5 Advanced Fat Burning Strategies

In today’s society, we have an epidemic of obesity. With this there is also a growing trend of people who are tired of living a suboptimal life and are looking for ways to be healthy. Considering excess body fat is a risk factor for many of America’s top chronic diseases, using these fat burning strategies to slim down is a great place to start turning your life around.

Addititionally, these strategies will help you build muscle and rev up your metabolism so that you can keep fat off for good.  In addition to eliminating sugar and grains from the diet, and in general following a low-carb high-fat diet, there are five strategies that come to mind to help burn fat faster than ever before (1).

What Is Causing Our Obesity Epidemic?

Today it seems like everybody with excess weight to lose has trouble actually getting it off.  Unfortunately, there is an explosion of companies trying to capitalize on this trend by selling get-skinny-quick schemes that often times straight up don’t work.

When it comes down to it, there could be an infinite number of factors that are contributing to the obesity epidemic we are seeing.  We consume way too much sugar, we have environmental toxins that throw off our hormones, we are living increasingly sedentary lifestyles, and many of us just don’t know what we’re doing to our bodies.

While it is important to learn about these factors in detail to make smarter choices for your health, there are foundational factors that help put you on the right track.

Where Is The Best Place To Start?

While the strategies in this article are 5 great ways to start burning fat quickly, there are some foundational principles that help make this fat loss more sustainable.

While exercise plays a large role in burning fat, I find that most people are just going about it the wrong way.  You may have heard this before but the majority of fat loss happens in the kitchen. This is why I recommend a low-carb, high-fat diet to almost every single one of my patients.

Eating this way helps balance blood sugar, lower inflammation, balance hormones, and as a side benefit, fat seems to melt off (2).  I also like to emphasize that meats on this diet come from pasture-raised or wild caught sources, produce comes from organic sources, and water you are drinking is properly filtered.

Following these principles help to ensure that you are limiting your exposure to environmental toxins while maximizing nutrition, both of which can contribute to a healthy weight. To dive deeper into these principles check out my article on steps to following a Healing Diet.

Advanced Fat Burning Strategies

Now that we understand the foundation for sustainable weight loss, your five strategies that I use every day to help increase fat burning potential in my own body.  These strategies are designed to rev up your metabolism and help keep you in a ketogenic state so that fat burning comes naturally.

Super Hydration 

Typically, I will fast throughout the morning, consuming my first meal around noon. During this time, I make it a priority to super hydrate my body by drinking close to a gallon of water before I take my first bite of food.

This helps to give my cells the water they need to produce energy, helps to move my bowels, and promotes the release of toxins out of my body.  This means that when I do consume my first meal I’m not stressing an already stressed system. Instead, I feel great, I’m full of energy, and I have likely begun to produce ketones.

Getting your body to produce ketones endogenously is one of the keys to burning excess body fat quickly (3).

Super Hydration Strategies

When I tell people how much water they should be drinking, they sometimes look at me like I’m crazy. Most people simply are not drinking enough water and wind up chronically dehydrated. I will agree that water isn’t really the greatest tasting beverage in the world and there are ways you can spice it up.

Some Of My Favorite Ways To Hydrate Are:

Diluted Organic Broths: These help provide sodium and minerals for nervous system health. If you drink bone broth, you will also get tons of extra benefits for your gut.

Organic Mold-Tested Coffee: Although it contains fat, I find that drinking a Tumeric Fat-Burning coffee can help keep me full and focused throughout the morning, especially on my demanding days. The medium chain triglycerides in this help me produce ketones and rev up my fat burning potential.  If you don’t like or cannot do coffee, you can try our Keto Matcha Green Tea or Coconut Dandelion Coffee.

Water With Lemon or Apple Cider Vinegar: Combining a Tbsp of either lemon juice or apple cider vinegar provides the body with beneficial acids and enzymes to promote gut health and fat-burning.

Apple Cider Vinegar Tonic: They make bottled varieties of these today but here is my favorite. Steep a spiced tea such as Chai, cinnamon, or ginger, add a splash of apple cider vinegar and a bit of stevia or monk fruit to make a delicious keto-friendly spiced apple cider. Try out a few of my favorite recipes below!

Intermittent Fasting

Fasting is simply an amount of time where you do not consume any calories. As I mentioned, I perform an intermittent fast every day and typically don’t consume my first meal until noon or later. During this time, I feel absolutely full of energy, clear minded, and have laser focus.

Fasting mimicks a state of starvation. Although this might sound unpleasant, most people experience a ton of benefits when they practice this on a regular basis. In addition to being a fat burning strategy, it is one of the most powerful strategies for overall health and longevity.

The Top Benefits Of Intermittent Fasting Include:

Improved State Of Ketosis (Increased Fat Burning)

Boosted Immunity (4)

Improved Gut Health

Recycling and Removal Of Old Damaged Cells

Increased Repair of DNA Damage

Lowered Inflammation (5)

Improved Insulin Sensitivity

Intermittent Fasting Tips

Fasting can be implemented in several ways. I usually recommend starting with a simple fast of 12 hours. For example, if you finish eating dinner at 6PM at night you should not consume any more calories until 6AM the next morning. Most people will have no problem with this unless they have severe blood sugar dysregulation.

Once you feel good following a simple fast for 1-2 weeks, you can bump it up to 14 hours, then 16, and so on. Most people, including myself, respond very well in the range of 16-18 hours. Men tend to be able to fast longer than women so listen your body and settle where you feel your best.

If you find that you are having trouble with hunger and poor energy, consuming a high-fat beverage with no carbs or protein during the morning can be very helpful. I often recommend our Turmeric Fat Burning Coffee or Keto Matcha Green Tea.

I must stress again that during this time it is important to drink plenty of water and other hydrating beverages such as broths and herbal teas to help clear out toxins and supply minerals to the body.

Fasted Workouts 

Working out while fasted will burn up your glucose stores and help shift your body into a deeper fat burning state. This is especially true if you have trained your body to burn fat for fuel with a ketogenic diet.  At the same time, once your body has adapted to burning fat as its primary fuel, your body becomes more efficient at building lean muscle.

Getting into a state of ketosis is key for making fasted workouts work for you. This is when you will start to see an improvement in both muscle building as well as fat burning.  Follow these tips to ensure you maximize the benefits of your fasted workouts.

Short Duration, High Intensity Workouts

Working out fasted can be great but can easily become harmful to the body if you do not follow this principle.

Workouts should be high intensity, strength oriented, and no longer than 10-30 minutes. This kind of exercise has been shown to optimize sex hormones, boost endogenous antioxidant systems in the body, and keep your body in an anabolic state (muscle building) (6).

Working out too strenuously for too long will cause a sharp increase in cortisol which will increase blood sugar and increase the likelihood of catabolism (break down of muscle).

