Full-Fat Dairy Can Help Lower Blood Pressure

In the past, I’ve written extensively about the differences between dairy from cows raised in concentrated animal feeding operations (CAFOs) and those that are grass fed and raised in a more natural manner. Many of the health and environmental benefits associated with raising and consuming grass fed milk and dairy products originate in the cows’ diets.

Grasses are a cow’s natural food, while corn and other grains that are routinely fed to CAFO livestock, are not. When cows eat grains, it alters the composition of their meat and milk.1 This results in an inferior nutritional profile, which dairy pasteurization continues to reduce.2 read more

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4 Ways to Help Find Balance & Grace during Difficult Times

The best piece of advice I’ve received from a friend was to be gracious. To try to find balance and grace in any way that you can. I aim to live by this phrase every day and tackle things one step at a time. But there’s no way we could have predicted how quickly life would change this year.

In 2019, I was blissfully working my job from home in Sports & Active Lifest‌yle Marketing for a globally distributed company halfway around the world. With the help of an amazing full-time nanny, I was caring for my two children, my thirteen-year-old son Noah, and my eight-year-old daughter, Amelia. My husband works as a contractor and we had fallen into a pretty good daily groove, and we adored our nanny, Christina. read more

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Keto Burrito Recipe

keto burrito recipeEveryone loves a good burrito. They’re hearty, filling, and you can stuff them with whatever you’re in the mood to eat. Wrap them up, and they make a convenient and flavorful meal on the go. Can you have burritos when you’re keto, though?

When you’re keeping your carbs low, good burritos can seem out of reach. Traditional flour tortillas send your carb counts through the roof, and inflammatory grains drain you of all of your energy. Other store-bought tortilla options are either just as carby, they have questionable ingredients, or they simply just don’t hold up. read more

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The Best of Muscle for Life: Newbie Gains, Stubborn Belly Fat, and Staying Motivated . . .

As of right now, I’ve produced over 500 episodes of Muscle for Life, totaling over 700 hours of content.

I’ve talked about a huge variety of things related to health, fitness, and lifestyle, ranging from the basics of diet and exercise like energy and macronutrient balance and progressive overload and training frequency and volume to fads like the ketogenic and carnivore diet and collagen protein to more unfamiliar territories like body weight set point and fasted cardio.

Some episodes resonate with my crowd more than others, but all of them contain at least a few key takeaways that just about anyone can benefit from (that’s what I tell myself at least). read more

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Question about Fats and Oils

So upon reading the "Nutrition Facts" labels of the various fats and oils sold to us in our supermarkets, one might think that their listed compositions of relative amount of saturated fat, monounsaturated fat, or polysaturated fat, as well as perhaps HDL and/or LDL cholesterols1, would be enough to gauge approximately how eating it will make one feel, / how healthy or unhealthy it will be…2

For instance, I can at least be fairly certain that using butter as a staple source of fat in a fat-heavy keto diet causes the extra heart strain and pain that some other similarly-composed fats do not is because of its significantly high HDL cholesterol content. read more

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Highlighting two related studies from this year: (1) a large-scale prospective study with a long follow-up period found that dietary fiber was inversely associated with all-cause mortality and (2) a very low-carb, high-fat keto diet decreases the beneficial gut bacteria, Bifidobacteria

https://academic.oup.com/ajcn/article/111/5/1027/5716885 https://pubmed.ncbi.nlm.nih.gov/32437658/

The first one is available for all to read. It finds that "Participants with the highest quintile of dietary fiber intake had 23% (men) and 18% (women) lower mortality compared with the lowest quintile."

Fiber is good for you.

The second is not publicly available but can be found if you know how to use the website, sci-hub. It was "an inpatient crossover study in 17 adult over- weight or class I obese non-diabetic men. Participants were first fed a baseline diet (BD) for 4 weeks (50% CHO, 15% protein, 35% fat) followed by a 4-week KD (5% CHO, 15% protein, 80% fat)". read more

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The Complete Magnesium Manual

magnesiumMagnesium is an essential mineral that doesn’t get the attention it deserves. You’d be hard pressed to find any activity in the body that doesn’t use magnesium in some way. It has literally hundreds of functions.

Cellular energy production, protein synthesis, DNA and RNA synthesis, and cell signaling—which controls the secretion of certain hormones, among other things—all depend on magnesium. It plays an important role in ion channels that allow nerves to fire, potassium and sodium to cross cellular membranes, and muscles to contract. Production of ATP, the energy currency of the body, depends on magnesium. Your heart beats rhythmically thanks to magnesium. read more

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PSA: The Carbohydrate-Insulin Hypothesis is false – Here’s Why

So after seeing multiple posts this week with people claiming, postulating and questioning insulin, and by extension, the role of carbohydrates in the obesity epidemic and general weight gain, it's appropriate to discuss the insulin hypothesis.

I will preface this by saying that this is NOT an attack on low carb enthusiasts or people following a ketogenic diet, it's merely to stop the spread of fake news and misunderstood science.

In rough terms, the insulin hypothesis states that the main driver of obesity and weight gain is caused by the hormone insulin. Insulin is said to block the release of fat and is also known for the storage of fat in adipose tissue. read more

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Dave Asprey — How Ketones May Be Useful Against COVID-19

Dr. Mercola Interviews the Experts

This article is part of a weekly series in which Dr. Mercola interviews various experts on a variety of health issues. To see more expert interviews, click here.

In this interview, Dave Asprey, a Silicon Valley entrepreneur, founder and CEO of bulletproof.com, and author of “The Bulletproof Diet” and “Head Strong: The Bulletproof Plan to Activate Untapped Brain Energy to Work Smarter and Think Faster — in Just Two Weeks,” discusses the role ketones play in COVID-19. read more

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Brigette’s $93 Grocery Shopping Trip and Weekly Menu Plan for 6

Aldi

1 gallon Whole Milk – $0.97

1/2 gallon Unsweetened Almond Milk – $1.65

1/2 gallon Orange Juice – $1.59

1 3-lb frozen Boneless Chicken Thighs – $5.99

1 3-lb frozen Boneless Chicken Breasts – $5.59

1 16-oz pkg Deli Meat – $2.85

1 pkg Pepperoni – $2.19

1 pkg Turkey Bacon – $1.89

1 8-oz Deli Sliced Cheese – $1.33

1 jar Organic Creamy Peanut Butter – $3.45

1 jar Green Olives – $0.79

1 can Black Olives – $1.05

1 box Rice Squares – $1.49 read more

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