I am an internet entrepreneur and search engine optimization expert. I am passionate about helping people achieve their full potential and live a healthy, happy life. I believe that everyone has the power to create their own success story and I am dedicated to helping people reach their goals. I have a strong belief in the importance of lifelong learning and personal development, and I strive to continuously improve myself in all areas of life.
Many of us replay our past fears and anxieties in our minds on a constant loop. We relive moments that make us feel uncomfortable, anxious, or scared over and over again. This can prevent us from moving forward and enjoying the present moment.
Fortunately, it is possible to let go of these fears from our past. When we release these fears, we open ourselves up to peace and happiness in the present.
Here are some tips for letting go of fears from our past:
1. Acknowledge the fear. The first step is to acknowledge that you are afraid. This may seem obvious, but it is important to recognize the feeling of fear so that you can deal with it effectively.
2. Identify the source of the fear. Once you have acknowledged the fear, try to identify where it is coming from. What specific event or experience from your past is causing you to feel this way?
3. Reframe the experience. After you have identified the source of the fear, it is time to reframe the experience. This means looking at the situation from a different perspective. Instead of dwelling on the negative aspects of the experience, focus on the positive. What did you learn from the experience? What did you gain from it?
4. Let go of the fear. Once you have reframed the experience, it is time to let go of the fear. This may seem difficult, but it is important to release the negative emotion so that you can move forward.
5. Focus on the present. After you have let go of the fear, it is time to focus on the present. Enjoy the moment and appreciate all that you have in your life.
Awareness is the light that guides us through the darkness. It is what allows us to see the beauty in the world, even when the world is at its darkest. Without awareness, we would be lost in the darkness, unable to find our way. Awareness is what allows us to find hope in the midst of despair, and to see the possibility of a better future. It is what gives us the strength to keep going when everything seems hopeless.
What is awareness?
In order to understand why awareness is so important, it is first necessary to understand what it actually is. Awareness can be defined as “the conscious knowledge or perception of something”. In other words, it is our ability to take in information and make meaning of it.
Levels of awareness
There are different levels of awareness, and the level that we operate at can have a big impact on our lives. For example, if we are not aware of our own thoughts and feelings, then we will be at the mercy of them. We may find ourselves reacting to life in ways that are not helpful or constructive, and we may even end up harming ourselves or others.
On the other hand, if we are aware of our thoughts and feelings, then we can choose how to respond to them. We can make conscious choices about what is best for us, and we can avoid making decisions that we might later regret.
Awareness also allows us to see the world around us more clearly. If we are not aware of what is happening, then we may miss important cues and signals. We may also misinterpret what we see, and this can lead to misunderstandings and conflict.
Conversely, if we are aware of what is happening around us, then we can make more informed decisions. We can respond to situations in a way that is more likely to lead to a positive outcome, and we can avoid making choices that could put us in danger.
Awareness is not just about taking in information, it is also about how we process it. If we are not aware of our own biases and prejudices, then we may make decisions based on them. This can lead to discrimination and bigotry, and it can prevent us from seeing the world as it really is.
On the other hand, if we are aware of our biases and prejudices, then we can work to overcome them. We can choose to see people and situations in a more objective way, and we can make decisions that are based on facts rather than on our own preconceptions.
Physical health benefits
Awareness is also important for our physical health. If we are not aware of our own bodies, then we may not notice when something is wrong. We may also be less likely to take care of ourselves, and this can lead to serious health problems down the road.
Conversely, if we are aware of our bodies, then we can take steps to prevent illness and injury. We can catch problems early, when they are more easily treated, and we can make lifestyle choices that promote good health.
In conclusion, by increasing our awareness, we can set ourselves up for success in all areas of life.
No, it’s definitely not too late! I am turning 46 years old this year, and in many ways I look and feel healthier than I did in my 30s.
There are many things you can do to improve your health and fitness at any age. Here are some tips for a healthier and happier life in your 40s.
Get regular checkups and screenings
It’s important to get regular checkups and screenings in your 40s. This is the time when many health problems can start to develop, so it’s important to catch them early.
Make sure to schedule annual physicals with your doctor and get any recommended screenings. These simple tests can save your life.
Personally, I’m also a fan of having control over deciding which screenings I want and being able to do them from home in a safe and cost-effective manner. I use Knowing Labs for my at-home testing.
Healthy eating is important at any age, but it becomes even more important in your 40s. This is the time when your metabolism starts to slow down and you may start to gain weight more easily. Personally my metabolism started to significantly slow down in my late 30s. I was still eating healthy, but love handles and unwanted fat started to appear and was not as easy to get rid of as in my younger years.
First thing I started to do was eliminate processed foods, eliminate refined carbs, and eliminate refined sugars. When going grocery shopping I would primarily focus on sticking to the perimeter of the supermarket, and always selecting organic when possible.
Including a nice mix of vegetables, fruits, and proteins in my meals not only pleased my taste buds with variety, but also kept my body and mind happy. For proteins, I choose grass fed products and stay away from industrialized/ mass produced meats. I’m also a big fan of wild caught salmon (which is an excellent way of getting Omega 3 in your diet).
Keep Your Body Active
As they say, “A body in motion, stays in motion.” Staying active is important for your health at any age. But in your 40s, it’s especially important to focus on fitness because it can help prevent age-related health problems.
One of the best ways to stay active in your 40s is to find an activity you enjoy and make it part of your regular routine. Whether you prefer to workout at the gym or at home, make exercise a regular routine in your weekly activities. Personally, I like to workout first thing in the morning to kick off my day with some good energy and mental focus. I workout five days per week, and I like to mix resistance training with some cardio.
Walking is also a great form of exercise for people of all ages. It’s low impact, so it’s easy on your joints, and it’s a great way to get some fresh air and sunshine.
In your 40s, it’s important to focus on reducing stress. Stress can take a toll on your health, both mentally and physically. It can contribute to weight gain, anxiety, depression, and a host of other health problems.
There are many ways to reduce stress (even something as simple as smiling). Some people find that exercise is a great way to relieve stress. Others find that meditation, yoga, or deep breathing exercises help them to relax. Find what works for you and make it a priority in your life.