High Intensity Workout Tips

I have found that I respond the best to high intensity strength workouts of 20-30 minutes, 4 times per week. What I do is the same as I recommend to most of my patients as it is scientifically proven to help burn fat and balance hormones.

My weekly workout routine is a simple split as follows:

Upper Body Push & Pull Exercises (2 times per week): On these days, I will perform exercises such as bench press, rows, pull-ups, dips, and overhead presses.

Lower Body (2 times per week): On these days, I will perform compound movements such as squats and deadlifts. Full body movements that implement the core, such as burpees or mountain climbers, are a great finishing exercise to get your metabolism fired up.

Essential & Branched Chain Amino Acids

Typically, when people are not in an optimal metabolic state, they respond in one of two ways. They either put on fat, or they lose muscle mass. When performing extended fasts in addition to high intensity strength exercise, some individuals can struggle with putting on muscle.

I usually fast until around noon, hit the gym for a strength workout, and continue fasting for another 1-3 hours. To ensure that I remain in a fat-burning state while also building muscle, I supplement with an essential amino acid complex that contains specific ratios of branched-chain amino acids.

These amino acids provided in specific, scientifically studied ratios, make me feel strong and help ensure that I remain in a deep fat-burning state without sacrificing muscle tissue in the process (7).

Using Amino Acids To Build Muscle 

Up until recently I wouldn’t use amino acids because everything that was available either contained chemical sweeteners or just tasted terrible. I set out to find a better product and ended up with my own formulation called Amino Strong.

It contains specific amounts of essential amino acids, including branch chain amino acids, shown to support the development of muscle mass in scientific studies. On top of that, it tastes like fruit punch and is sweetened with stevia.

I would recommend using this product, or something similar, before and after your workouts while in a fasted state to support muscle development without sacrificing fat-burning potential.

Sources For This Article Include:

1. Raygan, F., Bahmani, F., Kouchaki, E., Aghadavod, E., Sharifi, S., Akbari, E., . . . Asemi, Z. (2016). Comparative effects of carbohydrate versus fat restriction on metabolic profiles, biomarkers of inflammation and oxidative stress in overweight patients with Type 2 diabetic and coronary heart disease: A randomized clinical trial. PMID: 28607566
2. Bosma-den Boer, M. M., van Wetten, M.-L., & Pruimboom, L. (2012). Chronic inflammatory diseases are stimulated by current lifestyle: how diet, stress levels and medication prevent our body from recovering. Nutrition & Metabolism, 9(1), 32. PMID: 22510431 
3. Partsalaki, I., Karvela, A., & Spiliotis, B. E. (2012). Metabolic impact of a ketogenic diet compared to a hypocaloric diet in obese children and adolescents. Journal of Pediatric Endocrinology and Metabolism, 25(7–8), 697–704. PMID: 23155696
4. Faris MA, Kacimi S, Al-Kurd RA, Fararjeh MA, Bustanji YK, Mohammad MK, Sale ML. Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects. Nutr Res. 2012 Dec;32(12):947-55. PMID: 23244540
5. Varady KA, Hellerstein MK. Alternate-day fasting and chronic disease prevention: a review of human and animal trials. Am J Clin Nutr. 2007 Jul;86(1):7-13. PMID: 17616757
6. Godfrey RJ, Madgwick Z, Whyte GP. The exercise-induced growth hormone response in athletes. Sports Med. 2003;33(8):599-613. PMID: 12797841
7. Matsumoto K, Koba T, Hamada K, et al. Branched-chain amino acid supplementation attenuates muscle soreness, muscle damage and inflammation during an intensive training program. J Sports Med Phys Fitness. 2009 Dec;49(4):424-31. PMID: 20087302

Print Friendly

Using A Ketogenic Diet For Weight Loss

If you are looking to lose some stubborn fat and you have stumbled across this article, chances are you have been doing your research. The internet is filled with millions of opinions on how to lose weight and get healthy.

With skyrocketing rates of obesity and related health conditions in the US, eating less and exercising more usually just doesn’t cut it. Fortunately, you are in the right place now. Based on the latest research and my years of experience I am going to explain to you why you should consider the ketogenic diet for weight loss.

I love the ketogenic diet for so many reasons. Not only can it boost your mental and physical performance, but it naturally and safely promotes fat burning as well. Another plus is that following a ketogenic diet, in my opinion, is not as limiting as some other diet strategies. I’m here to tell you that losing weight is possible while still enjoying delicious food!

Easier To Follow

Most people, especially those who have unsuccessfully experimented with a new diet, cringe at the thought of adopting a new way of eating. The way they see it, they have to starve themselves, avoid all their favorite foods, and be satisfied with limited results. To me this is a ridiculous way to live your life and why the ketogenic diet is such a game changer.

On a ketogenic diet, you simply reduce carb intake and increase your consumption of healthy fats until your body learns to burn fat for energy over sugar. This metabolic shift is advantageous for the body, your metabolism, your hormones, and all while keeping you full naturally.

Because fats are such an efficient fuel source, you get hungry less often, you cut cravings, and enjoy a more stable and elevated mood every day!

When you add in the fact that you can now make amazing delicious desserts that help you burn fat… how can you pass that up?!

Feeling Controlled By Your Eating Habits?

When your body is metabolically adapted to burning sugar as its primary fuel source, your behavior is largely dictated by your blood sugar levels. Sugar is a quick energy source but it is also burned up quickly which means you need to eat more often.

This cycle of ups and downs in your blood sugar drives your eating patterns. This is what results in food cravings and the infamous hangry feeling you get when you don’t eat for a while

In addition, rapidly fluctuating blood sugar levels contribute to other health problems like hormonal imbalances, chronic inflammation, increased risk of developing atherosclerosis, and an overall lowered sense of wellbeing (1).

When you become keto-adapted this all goes away as you experience stable energy levels from healthy fats.

How Ketosis Puts You Back In Control

Speaking from the simple caloric viewpoint, fat provides more energy per gram than sugar. This means you need much less of it, compared to sugar, for the same amount of energy.

Many people who are on a ketogenic diet that I work with always report the same thing: they rarely think about food anymore.

This is awesome from a diet standpoint because many people find themselves obsessively fixated on their next meal. From a biological standpoint, the human body perceives hunger as a primary objective to be fulfilled.

This means that when you are hungry, you will likely notice that it becomes difficult to perform higher level functions like concentrating on your work or even socializing with friends. This is because when your blood sugar is low, your body begins shifting into survival mode. In this state, higher mental functions are shut down as your primary focus is to search out food.

By converting your body to a fat-burner, stable energy allows you to free up your brain for higher mental functions. This means following a ketogenic diet can literally help you have a deeper experience of life as you are no longer controlled by your hunger!

How To Get Into Ketosis

The body can either run on sugar or fat for energy. Most people, as a product of the standard American diet, are chained to sugar as their primary fuel source. By drastically cutting sugar and carbs from your diet while getting the bulk of your calories from fats, you can reteach your body to burn fat.

