the way? Muscle tissue also enters into a restoration process, as old, damaged tissue is recycled when you enter into a fast. Try it, you’ve got nothing to lose, but a lot to gain! Let me know how it goes. Keep thinking big and living bold! -Dr. Kellyann

It’s my job to be savvy on the latest diet crazes and the latest nutritional research that hits the pike. It’s a lot to juggle, but it’s what you keep me around for, right? I love what I do, and it’s always my pleasure to bring you the freshest information around. Every once in a while, a diet program captures my attention more than the others that hit the news waves. And that’s the case with the ketogenic diet plan. The idea was first tossed on my lap when the gloriously energetic and wonderful human being Jimmy Moore had me on his top ranked iTunes health podcast “The Livin’ La Vida Low-Carb Show.” We had a chat about nutritional ketogenics and about Jimmy’s new book called Keto Clarity. He opened my eyes and ears with one word: Results. When I researched that these results were accompanied by great health and kept you looking spectacular, I was listening. A ketogenic diet is designed to boost your body’s ability to burn fat through nutritional ketosis. You’ll eat more fat, moderate amounts of protein and lower amounts of carbohydrates. One of the advantages of nutritional ketosis: Reduced hunger. By eating more fat, you will stabilize your blood sugar and cut your cravings. Numerous studies have been conducted to highlight the benefits, including: Researchers studied obese individuals who followed a ketogenic diet for a longer period of time than before. They found that patients lost significant amounts of weight while improving their cholesterol levels. (Source) Researchers evaluated low calorie diets versus low carb ketogenic diets for people with diabetes.  They found that patients improved in terms of their blood sugarwhile losing weight. (Source) Researchers compared low fat diets to low carb diets. They discovered that the benefits of very low carb diets (ketogenic) were much greater. (Source) Here are some common questions on Nutritional Ketosis that I get asked in practice: What happens to our body during the ketogenic diet? A ketogenic diet is a way for us to get our bodies into what’s called a “state of ketosis”. Since this diet plan is restricting the amount of carbohydrates entering the body, the liver begins to produce ketones which supercharge your body to utilize fat. When in this state, ketone levels in our blood begin to rise, and blood acidity can increase rapidly (which can have a serious effect on your liver, kidneys, and urine). Doc, that sounds horrible! Why would anyone in their right mind implement this sort of weight loss diet? Well, fear not. When implemented responsibly (and correctly) the ketogenic diet can actually treat a wide variety of health conditions! On a keto diet, a person typically caps their carbohydrate intake at around 50-60g per day. These carbs should come from healthy foods like vegetables. Refined carbohydrates (such as cereals, bagels, pasta, etc) should be avoided. What will I be eating? A ketogenic diet menu includes healthy fats (coconut oil fats and oils, avocado, etc) and protein (chicken, turkey) should make up for the bulk of your food consumption. A well-known rule to follow is what’s called “60/35/5” which equates to the following. – 60 – 70% of your calories come from healthy fat– 25 – 35% of your calories come from protein– 5 – 10% comes from carbs Anything I have to watch out for when eating this way? Don’t go overboard on the protein! This could potentially prevent your body from entering a ketosis state, which means all of your work will be for nothing. But, I like eating Paleo!  Can I combine the two? Paleo plus Keto? The benefits of a Paleo low carb diet range from improved energy to clearer skin. But what if you’re trying to lose weight and have reached a plateau, or are only losing ¼ of a pound or less each week and want to speed up your weight loss safely? To supercharge Paleo plus Nutritional Keto, try this: Keep your total carbohydrates between 10 to 50 grams daily, such as leafy green vegetables, mushrooms and asparagus Maintain your diet high in fats by eating Paleo friendly fats, such as avocado, nuts and coconut oil. No high protein, but smart healthy amounts from protein sources, such as beef, chicken and fish, equal to .7 to .9 grams of protein per pound of body weight. You have got me interested Doc… How do I learn more? Get Jimmy’s book and check out his show! Keep thinking big and living bold! -Dr. Kellyann

