BioHacking 🥩

One of the reasons why the average person is walking around bloated and experiences digestive distress is due to the hybridization and fortification of common wheat/grains with iron and other additives. ❗️Here’s a principle that you can keep in mind: nature does not create bad foods, only humans do. And this is the exact case with grains when in 1960 we started creating wheat hybrids with the purpose of the plant being able to survive some pretty harsh climates. As a side note: unrefined grains should never and i truly mean ever be consumed and second of all why grains in ancient traditions were always sprouted. It was because they understood the presence of compounds such as phytic acid in grains (which are contained mostly on the outer covering of grains (and plants in general)) and ways to neutralize them. *End on note* Now the gluten that’s presented in hybridized grains is so hard to digest that it will inevitably lead to your gut taking such as big hit all the way to seriously affecting your gut and your immune system. This is crucial, if you have any gut, hormone, immune system or brain related health issue, you should immediately get off gluten. Or let me put it another way. If you have any health issue, get off gluten for a few months. Also, keep in mind in case that you think that you consuming grains is not that big of a deal, that in modern agriculture, grains are probably the number 2 (soy is probably the number 1) thing that is sprayed with enormous amounts of herbicides such as glyphosate. Most grains are also high in mycotoxins such as ochratoxin and deoxynivalenol. The effects of mycotoxins on human health can be both acute and chronic, provoking problems such as liver cancer and respiratory problems, but also perturbation in the gut, particularly in the intestinal epithelial. ⚡️So in a nutshell: 0. The vast majority of store bought baked goods will be bombarded with bad fats and cheap simple sugars such as high fructose corn syrup, so you can't consume them daily as many people are and expect to be healthy. 1. If it's fortified with iron, do not eat it. 2. If you have any health issue, get off gluten. That's it. 🫵🏼If you read till the end leave a reaction.

Bloating is extremely common, but not normal🚨 Here is why you may be experiencing it, and what you can do about it: Bacterial overgrowth (SIBO) This is where there is an accumulation of bacteria in the small intestine, which interferes with our digestion. This can cause excess gas which leads to bloating, as well as other gut issues. A common side effect is immediately “feeling pregnant” after a meal. Low stomach acid We need adequate levels of stomach acid to properly break down our food and absorb nutrient. If we aren’t breaking down our food properly, it can cause major bloating and other gut issues. Food intolerances There are many to look out for, but some of the most common are gluten, poor quality dairy, high quantities of raw vegetables, legumes, corn and more. It’d be wise to try avoiding these for at least 1 month and see if your bloating improves. Gut dysbiosis This means there is an imbalance of good and bad bacteria in your gut, resulting in gut inflammation and other digestive issues. Having inflammation in the gut can be a major cause of bloating. IBS or IBD Both of these are very common, with IBD being more severe. These can be a result of a multitude of factors, but one of the most common side effects is severe bloating. Bacterial infection Parasites, pathogens and fungal overgrowth are common causes of GI issues, and can be a major factor in bloating. Eating too fast Digestion begins in the mouth, where chewing and salivary enzymes breaks down our food. If we are eating too fast, it less time our food is exposed to these enzymes, making it harder to digest food. If you are dealing with bloating, here are some things you can do: 1. Eat slowly & mindfully 2. Avoid gluten, poor quality dairy, legumes, seed oils, raw vegetables for 1 month 3. If eating grains, switch to sprouted, organic ones 4. Eat smaller portions 5. Go for a walk after a meal Some other things that can be helpful (this depends on your unique situation, not medical advice) 1. Peppermint or ginger tea 2. Supplement digestive enzymes 3. Fermented foods 🫵 If you read till the end leave a reaction.