The fundamental strategy for getting into ketosis is to burn off excess sugar and drop insulin low enough that your body decides to start converting fats into ketones for energy. For most people who are former sugar-burners, it takes about 2-4 weeks for the cells to relearn how to make energy from ketones.

There are a few strategies for getting into ketosis:

1. Following a Ketogenic Diet (5-10% Carbs/20-30% Protein/60-80% Fat)

This is the most gradual and safest way of getting into ketosis and takes about 2-4 weeks to become fully keto-adapted

2. Intermittent Fasting w/ a Ketogenic Diet

This strategy drains sugar stores more quickly and may speed the keto-adaptation process

3. Following a Ketogenic Diet w/ MCT oil or Exogenous Ketone Supplementation

Here you follow a ketogenic diet while providing the body with additional ketones to essentially “prime the pump” and speed up keto-adaptation

Keto-Adaptation

Keto-adaptation is the name for the process that takes place as your body shifts its metabolism towards burning fat. Once carb intake is lowered and fat intake is increased a few things must occur before you are fully keto-adapted.

First, blood sugar must drop and signal the body that sugar is not available. Then, this signal will prompt the metabolism of fatty acids into ketones as an alternative fuel source. Finally, the cells must learn to metabolize ketones and convert them into ATP (the energy molecule that every cell uses).

The time it takes to become keto-adapted is therefore limited by the rate at which these steps occur. This is why intermittent fasting and supplementing with ketones/MCT oil is sometimes used to speed up the process by dropping blood sugar and providing the body with ketones at a much quicker rate.

I recommend monitoring your ketone levels to keep track of your adaptation to ketosis.

Success Tip: There are certain side effects that you may experience during the initial adaptation period that can make the first few weeks difficult. Check out this article to understand how you can avoid them and increase your chances of success!

How Ketosis Promotes Weight Loss

Now that we understand how the state of ketosis works, we can dive into its benefits for weight loss.

Many people believe that simply being in ketosis and using fat as energy results in the burning of body fat as well. While this is true, there are actually several benefits that all have positive effects on weight loss.

No More Excess Sugars

Fat stores largely accumulate due to excess carb intake. This is because the body stores about 270 grams of glucose as glycogen in the muscles and liver while any excess of that is either burned as energy or converted and stored as fat.

By following a ketogenic diet, you can strategically consume carbs to fill glycogen stores while preventing the weight gain caused by an excess. Contrarily, your body works in reverse to convert all that stored body fat into tons of energy!

Balanced Hormones

The traditional caloric strategy to losing weight is just far too simplified. Based on emerging data and my experience over the years, fat loss has much more to do with healthy hormone balance than it does with caloric intake.

This is because your metabolism changes with your hormones. While a calorie is technically still a calorie, the rate at which it is burned completely changes with fluctuations in hormones.  At the same time, hormones such as leptin and cholecystokinin (CCK) are elevated when consuming a ketogenic diet which effectively reduces hunger levels and make you less likely to overeat.

A 2012 study looked at two groups of overweight subjects: one group following a traditional hypocaloric diet and the other on a ketogenic diet. The authors of this study concluded that a ketogenic diet was superior for weight loss, possibly due to a significant increase in adiponectin (2).

Adiponectin is a critical hormone for regulating blood sugar and supporting the metabolism of fats for energy so this is definitely a desired metabolic change.

Craving Buster

As I just mentioned, a ketogenic diet increases hormones responsible for satiety (feeling of fullness). This means that you are less hungry on a regular basis.

At the same time, the ketogenic diet balances blood sugar levels and keeps you energized for longer periods of time. As you no longer deal with rapidly fluctuating blood sugar levels, you will also experience an absence of food cravings.

Lower Impulsivity

While impulsive eating behaviors are mostly related to blood sugar balance, there is a beneficial action that takes place in the brain that will actually improve your willpower while on a ketogenic diet.

Each time you consume sugar, your brain releases dopamine. While dopamine is important for motivation and willpower, chronically spiking it with sugar can cause dopamine imbalances that contribute to impulsive and addictive behaviors.

As you free yourself from this addictive cycle, you can use more brain power on staying focused on the bigger goals in your life while melting away fat easily.

Ketogenic Is More Sustainable

It is far too common to hear about an individual who started a special diet, started losing weight, only to be overcome by intense hunger followed by rapid regaining of weight (sometimes even more).  This process is highly discouraging and why so many diets fail to produce long-term results.

It has been known for a long time that weight loss can lead to an increase in hunger. This makes sense because the caloric deficit that many diets rely upon make the body feel like it is starving, possibly due to chronic hypoglycemia and hormonal changes. In response to this perceived crisis your brain tells you to eat more food, or else!

What we know now is that being in a state of ketosis actually mitigates this side effect of weight loss (3, 4). This means you can continue to shed body fat while maintaining a sense of satiety that you just don’t get from other styles of eating.

The following graph comes from a study comparing a calorie-restricted, low-fat diet to a low-carb, high-fat diet. The results speak for themselves, a ketogenic diet is superior for fat loss!

Foods To Eat

While some ketogenic diet sources advocate for any food that is low in carbs and high in fat, I recommend sticking to foods that naturally maximize nutrition while minimizing exposure to toxins.  For me, the whole point of a ketogenic diet is to optimize physical and mental well-being. If you are eating processed foods and damaged fats, then you are going to experience limited results.

Healthy Fats: Grass-fed Butter or Ghee, Coconut Oil/Flakes/Milk/Cream, Olives & Olive Oil, Avocados & Avocado Oil, Sprouted Nuts & Seeds

Clean Proteins: Pasture Raised Meats (including: Beef, Lamb, Chicken, Turkey, Wild Game, etc.) and Wild Caught Fish (Sockeye Salmon, Sardines, Wild Trout, Anchovies) And Pasture-raised dairy products if tolerated (Eggs, Milk, Cheese)

Low-Carb Vegetables: Leafy Greens (Spinach, Kale, Chard, etc.), Cruciferous Veggies (Broccoli, Cauliflower, Brussel Sprouts), Onions, Asparagus, Etc.

Herbs & Spices: Basil, Oregano, Thyme, Rosemary, Turmeric, Fennel, and anything that doesn’t have any sugar or artificial ingredients like MSG

Low-Sugar Fruits (In Moderation): These Include berries, lemons, limes, and granny smith apples

Implementing A Ketogenic Diet Safely

If you have decided that the ketogenic diet is something you would like to try for weight loss, it is important to have a plan and thorough understanding of the changes going on in your body.  While there are plenty of plans and approaches to the ketogenic diet on the internet, there are still too many people who are not having success.

This is why I have put so much of my time and effort into compiling the strategies that work the best for the most people. For information on how to implement a ketogenic diet, check out this article.  In this article, I cover different types of ketogenic diets, how to implement them, and how to track your progress for optimal results.