It’s also important to focus on healthy coping mechanisms when stress does occur. Avoid unhealthy habits like drinking alcohol, smoking cigarettes, or overeating. Instead, try to find healthy ways to cope with stress, such as talking to a friend, writing in a journal, or spending time outdoors.
Get enough quality sleep
Sleep is important for your health at any age, but it becomes even more important in your 40s. This is the time when your metabolism starts to slow down and you may start to gain weight more easily. Getting enough sleep helps keep your metabolism healthy and can help prevent weight gain.
In my 20s to early 30s I was in the music business and formed some horrible sleeping habits. For years, the late nights and small amount of hour of sleep didn’t phase me much, but as I got older it hit me like a ton of bricks. Improving my sleep was one of the greatest things I did for my mental and physical health.
Maintaining a healthy hormone balance
Hormones play a vital role in our overall health and well-being. They are responsible for regulating many of the body’s functions, including metabolism, reproduction, and mood. As we age, our hormone levels naturally begin to decline. This can lead to a variety of health problems, such as weight gain, fatigue, low libido, and depression.
That’s why it’s so important to focus on maintaining a healthy hormone balance in your 40s. There are many ways to do this, including eating a healthy diet, getting enough exercise, and managing stress. If you think you may have a hormone imbalance, talk to your doctor about testing and treatment options.
The reticular activating system, or RAS, is a network of interconnected brain regions that play an important role in arousal and attention. The RAS is responsible for filtering incoming information and determining which information is most important and should be sent to the conscious mind. This filtering process allows us to focus on the task at hand and ignoring distractions.
RAS also plays a role in our fight-or-flight response, preparing our body for action when we perceive a threat. This response is automatic and happens outside of our conscious awareness. When we are in danger, RAS triggers the release of stress hormones like adrenaline, which increase our heart rate and blood pressure and give us more energy to respond to the threat.
How does the RAS impact our day-to-day life?
The RAS can impact our day-to-day life in a number of ways. For example, if we are constantly bombarded with incoming information, our RAS may have a difficult time filtering out the most important information. This can lead to us feeling overwhelmed and stressed. Additionally, if the RAS is constantly on high alert due to perceived threats, this can lead to us feeling anxious and tense.
The RAS and our fight-or-flight response
As we mentioned before, the RAS plays a role in our fight-or-flight response. This is the body’s automatic reaction to perceived danger and it happens outside of our conscious awareness. When we are in danger, RAS triggers the release of stress hormones like adrenaline, which increase our heart rate and blood pressure and give us more energy to respond to the threat.
This response is essential for survival as it allows us to quickly assess the situation and take action if necessary. However, if the RAS is constantly on high alert due to perceived threats, this can lead to us feeling anxious and tense. This can impact our day-to-day life in a number of ways, such as making it difficult to concentrate or sleep.
How can we support our RAS?
Fortunately, there are a few things we can do to help support our RAS. First, it’s important to try to limit the amount of incoming information we are exposed to. This means being selective about what news sources we consume and limiting our time on social media. Second, we can try to reduce stress in our life by practicing relaxation techniques like yoga or meditation. Finally, we can make sure to get enough rest and exercise, as both of these help to support a healthy RAS.
Applying RAS for manifesting things we want in our lives.
The RAS can also be used to manifest the things we want in our lives. This is done by focusing on what we want and taking action steps towards it. When we focus on what we want, RAS will help to filter out any distractions and keep us focused on our goal. Additionally, taking action steps towards our goal will help to trigger the release of stress hormones like adrenaline, which will increase our energy and motivation. So if you’re looking to manifest your dream life, start by focusing on what you want and taking action steps towards it. RAS will take care of the rest!
Hyperpigmentation is a common skin condition that causes patches of skin to become darker in color than the surrounding area. This condition can be caused by many different factors, such as sun exposure, pregnancy, acne or certain medications. If you are experiencing hyperpigmentation, there are many treatments available that can help improve the appearance of your skin.
The different types of hyperpigmentation
There are several different types of hyperpigmentation, including age spots, sun spots, melasma and post-inflammatory hyperpigmentation. Age spots are small, dark patches that typically appear on the face or hands as people get older. Sun spots are similar to age spots, but they are caused by sun exposure. Melasma is a condition that causes dark patches to form on the skin, most often on the cheeks, forehead and chin. Post-inflammatory hyperpigmentation is a type of hyperpigmentation that occurs after an injury or illness has healed.
Treatment for hyperpigmentation
There are many different treatments for hyperpigmentation, depending on the cause and severity of the condition. Some common treatments include topical creams and ointments, laser therapy, light therapy and chemical peels. In some cases, your dermatologist may recommend surgery or laser resurfacing to improve the appearance of hyperpigmented skin.
Home remedies for hyperpigmentation
There are many natural remedies that can help improve the appearance of hyperpigmented skin. Some of the most effective remedies include grape seed extract, cinnamon, cocoa bean, vitamin C, aloe and quercetin. These remedies can be used alone or in combination with other treatments to achieve better results.
Grape seed extract is a natural antioxidant that helps protect the skin from damage caused by the sun and other environmental factors. It has been shown to be effective in reducing hyperpigmentation and improving the overall complexion of the skin.
Cinnamon is another natural remedy that has been shown to be effective in treating hyperpigmentation. It contains powerful antioxidants that help fade dark spots and improve skin tone.
Cocoa bean is a source of flavonoids, which are plant-based chemicals that have anti-inflammatory and antioxidant properties. These chemicals can help lighten hyperpigmented areas of the skin and improve overall skin health.
Vitamin C is a powerful antioxidant that has been shown to be effective in reducing hyperpigmentation. It helps to lighten dark patches and fade age spots.
Aloe is a natural healing agent that helps soothe and protect the skin. It is also effective in reducing hyperpigmentation.
Quercetin is a plant-based compound that has anti-inflammatory and antioxidant properties. It can help reduce hyperpigmentation and improve overall skin health.