Dr. Weston A. Price discovered the key to preventing cavities more than 90 years ago. Here's how this one discovery changed everything. How did hunter-gatherers have perfect teeth? They never used fluoride toothpaste or went to the dentist, but they had no cavities and perfect facial development. This is what Dr. Price set out to learn. And what he ultimately discovered. So what did they do for their teeth? Follow a nutrient-rich diet. The same hunter-gatherers who had perfect teeth in the wild had their teeth devasted by the modern diet. So the issue with the modern diet was both: •the lack of nutrients •and the processing of the food An un-natural diet leads to poor dental health: After researching with 14 tribes, Dr. Price pieced together 10 different rules that each tribe followed ❗️ 1. Avoid all refined and denatured foods 🍬 •soda •cereals •seed oils •processed grains •donuts & pastries Get rid of everything in the middle aisles of the grocery store that contribute to disease. They are not found in nature, so we haven't evolved to eat them. 2. Include Animal Foods🥩 •milk •eggs •cheese •red meat •lean protein •seafood All of the tribes ate animal foods. Animal foods are prized for their nutrient density, which allowed the tribes to be extremely healthy. 3. Emphasize nutrient-dense foods🥛🧀 •organ meats •pastured eggs •animal fats •raw dairy •shellfish •fish eggs •fish liver oils Maximize your intake of all of the nutrients, but especially fat-soluble vitamins A, D, E, and K. Your teeth & facial development need them. 4. Eat some animal foods raw; cook most plant foods.🥩🥦 •beef •dairy •egg yolks •fish roe They can be eaten raw, but cook your plants to get rid of plant-defense chemicals. Raw animal foods are more nutrient-dense. 5. Enjoy lacto-fermented condiments and beverages 🥒 •kefir •saurkrat •pickled veggies Great for your digestive system. Fermented foods are easy for the body to digest & assimilate. 6. Prepare seeds, grains, and nuts properly to minimize anti-nutrients and enhance digestibility 🌰 You can still enjoy them. Just make sure they are prepared properly: •fermented sourdough bread •soak your nuts and seeds The same way they did it in the wild. 7. Enjoy saturated fats; avoid industrial seed oils 🌱🛢 Enjoy: •ghee •butter •beef fat •beef tallow •coconut oil Avoid these seed oils: •canola •safflower •sunflower •soybean •cottonseed •grapeseed •corn •rice bran Simple enough, saturated fats taste great too. 8. Consume animal foods from land and sea to balance omega-6 and omega-3 fatty acids 🐄🐟 OMEGA 3s: •salmon •trout •grass-fed beef OMEGA 6s: •seed oils •factory farmed meat Omega 3 > Omega 6 for health 9. Use unrefined salt liberally 🧂 Sea salt is minimally processed and contains trace minerals which are essential for optimal health and hydration. Don't be scared of consuming microplastic-free salt. Salt is the elixir of life. 10. Include gelatinous bone broth in soups, stews, gravy, and sauces 🦴🍜 •soups •stews •bone broth Consume gelatinous foods for their balanced amino acid content and amino acids. Amazing for your digestion and for your skin. You must take back control of your own health! • Buy locally 📍 • Shake your farmers hand 👨‍🌾 • Find the most nutrient dense food on the planet 🌎 If you don't know where or what to buy, check this guide...👇 • https://bit.ly/thegrocerystoreguide Fight the system by becoming an INFORMED CONSUMER 🏆

There are many options for glass-bottled mineral waters so I would say to just make sure that it is those two things: Glass and mineral-filled. Next comes the question of carbonated vs. still. Does it matter? To begin with, many sparkling waters contain added sodium, magnesium, and calcium. This, as we discussed earlier, is a great thing. Sparkling waters can also be digested easier for some, and is often more filling feeling than normal water. On top of that, sparkling water helps flush toxins out of our bodies. The carbonation helps with circulation and flushing toxins to the kidneys faster so they can be filtered out. Overall, sparkling water is a great tool to have on your belt for whenever you may want it. Finally, let’s go back to hydration 🧂🚰 You now know how to properly hydrate with water that has good mineral content. Hydration is often thought of as something where you have to drink ample water. But this can also be accomplished without a sip of pure H20. Fruits, milk, coconut water, broths, teas, and more can be extremely hydrating. These provide the natural water your body needs along with the minerals you crave. Fruits are extremely hydrating, as is milk and everything else previously mentioned. Water is great, but these options can be awesome to help achieve proper hydration. In general, there is a lot to know about drinking water. Water has many powers and many limitations. Know them to never have problems hydrating again.