As I mentioned once already, there are certain side effects that many people encounter during the adaptation towards a fat-burning state. It is key to success to understand why they occur and how to help prevent them before they occur so you can stick with it and enjoy the many benefits of ketosis!  Check out this article to learn more about them.

Sources For This Article Include:

1. De Vries, M. A., Klop, B., Janssen, H. W., Njo, T. L., Westerman, E. M., & Castro Cabezas, M. (2014). Postprandial inflammation: Targeting glucose and lipids. Advances in Experimental Medicine and Biology. PMID: 25038999
2. Partsalaki, I., Karvela, A., & Spiliotis, B. E. (2012). Metabolic impact of a ketogenic diet compared to a hypocaloric diet in obese children and adolescents. Journal of Pediatric Endocrinology and Metabolism, 25(7–8), 697–704. PMID: 23155696
3. Gibson, A. A., Seimon, R. V., Lee, C. M. Y., Ayre, J., Franklin, J., Markovic, T. P., … Sainsbury, A. (2015). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obesity Reviews, 16(1), 64–76. PMID: 25402637
4. Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A., & Proietto, J. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition, 67(7), 759–764. PMID: 23632752

Print Friendly

How To Follow A Ketogenic Diet

How To Follow A Ketogenic Diet 

A ketogenic diet has been shown to help people lose stubborn weight, drastically reduce inflammation, boost energy, and improve brain health (1). With all of these benefits you might be wondering how do I follow a ketogenic diet? 

The research and consistent testimony behind a ketogenic style of eating is compelling. By teaching your body to burn fat for fuel instead of sugar, you improve the function of almost every cell in the human body. This is likely due to the anti-inflammatory effect of being in ketosis as well as the efficient energy production that takes place from ketones.

This article breaks down what exactly a ketogenic diet is and how you can develop a ketogenic plan that is ideal for your needs!

Why Would One Follow A Ketogenic Diet? 

The goal of a ketogenic diet is simple, to convert the body’s primary fuel supply from sugar to fat. Fat is converted into ketones which are very efficient for energy production while also limiting metabolic waste that contributes to inflammation.

To get into this state, you must follow a high-fat, low-carb, moderate-protein nutrition plan. By making this simple dietary change, blood sugar drops to a level where the body must learn to utilize fat to survive.

At this point, the body begins to convert fatty acids into ketones which are then used by the cells in the brain and body to produce energy. This state is sometimes referred to as being keto-adapted.

Because ketones result in more energy and lowered inflammation, you can expect to enjoy a heightened sense of wellbeing, a sharper mind, and a natural increase in fat loss.

[embedded content]

Why Most People Are Not Keto-Adapted 

The body naturally favors sugar over fat as an energy source. At the same time, most Americans have a crazy high reliance on carbs and sugars as the primary source of calories in their diets.

This is why a ketogenic diet is needed to essentially re-teach the body to use fat for energy. Most people spend the majority of their life in a sugar-burning state and their cells lose the metabolic flexibility necessary to burn fat.

This is why It usually takes about 2-3 weeks for someone to become fully keto-adapted after beginning a ketogenic diet. Even though the body will begin to produce ketones within a few days, it takes longer for the cells to begin converting them into energy.

Ketogenic Macronutrient Proportions 

While macronutrient needs can change based on individual needs and activity levels, the general breakdown looks like this:

Low Carbohydrate:  5-10% of calories from net carbs (total carbs – fiber)

Moderate Protein:  20-30% of calories from protein

High Fat:  60-80% of calories from fat.

This is a great blueprint to start with. Some individuals need to stick to 5% carb range while others can get away with 15%. If you are more active you will likely need more protein and more overall calories in general.

This is where measuring your ketones can be very helpful! I would recommend tracking your ketone levels using a Ketonix breath monitor or a blood ketone monitor like this one to determine where you feel best.

Fundamental Diet Swaps 

As I mentioned already, Americans love their carbs. Take a look at any given meal in the Standard American Diet and you will see lots of grains and starches like bread, pasta, potatoes, cereals, and corn.

Following a ketogenic diet requires ditching these foods and replacing them predominantly with high-fat foods. It is not enough to just eat tons of fat however, these need to be healthy sources of fat. Your body also uses fats to make new brain tissues and insulation for your nerves so healthy fats mean healthy brain!

Ketogenic friendly fats that I recommend are things like grass-fed butter, coconut oil, MCT oil, pastured eggs, olive oil, olives, and avocados. High-fat nuts like macadamias can also be great as a snack.

Meals

For me, the primary reason to be on a ketogenic diet is for health and performance. While some advocate for high consumption of bacon and other processed animal products, I like to focus on maximum nutrition while minimizing toxins.

As far as meal structure goes, you can either intermittent fast or consume regular meals. If you are someone who handles fasting really well, then I would recommend fasting through breakfast and consuming two meals later in the day.

If you do not do well with fasting then consume 3-4 meals evenly spaced throughout the day. Anything more than 4 meals may increase your blood sugar even if they are ketogenic.

Some of the typical meals I recommend are:

Breakfast: 2-3 Pasture-Raised eggs cooked in coconut oil with low-carb veggies (spinach, mushrooms, broccoli, etc.) OR One of our ketogenic coffee recipes.

Lunch: Chocolate Avocado Pudding or Gut Healing Protein Pudding (Or something similar)

Dinner: 4oz of Pasture-Raised Meat cooked in coconut or MCT oil (Pour on the meat after cooking) covered in lemon/lime juice, sea salt, and plenty of herbs. Along with a nice healthy portion of broccoli or other veggies covered in grass-fed butter, salt, and herbs.

Dessert: There are now tons of great keto dessert recipes that use stevia or monk fruit as a non-caloric sweetener. I make these Keto Cookies and this Coconut Milk ice cream when I’m looking for something sweet after dinner. The healthy fats help keep you full and blood sugar balanced so you can sleep soundly through the night.

These are just some ideas to get you going, but hopefully you get the general idea. These meals are high in fat and full of nutrition!

Salt and Other Trace Minerals 

One important aspect of following a ketogenic diet that is often overlooked is making sure you get enough sodium and minerals. When you are running on carbohydrates your body will retain sodium due to elevated insulin levels (2). Once you are running on ketones however, your body excretes sodium at a much higher level until you are fully keto-adapted.

This means while eating ketogenic it is important to use salt generously on your foods. I recommend either a pink Himalayan or Celtic sea salt as these contain naturally occurring minerals in addition to sodium.

So, salt your foods well but also eat plenty of mineral-rich foods like celery, cucumbers, and seaweeds. As an additional source of minerals, you can also sip on organic broth throughout the day.

Standard or Cyclical? 

There are two main types of ketogenic diet: standard and cyclical and one additional strategy for high intensity athletes called the targeted ketogenic diet.