Green tea is another natural remedy that can be used to treat hyperpigmentation. It contains powerful antioxidants that help protect the skin from damage caused by the sun and other environmental factors. Green tea can also help lighten dark patches and improve overall skin tone.
Tips for preventing hyperpigmentation from occurring
There are several things you can do to prevent hyperpigmentation from occurring. Some of the most effective tips include:
Increase antioxidant levels:
Increasing your body’s antioxidant levels by eating raw foods, avoiding sugar, optimizing your zinc levels, fasting, and exercise is a great foundation to start with.
Sunscreen helps protect the skin from the sun’s harmful UV rays, which can cause hyperpigmentation.
Avoid extreme sun exposure:
The best way to avoid hyperpigmentation is to avoid extreme and prolonged sun exposure that actually burns your skin. The full spectrum of the sun can be harmful when overexposed to it, but the infrared spectrum of the sun can actually be good for you because it helps our body to generate melatonin.
See a dermatologist:
If you are experiencing hyperpigmentation, see a dermatologist for advice on how to treat it. Dermatologists can recommend the best treatment plan for your specific condition.
Ho’oponopono is a Hawaiian practice of reconciliation and forgiveness. It is based on the belief that all illness and disharmony in our lives is the result of unresolved past issues with other people. Through Ho’oponopono, we can release these grievances and find inner peace.
I recently became an advanced certified practitioner of Ho’oponopono and it’s a practice that I have implemented in my daily life. In the beginning it was a concept that was difficult for me to grasp because it just seemed too simple. But that is the actual beauty of it. Once we stop overthinking it, and actually start embracing the simplicity of it, that’s when the light bulb turns on and the magic shines.
The Four Steps of Ho’oponopono
This practice involves four steps: acknowledging the problem, taking responsibility for it, making amends, and releasing it.
Acknowledging the Problem
The first step is to acknowledge the problem. This means recognizing that there is an issue that needs to be addressed. It may be something as small as a disagreement with a friend, or as large as unresolved anger over a past hurt. Whatever the issue is, we need to acknowledge it before we can begin to work on resolving it.
Taking Responsibility for the Problem
Once we have acknowledged the problem, we need to take responsibility for it. This means understanding that the issue is our responsibility to resolve. We cannot change what has happened in the past, but we can take responsibility for our part in the situation and make amends.
Making amends is about taking action to resolve the issue. This may involve apologizing to the person we have hurt, or it may be something as simple as making a commitment to change our behavior. Whatever the case, taking action is an important step in Ho’oponopono.
Releasing the Problem
The final step is to release the problem. This means letting go of our grievances and forgiving those who have wronged us. Forgiveness is not always easy, but it is essential to Ho’oponopono. When we forgive, we are freeing ourselves from the past and opening up to a brighter future.
Ho’oponopono can be practiced anytime, anywhere. All it takes is a few minutes of your time and a willingness to let go of your grievances. The next time you are feeling angry, hurt, or frustrated, try Ho’oponopono. You may be surprised at how quickly it can help you find peace.
How do you do it?
As I mentioned earlier, it almost sounds too simple to be true. But here it is…
Once we acknowledge and take responsibility for the problem we start the “cleaning” process. And keep in mind, the problem doesn’t necessarily need to be something that directly involves us. For example, we can become aware of a friend or loved one who might be experiencing a problem (or even a stranger for that matter). What we need to remember is that as long as the “problem” has been brought to our attention, we are now able to take responsibility and start our process of cleaning to resolve that problem for all those who are involved. And there is no need to be letting anyone know that we’re doing this. This is not about taking credit or trying to get pats on our back to boost our ego.
To clean, we simply repeat these four statements:
Please forgive me
I love you
You can say them out loud if you’re by yourself, or just say them in your inner voice. Keep repeating the phrases over and over, but do it with sincerity. You can do this while you’re meditating, while you’re going about your regular activities, while you’re going to sleep, it honestly does not matter how or when you do it, as long as you respect it and do it with meaning. Before you know it, after several days and weeks of practicing Ho’oponopono regularly it becomes second nature. You will find yourself automatically cleansing throughout your day.
You might ask, “Who am I actually saying this to?” The answer is, we’re saying this to Divinity, The Universe, The Higher Power, God (whichever name you personally prefer to use).
Another thing I would like to mention is that the order you say the four statements in is not written in stone. Do not overthink this; just do this as you feel the most comfortable with. Whatever flows the most naturally for you. There is no right or wrong. If you are too stuck on just focusing on the order of the statements, you are missing the point of the practice.
The Benefits of Ho’oponopono
The Ho’oponopono practice offers many benefits, chief among them being inner peace and harmony. By resolving our past issues and forgiving those who have wronged us, we can find a newfound sense of peace and balance in our lives. This practice can also help to improve our relationships with others, as well as our overall health. Ho’oponopono is a simple yet powerful tool that can help us to create a happier, more fulfilling life.
Creating a More Positive Future
Ho’oponopono can help us to create a more positive future. By resolving and forgiving our past issues, we can find a newfound sense of peace and balance in our lives. This practice can also help to improve our relationships with others, as well as the overall health of all those we include in our cleansing practice. Ho’oponopono is a simple yet powerful tool that can help us to create a happier, more fulfilling life.
We all have a shared program of memories that need to be cleaned. When we practice Ho’oponopono, these programs are cleaned and reset back to zero. Not just for us, but also for all those who shared the same program of memories (whether they are physically near you or not).
Think about our program of memories being like a white dry erase board. Every time we write on it, we are leaving residue on the whiteboard. Even after we wipe it with an eraser, you can still notice some smudges left behind. The more we write on it and the more we erase, the more marker residue is left behind. Soon what was once a nice clean whiteboard turns into a dirty board with faded shades of black, red, blue, and green marker ink all over it.
Ho’oponopono is like spraying the whiteboard with the best cleaning fluid and completely eliminating all the leftover smudges of countless memories that were once left behind. It brings the board back to zero. Just like it brings us back to zero – to the way that we originally were created. Free of past memories (problems) that needed to be cleansed and healed.
Dr. Daniel Amen discusses what new research has to say about how our consumption of sugar affects our brain. We already know sugar is addictive and pro-inflammatory. Let’s see how else sugar is affecting our health. And is stevia a better choice?