“Drink more water” Advice that almost everyone reading this has heard at one point or another. But, often, it’s crap. Here is everything you should know about water including how to hydrate, proper filtering, mineral content, and so much more. Drinking a lot of water is outdated advice that you have been told which does not actually help you properly hydrate. If you aren’t drinking the right types of water, along with eating the right types of food, drinking water on end can actually be quite dangerous. For starters, there is hyponatremia. Hyponatremia is basically when you consume too much water without intake of minerals, as well. This dilutes the sodium levels in your body, causing water to move into cells (including brain cells) and causing dangerous swelling. This dilution causes your body to actually become over-hydrated, which leads to lack of performance and, potentially, even life-threatening situations. When your electrolyte (salts) levels are not high enough in the blood, symptoms include: -muscular performance problems -headache -confusion -nausea and vomiting -lack of energy -seizures -coma -even death and so much more For these reasons, is beyond important to hydrate correctly, not just with water. Hydration, most simply, is a balance of water and salt. Osmosis is the process of water moving through cell membranes from a place of lower electrolyte concentration one of higher concentration. When you over-hydrate, you can fill your cells too much and lead to the dangers I touched on earlier. This is why it is essential to not just pound water alone, you need some form of salt to help you properly hydrate. Hold this thought. Before we get back to minerals, let’s chat about the water to consume those minerals with in the first place. First, let’s talk about tap water. Depending on where you are, your tap water may be better or worse than the norm. But, in general, tap water tends to have some significant problems. First off, it can be contaminated. Depending on the source, there can be pesticides and chemicals like chlorine that lead to health problems, of course. Then comes heavy metals. Many pipes are aging and lead to problems like heavy metal contamination. These heavy metals are very hard for your body to get rid of and lead to all sorts of health problems as well. Search for water pipes on the internet and see how disgusting they look. Do you really want to drink this "clean" water? Finally is fluoride 🧴 Fluoride is pumped into most tap water to keep our teeth strong. But, one of the main problems with fluoride is that it has adverse effects on your brain. It can lead to cognitive and memory issues including many neurological problems, watch out. The good news for all of these above problems is that you can filter your water ( these filters are quite expensive ). There are many great filters that can get rid of all of the previously mentioned toxins. If you are purchasing a filter, however, make sure it does get rid of all the toxins INCLUDING fluoride. Once your water is filtered, it is time to go back to mineral discussion. Filtering gets all the toxins out of the water but it also reduces the minerals. It is important to remineralize your water at least some of the time to make sure you are getting enough electrolytes. If you are going to remineralize your water, which I recommend, make sure you use a mineral salt with a full slate of trace minerals. All of those ones you don’t recognize are still important to you. Now that we covered the tap, let’s get into bottled water. My first rule of thumb would be to COMPLETELY avoid plastic bottled water. The microplastics and other toxins will certainly sink into the water you are consuming and, therefore, your body. Instead, opt for glass 🫙💧 Glass bottles will always be more pure than their plastic counterparts and you can literally taste the difference. Which glass bottles, you may ask? Well that depends on sourcing and mineral content.

Your grocery haul and fridge should look like this. These are 7 meals with 250g of meat each 🥩 Now, add a good source of carbohydrates like: rice, potatoes/sweet potatoes, fruit, honey. Also, include a good fat source like: raw milk cheese, avocado, butter, eggs. And there you have 7 healthy meals. You don't need more‼️ Don't spend your money on unnecessary products like bars, shakes, and protein powder. Base your diet on natural foods, and you'll benefit your body and health. You must take back control of your own health! • Buy locally 📍 • Shake your farmers hand 👨‍🌾 • Find the most nutrient dense food on the planet 🌎 If you don't know where or what to buy, check this guide...👇 • https://bit.ly/thegrocerystoreguide Fight the system by becoming an INFORMED CONSUMER 🏆

