Accumulate Health: Recent Episodes
Dr. Matt Angove
Through inspiring, trustworthy and practical content, you’ll have all the ingredients to create a winning health routine that will get you lasting results.
Whether you want to start preparing nutrient-dense meals or want to get in the best shape of your life, the Accumulate Health podcast will provide the roadmap to help you create the habits that will provide lasting transformation.
In today's episode, we're talking about diet culture. So many people are trapped in a cycle of dieting, losing, regaining, feeling worse, and starting all over again. Diets do not have the power to transform you. Real success is lasting transformation — and diets rarely deliver that. And by rarely I mean less than 1% of the time. Real change happens not by counting macros but by confronting pain. That’s where freedom lives. That’s where addiction dies. That’s where lifelong transformation begins.
➡️Download 16 Delicious Goat Whey Recipes https://drwholeness.ac-page.com/goat-whey
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
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📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
Recently I had a conversation with my son that went something like this:
My four year old: “Dad, I'm hungry. What can I eat?”
Me: "You want some meat, eggs, yogurt? I’ll cut you an apple."
Four year old: "I want cookies." Also, industrialized humans: “There is nothing to eat!”
As Health accumulators, we are happy to put off momentary pleasure for day in and day out vitality and vigor.
➡️Download 16 Delicious Goat Whey Recipes https://drwholeness.ac-page.com/goat-whey
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
Today I'm talking about cholesterol and why it's not the enemy of our heath that needs to be subdued by statins.
Cholesterol is in fact the key building block for ALL our cell membranes - structure, integrity and fluidity are not maintained without it.
➡️It is the essential precursor needed to create all our steroid hormones, such as testosterone, estrogen, progesterone, cortisol.
➡️It is necessary to produce Vitamin D from sunlight.
➡️It is essential for brain health. How could we possibly expect to live our best most vibrant life, if we are suppressing the body’s ability to produce cholesterol?
➡️Healthy Meals Made Easy PDF
https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, I'm talking about thoughts and how they have the power to help you heal faster. It is not woo-woo. It is the truth.
Often we get after our food routines, exercise, sleep hacks, sauna, cold plunges, plastic surgery, IV therapy, all the while neglecting the health magnifier, our mind.
Peer-reviewed studies are showing us—what goes in our mind, doesn’t stay there. It spills into our body, shaping everything from how our immune system responds to illness, hormonal responses to menopause and menstruation, the activity of our natural killer cells and even our DNA. Our thoughts, beliefs, and thinking habits could be our greatest ally or our greatest threat when it comes to maximizing our health accumulation.
➡️Healthy Meals Made Easy PDF
https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, I'm talking about the natural sugar found in an apple and added sugar. An average apple has about 20 grams of sugar in it. This is primarily in the form of fructose and this fructose is beautifully held in a whole foods matrix within the apple.
This is why the glycemic index is around 35 and the glycemic load of an apple is around 5. What this means is that the 20 grams of sugar in an apple is in the lower 1/3 of foods consumed related to raising glucose. Studies actually show that having an apple before a meal is an effective strategy in decreasing the sugar response of your body to that meal in people who already have impaired glucose tolerance.
We have done many challenges over the years related to protein intake and sugar reduction, but let me be clear, unless you're allergic to a whole food, like an apple, I would not stop eating whole foods so that you can partake of a processed food that has more protein or fat in it, or less sugar. That is not health accumulation, that is diet culture.
➡️Healthy Meals Made Easy PDF
https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, I'm talking about why I would choose added sugars over artificial sweeteners. This may come as a shock, but every single day of the week I would choose to put into my body added sugars, rather than artificial sweeteners.
Most people see added sugars as calories and are conditioned to think they are bad, while zero sugar, artificial options are supposedly better. We are a living entity.
We are not artificial. We require life to sustain our lives. So what is the difference between added sugars and artificial sweeteners?
➡️Healthy Meals Made Easy PDF
https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, we're talking about hinderances to fat loss. Most people trying to lose fat focus on big rocks — strength training, hydration, macro counting, 10k steps per day, cutting sugar. All of which can have great value.
But what if what’s keeping you stuck in your current body composition, isn’t a lack of discipline… but the little things you don’t know you’re eating?
Maltodextrin — is a common additive in dressings, sauces, spice blends, and even “health” products like LMNT and electrolyte powders — has a glycemic index of 85–105. That’s higher than table sugar. In minute doses this is generally not an issue, but at the amounts found in these powders and taco spices this can really add up.
➡️Healthy Meals Made Easy PDF
https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, we're talking about fiber vs protein. You’ve probably heard that fiber is good for your gut and protein is good for your muscles—but what if I told you that the magic doesn’t actually come from either one—the wow factor comes from eating both in whole food form.
We live in a world of scoops, powders, pills—fiber gummies and protein isolates, all making big claims.
The truth: You cannot build a body on fiber alone, and you cannot heal a body on protein isolates alone. The real magic happens when these nutrients are delivered the way God designed—inside real, whole foods.
➡️Download 16 Delicious Goat Whey Recipes
https://drwholeness.ac-page.com/goat-whey
➡️Healthy Meals Made Easy PDF
https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, we're talking about fruit sugar vs added sugar.
Last week, we talked about the amazing benefits of natural sugar found in fruit and today we are contrasting fruit derived sugar with added sugar found in processed foods.
Let's take a closer look at how our body processes these two sugars.
➡️Download 16 Delicious Goat Whey Recipes
https://drwholeness.ac-page.com/goat-whey
➡️Healthy Meals Made Easy PDF
https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In this episode, I'm talking about how fruit holds the key to better gut health, disease prevention, and even mental wellbeing. Over and over patients tell me that they were told not to eat fruit because of its high sugar content.
Fruit sugar is not the enemy of your health. High fructose corn syrup and the fluffy white sugar added by the tablespoon to vanilla flavored yogurt is the adversary of your health.
Unlike refined white sugar, natural sugar found in fruit has blood sugar balancing fibrous material, minerals, and polyphenols. In fact, study after study shows that fat gain goes up with refined or added sugars and goes down with whole fruit intake.
Let's talk about what different fruits can do for your health.
➡️Download 16 Delicious Goat Whey Recipes
https://drwholeness.ac-page.com/goat-whey
➡️Healthy Meals Made Easy PDF
https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, I'm sharing two stories of women whose health was transformed by a carnivorish diet.
I'm also giving you a couple of reasons why I think eliminating all foods and just eating meat and seed bearing foods for a short time can often be the food routine that's needed for transformational health.
➡️Download 16 Delicious Goat Whey Recipes
https://drwholeness.ac-page.com/goat-whey
➡️Healthy Meals Made Easy PDF
https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, we're talking about artificial sweeteners and why we want to ditch them.
Did you give up sugar only to swap it out for Splenda, aspartame, Ace K or erythritol? Today I'm breaking down 5 powerful reasons to ditch artificial sweeteners and sugar alcohols for good! — and what happens when you do.
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Your Gut Microbiome Starts to Heal
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Cravings and Appetite Drop
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Metabolic Health Improves
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Mental Clarity & Mood Get a Boost
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Taste Buds Reset
➡️ Support your child's gut health with new Flora Start Kids
https://drwholeness.myshopify.com/products/flora-start-kids-1
➡️Healthy Meals Made Easy PDF
https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, we are busting myths, namely 4 health food myths.
Many people are putting in an intense amount of effort to live their healthiest life, but are being derailed by the lure of gluten free, sourdough, fat free, and nut butters.
➡️Healthy Meals Made Easy PDF
https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode we're talking about something that's wrecking our kids' mental focus, confidence, and overall development—smartphones.
They can be crazy helpful for work and communication. But is there any benefit to our children?
Is it possible that smartphones only have a negative impact when in the hands of kids? If you pay for the smart phone for your aspiring young athlete, could you be directly hindering their success?
➡️ Support your child's gut health with new Flora Start Kids
https://drwholeness.myshopify.com/products/flora-start-kids-1
➡️Healthy Meals Made Easy PDF
https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, we're talking about the gut-brain connection. What if I told you that your gut bacteria might be controlling your focus, mood, and even your ability to sit still? Unbelievable, right? Well, like gravity, you don’t have to believe it for it to be true.
Research is becoming more and more convincing that the symptoms or disease states we medicate like, depression, ADHD, and even anxiety are not actually starting in our brain... but in our digestive tract!
Today, we’re breaking down the science behind the gut-brain connection, how your 40 trillion bacteria in your gut are controlling neurotransmitters like dopamine and serotonin, and what you can do to improve focus and mood—naturally!
➡️ Support your child's gut health with new Flora Start Kids
https://drwholeness.myshopify.com/products/flora-start-kids-1
➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
Today we are talking about our home, excess, climate-controlled environments and what behavior is equivalent to smoking 15 cigarettes a day.
4 non-negotiables for a health-accumulating life:
Step 1 make your home a sanctuary.
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It should be the easiest place in your life to eat whole nutrient dense foods. - The best place to get a great night of sleep.
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A place where you watch, listen to, and talk about uplifting things. Consider all the things outside of your control already, why not set your home up to be a peaceful place, where you eat your meals, sleep, relate with your family and demonstrate hospitality?
I'll walk through all four of these non-negotiables in today's episode.
➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, I'm talking about how weight loss medications work in the body and what happens if there are no coinciding lifestyle changes. Ozempic, or semaglutide, mimics a hormone called GLP-1, which your body naturally produces after eating.
Patients come to me having started on these medications with the promise of easy weight loss, yet they are consuming processed foods, not given any strength training plan and sent out the door with their weekly injection.
This not only leads to failure to thrive, but sabotages the potential benefits that could come from using a drug that makes it easier to improve food habits, since appetite is suppressed.
➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's video, I'm discussing how we can prevent or minimize the unwanted symptoms of norovirus.
First, it's important to recognize that norovirus relies on oxidative stress-induced cell damage to spread and replicate in the body. So anything we can do to decrease oxidative stress by improving the antioxidant status of our cells decreases the opportunity for viral activity in our body.
Norovirus also attacks and damages the intestinal lining, which is why vomiting and diarrhea are often a large part of the symptom picture. Making sure our gut health is on point is high value.
Nutrient Support⬇️
Support gut health integrity and cellular antioxidant status by using probiotics like lactobacillus and bifidobacterium species as well as one of my favorites, N-acetyl Cysteine or NAC. NAC increases our master antioxidant glutathione to reduce cell damage and promote a hostile environment for norovirus.
Vitamin C and selenium can also help in a similar fashion to NAC.
Plus I share how to properly hydrate if you are vomiting, why I use a throat spray, and how acid blockers (proton pump inhibitor and H2 blockers) can increase susceptibility to a norovirus infection.
➡️Healthy Meals Made Easy PDF https://go.drwholeness.com/healthy-meals-made-easy
Connect with Dr. Matt online:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, I'm talking about the connection between birth control and iron levels and what you can do about it. If you're struggling with low iron, talk to your healthcare provider about developing a personalized plan that looks at optimizing your whole person.
Birth control pills can affect your body in multiple ways:
- They contain synthetic estrogen
- This increases a hormone called hepcidin
- Hepcidin is your body's iron gatekeeper
➡️ Get Dr. Matt's free guide to overcoming iron deficiency
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
➡️ Schedule an iron consultation https://calendly.com/ironconsultation/60min
📌 Purchase Blood Vitality - https://drwholeness.myshopify.com/collections/nutritional-supplements/products/blood-vitality-1
📌 Website - https://optimizeiron.com
📌 Instagram - https://www.instagram.com/bloodvitality
In today's episode, we're focusing on what we can do to build strength for life and identifying hidden culprits of muscle loss.
Coming in at #1 (and probably of no surprise) is refined flours and added sugars.
They have a special affinity for degrading muscle health. When we eat foods like white bread, pastries, or sugary snacks, our body responds with an insulin surge to bring that blood sugar back down.
Over time, frequent spikes like this can lead to insulin resistance, where muscles struggle to absorb the glucose and amino acids they need for repair and growth.
This isn’t just a challenge to maintain energy, it directly impacts our ability to maintain and build muscle. Ultra-refined carbohydrates (think standard bread, cracker, chips) and added sugars feed the inflammatory cascade in our body.
When we have chronic low grade inflammation, the muscle repair process is downgraded, leaving us weaker and more prone to injury. Instead of rebuilding muscles after a workout, the body is sending its resources to curb inflammation.
➡️Healthy Meals Made Easy PDF
➡️ Download Supplement Rx PDF
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
Connect with Dr. Matt online:
https://instagram.com/drwholeness
https://facebook.com/drwholeness
📍 Website
https://drwholeness.com
📍 YouTube
https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, I'm talking about enzymes (aka the fountain of life). The daily decisions we make and habits we keep, promote enzyme challenges or ease.
Enzymes are proteins folded in a unique way. Like a key, each one fits a specific food and unlocks their life-giving capabilities for our bodies.
In light of this, I have three ways your lifestyle can negatively impact enzyme activity and three ways to optimize enzyme function.
➡️Shake the Sugar Lifestyle Guide
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
Connect with Dr. Matt online:
https://instagram.com/drwholeness
https://facebook.com/drwholeness
📍 Website
https://drwholeness.com
📍 YouTube
https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, we're talking about how to unlock opportunities to boost your nutrient absorption by up to 300% through simple every day decisions including 5 simple food hacks to help boost absorption.
➡️Healthy Meals Made Easy PDF
➡️ Download Supplement Rx PDF
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
Connect with Dr. Matt online:
https://instagram.com/drwholeness
https://facebook.com/drwholeness
📍 Website
https://drwholeness.com
📍 YouTube
https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, we're talking about creating a system that enables success. Our word for the year health accumulators is STRUCTURE.
Build a framework that actually makes things happen.
I have five simple, doable, inexpensive and effective ways for us to create structure in our day:
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Go to bed and get up at the same time each day
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Schedule in the time you're going to go for that brisk walk or hit that workout 3. Plan out your meals
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Spend 30 min, 5 days a week learning a new skill or subject
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Program your phone for rest times
➡️Shake the Sugar Lifestyle Guide
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
Connect with Dr. Matt online:
https://instagram.com/drwholeness
https://facebook.com/drwholeness
📍 Website
https://drwholeness.com
📍 YouTube
https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, we're talking about sugar! Did you know sugar doesn’t just affect your waistline—it rewires your brain?