Standard Ketogenic Diet: This is where you are trying to adapt your body to be in ketosis permanently. Here your carbs are limited to about 20-50 grams per day with moderate protein (0.8-1.2 grams/kg of bodyweight). The remainder of calories come from healthy fats.

Cyclical Ketogenic Diet: This where you periodically consume higher amounts of carbs in order to temporarily come out of ketosis. How often you cycle out really depends on your preference. I often recommend starting out with one day every week while some people like to do once a month.

Targeted Ketogenic Diet:  This is for high intensity athletes.  On this diet, you go low-carb for all meals other than right before the high intensity activities.  About 30 mins-1 hour prior to the activity you take in 25-50 grams of net carbs.

Note About Carbs: When we are talking about carbs, we are talking net carbs. When you are looking at the nutritional information on a food, net carbs = total carbs – fiber. This is because fiber is technically a carbohydrate but it is not metabolized into energy like other carbs and will not have any effect on blood sugar.

Deciding What Works For You 

Deciding whether or not you want to follow a standard or cyclical ketogenic diet is highly dependent on your current needs.

For people who are just starting out on a ketogenic diet, I would recommend following the standard ketogenic diet for the first 2-4 weeks until your body is keto-adapted (read this article to understand when you are keto-adapted). Once you begin to feel good on a ketogenic diet, then you can try a higher carb day to cycle out and see how you feel.

In general, I find that most people feel much better when they periodically cycle out of ketosis. How often you cycle out can vary by person so you have to do some experimentation here.

Try the following cycles: 2x/week, 1x/week, 1x/2 weeks, and up to once every month. I find that most people do well with the once per week cycle.

Why Cycling May Be Advantageous

Cycling is a relatively new concept. It is thought that because the ketogenic diet mimics a starvation state, our bodies have a stress response when in a prolonged state of ketosis.

When the body constantly perceives that it is in a starvation state, you will have a higher tendency to go into fight-or-flight mode. This chronic stress state can have negative effects on thyroid function, sex hormone balance, and other aspects of vitality.

By periodically cycling out of ketosis, it is thought to replenish glycogen stores and signal the body that there is not actually a shortage of food and thereby negating many of the side effects associated with the stress response of starvation.

The goal is to eat just enough carbs to replenish glycogen stores without contributing to weight gain.

Ketogenic Vs. High Protein

Many people make this mistake when they begin a ketogenic diet: eating too much protein. A ketogenic diet is actually a high-fat diet with only a moderate amount of protein.

This is absolutely critical because consuming too much protein can negate the benefits of being ketogenic. One of the biggest problems is that excess protein can actually elevate blood sugar and pull you out of ketosis. This is due to a biological process called gluconeogenesis where protein is inefficiently converted into glucose (3).

While a high-protein diet can be beneficial for building muscle and potentially losing some weight, becoming keto-adapted is simply not possible. Appropriate protein levels are about 0.8-1.2 grams per KG of bodyweight, where reaching the higher level of this range should be on days when you are active or performing intense exercise.

For high-level athletes that incur higher amounts of muscle damage, a range of 1.5-1.8 grams of protein per KG of bodyweight can sometimes be followed while maintaining a ketogenic state. Again, the best way to determine the right balance for you is to measure your ketone levels.

Ketogenic Vs. Low Carb 

The difference between ketogenic and low-carb diets is kind of like the rule you learn in math class about squares and rectangles. All ketogenic diets are low-carb but not all low-carb diets are ketogenic.

The goal of a ketogenic diet is to drop blood sugar low enough to where the body preferentially uses fat for energy over glucose. For most people, this requires an intake of about 20-50 net carbs in a day. Many low-carb diets allow for the consumption of up to 100 grams of carbs per day. 

While some people may go into ketosis on a low-carb diet, many people just end up chronically hypoglycemic and feeling awful.

Keto-Adaptation 

Keto-adaptation is the process your body goes through during the first 2-4 weeks of following a ketogenic diet. This is the period where your body actually has to recalibrate to burning fat for energy over glucose.

During this period, you can expect to feel minor side effects that will typically dissipate rather quickly. For more information on these side effects and how to avoid them, read this post.

A great strategy to track your body’s adaptation to a ketogenic diet is to monitor your ketone levels. For my top strategies on this check out this post where I break down each method and what my favorite is.

Mental health struggles are slow, silent killers sapping us of energy and happiness.

Whether challenged by depression, anxiety, stress, addiction or another manifestation, every single person is impacted and affected–you, your family, friends, neighbors and coworkers–either directly or indirectly every single day.

This Mental Wellness Summit Will Empower You Too: 

Overcome the silence, isolation and fear of your struggle

Transcend outdated, prescription-based healthcare systems

Find holistic practitioners and natural solutions for your pain

Implement expert practices, tools and tips into your daily routine

And so much more!

You can register for this event for free here

You will want to listen to my presentation on Friday, September 29th as I go through how to apply a ketogenic diet to reduce inflammation in your brain and improve your mood, memory and mindset!!

Sources For This Article Include:

1. Branco, A. F., Ferreira, A., Sim??es, R. F., Magalh??es-Novais, S., Zehowski, C., Cope, E., … Cunha-Oliveira, T. (2016). Ketogenic diets: From cancer to mitochondrial diseases and beyond. European Journal of Clinical Investigation. PMID: 26782788
2. Brands, M. W., & Manhiani, M. M. (2012). Sodium-retaining effect of insulin in diabetes. AJP: Regulatory, Integrative and Comparative Physiology, 303(11), R1101–R1109. PMID: 23034715
3. Veldhorst, M. A. B., Westerterp-Plantenga, M. S., & Westerterp, K. R. (2009). Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. American Journal of Clinical Nutrition, 90(3), 519–526. PMID: 19640952

Print Friendly

5 Reasons You May Have an Amino Acid Deficiency

5 Reasons For Amino Acid Deficiency

Amino acids are the building blocks of protein, many of us learn that in biology growing up. To paint a more in depth picture, amino acids are actually involved in many critical body processes from building muscle to synthesizing important neurotransmitters like GABA and dopamine.

When you digest any food with protein in it, you are breaking it down into these important amino acid compounds. Amino acid deficiency is something that too often gets overlooked, so in this article I’m going to cover the top 5 reasons that someone could become deficient.

The amino acids have been specifically studied for important roles they play in the body. For example, the branched-chain amino acids (leucine, isoleucine, and valine) are important for muscle synthesis (1). The amino acid glutamine plays important roles in maintaining gut lining health while also promoting a relaxed mental state.

There are 20 standard amino acids derived through the diet that all serve their own important roles in the body. 11 of these amino acids are considered “non-essential” meaning they are synthesized within the body. The other 9, however, are considered “essential” and must be acquired through the diet.