7 foods YOU NEED TO EAT for healthy skin: The first thing to understand is that your skin needs the following nutrients to be healthy: - Zinc - Biotin - Glycine - Selenium - Thiamine (B1) - Riboflavin (B2) - Vitamin A, C, D, E, and K Now here are 7 foods that contain those nutrients: 1. Collagen 🧪 Important nutrient: Glycine Provides the building blocks for skin elasticity and firmness. Consuming collagen-rich foods like bone broth can support skin structure and promote a youthful appearance. Bonus: combine with Vitamin C They work together: by Vit C oxidizing lysine and proline residues in the collagen molecules. Sprinkle Collagen powder on your citrus fruit. 2. Pasture-Raised Eggs 🍳 Important nutrients: Zinc, Biotin, and Vitamins A, D, and E All of which contribute to healthy skin cell growth, repair, and protection against sun damage. Plus cholesterol builds a nice layer of skin. Raw yolks retain more nutrients. Slonk them raw 3. Oysters 🐚 Important nutrient: Zinc An excellent source of zinc, which is essential for skin cell renewal, wound healing, and maintaining a healthy skin barrier. Oysters also contain copper, which supports collagen production. 4. Beef Liver 🐄 Important nutrients: Vitamin A, Zinc Vitamin A promotes skin cell turnover and zinc aids with wound healing. Eating the liver can also help your own liver which can help with your gut health which is important for healthy nutrient absorption. 5. Seafood 🦑 Important nutrients: Selenium, Zinc, Iodine Fish like salmon and shellfish provide omega-3 fatty acids, and antioxidants like selenium, and zinc, which reduce inflammation, protect against oxidative stress, and support skin elasticity. 6. Berries/Cherries 🍓🍒 Important nutrient: Vitamin C Antioxidant-rich berries like blueberries, raspberries, and strawberries can help combat free radicals and oxidative stress, which contribute to premature skin aging. 7. Sunlight 🌅 Important nutrient: Vitamin D Controlled exposure to sunlight is essential for vitamin D synthesis, which supports skin cell growth, repair, and immune function. However, moderation is key to avoiding overexposure and sun damage. (view sunrise/sunset) ❗️Honorable mention: Avoiding Seed Oils 🌱🛢 Seeds are high in pro-inflammatory omega-6 fatty acids, which can contribute to systemic inflammation and potentially exacerbate skin conditions like acne, eczema, and premature aging when consumed in excess.

☕️🍳Breakfast IS the most important meal of the day! Eating a high protein, nutrient dense breakfast is one of the things you can do, whether you are trying to lose weight or build muscle - Optimal for circadian rhythm - Sets the tone for the day - Your body is more efficient at digesting and metabolizing food early in the day - The thermic effect of food is highest in the morning (calories you burn digesting food) - Shifting eating window earlier improves glycemic control - Protein with breakfast is associated with muscle gain - Protein with breakfast is associated with weight loss - Chugging black coffee on an empty stomach is not healthy - Eating late is horrible for circadian rhythm and sleep quality - Circadian disruption is negatively effect metabolism, glycemic control, energy and more - Eating a high protein breakfast sets leptin status - It's delicious Ending your eating window early>>>skipping breakfast❗️

7 reasons why 70% of Americans are overweight or obese: 1. Overabundance of processed food 🍔 There's 50,000 different products to choose from in your average grocery store today Most of the public is either ill-informed on what these ingredients do to their bodies or do not have the right tools to discern what's healthy vs. what's not 2. Monopolization ♟ 10 companies control practically ALL the food we eat Choice is an illusion These companies are purely drive by profit and will sacrifice your health and quality of life to make a buck 3. Unhealthy fats 🥜 We've demonized truly healthy fats such as butter, ghee, tallow, or coconut oil... ...in favor of industrially processed "vegetable" oils These seed oils are everywhere and a train wreck to human health 4. Bad incentives ❌ Pharmaceutical companies own our food supply Bayer owns Monsanto who owns 80% of all genetically modified seeds Healthcare has turned to sickness management They give us the poison Then sell us the cure. 5. Regulations 📺 Products such as Raw Milk are banned for children consumption... But things such as cornflakes are allowed and even MARKETED towards the youth 6. Sedentary Lifestyles 🧑‍🦽 Humans are moving less than ever before in history The average American only gets about 3,000 - 4,000 steps in a day which is frighteningly low 7. Sugar 🍫 We eat on average around 130 lbs of sugar per year Nutrient dense food is pushed to the side to make room for refined carbohydrates and sugary products The system is rigged against you 🫵 You must take back control of your own health! • Buy locally 📍 • Shake your farmers hand 👨‍🌾 • Find the most nutrient dense food on the planet 🌎 If you don't know where or what to buy, check this guide 👇 • https://bit.ly/thegrocerystoreguide Fight the system by becoming an INFORMED CONSUMER 🏆