Cutting out processed added sugar for 30 days can transform your neurochemistry, your focus, and even your mood. Let's dive in to what happens to your brain when you give added sugar the heave ho.
When I say sugar, I am not talking whole fruit, dates or raw honey. I’m talking about when you read a label and see numbers in the added sugar category.
Recognize these added sugars hijack our brain’s reward system, leaving us craving more and feeling worse once the reward response is finished.
➡️Shake the Sugar Lifestyle Guide
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
Connect with Dr. Matt online:
https://instagram.com/drwholeness
https://facebook.com/drwholeness
📍 Website
https://drwholeness.com
📍 YouTube
https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
Today, we are dispelling the following 5 nutritional myths:
Eating fat makes you fat.
Carbs are bad for you.
You need to eat small meals every few hours to boost metabolism.
Detox teas, powders and juice cleanse your body.
Protein is more important that real food.
Have you fallen for one or all of these nutritional myths?
I don't like to see people who are going all out for their health being conned into health myths that will derail them from their health goals.
➡️Healthy Meals Made Easy PDF
➡️ Download Supplement Rx PDF
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
Connect with Dr. Matt online:
https://instagram.com/drwholeness
https://facebook.com/drwholeness
📍 Website
https://drwholeness.com
📍 YouTube
https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
The cold weather and the extra sweets and treats consumed during this time of year are calling cards for colds, coughs, and the flu.But, we don't have to succumb to sickness, with the right nutrient support, we can prevent a cold or the flu before it starts or at least lessen their severity.
Here are my top supplement recommendations and DIY home remedies:(Remember this is health education, not personal medical advice.)
Vitamin C
NAC
Zinc and Propolis
Wet Sock Treatment
Steam Inhalations
For more effective nutrient support tips and DIY home remedies, check out this post (it also includes the Wet Sock Treatment video) https://drwholeness.com/blog/stop-a-cold-before-it-starts/
➡️Healthy Meals Made Easy PDF
➡️ Download Supplement Rx PDF
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
Connect with Dr. Matt online:
https://instagram.com/drwholeness
https://facebook.com/drwholeness
📍 Website
https://drwholeness.com
📍 YouTube
https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, we're talking about how we can celebrate the holiDAYS with special meals and delicious treats without going overboard all season long.
Nobody is gaining weight or regressing in their health over what they ate on Thanksgiving day or Christmas Day, it’s what is being consumed throughout the holiday season.
Excess is what gets us in trouble with special occasions. The last thing we want to do is make it harder for ourselves in the New Year. Keep your goals in front of you and enjoy some special, celebratory food, but don’t go crazy and continue the bad habits all season long.
➡️Healthy Meals Made Easy PDF
➡️ Download Supplement Rx PDF
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
Connect with Dr. Matt online:
https://instagram.com/drwholeness
https://facebook.com/drwholeness
📍 Website
https://drwholeness.com
📍 YouTube
https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
Today we are talking about 3 movements that can build strength with minimal risk of injury and can truly transform your capacity to do life.
Goblet squats.
Kettlebell/dumbbell deadlifts.
Push-ups.
What makes these exercises so special?
These 3 movements do more than just build muscle – they strengthen one's ability to perform in everyday life. Not to mention these movements are infinitely scalable, so anyone at anytime in their health and age journey can get started with them.
Sign-up to receive a daily email with Crossfit-style workouts.
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In today's episode, we're talking about epigenetics.
Many people believe that what they eat doesn't matter, so long as they can fit into their jeans.
However, what many people don't realize is that what goes into their mouth, changes how their genes express themselves.
The food you consume can help promote a radical state of health or increase the rate of dysfunction. A couple of food items that we have cancelled in our home are corn syrup and vegetable oils (canola, soybean, corn, sunflower, safflower oils) and this is because they are toxic to our DNA.
High fructose corn syrup decreases the expression of genes that promote ideal insulin signaling which makes it really challenging for the body to regulate blood sugar. Altered gene expression is why many people still have great difficulty keeping their sugar under control and managing their body composition, even after they change their food routine and start physically exerting themselves.
When it comes to gene expression, it is not an overnight phenomenon, it is the consistent barrage of processed foods that leads to the switching off of one gene and the switching on of another gene.
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In today's episode, we're talking about micro-habits. They are the key to accumulating lasting changes in our health. It's a small adjustment in our routine that creates momentum towards the person we want to be.
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In today's episode, we're talking about how our body is one whole being with multiple interacting systems and billions of cells all working together enabling us to function at our highest capacity.
This is why it's important to use a holistic lens when deciding on a treatment plan. Beyond the physical systems present, we also have the mind and spirit which are also directly and fully integrated into our body.
Are you compartmentalizing aspects of your being which could be keeping you from experiencing the life, energy, vigor your body is capable of?
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In today's episode, I'm talking about the connection between iron deficiency and inflammatory bowel disease for a multitude of reasons. Excess iron is often thought of as this inflammatory irritant, which is true, but the opposite can also be problematic.
➡️ Get Dr. Matt's free guide to overcoming iron deficiency
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In today's episode, we're talking about 4 supplements that I believe most people will find effective in helping them maximize their life performance.
The most common nutrient deficiencies I see on bloodwork are vitamin D, B12 and iron. For people who are low in these 3 nutrients, rarely do I find dietary adjustments alone to be enough to increase nutrients to a meaningful level.
This doesn’t mean we don’t adjust our food routine to maximize nourishment, but it does mean that if your B12 is 200, it is not going to increase to levels of 800-1000 by eating more red meat.
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In today's episode, we're talking about some natural measures we can take to lower blood pressure.
Hypertension or excessively high blood pressure increases the risk of heart, brain and kidney disease, strokes, and heart attacks.
On top of that, being on blood pressure medication often leads to fatigue, blood sugar issues, weight gain, decreased motivation and overall life performance.
Essentially, the side effect profile of the medications, predisposes people to the very diseases they are trying to avoid.
That's why we want to take every opportunity we can to improve blood pressure parameters without pharmaceutical intervention.
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In this episode, I'm talking about why soy milk isn't all that it's promoted to be. In the USA, 94% of soybeans grown are genetically modified.
The reason for this is so that glyphosate can be sprayed on the field and kill everything, but the soybean plants.
As soybean production surged, the soy industry looked for new markets to absorb the oversupply.
Soy milk turned out to be a great way to create demand for soy byproducts, making it a lucrative business opportunity for soy producers.
A non GMO soybean as eaten heavily throughout Japan does have loads of potential health benefits. However, a soybean is not the same thing as ultra processed soy milk consumed in the United States.
🎥 The Problem with Oat Milk and Recommended Milk Alternatives
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In today's episode, we're talking about migraines. A migraine is your body screaming for help. Turning off the signal without helping the underlying process that is promoting the dysfunction is not a recipe for long term health.
Lifestyle can and does cure migraines.
Today, we're talking about 7 reasons why you may be getting migraines and what to do about them.
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Consider eating a diet of near 100% digestible foods.
-
Hydrate!!!
-
Utilize agents and breathing routines that support a parasympathetic dominant state. You can check out previous videos where I discuss specifics on breathing and herbal adaptogens.
🎥 Mouth Breathing Affects Breath, Cognitive Function, Facial Development, Energy & More!
🎥 Breathing for High Potency Health
- Work on your posture. 5. Check your home for mold issues.
🎥 Mold Toxicity
- Look at your hormone balance especially estrogen and progesterone. 7. Consider iron, B12, folate, omega-3 to 6 ratio, vitamin D, RBC, magnesium, all these can easily be tested via blood.
🎥 Low B12 Symptoms (and the lab tests to run)
Also, not as easily tested via blood, but if you are doing all the lifestyle stuff consider looking into vitamin B2 (riboflavin), butterbur extract (herb), CoQ10, and melatonin therapy.
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In today's episode, we're talking about how to keep your child "in the game".
Most kids are consuming licorice, pizza pockets, school lunches, Gatorade, Prime energy drinks, Muscle Milk and Premier protein drinks.
If you want your child to have the strongest bones, the best reaction time, the quickest first step, to possess calm in the midst of chaos, you have to fuel them nutrient dense food rather than food-like substances that are stripping them of resources with each bite.
Let's talk about what to feed kids to maximize their performance and overall health.
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In today's episode I share how to prevent and get rid of a cold sore.
HSV-1 (Herpes Simplex virus-1) is transmitted via saliva - think sharing drinks, lipstick, utensils, and kissing. I hear some people even share toothbrushes.😱
Once inside, the virus targets skin cells near the site of entry, where it starts replicating.
After initial replication, it travels through sensory nerve fibers to the trigeminal ganglion (a nerve cluster near the brain) where it remains dormant. For many the virus gets held in ganglion jail and stays there and never becomes symptomatic.
For others, the painful cold sores or fever blisters form on the lips at the most inopportune times.
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In today's episode I'm talking about B12. How do we assess for B12 sufficiency? So when it comes to B12 deficiency, the first thing to consider are your symptoms and your age.
If you are over 60, you are at an increased risk of B12 deficiency.
Now for the rest of us, symptoms like chronic headaches, fatigue, balance issues, cognitive or focus issues, depression, vision issues, neuropathic pains in the extremities, would all be symptoms that could be related to low B12.
If any of those symptoms are present, you may want to consume B12 in a lozenge or dropper form to see if symptoms improve over 3-4 months or have some blood tests run.
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In today's episode, we're talking about how to prepare nutritionally balanced meals.
Here is my general criteria for healthy meals:
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Eat real whole foods.
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Eat foods that are going to produce energy, satiation, and longevity.
My go-to breakfast: Eggs, turmeric, avocados, berries, sprouts, sweet potatoes, seasonal fruit (apple slices, peaches, nectarines)
My go-to lunch: A2/A2 and goat whey yogurt, berries, homemade granola, 2 scoops of goat whey protein powder, apple and peanut butter.
Family Dinner: Protein - 80% Beef, 15% chicken, 5% fish (how it generally works out in our home)
One of the following starches - Basmati rice, black rice, potatoes, sweet potatoes, yams.
One of the following vegetables plus a big salad with a homemade vinaigrette dressing - Cucumbers, broccoli, celery, carrots, asparagus, fermented cabbage
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In today's episode, we're talking about bowel habits, because nobody wants to be backed up. In addressing chronic constipation, we need to look at bile acid metabolism, hydrochloric acid production, the migrating motor complex, peristaltic movements, and our daily psychology.
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In today's episode, we're talking about foods that activate detoxification and can be used as a regular part of our routine to cleanse the body from toxic agents.
When it comes to detoxification, we are looking for consistent inputs that will keep us ahead of the toxic world we reside in. We want to actually be detoxifying, as in minimizing our body's toxic burden and not just recycling toxins or enjoying a bunch of so called “Detox reaction” symptoms for no health accumulating reason.
Please don’t fall for impressive marketing tactics. Detoxification is a 24/7, 365 days a year process until we die.
However, through small food adjustments, we can build massive health margin.
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In today's episode, we're talking pre and post workout nutrition. We want to give each training session our best and be able to recover as efficiently as possible.
The key is to find the food routine that keeps you feeling sharp and energized throughout your training session so you can get the most out of it.
______________________________________
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In today's episode, I'm talking about 7 reasons to conquer the pull-up bar.
Why pull-ups are so great and why you want to try to master them.
If you want to maintain your independence, reduce your risk of falls and injuries, decrease your risk of chronic disease, enhance your bone strength and feel really competent when it comes to managing your body, get yourself a pull-up bar and make a single strict pull up a non-negotiable in your life.
➡️ Master a strict pull-up in 6 weeks with the Pull-Up Progression PDF. https://drwholeness.myshopify.com/products/pull-up-progression
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In today's episode, we're talking about electrolytes. When I say electrolytes, I am mainly referring to sodium, potassium, magnesium and calcium.
The reason we care about electrolytes is because they are vital for maintaining fluid balance, transmitting nerve signals, contracting muscles (including your heart muscle and the smooth muscles like your blood vessels and intestines), and electrolytes are vital for maintaining acid-base balance in the body.
Too much acid or too much base and we die.
Electrolytes can be beneficial in the following areas:
Intense exercise
Processed foods
Chronic illness
Body composition
Find out if you could benefit from electrolytes.
➡️Download the Hydration 2.0 PDF
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In today's episode, we are discussing cooking oils, specifically palm oil and macadamia nut oil. Are they good? Are they bad?
Palm oil is known for its high smoke point, which means you use it to cook at high temperatures without the oil breaking down and forming free radicals, degrading its nutritional value.
Like palm oil, macadamia nut oil has a high smoke point, making it super versatile in the kitchen for baking and high heat applications. Find out the benefits and risks of these two oils.
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In today's episode, we're talking about health margin. I talk to friends, family, and patients on a regular basis who tell me things like “oh I just took ibuprofen or I took a Tylenol and feel fine now.”
When the body is producing pain and swelling signals, whether that is your knee, stomach, sinuses, head, there is a purpose, there is a reason for these symptoms.
When you pop a pill, the issue generating the symptoms did not go away. The capacity to generate the symptoms was simply downgraded or put on hold by the drug.
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In today's episode, I'm talking about the interplay between low iron and hypothyroidism. They share similar symptoms from weakness to fatigue to feeling cold all of the time.
For example, Iron deficiency can lead to reduced activity of the deiodinase enzyme which affects the conversion of T4 to T3 in the cells. Iron is also a key component of TPO which synthesizes thyroid hormones.
➡️ Get Dr. Matt's free guide to overcoming iron deficiency https://optimizeiron.com/guide/
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In today's episode we're talking about toxicity via glyphosate.
Micronutrient imbalances coupled with chronic toxic exposure lead to hormone imbalance, autoimmune disease, leaky gut barrier, and chronic infections.
This past month a study came out looking at gluten-free food products and the levels of different pesticides and minerals present in them. People often rage at gluten, but the reality is gluten just happened to be at the wrong place at the wrong time.
The true culprit in this epidemic of gluten sensitivity and celiac disease is actually the pesticide glyphosate.
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In today's episode we're talking about elevated MCV (mean corpuscular volume) and why it can cause fatigue. MCV is an indication of impaired oxygen delivery.