How was your week? How about stress? Did you have a stress-free week? Or are you like most people I have seen in practice and in life who operate on constant stress due to something or someone? I get it. I’ll share with you some of my challenges this week. Well, there was work stress. My office in Birmingham, Michigan was flooded as a result of some pretty nasty storms there. If you have ever had to bail yourself out of a flooded home or workspace, you know how "fun" this endeavor can be. This was coupled by an extra-heavy work schedule because I will be out on business most of the upcoming week. There was even more business stress. I had to ditch a company that I have endorsed for the past year because I found that they didn’t make customer service their highest priority. Knowing that customers trust a company based on my endorsement means I want to make sure that they are treated respectfully and responsibly. I had to end my relationship when I discovered that the company did not meet my standards Tip: Read last week's post on having congruent values with everyone in your circle. It can keep your life on track and avoid those loose ends that nag you. There was personal stress: I have made a lot of painful changes in my personal life recently, which has put a different spin on the daily rhythm of my life. It’s like a low level constant sting. Change is pretty awesome and it often accompanies growth. But you have to navigate through some of the stress that new change can bring before you reap the benefits. There was kid stress: My son Michael was taking a bath and I noticed a round red circle on his leg. I took a closer look, and yes. There it was. Every board exam I ever took was staring me in the face. The classic “bull's eye rash” associated with Lyme disease….sigh. Lyme disease isn’t a nationwide disease, so you may not be familiar with it. However, if you live in the upper Midwest or Northeast, you're in danger of getting this nasty illness. If you don’t deal with this situation expeditiously, it can lead to a lot of discomfort. Sounds about a normal week for most of us, right? I’m sure you had your share as well. Here’s the thing: I have learned to compartmentalize stress in a very different way recently. Even though this week came with its fair share of stressors, I decided to still make it a fantastic week. I have made the choice not to let stress control me.  KEY: Not to let accomplishment be synonymous with stress.  This was important. I’ve always had this self-talk: "Of course I have stress. Look at all I’m doing!" That’s not the role model I want to be for my kids or anyone else.  Success is thriving without letting stress take you down. What I’ve learned recently is that you can control the mental and physiological affects of stress. Here’s how you do it: Dial In: Dial into how your body is responding to different stressors. Be really aware. Take time out just for a minute when you feel yourself start to stress and immediately clue in. Ask yourself what’s happening here. Just be aware you are starting to go into a funk. Change Your State: Change your physiology by shifting your body. This will help you change your mental state almost immediately. This may mean exercise, or shifting your body differently. But get your body in a different position. Do that immediately. Stop Stress Talk: Control any negative self-talk and replace with positive thoughts as quickly as you can. Practice saying what I call your “personal tag line.”  That’s a positive statement that is unique to you that keeps reminding you of who you want to be and where you want to go. I know when I stressed out in the past, I would think, gosh, this just isn’t attractive. I don’t want to be that person. That’s where the reminders come in. For Lance Armstrong it’s “Livestrong.” For Muhammad Ali, it’s “I AM the greatest”. Come up with your own tag line that keeps you on track when you start to go into negative self-talk or stress mode (and we all do). Repetition: Practice this drill over and over because repetition is the key here. Rinse and repeat. It really works. As you become more natural in your response with this, when stress hits, you will be more fluid in how you react and stress will diminish greatly. Control your body's stress by controlling the adrenalin. When you stress, stress hormones run through your body. This makes you crave sugar and fat, it ages you and creates hormonal hell. Shift your physiology to change this. That’s the key. Exercise or even shift your body in some way. You also control the adrenalin by regulating your breath. Be aware of your breath and if it is calm or shallow and choppy. Begin to say your personal tag line and regulate your breathing. Find a way to manage stress on a regular basis. I just took an amazing yoga class at EXHALE in Manhattan, and I was reminded how important just being quiet and breathing can be for your body. Whatever will take you down a few notches, you should implement so your nervous system is conditioned to handle stress. One of my favorite things to do in the world is to share a meal with people I care about. These “happy hormones” reduce stress in a big way. Dinner parties, a restaurant with some great local food, it’s a big stress reliever for me. Recently I was feeling a little apprehensive about a meeting I had coming up. I find in life when you need something or someone, they do show up if you pay attention. I met a lovely couple in a café in New York that own an amazing (and quite famous) jewelry store on Madison Avenue in Manhattan called Aaron Basha. The Bashas and I talked as we ate and drank coffee for what seemed to be hours about everything from my upcoming meeting, business, and nutrition to what it takes to flourish in New York. Mr. Basha’s “Be Bold” discussion was one I will treasure forever. The relationship Mr. and Mrs. Basha shared was one of the most grounded and truly beautiful that I have ever witnessed. I keyed in and realized after our time together, any pensive feelings I had or stress had completely dissipated. Find what does this for you. This is key. Enjoy! Keep thinking big and living bold! -Dr. Kellyann

You head to the grocery store and scrutinize the dairy section. Two percent milk, fat-free milk, whole milk: So many choices, so little time. So since you're trying to lose weight, you feel virtuous as you opt for the fat-free version, right? Wrong. The most recent studies show that full-fat foods such as butter, coconut fats and oils, and avocados satisfy your hunger. As a result, you eat less food naturally and lose weight without those killer cravings. Moreover, vitamins A and D are fat-soluble. That means your body needs fat to absorb those nutrients. By choosing fat-free versions,  rather than full-fat,  you're depriving yourself of important vitamins. In addition, many of those reduced fat products such as fat-free cheese contain sugar, cornstarch and similar substitutes linked to conditions ranging from diabetes to metabolic syndrome.  So does this mean that you rush out and fill your refrigerator full of full-fat yogurt, cheddar cheese, cream cheese and milk? Not exactly. Follow these guidelines for health and weight loss success: If you buy dairy products, (which I cannot touch, however I have patients who can tolerate small amounts) choose full-fat rather than fat-free or skim. This will guarantee you get the nutrients and that it will be non-processed. This is an important tip for kids as well. Look for grass-fed options, such as grass-fed butter. Choose foods without added ingredients, such as plain whole milk Greek yogurt rather than the sugary fruit variety. If milk is on the menu: a note about organic: Washington State University researcher Dr. Charles Benbrook conducted a study of approximately 400 samples of organic and conventional milk. During the 18 months of his study, he discovered that: Organic milk contains higher levels of omega-3 fatty acids than other types. Whole milk is higher in omega-3s than fat-free or low-fat milk. What about heart disease and cancer? The most recent studies show no link between saturated fat and heart disease or high cholesterol. In fact, the research points to sugar and carbohydrates such as bread and pasta as the culprits for conditions ranging from high cholesterol to diabetes to colon cancer. A low carb diet, in contrast, with full-fat dairy, meat, poultry, fish, avocado, nuts, olive oil and vegetables, reduces your risk of certain types of cancer and diabetes while accelerating weight loss. Nutritional tip: Full-fats are unprocessed fats, which will always serve you better. There’s just too much research now showing us that full-fats do not cause heart disease. It's the poor quality oils, refined carbohydrates and processed foods that get you in trouble. So, when you think fats, think skinny. Think healthy. Think energy. That's what you’ll find with full-fats. Keep thinking big and living bold! -Dr. Kellyann