🧈 Butter has been demonized for decades. The experts told us it "clogged arteries" But it's actually health-promoting for us if it’s eaten in a moderate amount. For decades we were told that saturated fats found in butter and other foods clogged arteries. And instead, we should consume "healthier" options like margarine. Turns out, margarine is HORRIBLE for your heart health & body. Margarine is a butter substitute typically made by combining water & vegetable oils, such as soybean, corn, palm, or canola oils. Ingredients like salt, colorings, and artificial flavorings are often added as well. If you are not familiar with why you should not consume "vegetable" oils like the ones used to make margarine. They are NOT made from vegetables & cause significant inflammation in your body. Turns out that saturated fats are not what actually cause heart disease. It is more complex than that. For the sake of this piece, it is ultimately chronic inflammation that injures the interior walls of the arteries. The body's adaptive mechanism is to "patch" these injuries with particular types of cholesterol. And margarine is very inflammatory to the body. This is why it created more heart disease. Yes, you read that correctly. Margarine contributed to increased rates of heart disease NOT prevented it! So if you're still consuming margarine or "whipped spread" disguised as butter: STOP! Your body will thank you Now let's talk about the benefits of butter and what type to get. Not all butter is created equal. There's the following: • Conventional Butter • Grass-fed Butter • Ghee • Clarified Butter Let me cover each, and what I'd suggest you purchase. First, if we ask any 5-year-old what cows eat, they will respond, "Grass!" Which is obvious. However, in a conventional CAFO (concentrated animal feeding operation) cows consume some grass and a lot of grains. When dairy cows eat grains, they are more likely to become sick, malnourished, & weak because grains are not a genetically-congruent diet for them. This means butter with fewer nutrients, more omega-6, & traces of the added hormones & antibiotics used to treat the sick animals. Grain-fed dairy is also more likely to contain mold and toxins from moldy grains used as feed. These mold toxins can accumulate in the animal's milk, although less is present in their butter. The grains CAFO cows are fed, are filled with a lot of Omega 6's. The same pro-inflammatory compounds found in "vegetable" oils that margarine is made from. Omega 6's are more pro-inflammatory. You want to limit these. This means that conventionally raised cows that consume these grains, have a higher amount of Omega 6's in their milk. Which is used to make butter. However, grass-fed cows (and therefore grass-fed butter) have routinely had higher levels of Omega 3's in their butter. Omega 3's are more anti-inflammatory in nature. You want more of them. Additionally, looking at the color of the butter you can tell a difference. Conventional butter is more of an off-white color to a very pale yellow. Grass-fed butter is a deep & rich, golden-yellow color. This is caused by higher beta-carotene found in the cow's grass-fed diet. Grass-fed butter's taste is generally richer and more intensely butter-flavored than conventional butter. Grass-fed butter is also softer to cut into. In addition to an increase in Omega 3's, grass-fed butter also contains higher amounts of: • Butyric Acid • Vitamin A • MCT's • CLA • Healthy Cholesterol So What Butter Do I Suggest? It can be found in most grocery stores world wide. It is the brand Kerry gold. Kerry gold butter is made in Ireland. They contract with small farms that raise cattle on grass. The result is all the health benefits I listed above. And the taste is AWESOME!