This can result in symptoms of fatigue, weakness, shortness of breath and decreased life performance. When red blood cells are small it often associated with low iron but when they are big nutritionally it is usually related to low B12, folate, thiamine, and B6. Recognize if oxygen delivery is impaired then it is really challenging for healing to occur.
The next time you get a CBC check your MCV level. The goal is to have it around 88-90. We don’t want it too low either as that also impairs oxygen delivery.
➡️ Get Dr. Matt's free guide to overcoming iron deficiency https://optimizeiron.com/guide/
➡️ Schedule an iron consultation https://calendly.com/ironconsultation/60min
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With sunnier weather comes the question of sunscreen - what kind to use and how often? Today we're talking about when it's necessary to use sunscreen (and when it's not) and what kind to use.
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In today's episode, we're talking about how breaking personal records can boost momentum.
Amazingly, when you set and achieve a fitness goal, the brain not only releases dopamine each time you go out to train, but it also releases it when you achieve the goal.
This sense of pleasure gathered and repeated from accomplishment sets us up for massive health success. This is because it greatly increases the likelihood that we will continue to step up to the fitness plate.
However, humans are much more responsive to negativity or loss than we are to rewards and trophies. For most of us, the pain of losing something is stronger than the pleasure of gaining something of equal value.
With this knowledge, it is wise to set fitness goals.
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In today's episode, I'm talking about eggs.
Eggs are pretty close to being a perfect food and here's why:
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High-Quality Protein
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Rich in Essential Nutrients
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Supports Brain Health
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Supports Eye Health
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Supports Heart Health
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Supports Healthy Body Composition
-
Supports Skin and Hair Health
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A Source of Healthy Fats
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Versatile
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Affordable and Accessible
Get the 30 Day Microbiome Upgrade
Start accumulating health with the Shake the Sugar guide
Download the Healthy Meals Made Easy PDF
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In today's podcast, we are discussing breast implants. I don’t talk or post about this subject because I never want to come across as being judgmental as that does not inspire health accumulation.
However, I feel that I need to say something because I have had more and more patients over the last decade with considerable illness that we can trace back to breast implants.
I think we need to consider what is happening when we implant a foreign object into our body and especially when a woman has that foreign object placed directly into glandular tissue. You may have heard of breast implant illness. This is where the body's response to the implants creates systemic symptoms like chronic fatigue, rashes, brain fog, muscle and joint aches, fluid retention and a general feeling of inflammation in the body.
Get the 30 Day Microbiome Upgrade
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In today's podcast, I'm talking about how to educate yourself before buying supplements.
What does Rite Aid, Walgreens, Safeway, Costco, Amazon or even your friend know about supplemental nutrition? Are they invested in your health?
Your friends and family members likely want the best for you, but do they know what makes up a quality supplement?
Get the 30 Day Microbiome Upgrade
Start accumulating health with the Shake the Sugar guide
Download the Healthy Meals Made Easy PDF
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In today's podcast, I'm talking about why do we not do what we know to do? I see this play out time after time in my office. Eating real whole foods is not some new health concept, so why do we struggle to start and then stick with a whole foods eating routine?
The first barrier is procrastination.
The second barrier is a fear of failure.
The third barrier is we do not clearly understand the value or capacity of food to transform our life.
The fourth barrier is my genes.
The fifth barrier is pain. Only you have to live in your body. Only you have to experience your body. Nobody else has to endure the joint pain, the knee replacement, the lightheadedness, the migraines, the anxiety and depression.
Accept that being different is the better way. Search out the community of people who want to experience the best their body and mind can offer.
'
Get the 30 Day Microbiome Upgrade
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Download the Healthy Meals Made Easy PDF
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In today's episode, I'm talking about the 5 signs of excess sugar consumption. And by sugar, I mean added sugars in ultra processed foods and flours that come from refined grains.
A refined grain is a grain that has had the bran and germ removed (fiber, vitamins, minerals) with only the starchy endosperm left over. This would be most cereals, crackers, pastas, pizza dough, pastries and bread products.
It is going to take consistent vigilance on your part and simply being okay with eating different than the person next you. You will not be normal, but you will be creating massive health opportunity for yourself and your family.
Get the 30 Day Microbiome Upgrade
Start accumulating health with the Shake the Sugar guide
Download the Healthy Meals Made Easy PDF
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In today's episode, I'm talking about fluoride. Is fluoride a necessity in mouthwash, toothpaste and our water supply?
Here are 5 things to consider before making fluoride a part of your routine:
- Fluoride inhibits the thyroid stimulating hormone output from the pituitary gland. Without a strong signal to the thyroid to make thyroid hormones, T4 and T3 production decrease.
- Fluoride is much lighter and more reactive than iodine, so it easily displaces iodine in the body.
- Fluoride inhibits multiple antioxidant enzymes and lowers glutathione levels.
- Fluoride exposure leads to cell membrane degeneration and decreases the lifespan of red blood cells.
- Fluoride depletes our body of energy. Whether we are talking about the thyroid, glutathione, iron or straight up depleting ATP production by inhibiting the enzyme ATPase.
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A couple of weeks ago I discussed the Dirty Dozen and today I'm talking about the Clean 15.
Listen to the episide here - The Dirty Dozen and Pesticide Exposure
These are fruits and vegetables that are considered to be the least problematic in regards to pesticides. However, if you have the means I would still buy them organic as the bioaccumulation of toxins is really at the root of so many illnesses.
The foods with the least amount of pesticide residues in 2024 according to the Environmental Working Group are:
- avocados
- sweet corn
- onions
- papaya
- carrots
- honeydew melon
- asparagus
- pineapples
- sweet peas (frozen)
- watermelon
- cabbage
- sweet potatoes
- mangoes
- mushrooms
- kiwi
Papaya are often genetically modified, so even though they may be low in pesticides, it is still best to get them organic.
If you want to make a course correction in your food routine, join us for the 49 Day Supercharged Shake the Sugar Challenge starting May 1st. For less than $10/week you can get the knowledge, support, and accountability you need to supercharge your eating routine with real, whole foods!
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In today's episode, I'm sharing about how one of my patients got rid of fatigue, muscle aches, bladder infections, and mood swings by changing their diet. This patient was a vegetarian but she wasn’t eating vegetables, fruit, nuts, seeds and beans, instead she was eating processed foods, and lots of carbs.
No matter what type of diet or lifestyle you're following, if it doesn't include real, whole foods, then it's not supporting your health. It may support weight loss or some other goal, but not optimal health and vitality.
Could your health be a diet adjustment away from experiencing energy and vitality?
If you want to make a course correction in your food routine, join us for the 49 Day Supercharged Shake the Sugar Challenge starting May 1st. For less than $10/week you can get the knowledge, support, and accountability you need to supercharge your eating routine with real, whole foods!
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In today's episode, I'm talking about the fruits and veggies you want to buy organicif you want to avoid excess pesticide exposure.
The following whole foods have the highest levels of multiple pesticides.
- Peaches,nectarines
- Grapes
- Strawberries
- Cherries
- Spinach
- Apples
- Brussel sprouts
- Cucumbers
- Tomatoes
- Apricots
- Lettuce
- Bean pods
Consuming these otherwise health promoting foods in a non-organic form can increase the risk of cancer, neurological disorders, hormone imbalance (PCOS, endometriosis), and reproductive problems (infertility, fetal death, birth defects). That's why it's important to buy organic.
The only exception is if your are buying them from a trusted, local source that doesn't use pesticides. The benefits of the fruit or vegetables do not outweigh the toxicity of the chemicals.
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In today's episode, we're talking about ultra-processed foods.
I can’t think of a good reason to eat ultra-processed foods.
Manufacturing them destroys the environment and the human. The only people helped are those who own the companies. All the while, the uninformed human is duped by the perfectly manicured packaging thinking that life sustenance can be gathered from these pseudo foods.
The problem with processed foods is not just the flavour enhancers, food coloring, nitrates, sodium benzoates, foaming agents, anti-caking agents, bulking agents, and thickeners, though of course they promote dysfunction in the human body, it is also the fact that the natural matrix of vitamins, minerals and phytochemicals have been removed.
Ultra processed foods require the body to use precious resources to digest, detoxify and extract what it can from this defunct food substance.
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Today I'm chatting with Gabe Orr, a friend, and one of the founders of Plainview Beef. As Gabe shares, good beef starts with a healthy animal.
At Plainview Beef, they believe that you need to be able to understand the variables that go into producing a healthy animal and meat, and then have a way of measuring and filtering the process, so you can identify any weaknesses and ensure that no contaminants ever reach the feed.
Through their unique process of feeding cattle Non-GMO digestible sprouted wheat and barley grains from beginning to end, they are able to produce a healthy cow and premium quality beef. Plainview Beef stands at the intersection of century-old traditions and innovative, sustainable practices in the beef industry. In essence, they merge traditional cattle raising methods with modern technology.
For more information, visit plainviewbeef.com. Find out how you can invest in Plainview Beef at equityvest.org.
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In today's episode, we're talking about the foundation of your food routine. What if instead of counting calories or macros, you make a habit of eating at least one of the following foods daily?
Here are 5 foods that can have a major impact on your health if they are a regular part of your routine.
- Walnuts
- Berries
- Broccoli Sprouts
- Kalamata Olives
- Wild Salmon
Find out what you need to look for when buying these 5 foods.
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In today's episode, I'm talking about apple cider vinegar.
How many times have you heard about some miracle cure ingredient or food item that seems to help every disease state known to man? While most of these supposed "miracle products" are nothing more than good marketing, there are a few tried and true products that have proven themselves to be effective in catapulting our health.
One of these products is Apple Cider Vinegar. So today I am going to share 20 health benefit opportunities to capitalize on with apple cider vinegar.
🍎20 Benefits of Apple Cider Vinegar PDF https://drwholeness.com/acv
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In today's episode, I'm talking about healthy snacks. While there is no perfect meal routine for all of humanity, there is a real food routine. We snack because we want to, because it brings us pleasure, not because it is helping us build and sustain life.
If granola bars, candy bars, ice cream, doughnuts, breads, crackers, chips and salsa are your regular go-to snack, then your trajectory is towards fat accumulation, bone deterioration, depression, anxiety, arthritis and all the other degenerative conditions associated with pre-packaged, ultra processed foods.
However, if you are grabbing apples, berries, carrots, celery, cucumbers, slices of meat, nuts, and seeds, life is being seeded into your body and you can expect a profitable health trajectory.
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In today's episode, we are talking about labels. Sadly on most packaged foods in 6-8 font type, you’ll see bioengineered ingredients. Bioengineered food contains modified genetic material.
The reason it’s done is to make it easier to make lots of processed food and to give that processed food a longer shelf life. The most common genetically modified food crops in the U.S. are:
- Canola
- Corn
- Soy
- Sugar beets
- Yellow squash
- Zucchini
The thing is these bioengineered foods introduce novel organisms or proteins that trigger an immune response. One of the reasons why I recommend eliminating soy and corn products from your diet is because even on organic farms there is cross contamination since the bioengineered farm sits right next to the organic farm.
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In today's video, I'm sharing some coffee creamers that won't derail your health and taste good too. Because coffee and coffee creamer is a daily habit for most people, it's important that they are leading us towards health and not compounding toward disease and dysfunction.
Coffee mate creamer and its 25 flavors have a market value of 18.5 billion dollars and are expected to climb to 28.39 billion dollars by 2030. This means that people are going to be moving away from real food and closer to artificial, chemically engineered pseudo foods.
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In today's episode, I want to zero in on habits that likely affect us all on a daily basis. Because as you know, what we do daily, can compound in the direction of health or disease.
In light of that, I think we ought to make sure we are receiving all the benefits and none of the associated problems. Let's discuss water, coffee, and olive oil.
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In today's episode, we're talking about how inflammation can block iron and general nutrient absorption.
Whether from stomach gastric cell atrophy due to an H. pylori infection or acid blocking medications used for heartburn, the lack of sufficient hydrochloric acid production makes it so that iron is not converted to a bioavailable form.
Not to mention when you turn off HCL, (the major incinerator of food) via a proton pump inhibitor, the pH of the stomach is only getting down to a 4 or 5 instead of 2, you can’t completely break down the food, let alone absorb the minerals in the food.
Iron deficiency for so many in the Western world is not due to a lack of iron input, unless perhaps you follow a vegan or vegetarian diet, but it is because of chronic low grade inflammation induced by our Standard American Diet and high stress lifestyle.
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In this episode, we're talking about what causes a disease state? What causes a person to end up in a situation where pharmaceutical interventions are being implemented?
This may come as a shock to you but protein, fiber, carbohydrates, fat and calories do not cause disease or the need for pharmaceuticals. All of these conditions are caused by and promoted via ultra processed food consumption and a sedentary lifestyle.
We have been duped over and over that counting calories, reducing fat, eating low carb is the answer, all the while we are not seeing results in blood sugar, cholesterol, cognition, and abdominal fat. It is because we are being taught to eat manufactured food broken up into macronutrients on a label.
How we style our life with food and drink is the bedrock for the symptoms our body manifests. What adjustment, tweak, positive forward movement can you take to style your life, so that you can experience the health state you say you want?
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In today's episode, we're looking at a completely overlooked cause of iron deficiency and that is non-alcoholic induced fatty liver disease.
The body doesn't absorb iron in a state of inflammation and non-alcoholic fatty liver disease is a state of chronic low grade inflammation.
The liver supports detoxification and elimination clearance. Overcoming iron deficiency requires a holistic approach. Without removing yourself from the Standard American way of eating you will not resolve your fatty liver and you will find yourself suffering from iron deficiency.
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In today's episode, we're talking about the power of mindset.
Have you labeled yourself as having poor willpower or no self control? In looking at addicts, their belief that they were powerless was just as significant in determining whether or not they succeeded in addiction treatment as their actual physical dependence on a substance.
I was with a gentleman this past week who had started up a reading plan and a wholesome food routine, who reiterated multiple times how he'll probably "fall off the wagon" so to speak when life gets busy.
This kind of thinking and speaking is premeditated self sabotage. It is like the person who does the Shake the Sugar Challenge and is planning the dessert they are going to eat the day the challenge is over.