A BIG hug to the hundreds who responded to my question: What do you want to know? What can I do to help you live a better life? It has taken me two weeks to sort through all the emails and I’m very thankful that so many of you took the time to answer.  I will always do my best to offer you the most authentic, fresh and useful information. As I read through your mail, my heart was filled with gratitude — I’m thankful that you trust my advice. I take this trust seriously. I stand behind my products, services and values 110 percent, and if I find that anyone in my circle (personal or business) does not share my values, my doorman goes up, the window closes and I’m outta there. I recently had to close the door on a relationship for this very reason – incongruent value systems.  It was painful (and still is). However, I find that letting people into my life with incompatible values is frustrating and tiresome. It’s a true battery drainer. Being who I am and standing firm on my values is not something I can compromise if I want to live an authentic life. And I do! It’s no different than when someone asks me about food. It’s my job to tell them what they need to hear, not what they want to hear. And that’s not easy. People have a lot of emotional anchoring when it comes to food. It involves changing subconscious messages and self-talk people have had for years. When patients start my 30-Day Reset, they ask me, can I have this or that? One of the more popular questions is, can I have almond milk? Eck … well, coconut milk is a way better choice for many reasons (better fat, lower in Omega-6 pro-inflammatory fat and more overall health benefits). However, if you must, I suggest you make your own like I have done here. This way, you’re not compromising as much as if you were to purchase the milk in a store. This will ensure you are avoiding processed ingredients, and it taste fantastic! Check out my Paleo plain,  chocolate, strawberry or mango almond milk. Kids love it, too. Keep thinking big and living bold! -Dr. Kellyann

I hope you are having an awesome Fourth of July weekend! As I take my kids here and there over the summer, I'm reminded just how annoying those roving ice cream trucks are. Even their music has a " crazy town" bent to it! The ice cream truck, though, is actually quite the marketing concept. Think about it. Fill a truck with sugar, find kids and play music until Mom caves. Ice cream, money … score! (Any entrepreneurs reading? Could someone please create a better sound track for these trucks? How about some Cold Play … seems appropriate for ice cream. And, as they’re marketed for kids, how about keeping it fair … could there be a mobile-margarita-magnet for moms? At 4 p.m., the truck goes wherever moms hang out. Makes sense, right?) But now think back to when you were a kid mesmerized by the notion that it would be cruising down your street any minute. It seemed to be surrounded by pixie dust and rainbows!    One of my favorite snags? The orange Creamsicle. I would dance around in the hot sun with my friends — making sure not to let a drop fall. I was pretty sure the reason why summer was created was to eat those orange Creamsicles! Following a recent morning of  seeing patients, I decided to work on my blog outside, where the sun was simply irresistible. After just getting set up, what did I hear in the distance? Yep … that strange, demented music and bells coming from a roving ice cream truck! And right around dinner time. Fantastic. Instead of being annoyed, though, a warm, happy feeling came over me. I was a kid again, chillin’ with my neighborhood pals and acting all Nancy Drew … without a care in the world. I thought, wouldn’t it be cool to capture that great summertime taste, but without all the sugar, dyes and crap? Soon after, I got down to business. Eventually, I not only captured the taste, but made it ridiculously healthy. You read some of what gelatin can do for you in my last post.  Enjoy all of those benefits in this summer breeze of a dessert —  my Orange Sherbet Gelatin. Keep thinking big and living bold! -Dr. Kellyann

Gelatin heals the gut wall immensely. It also improves digestion since it naturally binds to water and helps food move more easily. It supports skin, hair and nail growth. It’s healthy for your joints. It can help decrease cellulite. It’s a fantastic source of dietary collagen. (Side note: Collagen is too large to be absorbed by the skin, so those skin creams are a close second to what gelatin can do to re-boost collagen in the skin.) Cheers to Frank — this Sweet Black Cherry Gelatin recipe is for you! Gelatin up, Frank! The world needs your magical personality and genius touch. Love ya! By the way, did you see my Facebook post with one of my favorite quotes? Check it out here.  Keep thinking big and living bold! -Dr. Kellyann