If you have thought about starting an animal-based diet, I bet one of your biggest worries is... THE COST You don't have to spend a fortune to eat this way This diet consists of: -red meat/fish -fruit,vegetables -eggs -raw dairy How to eat this way for under $15 per day: 🧵🧵 The foundation of our animal-based diet will be: Red Meat 🥩 This will also be the most expensive I aim to eat 1.5 pounds per day If we are on a budget, the cheapest red meat we can get is ground beef The average price of ground beef is $5 per lb Each day we will be spending around $10 to get our meat intake P.s. If you can afford grass-fed meat you should, but it isn't necessary for good health The foundation of our diet is set for only $10 a day We have $5 left to get our daily carb intake up & add in some other beneficial foods But it’s also important to not only eat ground beef everyday. Throughout the week you‘ll also have to get some fish and some other meat like chicken. They will not only give you some more variety but also some other essential nutrients. Pastured Eggs 🥚 I said that you don't need grass-fed when we were talking about ground beef, but when it comes to eggs — You need to get pasture-raised Chickens accumulate the toxins & PUFAs they are fed more so than cows Nonetheless, pastured eggs are only $6 a dozen If you add in 2 eggs daily it will only cost you $1 Egg yolks are full of saturated fats & vitamins Fruit & Juice & Vegetables 🍇🥗 Fruit is relatively cheap, especially if you stay away from things like berries My favorite fruits for a budget are oranges, watermelon, & OJ These are both thick-skinned fruits, so there is much less concern about pesticides You can get a full watermelon for $7 that will last you for a week Adding some oranges or OJ will cost you about $2 a day You can also add some vegetables to your daily meals that’s up to you. Raw Dairy 🥛🧀 Pasteurized dairy can cause issues for many people, so I highly recommend finding a way to get raw dairy It's expensive, but is an absolute SUPER FOOD You can get raw parmesan cheese for about 5,50$. You‘ll need 2 a week which is 1.50$ per day. Raw milk is one of the best ways to heal your gut & immune system — Start drinking/eating this daily if you are struggling with these issues This highly nutritious, animal-based diet will only cost you $15 per day $450 PER MONTH 💰 Plus you are going to save tons of money down the road when you aren't at the doctor with the chronic health conditions most Americans face Buy good food now & save on your health later Invest your money into your own health. Even if you can’t spent 450$ per month for food, try to buy as many whole foods as possible.

6 reasons why an animal based diet 🥩 is optimal for your health: 1) Nutrient Density: Animal foods are the most nutrient-dense foods available. They contain everything we need in the right amount. Beef contains plenty of protein, iron, zinc, B6, B12, potassium, magnesium, riboflavin, niacin, ... 2) Bioavailability: Animal-based sources offer superior nutrient absorption compared to plant-based alternatives: - Vitamin D3 (animal) is more bioavailable than D2 (plant). - Retinol (Vit. A, animal form) more bioavailable than ß-carotene (plant). 3) Protein Power: Animal proteins are complete, containing all essential amino acids in the right quantities. They support maximal muscle growth, repair, and overall body function. 4) Satiety: Animal-based diets are more satisfying and can help curb overeating. The high protein and fat content keep you feeling full and satisfied. Weight loss without being hungry all the time is possible. 5) Healthy Fats: Animal fats like those found in grass-fed beef and pastured eggs provide essential saturated fats and cholesterol, critical for hormone production and cell membranes. A lack of those is associated with Alzheimer's, depression, and shorter lifespans. 6) Cutting out processed garbage: Eating animal-based automatically cuts out 99% of processed trash in the supermarket. No chips, cookies, grains, seed oils, soy... This will reduce inflammation and support the gut microbiome.

3 Tips to start eating Carnivore/Animal Based 🥩 1. Ease into it. Not many people have the will power to drop all their junk food and start a strict eating regime like eating animal based. Like all good things, it's not easy. However, it is very simple. I recommend slowly starting cutting things out of your diet. 2. Be a student. Learn more about the diet everyday. Research the negative side affects that things like seed oils cause to your body. You won't want to eat them anymore once you realize the harm they cause to your body and mental health. 3. Eat what you enjoy. You are not going to stick to a diet when you dread every single meal. Starting to eat more meat can be difficult, but it gets easier over time. Believe it or not, your taste buds will actually change to enjoy the savory fats found in meat within about 1-2 weeks of eating like this. It just takes time. Remember, do the hard the work, especially when you don't want to 💪

Why Eat Grass Fed Beef? 🥩 Grass fed beef has a slightly better nutrient profile compared to grain fed. It has more omega-3 and omega-6 fatty acids which are great for gut and skin health. Grain fed beef can also contain higher amounts of microplastics which are very damaging to testosterone and hormone regulation.  If you can’t afford grass fed beef, grain fed is still a great option. It is just better to eat grass fed to avoid potential side effects and get some extra nutrients. Eating grain fed beef will still be far better for you than eating foods pumped full of seed oils and preservatives.