Living longer isn’t about just adding years to your life. It’s also about adding life to your years. While the science behind longevity and anti-aging medicine is rapidly growing, it can be difficult to know where to start.
In this video, Dr. Halland Chen reveals to Jim Kwik his proactive science-based approach to improving your body and mind.
Dr. Halland Chen is a double board-certified physician and world-renowned health expert specializing in regenerative medicine, longevity, biohacking, and peak performance.
In this video Dr Mike Diamonds breaks down 10 great tasting foods that we can eat that actually help us to burn our stubborn belly fat.
Hi. Dr Mike Diamonds, that’s me.
These are the meals that helped me drop over 30 pounds of fat. Finally getting rid of my love handles, chest fat, and of course my belly fat.
On top of that, what changed for me completely was the ability to eat burgers, egg mcmuffins, bolognese pasta, and even ice cream on a diet.
I’ve implemented these dieting techniques to get rid of my belly fat and overall fat.
10 foods you should be eating to reach these goals. Visually a caloric deficit looks like this. The green area represents lipogenesis; the metabolic formation of fat occurring in response to a meal. The blue area represents lipolysis; the breakdown of fats occurring in response to fasting between meals and during sleep.
Over a 24 hour period these will be balanced assuming you’re not consuming more calories than you expend. Or the blue portions will be larger burning fat if you’re in a caloric deficit. These 10 foods I’ll be sharing with you will help you get in a caloric deficit and at the same time enjoy the foods you’re eating. Finally having your dream physique that you can maintain year round. But before we dive in, a lot of research and editing goes into making a video like this. I work my ass off just; do me one favor – view it in mind gently hit the like button – I’d greatly appreciate it. And if you enjoy this kind of content hit the notification bell if you’re new. Let’s kick it off.
Meal 1 – Zucchini Noodles
For the exact same serving as regular pasta 77 calories 14 grams of carbs and a six of that in pasta one gram of fat and finally six grams of protein. The taste of zucchini noodles is amazing, easy to get your servings end of vegetables, and a great source of micronutrients.
You could eat five times the amount of zucchini noodles to match that of pasta and still add your favorite sauces in lean ground beef. Depending on where you live, you can buy the zucchini noodles or you can make it at home using a spiralizer. Adding whichever toppings you would like – salsa, bolognese, chicken, and even add some low-fat cheese if you like.
With this meal I felt extremely satisfied and immediately felt like I was no longer on a diet.
Meal 2 – Pumpkin
Time and time again research has shown that high fiber diets are essential to include in a fat loss regimen. In a study by Burton Freeman, inclusion of a high fiber diet promotes satiation and prolonged satiety. It aids in long-term compliance to low energy diets and encourages healthy food choices and eating habits.
My personal favorite high fiber food is pumpkin. I’ve incorporated pumpkin because of the enormous amount of volume and high fiber which has helped me tremendously with hunger. Pumpkin also is the closest tasting to potatoes, and in my seven years of training and dieting, I’ve always included this in my diet to get to single digit body fat.
Meal 3 – Dr Mike’s Mack
A major reason why my diets are successful are because of the foods I’m able to eat on the diet. Allowing healthy burgers helps tremendously with compliance and sustainability. It’s close to impossible to eat chicken and broccoli and rice for six months, but what if I promised a burger once a week? Immediately that seems more realistic.
A BigMac contains roughly 550 calories, 25 grams of protein, 45 carbs, and 30 fats. My burger contains 365 calories, 44 protein, and almost double the amount of protein, 26 carbs which is almost half of the carbs, and 8 fats which is a third of the fats of a McDonald’s BigMac.
The main factor that keeps my macros low on the burger is choosing a leaner cut of the burger patty, using low calorie salsa, low-fat cheese can allow you to have an amazing tasting burger.
Meal 4 – Eggs
We love whole eggs. Having them scrambled with toast, boiled, or making a delicious omelet, or having them fried with rice is amazing, but whole eggs contain a considerable amount of calories and micronutrients that come from the egg yolk.
All of the fat soluble vitamins A, D, E, and K in eggs are found in the yolk. In addition to the yolks containing the healthy fats and cholesterol necessary for the production of hormones such as testosterone. When dieting, the yolk can add a considerable amount of fats to the diet that can make it difficult to incorporate.
Introducing egg whites. Four whole eggs contains 28 grams of protein, 2 carb, and 21 grams of fat which totals 312 calories, However 8 egg whites gives you the same amount of protein and carbs minus the fats and the calories come out to 137 calories. A nice breakfast meal would be a protein mcmuffin.
I would use one whole egg and add egg whites for the extra protein, One english muffin, and lean ham to make your own version of the popular mcdonald’s egg mcmuffin. This is an awesome alternative if you want to give the oats a break for breakfast.
Meal 5 – Sugar-free Jello
Jello is a low-calorie food and also high in artificial sweeteners, but low in nutrients. While gelatin supplements may have some beneficial effects on your health, it’s unlikely that jello will provide the same benefits. That being said, because of the low calorie nature of jello and its high volume, incorporating this into diets helps tremendously with satisfying my sweet tooth cravings and makes me extremely full. This was amazing to have in my diet when I was eating under 2000 calories.
Meal 6 – Watermelon
If you’ve followed my journey over the past seven years, you’d be familiar with my love for Oreo cookies. Six Oreo cookies contain 320 calories, 50 grams of carbs, 14 grams of fat, and 2 grams of protein. That doesn’t seem bad, right? However, how about rather eating 1 kilogram of watermelon at less than 300 calories, 75 carbs, 1.5 grams of fat, and 6.1 grams of protein? Because it’s packed with so much water, you can find it to be extremely filling and it’s also filled with vitamins and nutrients.
Meal 7 – Cauliflower Rice
Cauliflower rice and white rice contain different amounts of carbohydrates, calories, fiber, potassium, and calcium. Amongst its advantages, it’s made from one of the healthiest cruciferous vegetables you can get. So it’s loaded with nutrients – including fiber, vitamin C, K, and B6 and potassium. Cauliflower has 25 calories per cup versus rice which has 218 for a cup cooked with brown rice. And if you’re watching carbs, cauliflower has 5 grams per cup versus 46 for a cup of white rice.