We are literally planning our own demise. The challenge is a concentrated time to set yourself up for total liberation.
Physical exertion, consistent sleep, whole life giving food, is vital for health, but the thing that will actually pull it all together and enable a lifestyle where we get beyond doing challenge after challenge and perpetually accumulate health is our mindset.
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In today's episode, we're talking about consumption in the context of habits.
What could you consume this coming year to set yourself up for massive health accumulation?
So many people jump straight to weight loss when they think of consumption.
But I think of the patient who stopped consuming social media 30 minutes after work and instead, drove 5 minutes to her local track and started walking for 30 minutes and has been doing this now for 7 months.
I also think of the patient who stopped consuming white chocolate mochas on the way to work each day and not only dropped 14lbs, but found they were not craving a sugar fix in the afternoon anymore.
What we consume produces and feeds our mindset. In my experience, the patients who go the farthest in their health and see lasting results are those who focus on adjusting their life inputs, rather than writing goals like, "I want to lose 30lbs or fit into a certain pair of pants".
We adjust our inputs and our body can’t help but manifest differently.
What consumption habit are you going to change this year?
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In today's episode, we're talking about mindset.
Our mindset is our perspective and attitude towards life.
The words, activities and routines that flow from our life are the quickest way to recognize the state of our mind. As humans we tend to believe that our own self-assumed limitations based on our life experiences are hardwired into the rest of humanity.
They are not.
Can you relate to any of these limiting beliefs?
“I am an all or nothing kind of person.”
“I have never been able to get a break at my work.”
“I must get a college degree to get a good job.”
“My skills are not adequate.”
“I have started 100’s of diets and always end up farther behind then the last time.”
“My body sees food and gains weight.”
“I don’t like vegetables.”
“I can’t live without diet coke.”
“I have tried quitting tobacco or alcohol but my body needs it.”
“I just don’t like exercising.”
“I struggle with mental illness, just like my mom.”
Listening to 1000’s of patients and people at large, I have seen how we handicap our capabilities by our own self-imposed limitations.
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In today's episode, we're talking about how to get the most from intermittent fasting.
A fasting routine is a great way to remind food who's boss. The beauty of time restricted feeding or eating within a particular window is that you can move the window around to meet the day's demands. If you are practicing the standard 8 hour feasting and 16 hour fasting windows and not feeling well, then it's time to readjust your fasting and feeding windows.
➡️Break up your fasting at least one time per week. For example, if you normally fast for 16 hours a day, then try fasting for 12 or 14. If you want this to be a lifestyle, having these breaks is high value as it releases the tension that can build up from thinking every day I don’t eat until this time and I stop at this time.
➡️I think it goes without saying, but when breaking your fast, I would choose real food. This might seem like a no brainer, but to experience the magnitude of benefits wrapped up in a fasting window, real food is a must.
➡️I would also note that in maximizing the effectiveness of fasting and getting the greatest long term health gains, it is paramount to make protein and resistance training a priority.
Those who don't do this, end up seeing significant reductions in bone density and lean body mass (i.e. muscle) as part of their weight loss, this can be remedied through consistent resistance training and a minimum of 60 grams of protein during your feeding window.
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In today's episode, we are talking about how to transform your body from a stagnant pond to a raging river.
When your body is a pond, then you are collecting all the garbage from work, all the family tension, all the money tension, and all of llfe's stressors.
The tension, stress, anxiety, and worry have no place to go, and the algae and muck keep building up. Unfortunately, when this happens, dysfunction is going to manifest in the body.
On the other hand, if you train your body to be a river, all the junk flows downstream and you are being cleansed non stop as the water rushes over the rocks. This begs the question, "how do we become a raging river?"
The first and most valuable step is to physically move your body. Shoving life tension and stressors under the rug, pushing it into the closest, scrolling on social media only creates a more murky, potentially disease-infested pond.
Let's talk about some ways we can move our body.
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In today's episode, we are talking about how to set our children up for success when it comes to their health.
A child doesn’t have fully developed executive function. This is the ability to make decisions that are in their best interest rather than based on emotion or what feels or tastes good in the moment.
Yet, we give them a phone at age 12-13 and expect them to not be glued to it and be able to handle it properly. Or consider what our children eat. At home they have highly palatable made-for-addiction foods sitting in the cupboard, but we are asking them to make their own lunch, loaded with whole foods.
I think the question we can ask ourselves before scolding our child about their media or food choices, is did I teach my child how to master food and media?
Am I modeling it for them? When we model it for them, the training becomes the easy part.
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In today's episode, we're talking about how to make a plan for your holiday eating. It's possible to accumulate health while still enjoying some festive eats.
When we identify as a health accumulator, we are going to have an easier time making decisions that we will ultimately be happy with long after the holiday season is over.
Here are 5 decisions that can help you make this a great health accumulating holiday season.
- Know your boundaries.
- Watch for liquid sugar.
- Be the last one to start eating your meal.
- Stay hydrated.
- Know your weaknesses, play to your strengths.
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In today's episode, I'm sharing seven reasons why chips (potato chips, corn chips, wheat thins or similar snack chips) act as a barrier to health accumulation, body composition change and overcoming food addiction.
When it comes to chips, there is a spectrum. If you are going to eat chips, then at a minimum I would aim for baked rather than fried, and choose avocado oil, olive oil, or coconut oil over vegetable oils and steer clear from all corn varieties.
While enjoying chips in moderation every couple of weeks is reasonable, recognize that regular consumption, especially in large quantities, can have negative implications on health accumulation. Try to choose life giving snack alternatives, such as raw vegetables, fruit, sprouted breads, or nuts.
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In today's episode, we're talking about, nightshades, brassica vegetables, and beans. Are they foods to consume or avoid? One article may say, yes, eat your heart out because these foods are healthy, while another may caution against one bite, out of concern for the inflammatory cascade they could cause.
In a sense both sides are right, it just depends on your digestive health. If you're experiencing digestive issues such as, acid reflux, IBS, SIBO, inflammatory bowel diseases, gas, bloating, constipation or gallbladder issues, then you'll want to consider eliminating these foods (temporarily). Once your bowels are balanced, then you can try reintroducing them again.
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In today's episode, we're talking about some of the roadblocks to poor digestion and lead to conditions such as SIBO, IBS, not to mention bloating, reflux and other symptoms.
Questions to ask yourself to determine if you need to change things up in your food routine:
How do you feel after eating?
Could you hop up and go for a brisk walk or do you feel like you need a nap? Are you bloated and heavy after meals?
Food should heal and empower you, not make you feel sluggish and tired. Are you giving your digestion at least 90 minutes to recalibrate before consuming another meal or snack?
The migrating motor complex goes through these 90-130 minute cycles once you stop eating. Once you start eating these cycles stop immediately. Find out how you can support your migrating motor complex in today's podcast.
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Support fat metabolism through Inositol, Berberine, and Zinc.
You can find these fat metabolism boosting products in the Dr. Wholeness Fat Loss Bundle: Zinc+, Peace Maker, and Sugar Shield https://drwholeness.myshopify.com/products/zinc-propolis?
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In today's episode, I'm sharing 5 action steps you can take to lower insulin and transform your body composition. The prerequisite for fat loss is a decrease in overall insulin output. The more flour, added sugars, artificial sweeteners we consume, the more insulin is produced to pull glucose out of our bloodstream.
With each passing year of pumping sugars, flours, and artificial sweeteners, insulin sensitivity decreases and at some point, you get full on diabetes because you cannot get the sugar out of your bloodstream. It is important to recognize that consistent large spikes of insulin, ages every part of our being, from ovaries in ladies, to testes in men, to your bones and brain.
If you want to age gracefully, then you'll want to feed your body information that doesn't require a big insulin response.
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In today's episode, I'm talking about 4 overlooked strategies to make fat loss more attainable. Struggling with getting obesity under control?
Here are 4 overlooked and simple ways to attain lasting fat loss:
- Protein
- Zinc
- Inositol
- Berberine
If you are decreasing your calories as part of a fat loss plan, you want to increase protein intake as this will keep you from losing metabolically supportive muscle tissue in the process. Zinc supplementation with a restricted calorie diet has favorable effects in reducing anthropometric measurements, inflammatory markers, insulin resistance and appetite in individuals with obesity, and may play an effective role in the treatment of obesity.
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Today we are talking about beef. What matters in regard to beef?
Does beef cause fatty blood?
There is this idea propagated by a documentary called Game Changers that eating meat leads to fatty blood. But this is just Hollywood vegan propaganda.
The fatty blood I see at my office comes from crackers, cookies, alcohol, potato chips, and French fries.
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Today, we're talking about one of the foods I consider pretty "super" and that is salmon.
It is loaded with anti-inflammatory fatty acids to build beautiful cell membranes, as well as vitamin D, B!2, selenium, and potassium. And of course the beautiful astaxanthin induced pigment that works as an antioxidant to protect the eyes, heart, and brain.
However there is a big difference between wild caught salmon and farmed salmon.
Straight to the point you want to pass on farmed salmon, most commonly referred to as Atlantic salmon.
Today, I'm sharing five reasons we would do well to pass on farmed salmon.
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In today's episode, we are talking about the benefits of dairy.
- Look for the A2/A2 variety.
- If you don’t feel comfortable getting raw milk then look for vat pasteurized milk.
- Stay away from ultra-pasteurized milk.
- Look out for homogenized dairy.
- Consider that raw milk has an enzyme for each mineral to enable us to utilize it.
- Be sure to check for added sugar.
Let me know your experience with dairy.
Quick Guide to Healthy Milk Options
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In this episode, we're talking about bowel habits or more specifically, constipation, yep we're going there. By constipated, I mean not having a bowel movement at least every 48 hours.
I have had so many patients over the years show up and tell me their digestion is great and then when I ask how often they have a bowel movement they say, "once a week, maybe every two weeks".
Beyond digestive discomfort, constipation can affect energy levels, cause brain fog, lower motivation, and lead to skin issues. I even had a patient when I was doing clinical rounds in medical school that would get heart palpations when she got backed up.
Many times you will hear "just increase your water and fiber and this will take care of your constipation" but usually "getting things moving", requires more than this.
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In today's episode, I'm sharing about how to banish the bloat. The first step to getting rid of the bloat is identifying the cause of the bloat. About 100 million Americans complain of bloating on a consistent basis. Today, I'm sharing 9 factors that can contribute to bloating, because once you identify the cause, you can banish the bloat.
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In today's episode, we're talking about B vitamins and how they play a crucial role in energy metabolism, cellular function, and overall health.
Deficiencies in B vitamins can lead to a range of health issues, including fatigue, weakness, anemia, neurological problems, and mood disturbances.
Relying heavily on refined grains and ultra-processed foods while neglecting whole foods can increase the risk of B vitamin deficiencies and the endless list of associated health problems.
Accumulate energy and an improved state of mind with B vitamins.
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In today's episode, we are talking about 8 measures you can take to optimize your sleep - getting to sleep, staying asleep and waking up feeling like you had a great night sleep.
If you are not already implementing these sleep empowering strategies, start adding them into your routine, because medications that put a body to sleep are not permitting regenerative sleep. And as you know, satisfying sleep is a huge ally in our journey of health accumulation.
Let's accumulate health through sleep.
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In today's episode, we're talking about food additives and how they are used to make food taste, smell and look better. Additives make it possible for food to sit on a shelf for years without changing color, or growing mold.
They give crackers, chips, breads that special crunch that you just never can quite recreate at home.
Food additives are everywhere and in everything that is not a real, whole food. Even non-organic meats, fish, fruits, vegetables, may have additives to make these otherwise whole foods, last longer. I am going to go through my "not a chance they are going into my body" food additive list.
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In today's episode, we are talking about the connection between our emotions and the health of our digestive system.
How we metabolize our emotions and what we permit to take up residence in our mind can affect our bowels. This can be an amazing supportive cycle of regeneration for the nervous system and optimal nutrient extraction from our digestive system or if our emotions are dark, negative and full of worry, it can be gas, bloating, indigestion, feeling like we react to every food we consume.
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In today's episode, I'm talking about corn syrup and its link to inflammation. Corn syrup or high fructose corn syrup or corn syrup solids are commonly used as a sugar-based sweetener in ultra processed foods and baby formula.
Countless studies show that corn syrup drives inflammation and the hyper formation of advanced glycation end products. Corn syrup consumption even in the short term can promote neuroinflammation and alter the brain's ability to defuse oxidative stress.
The beauty of all this, is that nobody has to consume corn syrup. You can choose pure maple syrup, you can bring your own ketchup free of corn syrup to the restaurant (have countless friends who do this), you can pass on the Gatorade, you can drink Zevia or carbonated water instead of Dr. Pepper, you can choose baby formulas without corn syrup solids like the Mt Capra goat milk recipe.
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In today's episode, we're discussing some of the causes of a toxic gut and what we can to detox our gut. Many of us are walking around with insidious digestive imbalances that we may or may not be aware of.
The imbalance of gut bacteria and the out-of-control gut permeability are causing toxic elements to enter our bloodstream.
We may have made the rash go away with steroids, but the inflammation that is driving the rash is still present and slowly robbing us of our health.
If the wrong bacteria are present, your blood is being exposed to loads of endotoxins known as Lipopolysaccharides or LPS over and over again.
At some point this load becomes overwhelming to your antioxidant and anti-inflammatory defenses and you end up with associated metabolic diseases like heart disease, diabetes, stroke, obesity, fatty liver not caused by alcohol, and autoimmunity.
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In today's episode we're talking about nutrient dense vs energy dense foods. Nutreint dense foods are going to have the greatest array of naturally occurring essential vitamins, minerals, fatty acids and amino acids.
When we don’t match nutrient density with energy density, we end up needing more and more high energy foods to make up for the lack of nutrients.
On top of that, energy dense but nutrient lacking foods are stripping nourishment from your body in the process of being digested and assimilated. Whole nutrient dense foods supply the body with their own resources to aid in digestion.
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In today's episode, we're talking about brain fog or a lack of mental clarity because it is one of the most common symptoms related to Covid or other other infections like Epstein Barr, cytomegalovirus, or Lyme disease.