How to eat Animal-Based at restaurants 🐄 Tip 1: When you arrive at a restaurant hungry, resisting social pressure becomes much more difficult. To avoid this, plan ahead by eating well-raised protein 2-3 hours beforehand. By doing so, you will be making it much easier to stick to your diet and avoid seed-oil-filled food and other non-approved foods. Tip 2: More people are becoming aware of the dangers of seed oils, which means many restaurants are now opting to go seed-oil-free. Plan ahead by knowing which local spots cook with healthy animal fats, and suggest them to your family and friends. You can use a tool like localfats.com to find these restaurants in your area. Tip 3: More often than not, the chef will be happy to make accommodations for your dietary needs. Requests you can make: •Use butter instead of cooking in oil •Use salt only •No sauce •Swap vegetables for a fruit plate Tip 4: Many popular entrees are actually Animal-Based friendly as long as they don’t use seed-oils and even more can become Animal-Based friendly with just a few modifications. Examples: •Bunless burgers •Salt only steak •Smoothies •Seafood platters •Plain sushi •Smoked brisket •Sweet potato fries cooked in tallow

FATS TO EAT VS FATS TO AVOID ✅ FATS TO EAT: WELL-RAISED BEEF 🥩 Your fats should come from sources that contain stearic acid - a crucial fatty acid that will help turn those mitochondria “on” and shift them into a “fat burning” mode. These foods provide a fatty acid profile that lends itself to metabolic health, satiety, optimal cognitive performance, hormone function and more: • SUET • BUTTER • GHEE • FATTY MEAT • BONE MARROW • BEEF TALLOW ❌ FATS TO AVOID: ALL SEED OILS Seed oils contain an unnaturally high amount of PUFAs, they are the primary driver of metabolic dysfunction. 🌱 OILS TO AVOID: • CANOLA OIL • PEANUT OIL • CORN OIL • SUNFLOWER OIL • SAFFLOWER OIL • SOYBEAN OIL • COTTONSEED OIL • RAPESEED OIL • GRAPESEED OIL ❌ FATS TO AVOID: ANIMALS FED CORN & SOY Monogastric animals such as chickens and pigs (and humans) do not have the capability to eliminate or convert excess polyunsaturated fatty acids from their diet. So when they’re fed an evolutionarily inappropriate diet too high in PUFAs, those PUFAs accumulate in their fat. •PIG •CHICKEN •TURKEY •DUCK 🫒 WHAT ABOUT FRUIT OIL? Olive oil, avocado oil, and coconut oil are nowhere near as bad as vegetable seed oils, but do contain compounds such as oleosin and salicylates, which can irritate sensitive individuals. If you are going to consume these oils, make sure you are purchasing them from reputable sources to avoid being cut with seed oils. Leave a reaction on the post if you read till the END ✍️

5 Tips to Optimize Your Sleep 💤 1. Meal Timing ⌛️ Food intake near bedtime (dinner/late-night snacks) is negatively associated with sleep quality. Eating 3 or more hours before bedtime is the sweet spot for most people, but everyone is different, so it may take a bit of experimentation. 2. Lighting ⚡️ Avoiding bright light is essential, especially late at night. Bright lights suppress the release of melatonin and keep us feeling awake. -Use blue light blockers -Turn off devices before bed -Switch to red lightbulbs 3. Temperature 🌡 Sleeping with cooler temperatures can help promote deep sleep. The optimal temperature ranges between 19°C/66°F and 21°C/69°F, but there can be some variability depending on individual preference. 4. Sound 🔊 Do your best to eliminate unnecessary noise from disturbing your sleep. 5. Winding Down 🧘‍♂️ The final piece is winding down at the end of the day. Tips to try: -Read a book -Journal -Meditate -Turn of bright devices -Turn down lights