Comparing the two, cauliflower rice has a tenth of the calories and compared that to white rice. If you’re looking to add volume to your foods, you can’t go wrong with a substitute.
Before we move into meal eight, nine, and ten if you want to directly support me, the best way to do so is hitting the video with the thumbs up, be subscribed, and comment down below which one of the ten meals you’ll be using.
Meal 8 – Supplements
Now supplements is meal number eight and I’ll explain why. Number one, I highly recommend a multivitamin. Why that is? It’s very likely that you’re going to have micronutrient deficiencies and Perform itself has a high profile in terms of nutrients, minerals, and also has neutropics. I felt amazing using this multivitamin.
Number two, it is also very likely you’re gonna be low in energy when you’re performing in the gym – especially if you’ve been in a caloric deficit for one to two, three, four, and even five months. Now, introducing Pride in my personal opinion the best pre-workout I’ve ever used. It has given me energy in the gym and also allows me to retain muscle tissue just because I feel so much more stronger when I’m using Pride Pre-workout.
Alternatively, you can use Oxyshred. Now, Oxyshred is considered to be a fat burner, however we do know that what Oxyshred’s main ingredient is caffeine. Which suppresses the appetite, it also provides energy and fasted it can provide a lipolytic effect like any other caffeine supplement, but I’ve personally felt in a better mood overall and more energetic using Oxyshred. Having this there’s a bundle of links down below which is 20 off using my discount code diamonds10.
So I highly recommend these, and then finally, there is a whey protein from Isopept. Why? Protein infers many benefits from muscle building, satiety, and also if it’s from HP Labs it tastes amazing so you can mix it with a bunch of different foods from protein oats to making protein pancakes. I absolutely love it. So those are the supplements I recommend. Again link in the description and also using diamonds10 directly supports me.
Meal 9 – Zero Calorie Drink
I’ll explain why. Is that it’s carbonated, it can make you feel full, and also at the same time it keeps your sweet tooth at bay, it makes you feel like you’re not on a diet which is super important when you’re trying to maintain this lifestyle for you know years on. So having some zero calorie beverage can help.
Meal 10 – Protein Ice Cream
Last but not least is a protein ice cream. If you’re in the US, you can try Skinny Cow or Ben & Jerry’s low calorie ice creams. If you’re in the UK, Apple is fantastic. I’m sure you can search these on Amazon and you’ll find where to buy it. I’ve also made protein ice cream at home. I’ll link that video in the description down below. And I eat this one which is fantastic it helps me feel like I’m not on a diet. It contributes to that level of sustainability for me and my clients.
Dr Sten Eckberg breaks down 10 super foods that are claimed to be good for healing a fatty liver. Watch this to make sure you are eating the right ones and avoiding the bad ones.
Hello Health Champions. This is a liver. And if you don’t take really good care of your liver it can turn into a fatty liver a cirrhosed liver and eventually liver failure. Your liver handles over 500 essential functions and it’s the number one organ that will clean out your toxins. It used to be that all fatty liver was caused by alcohol, but chances are that if your liver is fatty today, then it’s because of the foods that you’ve been eating.
I hear so often that people are frustrated with all of the conflicting information out there and there’s a number of YouTube videos on this topic, but I find them all Incorrect and incomplete. So in this video I’m going to help you understand how it really works so you can take care of your liver and stop being confused.
First of all though, we need to talk about what not to eat and here I’m going to talk about some my recommendations, but also comment on some of the myths and misconceptions. So when I looked around, the first thing that I found in many places was sodium. They tell you to avoid salt because it has sodium and sodium causes water retention. Now this is true in a sense because water follows sodium, but it’s only true that it causes water retention if you can’t regulate your sodium. So if you have a hormone problem, if you have an endocrine tumor, or if you have kidney failure to where you can’t regulate sodium, now that is a reason to limit your sodium intake because your body doesn’t know what to do with it. However for the average person, you don’t need to worry about sodium and it really has nothing to do with a fatty liver. So that recommendation is incorrect.
The next one is added sugar. They tell you don’t eat added sugar. I couldn’t agree more because added sugar will increase the liver fat and we’ll talk a lot more about that. So big green check mark on that.
The next thing we see a lot is red meat. And they tell you that avoid red meat because it’s high in saturated fat. Well it is high in saturated fat, but that is not a problem and we’ll talk about that in just a little bit. So that claim is also incorrect.
Also a lot came up about fried foods. To avoid them and they’re saying that this is a bad thing because they’re high in fat and calories. Now I give this a question mark because they are correct; fried foods are not a great thing for the most part because they are using bad oil. It’s not about calories or the amount of fat. It’s the quality of the oils and virtually all fried foods you’re going to find are you using plant oils, vegetable oils, and in order for those oils to tolerate heat (because they’re naturally very heat sensitive), they have to destroy those oils. They have to process them, oxidize them, bleach them, deodorize them and they become toxic and rancid. That’s why you avoid fried foods. If you wanted to have some fried food on occasion and you use a saturated fat like lard or coconut oil, then that would not be a problem.
I want to address this confusion about you are what you eat. All right, that’s not really how it works. And this is why people think that if you eat saturated fat you’re going to store saturated fat in the body. But if we take a look at a cow and we say that the cow, the meat and the cow is the source of the saturated fat, then we know that the cow has a bunch of saturated fat in its body and its meat and tissues, but then the question is, “If we are what we eat, then how does the saturated fat get into the cow?” Because cows don’t eat saturated fat. If the cow is allowed to eat what it wants to eat then it’s going to eat grass and then somehow this grass turns into saturated fat; and that’s called a biotransformation.