Brain fog can mess a lot of people up and cause them to end up on anti-depressants, stimulants and anti-anxiety medications, this of course only compounds the problem.
It's important to recognize that though the inflammatory state induced by the infection may have been the trigger for the symptom of brain fog, there are many lifestyle choices that can prolong it, promote it, or help heal it. In the case of Covid, brain inflammation develops and is not cleared.
Today, I'm talking about 5 areas to consider to get you on the path to healing and restoration.
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In today's episode, we're talking about how Splenda also known as sucralose is a genotoxin. Despite its toxicity, I could walk into Costco, Krogers, Safeway, Wal-Mart and pull a bag off the shelf from the edible food aisle.
If you are a Splenda consumer you may be saying, "but is it really that bad"? I mean come on, the FDA approved it and “health” influencers and supposed health supplement companies use it in their products.
Recognize that nobody else has to live in your body, so clearance by the FDA is sufficient for most companies to overlook toxicology studies that suggest differently. Natural words and colorful health images, can go a long way in covering up significant health shortcomings of artificial additives like Sucralose.
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In today's episode, we're talking about vitamin A deficiency.
A vitamin deficiency can be the result of: Vegetable oils, processed foods, poor conversion of beta carotene to Vitamin A (retinol), lack of protein intake, lack of absorption due to gallbladder issues or insufficient pancreatic enzymes can all contribute to vitamin A deficiency.
A low vitamin A status can increase the risk of respiratory illnesses and infectious diseases. Illness can also deplete our vitamin A levels. This is why it's important to support our bodies with vitamin A, so we don't prolong our illness or open the door for another illness.
Vitamin A is also critical for mobilizing and releasing iron from the liver. It's also needed for transporting iron to tissues that are in need of iron.
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In today's episode, we're talking about how Berberine works in the body. There is no pill that can induce fat loss (that lasts) without potential for side effects. I have seen experts claim that berberine is not beneficial because it doesn’t cause weight loss.
What is important to understand is that when you are talking about natural agents, they work along multiple mechanisms and affect multiple body systems like supporting liver detoxification, bacterial balance, insulin sensitivity, act as an antioxidant, promote feelings of wellbeing and the list goes on.
When we use herbal extracts like berberine, we are signaling to the body to perform in a more desirable pattern, while still permitting the body to use its innate wisdom (that is far superior to our own) to recalibrate, make adjustments and get our system running most efficiently.
So as you are optimizing your food routine, establishing your exercise routine, working on your sleep hygiene and stress metabolism; Berberine is an herbal extract to consider bringing on board to help increase the efficiency of these life adjustments.
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In this episdode, we're talking about metabolic dysfunction and how it increases with age, even as metabolic rate remains the same.
Metabolic dysfunction is the inability of the aging body to process and regenerate tissue with breathtaking efficiency as it did in our youth.
Unfortunately, this metabolic dysfunction slows cellular detox processes, promotes low grade inflammation, which leads to insulin resistance, hormone receptor activity decreases, which creates more muscle loss, fat accumulation, bone loss.
In my clinic, the 3 actions that I have seen produce the best results are:
- Intermittent fasting
- Strength training
- A food routine rich in protein, fruits, and vegetables
If you are doing these things and feel like you are still falling behind in your metabolism then you may want to look into whey protein, essential amino acid therapy, and berberine.
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In today's episode, we're discusisng stevia. It can be a great alternative to artificial sweeteners like aspartame and Splenda but there are some ingredients you'll want to watch out for.
Virtually all powdered forms of Stevia contain maltodextrin, erythritol, or additives that make up the bulk of what is being marketed as Stevia. I would pass on these.
If you are getting powdered stevia, check out green stevia leaf powder. It is actually green, like the leaf.
The Frontier Co-op brand has an organic variety that is not irradiated and would be much more consistent with traditional use.
It is important when you look for powdered stevia that the only ingredient is organic stevia.
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In today's episode, we're talking about macros.
There is value in counting macros as long as it is within the framework of eating whole foods.
When I say counting macros, I am talking about counting the grams of fat, protein, and carbohydrates one consumes during the day.
All food contains macronutrients it's just that packaged foods have the macronutrients written on their label, whereas whole foods like an apple, sweet potato, lettuce, steak, or salmon fillet do not.
A person wanting to gain health and gain an understanding of the macronutrient levels they are ingesting will have to use something like the Chronometer or MyFitnessPal to see where they stand. I do think these apps are great for people trying to figure out how to eat in a balanced way.
Most of us overlook 50-70% of the food inputs that go into our body unless we are journaling what we eat and these apps are a clean way of seeing what we are putting into our body.
Macro counting can be valuable for a season to get an understanding of our energy input in comparison to our energy output in a day.
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In today's episode, we're talking about carbs.
Should we be low - carb? Ultra low-carb?
Is low-carb helping or hurting our health?
Dr. Atkin’s Diet Revolution became one of the top 50 books sold in history and in the early 2000s, 1 in every 11 Americans surveyed, claimed to be following it.
If you have been on a carbohydrate restricted food routine or keto diet, you can vouch for its positive effects on body composition.
Unfortunately, those short term benefits rarely translate into long term body composition success or overall health success.
Find out how to incorporate carbs into your food routine in a healthy way.
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In today's episode, I'm talking about 6 ways to calm the burn. How do we overcome the acid reflux and heartburn without taking acid-blocking drugs?
Heartburn is something 60 million Americans experience on a regular basis.
Many people pop an acid blocker or Tums daily, twice daily or when symptoms show up.
This only perpetuates the problem.
Not to mention vitamin and mineral depletion due to malabsorption.
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In today's episode, we're talking about 7 tips for healthy snacking. Our body seeks rhythm, in fact our clock genes control our circadian rhythm - when we wake up, when we eat, when we sleep.
Peripheral organs like our thyroid, pancreas, large intestine also have their own clocks and these clocks are more easily manipulated by food supply or the lack thereof.
One of the issues with snacking late in the evening is that it causes the peripheral circadian clocks to get out of sync with the master clock.
Snacking at nighttime can mess with your internal clocks and in so doing can cause your hormones, and neurotransmitters to start working against you.
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In today's episode, we are discussing the value of hydration, what hinders hydration and 5 steps to maximize your hydration status.
Without optimal water, cell membranes lack structure and without proper structure, cell membranes are unable to communicate efficiently.
Without sufficient water intake, you cannot properly metabolize stored fats and carbohydrates to be used as energy sources.
In fact, each morning you wake up in a dehydrated state as your body has spent 7-9+ hours without water, if you get a reasonable night of sleep.
Find out how to fully hydrate your body beyond just drinking more water!
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In today's episode, we're talking about how medications can deplete your vitamin stores.
Medications such as stomach acid blockers, anti-anxiety medications, birth control, anti depressants, and more.
Nutrient deficiencies are often overlooked.
The lack of available nutrients can increase the intensity of withdrawal symptoms especially from psych medications.
B vitamins and magnesium are especially important for neurotransmitters.
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In today's episode, we are talking about 5 actions you can take to heal your digestive tract.
Often we jump to the newest parasite cleanse, candida flush or probiotic, to heal our digestive tract but these are shortsighted and only inoculate the system.
Digestive healing can be a broad overarching term so here's what I mean when I talk about digestive health:
➡️Maximizing hydrochloric acid production to ensure our foods are broken and any would-be-pathogens are incinerated before they reach the small intestine.
➡️Strengthening the integrity of the intestinal barrier to ensure food particles that are not meant for the blood stream are not making their way via a leaky gut into the bloodstream setting off an immune response with each meal.
➡️Supporting a consistent rhythm for our migrating motor complex and peristaltic movements that keep bacteria in their ideal place and move waste out of us.
➡️Ensuring the bile acids being produced by the gallbladder are being cleared of their toxic elements before being recycled and reabsorbed.This helps maintain a healthy gallbladder as well as ensures we are able to break down fats adequately and absorb fat soluble vitamins like A, D, E, K.
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In today's episode, we're talking about the relationship between cholesterol and estrogen. Cholesterol is the building block for estrogen and low estrogen levels promote decreased HDL cholesterol and increased LDL cholesterol.
For those of you who have been accumulating health for a while, you know that estrogen is not the bad guy and cholesterol is a necessity for cell membrane integrity and the building block of all our hormones.
Simply suppressing estrogen and cholesterol production is not the answer.
When you support optimal estrogen metabolism through consumption of colorful foods like fruits and vegetables, when you limit your exposure to endocrine disruptors like plastics and parabens in beauty products, not only do you get to enjoy the best estrogen has to offer your body, but you will also optimize cholesterol ratios.
It is the balance of estrogens and cholesterol molecules that is vital to a healthy life, free of disease and dysfunction.
Start accumulating health with the Shake the Sugar guide:
⬇️⬇️⬇️
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In this episode, I'm talking about digestion because where our digestion goes, our health goes.
A multitude of studies have researched the relationship between food and digestion and these are the conclusions:
- Coincident with the trend of ultra processed food consumption is an increase in cases of inflammatory bowel disease and metabolic syndrome.
- High consumption of ultra-processed foods in men and women was associated with increased risk of colorectal cancer.
- High consumption of ultra-processed foods associated with functional diarrhea, function constipation and irritable bowel syndrome.
- Regular ultra-processed food consumption upsets balance of flora in digestive tract setting stage for Crohn’s disease.
- Ultra processed food consumption creates bacterial balance associated with increased risk of obesity and diabetes in parents and their offspring.
Please recognize that dependence on sterile, ultra convenient, easily accessible, beautifully packaged food items is a recipe for digestive demise.
Start accumulating health with the Shake the Sugar guide:
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In today's episode we're talking about 5 health myths that can open the door to disease and dysfunction:
-
This (insert ailment) is just part of aging.
-
Eating cereal like Cheerios and Raisin Bran supports healthy cholesterol.
-
High cholesterol is a problem that warrants a statin medication.
-
Tylenol (acetaminophen) is no big deal.
-
Half marathons and other intense fitness challenges are just as good as having a consistent fitness routine and my body will keep showing up for me for years to come.
Let's accumulate health, not hype, or propaganda.
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In this episode, we're talking about erythritol. High blood erythritol levels increases the risk of heart attack and stroke.
This is the latest research from the Cleveland Clinic.
It found that erythritol is associated with an over responsiveness of platelets to clotting.
When participants consumed erythritol-sweetened foods, levels in the blood rose 1000 fold above natural levels in the blood.
Often erythritol is touted as this great sweetener because it is almost entirely unchanged as it goes from the keto cookie, through your gut, into the blood, throughout your entire body and then out your kidneys and into the toilet.
Unfortunately, in the process it damages gut bacteria and now we see it leads to overactive platelets and clotting.
Start accumulating health with the Shake the Sugar guide:
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In today's episoder, we're talking about 7 simple eating habits that can transform your health. From my personal experience and working with thousands of patients, here are the 7 key eating habits that have transformed people's lives:
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Eat nutrient dense foods.🥗
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Optimize your day and appetite with protein.🥩
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Delete artificial sweeteners (Aspartame, Splenda, sucralose, Ace K) and sugar added to food🍬
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Cancel vegetable oils in prepared foods.🌽
-
Hydrate like your body is 75% water because it is.💦
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Stop eating 2-3 hours before bed.😴
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Prepare your food in advance.🗓
Start accumulating health with the Shake the Sugar guide:
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In today's episode, we're talking about a commonly perpetuated myth that taking melatonin stops your body's own production of melatonin.
However, the factors that decrease melatonin production are often overlooked. Factors such as, a diet comprised of processed foods, excess caffeine intake, time indoors and lack of exercise.
Melatonin is created in the digestive tract and plays a significant role in regulating intestinal motility, you may have heard of SIBO (small intestinal bacterial overgrowth) which is essentially a digestive infection caused by poor intestinal motility.
Optimal GI production of melatonin can support overcoming SIBO. It helps regulate the immune response, helps to breakdown fatty acids for energy, and supports optimal heart function.
The research on the positive effects of melatonin on the body is just getting started.
Start accumulating health with the Shake the Sugar guide:
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In today's episode, we're talking about some sweet alternatives to cane sugar.
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Raw honey is the power house of sweeteners.
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Date sugar is a great option to sweeten up your life as it is literally granulated dried dates.
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Monkfruit is another great option it is over a 100 times sweeter than cane sugar.
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Stevia leaf extract is another near zero calories sweetener similar to monkfruit in that it is 100x sweeter than sugar cane and would be a good option to help overcome sugar cane cravings.
-
Maple syrup especially the extra dark kind is a big winner.
Start accumulating health with the Shake the Sugar guide:
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In today's episode, we're talking about common nutrient deficiencies that can manifest from a vegan diet such as iron, Vitamin A, Omega 3 fatty acids, Creatine, Beta Alanine, Amino Acids and what to do about them.
Are you adhering to a vegan or vegetarian diet? Can you relate to the following complaint that I often hear in my office? "I used to feel so good on my vegan or vegetarian diet but now I’m drained, losing my hair, feeling cold all the time, have low motivation, libido, and my energy isn’t what it used to be." The reason for these symptoms usually boils down to inadequate nutrition stores and an amino acid deficiency.
Start accumulating health with the Shake the Sugar guide:
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In today's episode, we're talking about the difference between genes and lifestyle in contributing to obesity. It is in fact our life patterns that carry significant more weight in our health and body composition than our genes. It is possible that your life patterns have turned on obesity-promoting genes and turned off high metabolically sound genes and anti-inflammatory genes. One of the first habits I recommend implementing is to cut out vegetable oils. This single habit can change the trajectory of your health.
Start accumulating health with the Shake the Sugar guide:
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In today's episode, I'm talking about peanut butter and how to choose the right one. A good peanut butter contains a reservoir of CoQ10, resveratrol, and phytosterols that help with cholesterol metabolism, as well as a whole host of vitamins and minerals. When choosing a peanut butter, I would look for 100% Valencia peanuts and only two ingredients - organic peanuts and sea salt. Valencia peanuts are mostly grown in dry climates, making it difficult for Aspergillus to grow, the fungus that produces the dreaded disease and cancer-promoting aflatoxin.