💬| 20 Statements You Need to Hear If You Want to Lose Fat the *Healthy* Way 1. Every meal should be built around protein 🥩 2. You can still eat carbs and lose weight 🍠 3. Cooking is the most valuable skill you can learn when it comes to fat loss 👨‍🍳 4. Getting sunlight and optimizing circadian rhythm is the most overlooked aspect of weight loss ☀️ 5. Gut health is another overlooked aspect of weight loss; this effects cravings, energy, metabolic health and more 🫃 6. When restricting calories, nutrient density is even MORE important. Less food = less opportunity for nutrients, so make them count 🍽 7. Going on super restrictive, fad diets may allow you to lose weight, but will rarely last forever ❌ 8. Eating whole, unprocessed foods will be more nutritious, easier to digest and keep you more full 🍯 9. Eating a high protein, nutrient dense breakfast is one of the BEST things you can do for your health and weight loss. Ending your eating window early>>>skipping breakfast 🍳 10. Balance each day with a lean and fattier protein. This will keep your overall intake low, but give you enough fat for optimal hormone production 🥓 11. You can lose weight eating “low calorie” processed foods but that doesn’t make them healthy 🥐 12. Keeping your glucose levels steady will help prevent cravings and make fat loss easier 🍬 13. Eating protein before carbs will minimize a glucose spike and prevent you from overeating carbs 🥚 14. Prioritize strength training. The more muscle you have, the more calories you burn while resting. This doesn’t mean neglect cardio either 🏋️‍♂️ 15. 90% of your groceries should be single ingredients 🧈 16. Going for a 10 minute walk after a meal will reduce a big glucose spike from carbs and help digestion 🚶‍♂️ 17. Eat slower and more mindfully; eating too fast will mess with hunger cues, make it more likely to over-eat, and make digestion harder 🐌 18. High quality protein is a hack when it comes to weight loss 🥩 19. Enjoying every meal is key to long term weight loss 🍚 20. You should have a plan of attack going into each week; just winging it is setting yourself up for failure ❌ Leave a reaction if you read this article to the end 🙏🏼

Exercise 🏋️‍♂️ While exercise is great for lymphatic drainage, that is not the only way it helps you detox. Exercise is the great equalizer. You can eat healthy but if you do not physically use your body often, it will fall apart. For this reason, it may be the most important detoxing strategy. There are several ways that exercise helps detoxify the body, but decreasing inflammation may be the most important. Regular exercise can help lower overall systemic inflammation, allowing the detoxification system to function properly. Oh and, as I mentioned earlier, many of our toxins are stored in our fat. Exercise, of course, helps with fat loss. Finally is arguably the most important thing that we do every day. Sleep 💤🛏 Sleeping allows your body to recover from whatever previous activities may have hurt it in the previous day. There is a lot of toxic waste that builds up in the body throughout the day. Sleep is a time when your body works to get rid of them When you do not sleep enough or with high quality, your body is not able to get rid of all of this waste and it starts to build up in the body. There are many problems with our sleep in modern times. The light diet, constant stimulation, dietary problems, breathing issues, isolation, and many more. These make it difficult to get good sleep and many people’s bodies struggle to detoxify as well overnight as they should. In general, it is essential that you are doing what you can to avoid toxins and detox your body. The modern world is full of toxins, so some are unavoidable. Start integrating Liver in your daily nutrition and you'll see how your overall health will improve. The system is rigged against you 🫵 You must take back control of your own health! • Buy locally 📍 • Shake your farmers hand 👨‍🌾 • Find the most nutrient dense food on the planet 🌎 If you don't know where or what to buy, check this guide 👇 • https://bit.ly/thegrocerystoreguide Fight the system by becoming an INFORMED CONSUMER 🏆

Manganese is a trace mineral which is both essential and potentially toxic (as with any other mineral). Manganese for example helps the body form: -Connective tissue -Bones -Blood clotting factors -Sex hormones -Plays a role in fat and carbohydrate metabolism -Calcium absorption -Blood sugar regulation -Supports fertility Manganese is a component of the antioxidant enzyme superoxide dismutase which helps fight free radicals which is necessary for normal brain and nerve function and is necessary for GnRH. The source of manganese that i recommend is maple syrup. 12/13)Sodium/Potassium Sodium is one of the body's electrolytes (minerals that the body needs in relatively large amounts and carry an electric charge when dissolved in body fluids such as blood). Most of the body’s sodium is located in blood and in the fluid around cells. The human body requires sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals. Without enough sodium in your diet you will experience adrenal fatigue, gut problems, insomnia and ED (these are the first symptoms). Obviously do not go all the way to consuming 20 grams of sodium a day. Just do not drink too much water and salt your foods since the best source of sodium is of course salt. Potassium is an essential mineral that is needed by all tissues in the body and an underrated mineral regarding testosterone. Its main role in the body is to help maintain normal levels of fluid inside our cells. Potassium is the main electrolyte in the ICF, and it determines the amount of water inside the cells. Potassium also helps muscles to contract and supports normal blood pressure. Potassium is the third most abundant mineral in the body. The best sources of potassium are: -Avocados -Winter squash -Potatoes -Coconut water