So if that happens in the cow then why would it happen very differently in a human? Meaning, not that we eat grass but that the saturated fat in our bodies don’t necessarily come from saturated fat. So in humans it’s also about biotransformations, but in humans the source of it is not grass; it is excess fuel. When we eat more than then we need, then that excess fuel is going to be turned into fat for storage and when that excess fuel is accompanied by excess insulin (because insulin like we’ve said is a storage hormone) and then in humans that is how we end up with our saturated fat. It does not come from the saturated fat that we’re eating and there’s so much confusion on this because people talk about how the studies say that if the liver is full of fat, full of saturated fat, then that liver is insulin resistant. Which is true, but it’s not the saturated fat that caused the insulin resistance, it’s the other way around. It’s the excess fuel and the insulin that creates the saturated fat and now when the liver is congested it becomes insulin resistant.
Now in order for these foods to make sense we need to understand and the real cause of fatty liver and the real cause is overwhelm. When we give the liver more to do than it can handle, then it’s going to get congested and the things congesting the liver are all the substances that only the liver can process. If every cell in the body can process it, it’s much harder to become a burden, but if only the liver can do it now it clogs up pretty quickly. And the first thing that everyone knows about is alcohol and this is why it’s a regulated substance. It’s restricted; they don’t want us to drink a lot, we don’t give it to kids and so forth.
But very few people know about fructose. They’ve heard kind of about sugar, they know sugar is a bad thing, but the real reason sugar is so bad (that white sugar is so bad) is that 50% of sugar is fructose. So if you eat 100 grams of sugar which most people people do in a day, you’re getting 50 grams of fructose which is going to clog up that liver.
The third thing only the liver can do is to process toxins and clean those out and if the liver is already busy with alcohol and fructose, now it’s kind of backed up and it’s not going to be able to process those toxins very effectively. And therefore those toxins build up as well.
And the fourth factor we need to understand is insulin. Now, insulin is the smaller player in this. Insulin doesn’t necessarily cause the fatty liver, but when the liver is already fatty and we have a lifestyle that maintains a high insulin level, now insulin aggravates it. It makes it worse. Insulin is a storage hormone so it’s going to prevent the fat burning in that liver and it’s going to perpetuate the insulin resistance in the liver. So we can’t clean out a fat liver if we still have high insulin levels. And now that we understand the real causes, then it’s pretty simple to know what to avoid.
The first thing, of course, is alcohol because we all know that causes liver failure, but again the second thing is the sugar and we want to avoid all sugar (both the added and the natural) because people have this hang up that added sugar is very different and it’s not. It’s just a quantity that’s different. We’re concentrating it so the quantity builds up faster but even if it’s a natural sugar and you eat a ton of fruit, if you’re just downing the watermelon and the bananas and the mangoes and the pineapple thinking that you’re doing yourself a favor in eating natural fruit, then you’re mistaken because it can still add up and you can still eat a hundred grams of sugar or even 200 grams of sugar from fruit. And then you have to realize that the fructose is the same. The liver doesn’t care if it comes from natural or added sugar. It’s still fructose that can only go through the liver.
So a few berries not a big deal, but don’t think fruit is this saving grace that you’re gonna eat more and more.
The next thing to avoid is starches because starches are made up of glucose that becomes blood glucose that stimulates insulin and, like we said, without any sugar ever in your life you can tolerate some starches and some insulin and some glucose but once you have a fatty liver, once you’re heading that way, now your insulin is much too high and those starches are going to keep driving it up. And this is for both natural and processed. So the processed food is always worse because they have taken away the fiber, they have made that starch even faster to absorb, but there’s very little difference between white rice and brown rice, white flour whole wheat flour. It’s still almost pure glucose.
And then you absolutely want to avoid the foods fried in plant oils. If they’re so-called vegetable oils, you know that is an oxidized toxic oil and that’s the reason to avoid it. It will absolutely damage and put strain on the liver.
And the final thing we need to understand is so many people say that, “well, look at me I eat some starches I eat some rice I eat some potato and I’m doing fine.” And that’s true and we have to understand there’s a big difference between reversing a condition and maintaining health. So if you’re insulin sensitive you can tolerate a certain amount of these foods, even some starch. But if you’re trying to reverse a condition and you have a fatty liver and your insulin levels are super high, then you have to do much much more. You have to be much stricter than a person who’s just trying to maintain their insulin sensitivity number.
Whole grains is an item that makes it onto every politically correct food list regardless of the topic for that list, but is it a health food, is it a superfood? Well most of the time when they promote whole grains all they’re saying is that it’s better than. And what is it better than; it’s a little better than sugar and white bread and that’s not saying a whole lot. Is it because we all know that sugar and white bread is about as bad as it gets? So if something’s a little better than sugar and white bread, that does not make it a health food. In fact, grains have a little bit of fiber and protein and so forth, but most of it is pure glucose. It breaks down very quickly and that glucose becomes blood glucose and stimulates insulin and you have that blood sugar roller coaster that is really not a good idea to make things even worse.
Grains are some of the top allergens of any food out there. There’s so many people, the majority of people are sensitive to wheat. A lot of people are sensitive to gluten. Some people are sensitive to rice and oats and so forth, but it’s very very common. So because of this we’re going to give this food a big red X in general, but especially as far as reversing a fatty liver whole grains are not going to help you. So I’m going to give this a little question mark still though because if you don’t have a fatty liver if you’re insulin sensitive and you tolerate grains well, then you can probably have some right now. Don’t overdo it and don’t think that modern wheat is a good food for anybody, but you may be able to have some. Just don’t think of it as something that’s going to reverse a fatty liver.
Now even though the title of this video has to do with superfoods. And that’s a very very popular concept. People just go crazy for that idea. I want to clarify a few things and I have a real problem with the very word and the concept of superfood. So one question is if we took a vitamin would it be possible to undo a poison? Let’s say that we’re getting some Mercury exposure and we’re getting it on a daily basis, is there any vitamin that we can take to get truly healthy? No, there isn’t. Because as long as we have that exposure we’re going to get sicker and sicker and sicker and maybe that vitamin can help us tolerate it just a little better, but we’re not going to get healthy until we stop the exposure.
Same thing if we have a lake; could we add something to reverse the toxicity of that Lake if all the fish were dying and going belly up? Could we add a vitamin or an antioxidant and all of a sudden those fish would be healthy again? No. If we keep pouring toxins into that Lake there’s nothing we can add that’s going to make those fish clean and healthy until we stop the exposure.