Poor Diet

One of the more obvious reasons for amino acid deficiency is the simple lack of proper nutrition. If your diet lacks the right foods with all essential amino acids, then you will not have them in your physiological arsenal.

One such diet that I often see amino acid deficiencies is a vegetarian or vegan diet. Because most foods on these diets are not complete proteins (not containing all essential amino acids), they require a little more planning to ensure adequate amounts of amino acids are absorbed into the body.

Also, a diet that relies on the chronic consumption of sugary and starchy foods and damaged fats (such as the standard American diet) can inhibit the ability of the pancreas to release proteolytic enzymes. Proteolytic enzymes are responsible for separating proteins into their individual amino acids.

Leaky Gut & Malnourishment

The lining of the gut is one layer of cells thin. This makes it very delicate but also very good at performing its function of regulating the absorption of nutrients from food. The spaces between these cells are tightly regulated to only allow certain things to pass while keeping the rest out.

When we damage these cells by consuming GMOs, foods with pesticides, chlorinated water, processed foods, taking antibiotics, or even from low-grade food sensitivities, the spaces between these cells are loosened. This is problem because larger food molecules get through into the bloodstream and the body mistakes them for foreign pathogens. This ultimately manifests in the body as sudden food allergies, autoimmunity, systemic inflammation, and malnourishment.

With a damaged gut comes poor digestion. At this point, even someone eating a clean healthy diet may not be extracting all of the important nutrients from their food.

Low Stomach Acid

A huge misinterpreted symptom in the body that I often encounter is heart burn. The traditional approach to correcting heart burn is to take something that neutralizes your elevated stomach acids levels. But what we know now is that heart burn is actually a sign of low stomach acid.

Stomach acid is what signals the esophageal sphincter (connecting the esophagus to the stomach) to close and prevent heart burn. So, the best way to mitigate heart burn is actually to support stomach acid.

Adequate stomach acid production is also critical for proper protein breakdown and amino acid absorption. Along with proteolytic enzymes from the pancreas, stomach acid must be present for proper digestion. Unfortunately, amino acids are also involved in enzyme synthesis so low stomach acid will typically also deplete digestive enzymes.

If you have acid reflux then this should be a huge indication that you need to start supporting your stomach acid production. If you do not have acid reflux but want to test your stomach acid levels, an easy at home test can help with this. Try the baking soda test outlined below and take necessary action steps depending on the outcome.

Blood Sugar Imbalance

Blood sugar imbalances lead to massive fluctuations in insulin and cortisol. When blood sugar spikes too quickly, insulin also spikes to shuttle sugar out of the blood and into the cells. This leads to a rapid drop in blood sugar and a spike in cortisol.

When your body is exposed to a stressor, cortisol will typically increase for a short period. Cortisol is catabolic, meaning it is responsible for breaking things down. After the stress has subsided, a healthy person would have a decrease in cortisol and the body would adapt and grow stronger during this rest period by repairing the damage that was done.

When cortisol is constantly spiking due to blood sugar fluctuations you get continued breakdown of tissues, chronic inflammation, and lowered ability to make important protein digesting enzymes.

The low blood sugar that occurs shortly after a high-sugar meal stimulates the body to shift into a state of gluconeogenesis (the body makes sugar from proteins). When in this state, the body rapidly degrades stored amino acids in the body, resulting in a potential deficiency much quicker (2).

Adrenal Fatigue

Adrenal fatigue manifests in several stages but ultimately disrupts many key processes in the body. First of all, adrenal fatigue leads to cortisol dysregulation which further exaggerates detrimental effects of blood sugar imbalance. As mentioned above blood sugar imbalance can often lead to gluconeogenesis which depletes amino acids.

Furthermore, adrenal fatigue often throws off key sex hormones that regulate anabolic processes in the body. Because cortisol shares a production pathway with the sex hormones, when adrenal function is hampered and the body’s stress response is dysregulated, the body favors cortisol production.

As mentioned above, chronically elevated cortisol leads to catabolism (breakdown) of body tissues and rapid degradation of amino acids. When sex hormones are compromised, the problem is only made worse.

Solution: Supplemental EAA’s

Essential Amino acids are those which must be consumed through the diet. Whenever I have a patient who has any of the conditions outlined above or I suspect an amino acid deficiency, I recommend taking these in supplemental form.

As I mentioned, amino acids are involved in several key processes in the body. Just as one example, because of their involvement in neurotransmitter production, amino acid deficiency can really throw off your mood. This is one case where supplementing with additional EAA’s can provide powerful relief.

Although not a long-term solution, supplemental EAAs can provide very effective relief while working on the underlying issues.

Additional Benefits of EAA’s

In addition, to their therapeutic benefits, essential amino acids can actually be supplemented for additional health benefits.

Muscle Development

Proper development of muscle tissue relies on amino acids. The branched-chain amino acids leucine, isoleucine, and valine have been specifically studied in depth for their role in muscle formation (3).

Not only does this apply to normal growth of the body throughout life, but in other muscle development special cases. One such case is when muscle breakdown occurs due to resistance exercise. Amino acid supplementation can speed recovery and support muscle growth.

Additionally, amino acid supplementation may be helpful in cases of muscle wasting such as severe adrenal fatigue or during cancer treatment.

Bone Strength

The amino acid arginine plays an important role in bone formation and may reduce your risk of osteoporosis.

Arginine supplementation increases growth hormone and IGF-1 which both play a role in bone formation. Supplementation also increases nitric oxide in the body which is important for slowing the breakdown of bone (4). The action of these two mechanisms together act to increase bone density.

In addition to all the essential amino acids, you want to ensure you also get plenty of minerals and the vitamins D and K to ensure proper bone health.

Fat Burning

Essential amino acids can aid weight loss in a few different ways.  The amino acids arginine and lysine have been shown to support the production of growth hormone in some cases. Growth hormone has been known for some time to improve fat burning.

Additionally, lysine and methionine interact in the liver to form carnitine, an important transport molecule that moves fat into cells to be used for energy (5). This action literally improves your ability to burn fat.

Immune Health

Glutamine, arginine, and cysteine work to coordinate and support the immune system.

Glutamine interplays with lymphocytes and macrophages to coordinate necessary inflammatory reactions related to adaptive immunity. Arginine and cysteine both play roles in proper T-cell function (also important for adaptive immunity).

Adaptive immunity is the branch of your immune system that helps you build long-lasting defenses to pathogens like viruses and foreign bacteria. This is why most people only get the chicken pox once, their adaptive immune system has built defenses against it after the first exposure.

Deficiencies in these critical amino acids can contribute to significant immune suppression.

Cardiovascular Health

Circulation problems can lead to many health issues. Particularly organs that contain lots of tiny blood vessels, such as the brain, can be heavily impacted. Distal structures of the body such as the hands and feet will also be negatively impacted by poor circulation. Finally, sex organs will typically be impacted.