Start accumulating health with the Shake the Sugar guide:
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In today's episode, we are talking about the misconception behind sugar-free and fat-free food items aiding in weight loss and regulating blood sugar. Low fat and fat-free foods brought to market over the past 50 years are hyper palatable, meaning the momentary enjoyment of their ingestion is 10 out of 10, but guess what, they raise our insulin levels, trigger our fat cells to hold onto energy, slow our metabolic rate, and make us hungrier. The answer to less sugar in your food routine is not sugar-free soda, sugar-free white chocolate mochas, and sugar-free ranch dressing. The answer is real sweet food like berries, apples, honey, maple syrup. I challenge you to try going a week without sugar-free or fat-free pseudo foods and see how you feel.
Start accumulating health with the Shake the Sugar guide:
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In today's episode, I'm talking about why iron deficiency is an overlooked, underlying reason for ADHD. It may not be the end all, be all solution but it can be a cog in the wheel for many who have ADHD and can be used as a therapy to help overcome iron deficiency. The answer to ADHD isn't just to take loads and loads of iron, the answer to ADHD is to figure out nutritional imbalances and fix those nutritional imbalances and then you have a a clean slate, a baseline, to figure out behavioral and learning strategies.
Want to know what some of the food staples are for me and my family?
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In today's episode, we're talking about microplastics! Coffee cup liners are a huge, overlooked contributor to microplastic accumulation in your body. In fact, drinking a single cup of hot coffee could send trillions of plastic nano particles into your body. What was even more disturbing is that your drinking doesn’t have to be piping hot for it to be problematic. At 100F plastic nanoparticles were shown be released. Recognize that most coffee drinks are served between 130-160F and the hotter the liquid, the greater the breakdown of the polyethylene lining. In our current world so much of health accumulation is side stepping the destruction brought on by convenience.
Start accumulating health with the Shake the Sugar guide:
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In today's episode, we're talking about the necessity of making your health a priority today.
I find that a lot of people think their health state, pain state, disability state will magically get better without life adjustment. Are you giving up your health for what you are convinced will be worthwhile 5-10 years from now?
Do you have enough health margin to throw your health under the bus while you take care of business? These are the questions that most of us don't want to ask ourselves.
Boundaries are a beautiful thing like we have discussed before. They are uncomfortable but they support health freedom which is extremely comfortable.
Start accumulating health with the Shake the Sugar guide:
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In today's episode, we're talking about why pregnant women need on average 30mg of elemental iron per day. This is 2x what their body normally requires. In some women iron requirements can increase by eight fold during the 2nd and 3rd trimester. This is to meet the new demands of extra blood volume, the growing baby and the placenta. Prenatal vitamins can rarely make up for these needs as there are too many other minerals, calcium being the main one competing for absorption. It may also be that the form of iron in that prenatal is not well utilized by the body. Making sure iron levels are sufficient and that chronic stressors are managed efficiently can be a powerful means of promoting pre and post-natal brain development. Be sure to get your iron and ferritin levels checked to make sure they are optimal, even if they were normal in the 1st trimester.
➡️ Get Dr. Matt's free guide to overcoming iron deficiency https://optimizeiron.com/guide/
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*The information, including but not limited to, text, graphics, images and other material contained in the video are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
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In today's episoder, we're talking about sauna therapy. You can definitely waste a lot of time and money on quick fixes, but one modality that's a win for your health is sauna therapy. Just remember consistency is key. My general rule is to start with short bouts of time, even as low as 5 minutes or just to the point of light perspiration and then hop out to allow your body to acclimate and to minimize potential side effects. I also recommend starting at the lower end of the heat spectrum. And one last thing, if you are going to buy a sauna, be sure to check on the amount of EMFs, glues, and any fake wood or plastic used in their creation. Basically, if any of those are present I would pass.
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In today's episode, we're talking about breaking barriers in health and in life by changing who you surround yourself with.
Consider the breaking of the 4 minute mile.
It couldn’t be done. Then a guy did it and now breaking the 4 minute mile is standard for world class runners. Now, a 3:59 mile won’t even get you a top 10 finish.
Many of us have parents, grandparents, aunts, uncles who we have watched shrivel up mentally and physically with each passing decade.
Tell me your story. Are you young and feel lost in your health, your work, your lifestyle, your family? Who are you getting around? Who are you reaching out to? What are you reading? Who are you emulating?
Are you finding examples of people living outside the norm of "I'll get my life together when I retire"? Are you past the 40 year mark and your body is breaking down and your zest is gone? This is the day, this is the year to recalibrate, to reassess the voices you are listening to, the life patterns of people who you are consciously or unconsciously following.
Download 12 easy and delicious recipes the whole family will love.
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In today's episode, we're talking about the habits that can lead to acute conditions such as appendicitis.
Some of us got a lot of life margin from our parents and can put all manner of destructive information into our body and still seemingly do okay. Others have very little margin and find ourselves on the cusp of infections, chronic disease, emergency room visits with the slightest insult.
I often think and even ask patients, what are you waiting for?
If you're not experiencing an acute disease condition, you still have the opportunity to make simple lifestyle adjustments. Lifestyle adjustments in the form of eating habits, work schedule, sleep, mindset, emotional health. It's easy to think that conditions such as gastritis pancreatitis, appendicitis, a gallbladder attack, or atrial fibrillation are a result of something we did in the past week or month but the reality is that they are a compilation of a lifetime of choices.
The bottom line is your daily habits have to be addressed and potentially adjusted if you don't want the disease and dysfunction that comes with the standard American way of living.
Download 12 easy and delicious recipes the whole family will love.
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In today's episode, we're talking about Aspartame, Sucralose (Splenda), and acesulfame potassium (Ace K). These are truly artificial substances created by taking molecules in a lab combining them and creating something that will produce an artificial sweet surge that is 100's of times greater than nature could produce on its own.
It would seem that if I removed sugar from my food and instead used a zero calorie artificial sweetener that I would experience positive body composition changes, improved blood sugar and insulin regulation but when we go from a natural substance to an artificial one, we end up with fat gained, bacterial imbalance, and blood sugar dysregulation.
Artificial sweeteners are made in the lab through the combing of multiple molecules. They are supposed to mimic the flavor of sugar without having a caloric or energy value.This sounds great in theory.
But in reality the consumption of artificial sweeteners is short sighted, and the idea that we can trick human physiology and neurology is childish. When artificial sweeteners are consumed, our brains, bacteria and pancreas, metabolize them through a different pathway than actual sugar. The end result is more fat gained, less impulse control when it comes to food, and overall increased caloric intake.
Download 12 easy and delicious recipes the whole family will love.
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In today's episode, we're talking about non-food items we would do well to avoid in our diet. When it comes to the 40,000+ items in the grocery store, walking in with boundaries in place, equals total freedom. If you walk into a grocery store without boundaries and you permit the grocery store to direct your food choices, you are sure to walk out with a whole lot of calorie-rich, eternally shelf stable food items that are nutritionally defunct because a grocery store is created to make money for its owner.
I have 5 absolutes that we would do well to make sure are outside our boundaries.
- Artificial sweeteners/flavors (aspartame, sucralose, Splenda, acesulfame potassium)
- Corn syrup
- Soy, corn and canola oils
- Food coloring - people still buy Gatorade.
- Propylene glycol and polysorbate 80
Download 12 easy and delicious recipes the whole family will love.
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In today's episode, we're talking about natural ways to lower blood sugar. Type 1 diabetes is reasonable in most cases to blame on your genes or an exposure that was out of your control. However, type 2 diabetes is a lifestyle-induced affliction. Blood sugar is a modifiable factor directly associated with our lifestyle and the choices we make every day.
Here are 6 lifestyle-based opportunities to get your sugars regulated:
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Go for a walk after you eat
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Build muscle
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Decrease or eliminate added sugars
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Drop the artificial sweeteners
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Hydrate
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Avoid popcorn
Download 12 easy and delicious recipes the whole family will love.
⬇️⬇️⬇️
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In today's episode, we're talking about RSV or Respiratory Syncytial Virus is the most common acute lower respiratory tract illness in children under five years of age. It is serious and can be life threatening. Thankfully we can take measures that decrease our child's risk of RSV manifesting in a way that would lead them to being in an emergency situation.
In today's podcast, I go through the following support measures.
- Food
- Vitamin D
- Probiotics
———
Download 12 easy and delicious recipes the whole family will love.
⬇️⬇️⬇️
https://drwholeness.com/healthymealsmadeeasy
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In today's episode, we're talking about sugar and blood pressure. What if I told you that added sugars and not salt, may be the white stuff that is messing with your cardiovascular system?
Not only do added sugars promote higher blood pressure but they also increase heart rate and the demand for oxygen by the heart. The constant barrage of added sugars ignites an inflammatory cascade within your arterial walls, causing stiffening and weakening of the inner lining.
If you have high blood pressure issues or if you have a family history of high blood pressure, you don’t want the baggage that comes along with added sugars.
Look at yourself as an experiment. See how you feel when added sugar is not at every meal or not an everyday occurrence.
———
Download 12 easy and delicious recipes the whole family will love.
⬇️⬇️⬇️
https://drwholeness.com/healthymealsmadeeasy
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In today's episode we're talking about dehydration. A dehydrated state promotes a stress response in the body, decreasing insulin sensitivity meaning it is hard for cells to use sugar as an energy source, this cycles back and creates more stress and more ticked off cells because they can’t perform the tasks they want and need to perform at the capacity they desire.
When cells are stressed because of dehydration cortisol goes up and most of us know what happens when cortisol is consistently elevated as compared to when it is going through its normal rhythm of being high in the morning and low at night.
———
Download 12 easy and delicious recipes the whole family will love.
⬇️⬇️⬇️
https://drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
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In this episode, we're talking about what happens when we eat late at night. Late night snacking via multiple studies has demonstrated to increase fat accumulation and impair fat loss efforts.
If we want to support a healthy metabolism, aim to have dinner at least 2 hours before bed, 3-4 hours is optimal.
———
Download 12 easy and delicious recipes the whole family will love.
⬇️⬇️⬇️
https://drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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In today's episode, we're talking about how to safely start working out again after giving birth.
First off, don’t rush to get your pre-pregnancy figure back. You created a human and literally birthed a miracle. That's awesome enough!!
Second, if you try to race to get your figure back, your milk supply will likely suffer, your bone structure will suffer, and you'll be fighting your own hormones. This will also increase your likelihood of postpartum depression.
———
Download the Ultimate Iron Protocols Pregnancy Guide
⬇️⬇️⬇️
https://drwholeness.ac-page.com/pregnancy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
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In today's video I discuss some natural remedies for heartburn. Heartburn is so uncomfortable and unfortunately quite common during pregnancy.
The standard fix for heartburn is tums, ranitidine and omeprazole. You think about all the nutrients like iron, zinc, B12 that are already challenging enough to get sufficient levels of in pregnancy and that before shutting down digestion with an acid blocker.
Acid blockers also disrupt gut bacteria setting mom and baby up for allergies and potential inflammatory issues down the road.
It is essential that we look at other ways of overcoming heartburn and acid reflux to make sure mother and baby have all the opportunity possible to thrive.
———
Download the Ultimate Iron Protocols Pregnancy Guide
⬇️⬇️⬇️
https://drwholeness.ac-page.com/pregnancy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
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In this episode, we are talking about what we can do now to give our children the best opportunity for a healthy future.
Perfection isn’t our pursuit, but you can give your child advantages you did not have coming out of the womb by taking control of our health today.
During pregnancy a baby is gathering nourishment from stored nutrients and the turnover of the mother's tissues for protein and fatty acid needs. This turnover of tissue is not related to food, alcohol, medication input today, but over the lifetime of the mother.
Eating organic, low processed foods like meat, fish, vegetables, fruit, nuts, seeds, whole sprouted grains, goat products, really does matter! You can't do everything but you can do something.
———
Download the Ultimate Iron Protocols Pregnancy Guide
⬇️⬇️⬇️
https://drwholeness.ac-page.com/pregnancy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
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In this episode, I'm sharing my wife's pregnancy essentials. She has carried six children to term and currently carrying number seven. Everything I am about to share is my wife's experience.
I am not suggesting you bypass your doctor's orders as we all need to take responsibility for our own health.
Here are Ama's 5 holistic pregnancy essentials:
- After trying different forms of iron during her pregnancies with no luck and lot of side effects, we finally came up with Blood Vitality. We have used it with the last 3 pregnancies and it has been a total game changer. Getting her iron levels up has allowed her to give birth at home and helped restore her energy.
Blood Vitality - https://drwholeness.myshopify.com/collections/nutritional-supplements/products/blood-vitality-1
- My wife who is also a naturopathic physician used amino acids to reduce the swelling in her lower legs and ankles. Taking essential amino acids supports the formation of the protein albumin in the liver which serves an important role in pulling fluid out of the tissues and back into the bloodstream.
Elite Fuel Amino - https://elitefuel.net/products/ef-amino
- My wife's go-to for keeping nausea at bay is a smoothie. This allows her to get her protein in without any repercussions (ie - vomiting). Her last pregnancy we had goat whey, banana, frozen strawberries on repeat. Clean sources of protein are crucial for a mother's wellbeing and the baby's development.
Activ Goat Whey - https://drwholeness.myshopify.com/products/activ-whey?variant=32343748902965
- Exercise is crucial for maintain blood pressure, blood sugar and overall wellbeing. When we talk about exercise and pregnancy, this is exercise to strengthen your mind and body, to reduce what my wife calls stagnation and sluggishness, especially when you can’t do many of the activities you are used to doing.
If you don’t know where to start with exercise and pregnancy, you can check out @nourishmovelove programing on YouTube, my wife intersperses these workouts during the week.
- My wife, Ama, will get a lot of tension in her upper back and neck during pregnancy, which leads to tension headaches. So, she goes through scoops of magnesium threonate most days and finds it very helpful at decreasing the tension that builds each day.
As her pregnancy progresses, her ability to get comfortable becomes challenging so she finds taking magnesium threonate helps her body relax so she can get some quality sleep.
Mag Complete - https://drwholeness.myshopify.com/products/mag-complete?_pos=1&_sid=d17348579&_ss=r
———
Download the Ultimate Iron Protocols Pregnancy Guide
⬇️⬇️⬇️
https://drwholeness.ac-page.com/pregnancy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
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In this episode, we're adding the keystone habit of physical fitness to our routine. Specifically, working out for one day a week for 30 minutes.