So when we talk about superfood we’re missing the big picture because we’re getting the idea that there’s this miraculous thing like a medication that’s just going to stop things, they’re going to protect me, right? There is no such thing. Now I believe that the only reason that we even buy into the notion of a superfood as a remedy is that we’ve been indoctrinated, we’ve been conditioned for decades into the thinking of an allopathic model. And what is that allopathic model say? It says that if we have a symptom, then we can take something for that symptom so we have a symptom and then we take a remedy now that’s going to have an effect so because of that remedy now we get relief and we’re made to believe that that’s going to make everything okay. But if we understand that that symptom only happened because something isn’t working, then we also understand that that remedy is not actually going to make anything work better because that symptom came about because something is missing or something is interfering. And that remedy is not going to provide anything that’s missing and it’s not going to remove anything that’s interfering. It’s just going to stop the symptom. It’s going to block the signals. So now that we’ve blocked the signal with the remedy we get relief but we also have the continued dysfunction because nothing really changed. We didn’t make anything work better. So we have dysfunction and we have some damage because when something isn’t working, whatever damage is being created is going to be allowed to continue and this is why there is no such thing as a superfood. Because whatever is going on, if it’s a symptom or a fatty liver, we can’t just take a remedy and allow the damage to continue.
We have to do something different and this is where we get into the holistic model. And in the holistic model instead of the symptom and the remedy we do what’s called handle the root cause. Okay, when we handle the root cause we are addressing the real problem. So if there’s something missing, we provide it. If there’s something interfering, we help the body eliminate it and in doing that we still get the relief, we get the same result in that sense, but instead of continuing the damage we have actually handled the root cause.
So now we have improved function. The thing that’s supposed to work is working again so the symptom goes away; not because we block the signal, but because we handled the root cause. And that’s why we want to think of food as good food and there’s bad food. There’s good food that support, there’s bad food that interfere, but there’s really no such thing as a superfood.
Number nine is unsaturated fats. And this is another item that shows up on almost every list. We hear it all day long that saturated fat is bad, but unsaturated fat is good. That’s not really true. All right, but we need to understand when it is and when it isn’t. So the first type of unsaturated is called monounsaturated or MUFA – monounsaturated fatty acids, and this we want to think of as a macro nutrient. It’s something that we eat enough of to give us substantial calories. And these can be things like extra virgin olive oil and we can also get it from meat.
We hear all the time that meat is all saturated fat. When in fact it’s about half. Half of the fat in meat is monounsaturated and about half is saturated. It’s the same in humans. That’s just the way that we store energy. We’re about half of our fat is monounsaturated so so far they get a big green check mark because monounsaturated fats are really good for us as long as they’re minimally processed.
Okay that’s why we talk about the extra virgin olive oil. That’s the first pressing that is done as a cold pressing. They apply minimal heat, minimal pressure so there’s no damage to that oil. Now, the other type of unsaturated fatty acid is called a polyunsaturated fatty acid and here’s where the confusion sets in.
So monounsaturated is relatively stable because it it has one place on the molecule that’s kind of bendy. That is unsaturated polyunsaturated means that there’s more than one place and now this molecule is really really squiggly and that also makes it very unstable. So what they do with these, they’re very unstable they’re highly reactive. so in order to turn them into oil and to fry food and to have salad dressings and not have them taste terrible, they have to process them very very harshly. And now these oils become toxic oxidized and highly inflammatory. So as long as you get your unsaturated fats from things like olive oil and meat you’re good, but when you fall prey to the common recommendation of using more vegetable oil instead of butter and saturated fat, now that’s a huge mistake because now you’re turning this polyunsaturated into a macronutrient. And it is highly oxidized and highly inflammatory. So for that portion we’re going to give it a big red X.
Number eight is soybeans and other types of beans. And these also make it onto almost every politically correct list with phrases like this may help with such and such, or it’s associated with and so forth. And typically when they say that you should eat beans and they say that it can help with things like blood sugar and insulin resistance, now we’re back to the argument that they use with white bread that they’re saying that you know beans are better than. So yeah, I agree beans are better than grain for example, but it doesn’t mean that they’re a good food.
On top of that, virtually all soybean in the world today is GMO (genetically modified) and just like we talked about before about allergens; soy is one of the top allergens. It’s one of the things that people have the most sensitivities to. If you’re sensitive to it, then it causes inflammatory reactions and it is very counterproductive. So I’m going to give this a question mark and an X because I don’t recommend soy to anybody except you get something like organic tofu or miso, but if you are insulin sensitive and you want to have some lentils or some other types of beans and you tolerate them well, then that can be okay. But if you’re insulin resistant with the fatty liver, then beans are not going to help you.
Number seven is oatmeal. It makes it onto a lot of lists and we often hear phrases like “fiber rich foods like oatmeal.” So they’re kind of grouping things together and generalizing without really having any idea of why it would be good. If there’s one piece of research that suggests that oatmeal might help with cholesterol in the blood because it’s better than white bread, now oatmeal becomes a health food. So it’s not the worst. It’s one of the better grains if you have to have a grain. But it is still almost pure starch and it is going to break down pretty easy and turn into glucose. And a lot of people are Gluten Sensitive. And if you don’t buy it with a certified gluten-free oats then you’re pretty much guaranteed to get some traces of gluten in that package. But even if you get certified gluten free, there’s still something called a cross reaction. So a lot of those little markers. A little about the identifying markers on the molecule of oat looks a lot like gluten. So once the immune system has been triggered and a little confused now in a lot of people it’s going to start reacting to oats as well. But like I said, it’s not the worst food. There’s a lot of people that do pretty well with it, but if you’re going to eat oats make sure that they’re steel cut oats because steel cut oats is the whole grain. It’s going to be broken down and absorbed pretty slowly. It’s going to contribute to glucose much much slower than the highly processed. And if you get the instant oats, they’re just barely better than jelly beans. So overall I would give this a red X if you’re trying to reverse liver disease. But if you’re just looking in general and you do pretty well with it, then it’s not the worst food they can eat.