The amino acids arginine and citrulline may be able to boost circulation by supporting the production of nitric oxide (6). Nitric oxide is responsible for dilating blood vessels and allowing a greater amount of blood to flow through. This effect also helps to lower blood pressure.

Best Sources of EAAS

As I mentioned, amino acids come from foods with protein in them. In my opinion, the best sources of protein are sources that are low in toxins and contain a full array of amino acids.

Pasture-Raised Meats

Pasture raised meats are one of my top choices for getting a full range of amino acids while avoiding toxins that occur in conventionally raised meats. For example, beef from pasture raised cows is not only a great protein source, but also contains anti-inflammatory omega 3 fats.

Whenever buying the meat from an animal, always look for pasture-raised and organic. For beef particularly, look out for the 100% grass-fed signification. The pasture-raised certification also goes for poultry.

Whey Protein

Whey protein from grass-fed dairy is a great source of important amino acids. This source is particularly great for building and maintaining muscle because of its high amounts of the branched chain amino acids.

In addition to coming from grass-fed dairy, you also want a cold-processed, non-denatured whey protein. The heating and processing that a lot of whey proteins go through makes it harder for our bodies to digest and absorb.

Bone Broth

Bone broth has hit the mainstream hard the last few years and for many great reasons. Bone broth is a great source of amino acids along with gut healing nutrients like collagen and glutamine that are naturally occurring. Another huge benefit of bone broth is that most people tolerate it quite well with very little potential for allergies.

I think anyone could benefit from adding bone broth to their diet. It just has so many benefits.

You can buy already made bone broth at many grocery stores now, but there is question about quality variance between brands. You can also make your own using bones from pasture-raised animals. This method obviously requires a quality source of bones and the time needed to slow-simmer your bones.

The greatest bone broth solution to hit the market so far is bone broth protein powder. This bone broth has been dehydrated into a powdered form that contains 20 grams of protein per serving. Also, it tastes amazing. This is a great and economical way to include benefits of bone broth into our fast-paced lifestyles.

Vegan Proteins

There are a few complete sources of protein for vegans such as hemp and quinoa. As someone who doesn’t recommend a lot of grains in the diet, this can be tricky. Additionally, some of my patients have dairy sensitivities that make meeting dietary protein needs difficult.

For these cases I usually recommend a high-quality pea/rice protein. I made my own formula containing pea and rice protein along with several anti-inflammatory nutrients like ginger and l-glutamine. On top of the gut healing nutrients, this protein also serves as a powerful multivitamin source.  Check out the Gut Healing Protein here

In a lot of the cases that protein absorption is compromised, such as in the case of leaky gut, this combination of pea protein and gut healing nutrients can’t be beat. I use this one for many of my tough cases where digestive issues are present. After digestive issues have been resolved, I usually recommend my SuperDigest Protein for my vegan and vegetarian patients.

Amino Strong

When it comes down to it, one of the best ways to get amino acids into the body is to ingest them in their purest form. This way, there is very little energy that goes into breaking down the protein and your body absorbs them quite readily.

I formulated Amino Strong to provide a powerful source of all essential amino acids in specific ratios for therapeutic benefits.  Over 20 human trials have been conducted to arrive at this specific, patent-pending combination of amino acids in the most effective, anabolic ratios. The high absorbability of these amino acids also means greater support for the benefits mentioned above.

This is one of the primary supplements I used in my 20s when I was suffering from debilitating digestive issues and adrenal fatigue. It truly made a difference in my energy and performance and that’s why I have chosen to formulate this powerful blend.

I continue to use it today as a pre-workout powder and notice a huge difference in my strength, energy and muscle tissue development.

Mental health struggles are slow, silent killers sapping us of energy and happiness.

Whether challenged by depression, anxiety, stress, addiction or another manifestation, every single person is impacted and affected–you, your family, friends, neighbors and coworkers–either directly or indirectly every single day.

This Mental Wellness Summit Will Empower You Too: 

Overcome the silence, isolation and fear of your struggle

Transcend outdated, prescription-based healthcare systems

Find holistic practitioners and natural solutions for your pain

Implement expert practices, tools and tips into your daily routine

And so much more!

You can register for this event for free here

You will want to listen to my presentation on Friday, September 29th as I go through how to apply a ketogenic diet to reduce inflammation in your brain and improve your mood, memory and mindset!!

Sources For This Article Include:

1. Zhang, S., Zeng, X., Ren, M., Mao, X., & Qiao, S. (2017). Novel metabolic and physiological functions of branched chain amino acids: a review. Journal of Animal Science and Biotechnology, 8(1), 10. PMID: 28127425
2. Schutz, Y. (2011). Protein turnover, ureagenesis and gluconeogenesis. International Journal for Vitamin and Nutrition Research, 81(2–3), 101–107. PMID: 22419202
3. Tamanna, N., & Mahmood, N. (2014). Emerging Roles of Branched-Chain Amino Acid Supplementation in Human Diseases. International Scholarly Research Notices, 2014, 1–8. PMID: 27351005
4. Visser, J. J., & Hoekman, K. (1994). Arginine supplementation in the prevention and treatment of osteoporosis. Med Hypotheses, 43(5), 339–342. PMID: 7877530
5. Stephens, F. B., & Galloway, S. D. R. (2013). Carnitine and fat oxidation. In Nestle Nutrition Institute Workshop Series (Vol. 76, pp. 13–23). PMID: 23899751
6. Stone, A. V, Vanderman, K. S., Willey, J. S., David, L., Register, T. C., Shively, C. A., … Ferguson, C. M. (2016). Impaired nitric oxide production in children with MELAS syndrome and the effect of arginine and citrulline supplementation, 23(10), 1780–1789. PMID: 26780180

Print Friendly

The Highest Quality Protein to Rebuild Your Body

ProteinQualityCover

Highest Quality Protein to Rebuild the Body:

Healthy lean body tissue depends upon an adequate supply of high quality protein.  The protein acts to repair damaged muscle tissue and provide growth factors that improve muscle fiber growth and rejuvenation (1).  Although the quantity of protein consumed is important it is much more important to consider the quality of protein.

High quality protein is completely whole and non-denatured.  It contains essential vitamins, minerals, enzymes and other natural co-factors.  These components are very important for overall amino acid utilization and energy production.  Protein by nature digests to form an acidic ash.  These co-factors help provide alkaline substances that maintain normal acid/base balance.

bone_broth_6flavor-1

Processing Damages the Protein:

There is a tremendous amount of processing that takes place to produce a protein isolate.  It is completely unnatural.  This processing strips out the natural proteolytic enzymes, minerals & anti-oxidants.  This reduces overall bioavailability and creates a highly acidic and inflammatory food product.