Decide on the day and time and barring a nuclear disaster, keep this appointment with yourself. You don't have to make any dietary changes. You don't need to put any energy or willpower into adjusting your eating habits, just focus on working out for 30 minutes.
Exercising once a week for 30 minutes doesn't seem significant, but you are creating a new routine, new life cues, new thought processes that can change your health destiny.
In 6 months, you will not be disappointed that you went for it each week and never missed that non-negotiable 30 minute time slot.
Want a workout delivered to your inbox each day?
Sign-up at the link below
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Connect with Dr. Matt online:
In this episode, I'm talking to Jenn who is a mom of 7, who's experienced all forms of birth from 4 C-sections to 2 home births after her caesarian births.
She's also a vegan who experienced low iron in her last two pregnancies.
She shares how she increased her ferritin levels with Blood Vitality and the role that diet and lifestyle played in preparing her body for a successful home birth.
———
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️
http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
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In today's episode, we're talking about how the foundation for your health opportunity starts with what you are already doing.
It starts with the food you are eating, that activity your getting, the media and entertainment you are consuming, the people you are hanging around.
The first step is to start each day with 30 grams of whole food protein, this is your non-negotiable. In the video below, I explain why we want to start our day with 30 grams of protein and recommendations for how to do so.
https://youtu.be/K0XGNsMqcVY
The next thing to do is to clear out your pantry, fridge, snack drawer of any food item that has high fructose corn syrup, soybean oil, corn oil, canola oil, soda pop, food coloring. These have to go they have zero benefit to you and are and ridiculously inflammatory.
They feed cravings and age your cell membranes and disrupt your DNA repair. If you just aren’t feeling like making a meal and the prepared food is in the cupboard or the snack drawer is full, what are you going to do? You are going to raid the pantry or snack drawer.
———
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️
http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
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In this episode, we're talking about why we want to aim for 30 grams of protein for breakfast. If you make 30 grams of protein your starting point, you can count on the rest of your meals during the day being more satisfying and filling, which greatly decreases the opportunity for the munchies to take over in the afternoon and evening when willpower is at its lowest.
It will also help to reduce hunger hormones, so you don’t feel hungry an hour after your meal and head to the break room or fridge. It will also help to give your brain the building material to create your feel-good, happy neurotransmitters right out of the gate. And as a side benefit, protein intake is inversely related to belly fat accumulation.
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
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--
Connect with Dr. Matt online:
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In today's episode we're talking about three fundamentals that are essential to health accumulation.
Many of us are focused on a particular weight goal or a particular blood sugar goal or lifting a particular weight in the gym, living without pain or overcoming anxiety. Yet, we continue to overlook the fundamentals.
Having the fundamentals in place and feeding them allow life and all of its circumstances to happen, but your health accumulation to continue.
When the fundamentals are in place it is challenging to gain 15lbs over the holidays, it is challenging to get your blood drawn one year and everything be in check and the next year find out that your pre-diabetic.
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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In todays episode, were talking about mouth breathing and what we can do about it. Given the pace of life, if there is a simple, cost effective action we can take to reduce our level of sympathetic (fight or flight) activation, we want to do it. If you are mouth breathing while sleeping, it might be time to look into taping your mouth closed vertically, to get the most out of those 7-9 hours you are in bed each night. Mouth breathing also has an impact on facial development. If you want your teeth to last and not be subconscious about your breath, you got to keep those lips closed. Mouth breathing causes lower pH in the oral cavity and dries out the mouth. Saliva is meant to neutralize acid in the mouth and flush away bacteria. When this isnt happening, it opens the door to tooth erosion and gum inflammation. Mouth breathing can increase cognitive issues because of lowered oxygen saturation. The brain needs lots of oxygen for all its activities.
In today's episode, we talking about restless leg syndrome and how you can find relief? For starters, iron deficiency, underactive thyroid, chronic kidney disease, fibromyalgia, magnesium, phosphorus and calcium imbalances as well as sodium and potassium imbalances can propagate restless leg syndrome.
If you know the above are the not the cause of your restless legs, then you may want to look at supporting dopamine activity. It can feel like restless leg therapy is a complex issue, which it can be.
However, many people will see great results with hydration, exercise, iron, magnesium, tyrosine, even L-theanine.
ant 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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In today's episode I'm talking about how a lack of sleep is highly correlated with trouble making decisions, solving problems, remembering things, controlling emotions, and coping with life changes.
So, say you are doing all of the standard sleep hygiene activities to set yourself up for sleep success, but are still having trouble falling asleep, reaching for Tylenol PM or waking through the night and not able to fall back asleep.
I have two nutrients you may want to consider to help you get on track with your sleep.
For non-sedating sleep support:
Cortisol Metab https://drwholeness.myshopify.com/collections/nutritional-supplements/products/cortisol-metab
Peace Maker https://drwholeness.myshopify.com/collections/nutritional-supplements/products/peace-maker
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
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In today's episode, I discuss how melatonin signals to our bodies that it's time to get ready for sleep, however, it does not induce sleep.
Benadryl on the other hand, blocks the effects of histamine and acetylcholine, the main chemical in our brain that transmits information from one nerve cell to the next.
In comparing Benadryl to melatonin, they really move our bodies in the opposite direction long term.
Benadryl is associated with reduced cognition and dementia.
Whereas melatonin when deficient promotes cognitive decline and when supplemented has shown to decrease delirium which is a precursor to dementia.
Both melatonin and Benadryl are available over the counter and have minimal direct financial cost but the long term implications of grabbing one versus the other are significant.
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
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In today's episode, we're going to talk about what we can do to enjoy a restful and regenerative night of sleep without sleep apnea or attached to a CPAP machine.
Have you woken up after a full night of sleep, only to have unexplained fatigue, mood swings, and an inability to focus at work?
This could be the result of sleep apnea. Low testosterone, dry mouth, and unexplained weight gain are also associated with sleep apnea.
Oftentimes when I discuss the possibility of sleep apnea with a patient, they ignore it, because they don’t want to do a sleep study or end up hooked to a CPAP machine every night.
This is totally understandable, I know I wouldn’t want to have to plug myself into a machine every night and hall it around on business trips, camping, or vacation.
But we can’t just leave our body deprived of oxygen and overwhelmed with carbon dioxide night after night. Find out what you can do if you are concerned about sleep apnea or you already have sleep apnea and want to become free of your CPAP.
ant 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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In this episode, I'm talking about the connection between iron infusions and weight gain.
Free iron is highly oxidative. And when you receive an iron infusion you are not getting iron bound to protein like transferrin or ferritin. You are getting a supraphysiologic amount of a highly reactive mineral put directly into your blood.
Oxidative stress, DNA damage, mitochondrial damage are hallmarks of obesity just as getting an iron infusion promotes these same effects.
This is why we want to reserve iron infusions for the worst cases of iron deficiency where no other methods are working or in emergency situations where the benefit far outweighs the risk to the patient.
A consistent steady rise in iron is what we want to aim for. This way you can experience all of the benefits of restored iron levels without the negative DNA damage.
Want to know what some of the food staples are for me and my family?
Download my iron optimization guide:
https://optimizeiron.com/guide
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
--
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In today's episode, I'm talking about digestive symptoms and their connection to lifestyle and poorly metabolized stress.
I have lost track of the number of patients who come in experiencing years and even decades of digestive complaints and when we go back through their history we are able to identify a particular life event, life circumstances, that presented itself just before the onset of their digestive troubles.
Stress doesn’t have to just be your boss yelling at you or cramming for a final exam, this stress can also come in the form of dietary choices like consuming an abundance of flour and sugar laden foods.
Today, we're going to talk about 5 ways to support our digestive system.
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
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In today's episode, we're talking about weight loss and lifestyle habits. Weight is a symptom of a lifestyle, so if we adjust our lifestyle to enable health, vitality, and vigor, we will see results in the weight department.
If we exercise because we want to have the energy to do what we want in life not just for losing weight, then it's going to be a lot easier to stay committed to this habit.
We gain confidence by controlling our body. Instead of stopping at McDonalds, we stop at the grocery store. We move our bodies, even when we would rather glue ourselves to the couch.
How we build our internal health, will manifest in our external health.
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
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--
Connect with Dr. Matt online:
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In today's episode, we're talking about, Ashwagandha. It is in the family of adaptogenic herbs, meaning it can help the nervous and endocrine system respond to highs and lows more efficiently.
Cortisol when consistently elevated can lead to negative body composition changes especially around the belly which is associated with increased risk of diabetes, dementia, heart disease and general heightened inflammation in the body.
I have found ashwagandha to very helpful for patients who are low energy but anxious. It is kind of like letting out a little air from a balloon that has been over inflated, the balloon is less likely to pop under normal pressures and the same often goes for the human taking ashwagandha, they have that extra margin to continue with what has to get done without burning out.
Need some stress support? Try Ashwagandha.
https://drwholeness.myshopify.com/collections/nutritional-supplements/products/ashwagandha
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
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--
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In todays episode, I will share some natural approaches to getting better sleep without compromising your health. One of the most common sleep aids is diphenhydramine (also known as Benadryl or Unisom brand names). Diphenhydramine works by blocking histamine activity as well as acetylcholine activity which provokes a drowsy state. Acetylcholine is like a nerve cell manager and when its activity is shut off, the coordination between neurons and the ability to file memories and information in an orderly fashion to be retrieved easily at a moments notice is broken. Now consuming a diphenhydramine-based drug occasionally every 3-6 months isnt likely to have any negative long term implications. However, taken regularly, it can spell disaster for your cognition and memory.
In today's episode, we're talking about why we want to check our A1C and what to do if it's high. The hemoglobin A1c test is a way of measuring your average blood sugar over about a 3-4 month time frame.
Hemoglobin is a protein in our red blood cells that is responsible for transporting oxygen to every cell in our body. It is vital that it can perform its duties.
A hemoglobin A1c reading below 5.6% is considered normal for most standard labs and above 6.5% is diagnostic of diabetes. However, I aim for myself and my patients to keep their A1c under 5.2%.
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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In today's episode, we're talking about symptoms that could be attributed to poor digestion such as headaches, eczema, dry skin, acid reflux, joint pain, and bloating.
Many people don't think the foods they are eating are the source of their symptoms. It's understandable because sometimes symptoms aren't immediate following a meal.
However, despite how we feel, food is information and it's programming our body for health or disease. Get aggressive with a whole foods eating routine and see if your symptom profile doesn't improve.
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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In today's episode, I'm talking about how to reframe nutrient-dense foods for our kids. As a parent of 6, there is no people on the planet that I want to thrive in life more than my 6 golden nuggets. Unfortunately, there is so much peer pressure in not wanting our kids to stick out or feel awkward in social situations that we often cave.
The problem with caving over and over to the doughnuts, candy prizes, food coloring and soda pop is that it gives our children a mixed message.
Our children need to know that we have their back not only if there is a bully around, but when the processed food bully shows up.
I wouldn’t start talking to kids about protein, fat, carbohydrates but I would talk to them about colors and how the more colors we eat the more life we are putting into our body. Let's help our kids accumulate health.
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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In this episode, we're talking about zinc. It is a necessary mineral for a long and energetic life.
Processed foods, coffee, and stress are some of the common ways that zinc can be depleted from our body. Zinc cannot be produced by our body, so it must be supplied by the foods we eat or via supplementation.
Most of us know that zinc supports our immune system, but it also supports our connective tissues, hormone metabolism, digestion (yes it can help with leaky gut), insulin production and storage.
However, just because zinc is a pretty amazing mineral with lots of benefit to our body, doesn't mean we need to take mega doses of it on a daily basis.
___
Try new Zinc+ a specialized high absorbing zinc formula powered by the gold standard in propolis extracts PROMUNEL to support optimal immune function.
https://drwholeness.myshopify.com/collections/nutritional-supplements/products/zinc-propolis
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
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On today’s episode, I interview Sarah and Matthew Bivens, creators of the Doing It At Home podcast and community. They are serious birth junkies with a passion for helping others believe in their success with home births.
Some of the topics of discussion include:
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Why Sarah and Matthew decided to focus and bring awareness to home births.
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What their families thought when they told them they were going to have a home birth.
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How to find out if a home birth is right for you
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The catalyst that led them to a home birth
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Are home births messy?
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What to do with the placenta
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Common misconceptions of home births
___
Connect with Sarah and Matthew:
📍Website - https://diahpodcast.com/ 📘 Home Birth eBook - https://doing-it-at-home.teachable.com/p/digital-book
🎙️ Listen to their podcast, Doing It At Home on your favorite podcast player
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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📍 Website
https://drwholeness.com
📍 YouTube
https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In today's episode, we are talking about the benefits of using honey as a sweetener in your coffee instead of Coffee Mate or other artificially enhanced sweeteners. Manuka or raw honey enhances coffee's nutritional benefits and honey tastes delicious.
And if you are concerned about the caloric content of honey, there are only 21 calories per teaspoon. Commercial honeys did not demonstrate the ability to withstand heat or the digestive process and are negligible sources of beneficial antioxidants.
\_\_\_
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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📍 YouTube
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In today's episode, I'm talking about how to become more efficient at metabolizing sugar. I'm not talking about your apple or blueberries, I'm talking about artificial sugar or sweeteners that promote glucose intolerance, insulin sensitivity and eventually a diabetic state.
So what can we do about helping our body handle sugar more efficiently outside of simply not eating added sugar and flour-based items?
I have six relatively simple steps we can take to make our lives more sugar efficient.
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Saunas Steam saunas, infrared saunas, dry saunas are a bastion of hope for supporting glucose tolerance.
-
Cinnamon
Let’s start adding cinnamon to our breakfast routine, our coffee, our tea, our soups.
- Lemon or lime infused water
Making carbonated water and putting a splash of real lemon or lime juice in it is so refreshing and satisfying and it helps the body balance glucose.
- Hydration
When water intake is insufficient to meet your body's demands, blood glucose levels rise and you instantly have a body aging significantly faster than is necessary.
- Eat an apple
Apples contain a polyphenol called phloridzin which is a strong suppressor of the cellular aging process called glycation.