Number six is coffee. And there’s been quite a bit of research done on coffee, but everywhere they report they’re saying things like it may be protective against non alcoholic fatty liver disease. And they’re using phrasing like “associated with”. Nowhere could I find any indication of a mechanism. So they’re saying that we think this is good, but we have no idea why. So in my mind though, then I always want to think what are they comparing it? So in a sense, coffee is just better than something else. And if people drink coffee they probably drink less soda and sweet tea and other things like that so I’m not opposed to coffee. I drink coffee myself. I don’t think it’s a bad thing I’ve never really found any convincing arguments against it. I think if you have weak adrenals, you should not drink six cups a day. But most people can probably drink two cups and be totally fine. Just don’t think about it as some superfood that’s going to help you reverse fatty liver.
Number five is walnuts. And in my mind it’s a good food. It is high in protein and fat. It is low in carbohydrate and as such it’s really no different than most other nuts; especially things like Macadamia and pecans, which are some of my favorites. And when you have something that’s low carb and high fat and protein it’s going to be satisfying it’s going to help you reduce insulin and reverse insulin resistance so in that sense I’m all for it. Just don’t think of it as a superfood that’s going to help fix anything, but again when they put these in lists of superfood and they quote different studies they’re looking for some magical molecule that’s going to start protecting you and reversing disease and it just doesn’t work like that. So overall, we give it a green check mark because it’s a good food. Just don’t think of more as better.
Number four is Omega-3s. And now we’re back to these polyunsaturated fatty acids. These are the polyunsaturateds that we really need. These are essential, but we only need them in very small quantities for specific reasons. One of the best ways to get them is through fish oil, through a supplement, or you can eat the whole fish. And there’s lots and lots of documentation that show the mechanisms and there’s just no doubt that it is anti-inflammatory it reverses it. It addresses the root causes of a lot of the metabolic syndrome. So when we’re talking about fatty liver we’re talking about cardiovascular disease or metabolic syndrome, it addresses the core mechanism in all of those. And for that we give it a big green check mark.
But we’re also going to start asking some questions here because a lot of people think that Omega-3s are all the same. And flax oil, flax seed has a lot of Omega-3s in it, but it’s not the type that we need. We need to convert the flax into something called EPA and DHA and the problem is that if you’re super healthy then you’re reasonably good at converting flax oil into EPA and DHA. However, if you’re not so healthy if you have a lot of oxidative stress and insulin resistance the worse off you are the less flax you’re going to convert into the stuff that you need. So the people who really need it they’re not going to be converting it and therefore flax is not a great source of Omega-3s. Not for that reason, I still eat some flaxseed because I like it. I like to grind it and put it on yogurt with Chia seeds, but I don’t eat it to get the Omega-3s. And I don’t eat more because I think it’s a superfood. And like we said before, we want to think of these very specific Omega-3s. These very specific polyunsaturated fatty acids as a micro nutrient, right? It’s like a vitamin or a mineral or something. We’re not supposed to turn it into energy, we’re not supposed to get large quantities. They’re for very specific reasons. They’re for cell membranes. They’re building blocks and hormone precursors and things like that. And some of the best sources, like we said, is fish. But if you eat good quality eggs you can also get virtually all your Omega-3s. The right ones from eggs. And if you don’t have access to quality fish and eggs, then I would suggest you get a supplement.
Number three is cruciferous greens. And cruciferous has to do with the shape of a flower that’s like the shape of a cross for certain plants. And these plants all have different phyto compounds. They have different chemicals in the plant that actually assist the liver in its detoxification processes. So these foods are things like arugula and bok choy and Brussels sprouts and broccoli for example. But it also includes things like cabbage, and cauliflower, kale, and even rutabaga. And as long as you tolerate these, well you can eat pretty much as much as you like. And the only one I would limit a little bit is the last one, the rutabaga, which is a root so it has a little bit more starch, but it’s very slowly processed. But if you’re trying to reverse something, then go easy on the rutabaga and eat the others. But again, you can have sensitivity so it’s only good for you if you tolerate it.
Number two on the list is meat. And here I might add this is what I added to the list. All right, I think this should absolutely be on the list and I still wouldn’t call it a superfood, but it’s probably as close as we get. With these last two items and interestingly these two last items which are my top two did not show up on any other list. Why? Because we have this misconception and fear of saturated fat and cholesterol. So, meat is a fantastic food it is packed with nutrients. It is a very rich food. It’s very very filling. It is a great protein source and a lot of what I talk about is sensitivities. Okay, a food can be good but if you react to it it’s not good. And the reason carnivore is getting so popular is people have all these food sensitivities and meat (beef) is arguably possibly the least allergenic food out there.
Red meat is also a very rich source of methane, which is a sulfuric amino acid that the body can use to make glutathione. And glutathione is the body’s most powerful antioxidant. Meat also has a lot of saturated fat and monounsaturated fat, both of which are very stable. So if you can get past the fear of saturated fat and you work on lowering your insulin, now saturated fat becomes an excellent energy source. And because it is stable, it is very non-inflammatory.
And number one on my list is eggs. And that’s interesting because I didn’t find it on any other list out there. And again, because we have this phobia and aversion to saturated fat and cholesterol which is completely misguided. Eggs are packed with nutrients. They have a lot of the same benefits that meat does, but it also has something called choline which is a vitamin that is kind of a catalyst for fat burning. It’s one of the things that’s going to help you burn through that fat in the liver. Eggs are also rich in certain vitamins, especially B6, B9, and B12. And these vitamins allow your body to convert a harmful inflammatory substance called homocysteine into a very useful substance called methionine. And then the body turns methionine into glutathione , which again, is our most powerful antioxidants. And not only do eggs have these vitamins to help us process methionine, but it’s also a rich source of methionine in itself. And eggs are also packed with essential fatty acids – the EPA and the DHA that we talked about before. And if you get the good quality, the pastured eggs, they’re going to be many times higher in these essential fatty acids. Very often you can get your complete supply just from eggs. So eggs also obviously deserve a big green check mark.