The branched chain amino acids (BCAA’s) leucine, isoleucine and valine are especially important for building muscle.   Many research trials have shown that BCAA’s improve red blood cell count, hemoglobin, hematocrit, serum albumin, fasting glucose levels, increased glycogenesis and rapid improvement in muscular inflammation (2, 3, 4) .  These attributes make optimizing BCAA content extremely important for overall health and performance.

FatBurningQuickstartGuideBANNER_OPT-IN

Branched Chain Amino Acids:

The BCAA leucine is the only amino acid that helps to stimulate muscle cell DNA to increase muscle protein synthesis.  Muscle cells contain an inhibitory enzyme named 4E-binding protein 1 (4E-BP1).  Leucine stimulates the cellular phosphorylation of 4E-BP1, effectively removing it.  The removal of 4E-BP1 allows for greater activation of factors involved with muscle protein synthesis (5, 6, 7) .

The best food sources for BCAA’s such as leucine are found in high quality dairy products.  Raw cheese, raw milk and non-denatured whey protein are the most bioavailable forms of these critical nutrients.  These BCAA’s should always be consumed as whole foods and not as synthetically derived supplements which are of inferior quality.

Additionally, bone broth protein is a rich source of BCAA’s and leucine and helps to stimulate muscle and bone building and fat burning.

wheyvanilla01_2x

The Daily Leucine Consumption:

The daily leucine consumption should be 1-3 grams per day to maintain body protein.  To optimize the anabolic pathways one would need between 8-16 grams daily.  Optimizing anabolic pathways enhances muscle repair, growth, & rejuvenation.  This is desirable for a healthy physique, anti-aging and maximal performance (8).

Bone broth protein is one of the elite superfoods for human consumption.   It provides the one of the best profile of essential amino acids and conditionally essential amino acids.  Along with whey protein, it is by the most bioavailable form of leucine (9).

10energyperformancefoods_summary_11517

Fast Assimilating Proteins During the Day:

Fast assimilating proteins such as raw, grass-fed whey protein work best to have during daytime hours.  This is very easy on the digestive system and move into muscle tissue and initiate the repair process immediately.

High quality whey protein mixed with organic coconut milk is strikingly similar to mothers milk.  The coconut milk provides an incredible array of medium chain triglycerides.  The whey protein provides the complete protein as well as bioactive immunosupportive compounds.  These include lactoferrin, alpha-lactoglobulins, immunoglobulins, bovine serum albumin, & conjugated linoleic acid (CLA).

These sources should ideally be replenished with another 20 grams of protein every 3-4 hours to maximize muscle recovery.  During the daytime hours this should be in a low calorie form to reduce digestive stress and maintain high cognitive and kinetic energy.

Slow Release Proteins at Night:

Slow release proteins are better to have at night as they digest over time and move into muscle tissue and form enzymes in the body slowly.  This maintains optimal protein synthesis and positive nitrogen balance during sleep while the body is in a fasting state.

Slow release proteins are found in healthy meat sources such as grass-fed beef, bison, buffalo & deer.  Raw, grass-fed cheese is an amazing slow release protein.  Free range turkey, chicken, & eggs as well as wild-caught fish are good.  When cooking these proteins be sure to add phytonutrient rich vegetables, fresh lemon & apple cider vinegar to balance the acids and free radicals formed during the cooking process.   They also provide proteolytic enzymes and microorganisms to enhance the protein assimilation process.

A few great sources for high quality, grass-fed animal products include your local farmers and farmers markets, US Wellness Meats and Slankers.

USWELLNESSMEATSBANNER

omega3chicken

Non-Dairy Protein Powders:

Many people have food sensitivities to all dairy including grass-fed whey.  With these individuals, I recommend either a collagen protein or a pea protein base with added nutrients to reduce gut inflammation.  I formulated a specific protein powder that is especially good for individuals with leaky gut or autoimmunity.

This product is called gut healing protein that contains a powerful array of anti-oxidant compounds that reduce inflammation, it is completely sugar-free and has 5 grams of L-glutamine in it to support healing leaky gut.  Check it out here

GutHealingProteinBenefits_1024x1024

Sources For This Article Include:

  1. Rieu I, Balage M, Sornet C, Debras E, Ripes S, Rochon-Bonhomme C, Pouyet C, Grizard J, Dardevet D. Increased availability of leucine with leucine-rich whey proteins improves postprandial muscle protein synthesis in aging rats. Nutrition. 2007 Apr;23(4):323-31. PMID: 17367997
  2. Ohtani M, Sugita M, Maruyama K. Amino Acid Mixture Improves Training Efficiency in Athletes Link Here
  3. Takeshita S, Ichikawa T, Nakao K, Miyaaki H, Shibata H, Matsuzaki T, Muraoka T, Honda T, Otani M, Akiyama M, Miuma S, Ozawa E, Fujimito M, Eguchi K. A snack enriched with oral branched-chain amino acids prevents a fall in albumin in patients with liver cirrhosis undergoing chemoembolization for hepatocellular carcinoma. Nutr Res. 2009 Feb;29(2):89-93. PMID: 19285598
  4. Matsumoto K, Koba T, Hamada K, Sakurai M, Higuchi T, Miyata H. Branched-chain amino acid supplementation attenuates muscle soreness, muscle damage and inflammation during an intensive training program. J Sports Med Phys Fitness. 2009 Dec;49(4):424-31. PMID: 20087302
  5. Yoshizawa F, Hirayama S, Sekizawa H, Nagasawa T, Sugahara K. Oral administration of leucine stimulates phosphorylation of 4E-bP1 and S6K 1 in skeletal muscle but not in liver of diabetic rats. J Nutr Sci Vitaminol (Tokyo). 2002 Feb;48(1):59-64. PMID: 12026190
  6. Anthony JC, Reiter AK, Anthony TG, Crozier SJ, Lang CH, MacLean DA, Kimball SR, Jefferson LS. Orally administered leucine enhances protein synthesis in skeletal muscle of diabetic rats in the absence of increases in 4E-BP1 or S6K1 phosphorylation. Diabetes. 2002 Apr;51(4):928-36. PMID: 11916909
  7. Anthony JC, Anthony TG, Kimball SR, Jefferson LS. Signaling pathways involved in translational control of protein synthesis in skeletal muscle by leucine. J Nutr. 2001 Mar;131(3):856S-860S. PMID: 11238774
  8. Mero A. Leucine supplementation and intensive training. Sports Med. 1999 Jun;27(6):347-58. PMID: 10418071
  9. Bukhari SS, Phillips BE Atherton, Wilkinson DJ, Limb MC, Rankin D, Mitchell WK, Koboyashi H, Greenhaff PL, Smith K, Atherton PJ. Intake of low-dose leucine-rich essential amino acids stimulates muscle anabolism equivalently to bolus whey protein in older women, at rest and after exercise. Am J Physiol Endocrinol Metab. 2015 Mar 31:ajpendo.00481.2014. PMID: 25827594

freeebookbanner111216

Print Friendly