- Cut synthetic sweeteners from your life
I am talking Splenda, sucralose, aspartame, Nutrasweet, Acesulfame potassium. Grab some local honey or maple syrup or stevia and be done with artificial sweetness.
In this podcast episode, I share specific tips on how to implement each one of these for maximum benefit.
In today's episode, I'm talking about one of my favorite natural sweeteners - raw honey.
Bee pollen is loaded with antioxidants, B vitamins and polyphenols it has beneficial effects ranging from alleviating allergic reactions, improving digestion, supporting ovary function, reducing symptoms of prostatitis, protecting the liver, even helping to control diabetes.
I want to emphasize that I'm speaking about raw, local honey not the standard honey you get from the store which is likely pasteurized and contains added sugars or possibly void of actual honey.
___
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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📍 YouTube
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There are no guarantees that by doing all the right things we will get the results we want. However, if we do our best to maintain a consistent sleep routine, eat real foods, exercise consistently, get sun exposure, keep ourselves away from jealousy and gossip, it will be challenging for our bodies to not erupt in crazy good health.
And, I can guarantee that if we consume dead protein isolates, artificial vitamin ingredients and pseudo sweeteners, stay up past 11pm regularly playing video games and watching TV, that our health experience will not be anywhere near the level it could be.
If you are not consistently noticing your health state improving then there is something about your lifestyle, thinking patterns, life trauma, living situation, food inputs, activity, or sleep that you may need to adjust to experience greater health.
___
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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📍 YouTube
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In today's episode, we're talking about how to get those coveted chiseled arms. Even if you are 40 or older, you can get lean, chiseled arms or at least arms that are more firm than flabby.
You can do triceps extensions and bicep curls but if you want to get rid of the fat layer that is covering your muscles, you will want to engage your glutes, hamstrings, quads, chest, and back.
Basically, you will want to make full body compound movements your best friend. Find out how to reveal those chiseled arms.
___
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--
Connect with Dr. Matt online:
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What do you do when real life shows up and willpower and motivation are nowhere to be found? For example, let's say you are committed to a certain eating plan but you see your friends enjoying chips and salsa or you know your favorite dessert is going to be at the next family gathering, what do you do?
Instead of deciding in the moment to have a cheat meal, decide in advance what you are going to do, whether to indulge or not to indulge.
This may seem simple, but we are practicing integrity with ourselves every time we choose in advance what action we are going to take and we stick with it.
\_\_\_
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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When I was 16 my mom got me a book called Walking in Divine Health, which was written by an integrative medical doctor, Don Colbert.
This single act changed the trajectory of my physical health and what I spend 90% of my life doing, which is trying to figure solutions to health problems.
I was scrawny, would get colds on a monthly basis and had chronic stomach pain after meals. I was consuming deep dish pizzas, a bowel of ice cream before bed and cocoa pebbles as my standard food protocol.
Almost daily I think about how grateful I am for Dr. Don Colbert who took me under his wing and allowed me to glean from his wealth of wisdom.
As I have been on my own health accumulation journey, I often think back on what has helped me gain better health, transform bad habits into great habits and enjoy the challenge of living different than the disease-infested norm.
And it really comes down accountability (to myself and others), being inspired by and learning from experienced professionals who live what they preach.
This really is why we created Dr. Wholeness and all the things related to it. I saw that what patients needed was support, inspiration, education and accountability between appointments.
They needed to take lots of little, daily steps to gain health, or what we call health accumulation.
___
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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In this episode, I discuss the three keys to incorporate into your fitness routine to burn belly fat.
I think we all know that crackers, chips, cookies, even the so-called "healthy" variety, aren't going to do us any favors in the belly fat department. Nor is sitting at a desk all day with little to no exercise.
However, if you're staying on top of your food routine then you'll want to turn your attention to the type of fitness you're engaging in.
The game changing equation for getting rid of belly fat is maximal exercise input with minimal cortisol output. Finding that balance is key to belly fat burning success.
___
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--
Connect with Dr. Matt online:
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In today's video, I am going to discuss 4 things to consider and implement to get the most out of your fitness routine no matter what strategy you choose.
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Prioritize time under tension. The more time your muscles spend under tension the harder the muscles have to work. This leads to more efficient muscle growth, increased muscle endurance, improved bone mineral density, and of course everyone’s favorite, lower body fat percentages.
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Prioritize form or better said, prioritize injury-free lifting. Keep great posture and focus on the movement pattern and the muscles you want to engage during a movement to decrease the likelihood of injury and see your fitness increase more efficiently.
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Perform full range of motion movements. If you are squatting, squat all the way until your hamstrings run into your calves and stand yourself up and until your knees and hips are locked out.
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Keep a log of what you are doing and increase either the repetitions, the sets, the distance or the weight you are using over time. This is essential to ensure we are continuously adapting and improving. Otherwise our body is so amazing at creating efficiency, and figuring how to do the most with the least amount of effort.
The six pack is nice but that is really just for external validation. Being able to show up in the moment with a fully capable body is where the fitness magic is at.
___
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--
Connect with Dr. Matt online:
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In this episode, I discuss a common mistake I've seen many people make and that is using sucralose or other sugar-free, calorie-free substances while intermittent fasting and thinking that they are "free" foods.
However the sweet taste of sucralose is actually stimulating insulin production and turning on their metabolic storage signal (aka fat stores).
Sucralose is a synthetic sweetener. It is a chlorinated sugar. The problem is that once we cut and swap out elements in a structure, as in (splicing off some hydrogens and adding on chlorine molecules) we get a new function.
___
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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In this episode, I discuss vegetable oils.
Vegetable oils are non-food substances that promote insulin resistance, blood sugar regulation issues, increase in body fat, leaky cell membranes, cancer progression and more.
Go to your pantry and check your crackers, chips, salad dressing, dairy substitutes, cereals, ice cream, protein bars, vitamin D, E, peanut butter, yep all of them and many more products go through heavy processing.
They will likely have oils such as - canola oil, safflower, sunflower, soybean or corn oil in them.
___
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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In today's episode, we're talking about superfoods.
Do you eat foundational foods that are loaded with nourishment on a consistent basis? If yes, then go about adding in what I would call “super supportive” foods to your routine.
Some of the extra foods I would include are:
Broccoli sprouts
Blueberries
Raspberries
Blackberries
Brazil nuts
Purple potatoes or red potatoes
Sweet potatoes
Beets
When looking for a food that is loaded with that extra bit of phytochemical, disease-proofing power you want to take a look at the flesh.
If the flesh is red, orange, blue, or purple all the way through, you are getting a food loaded with phytochemicals.
I would also put avocados and olives into the super supportive food category as they are hyperdigestable, loaded with life sustaining fats.
Olives in particular are a great source of Vitamin E which many are lacking. They also when added to many high vegetable meals, greatly increase the satisfaction and satiety factor of the meal.
Finally I want to remind you of the benefits of garlic. Garlic has antimicrobial properties, overall immune enhancing and balancing properties. I mean garlic is a super supportive food.
Finally, eat your egg yolks. So many of us are deficient in iodine because we are not eating seaweed or using iodized salts.
___
Want 12 of my favorite, simple and delicious recipes?
Download the Healthy Meals Made Easy PDF
⬇️⬇️⬇️ http://go.drwholeness.com/healthymealsmadeeasy
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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In this week's video, I'm talking about phytic acid.
If you have been around the paleo community or keto community for the last 20 years, you have probably been schooled on the horror of consuming phytic acid-rich foods.
What is phytic acid anyways? Phytic acid is essentially the storage form of phosphorus in the plant. Phytic acid is found in abundance in grains, seeds, legumes, and nuts.
I would also recommend sprouting, soaking, fermenting, or cooking your grains, nuts, seeds, potatoes, beans to increase their digestibility but I wouldn’t stress about completely clearing phytic acid from your meal.
Sprouting alone has shown to increase bioavailability of minerals in many grains from 40-98% depending on the grain.
When might you want to pay special attention to the amount of phytic acid you're consuming?
If you're a vegan or vegetarian
If you're eating a lot of soy products
If you're anemic
If you're getting sick all of the time
If you're not getting enough zinc
So, if you are concerned about iron, calcium or zinc you could always eat foods or supplements at another time during the day and in so doing bypass the phytic acid issue.
\_\_\_
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's. ⬇️⬇️⬇️ http://go.drwholeness.com/grocerylists
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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In this episode, I'm talking about the limbic system and why compartmentalizing the human body has made it challenging for people with chronic ailments who don’t fit into a nice diagnosable, insurance ICD-10 code to be viewed as having a real objective medical issue. I see patient after patient who has real physical ailments that are dismissed by family and physicians as just being crazy, depressed, overly emotional etc.
When the reality is they have a physical symptom, sharp pains in their legs and arms that are caused by a combination of chronic hyper immune response and limbic system trauma. This limbic system trauma could be anything from a car accident, to a coach yelling at them in front of their peers, to rape or a life of processed food intake.
You see our limbic system is the part of our brain involved with our behavioral and emotional responses to life. It is closely connected to our autonomic nervous system and our endocrine system (thyroid, pituitary, ovaries, adrenals testes). Thankfully, we can retrain the limbic system.
___
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's. ⬇️⬇️⬇️ http://go.drwholeness.com/grocerylists
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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In this episode, I discuss the comfort zone trap and how to get out of it. Comfort is a state of physical ease and freedom from pain. This may be psychological or physical pain.
For example, how often do we turn to coffee to perk ourselves up in the morning instead of walking outside and doing 20 jumping jacks? Or grab a Starbuck's sandwich on the way to work instead of taking a few minutes and preparing a wholesome breakfast? I think one of the biggest problems with what I will call comfort addiction, is that it is legal. It's is not a crime.
So what can you do?
I hope this is what you are asking.
If so, I'm going to share 4 steps to break the addiction of comfort and live the life worthy of the calling you have received.
--
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
⬇️⬇️⬇️ http://go.drwholeness.com/grocerylists
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
Connect with Dr. Matt online:
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In this episode, I discuss why iron deficiency in infants is often overlooked until an event (i.e. seizure, fainting with emotional exacerbation (crying), eating dirt, chronic infections) occur that force a parent to take their child in to be evaluated. And even then, many times their primary care doctor will overlook iron deficiency, all the while the child suffers. --
➡️ Get Dr. Matt's free guide to overcoming iron deficiency https://optimizeiron.com/guide/
Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.
--
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In this episode, we're focusing on technology, specifically, phone and social media addiction. The latest studies show that we industrialized humans check our phones up to 150 times a day. Does that seem excessive? Does that sound like a potential addictive response? Oh, and half of us check our phones within 5 minutes of waking up.
Let's discuss a few ways to break the addiction to technology and use it responsibly.
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
http://go.drwholeness.com/grocerylists
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
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In today's episode, I share about a young lady who went through the ups and downs of a sugar addiction and where she's at today.
Change isn't easy, that's why putting guardrails in place such as removing sugar from our cupboards, getting in the habit of saying 'no thanks' to dessert, gives us the upper hand when life throws us a curveball.
Life is going to show up, sometimes with pure joy and sometimes with intense aggressive challenges. This is why planning ahead and being vigilant when we are winning is so important.
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
http://go.drwholeness.com/grocerylists
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I discuss not only the powerful benefits of cinnamon but using the right kind of cinnamon.
I use cinnamon in smoothies, oatmeal, granola (always homemade) coffee, tea, anything grain related. You can also sprinkle it on your yogurt, apples, or bananas, the options are endless.
Cinnamon supports:
- antiviral activity
- antibacterial activity
- antifungal activity
- inhibition of Clostridium Difficile Colitis
- inhibition of Alzheimer's (specifically Ceylon cinnamon)
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
http://go.drwholeness.com/grocerylists
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I discuss how muscle can help mitigate cancer progression. If you are not building muscle, you are missing out on a high potency, anti-inflammatory support system.
Our muscles actually produce proteins that act as tumor suppressor compounds. These tumor suppressor compounds are called myokines. Myokines are released when the muscle is activated.
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
http://go.drwholeness.com/grocerylists
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
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In this episode, I discuss red meat and why we need to look beyond its vilification in the media or even by doctors to assess its health benefits for us as individuals.
Many of the studies that associate red meat or processed meats with heart disease fail to look at the lifestyle of the people eating the meat. More than likely these people are regularly consuming fast food and prepared foods. More than likely their fruit and vegetable intake is not robust.
Like we have we have talked about many times, food that is devoid of life-giving inputs such as vitamins, minerals, and phytochemicals are going to create a diseased and dysfunctional body.
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
http://go.drwholeness.com/grocerylists
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
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In today's episode Dr. Joel Noland and I discuss the role that fear and lifestyle factors play in overcoming the C virus and general disease and dysfunction in our body. It's important to put into context the probability of a positive outcome vs a negative outcome.
We believe that faith is an important part of our health and healing journey that needs to be emphasized now more than ever.
Dr. Joel Noland is a Naturopathic doctor, licensed Acupuncturist and owner of Sequoia Medicine. He specializes in freeing people from fear and turning the proverbial valley of despair into one of hope and joy. He has a unique ability to 'Sherlock Holmes patients out of problems' especially chronic autoimmune patients with multisystem involvement.
Connect with Dr. Joel:
➡️ Schedule a telemedicine app't: https://www.sequoiamedicine.com/
➡️ Instagram: https://www.instagram.com/drjoelnoland
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In this episode, I discuss some of the symptoms of SIBO and what you can do about it. Boating, gas, consistent digestive discomfort, diarrhea, constipation, fatigue nutrient malabsorption issues or others signs of chronic infection can be symptoms of SIBO.
SIBO is a chronic infection of the small intestine and the bacterial overgrowth will produce an excessive amount of hydrogen gas that can be measured via the breath test.
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
http://go.drwholeness.com/grocerylists
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In today's episode Dr. Joel Noland and I continue our discussion on the importance of treating the whole person, specifically the role fear and our emotions play in the perpetuation of illness and disease or health and vitality. We believe that faith is an important part of our health and healing journey that needs to be emphasized now more than ever.
Dr. Joel Noland is a Naturopathic doctor, licensed Acupuncturist and owner of Sequoia Medicine. He specializes in freeing people from fear and turning the proverbial valley of despair into one of hope and joy. He has a unique ability to 'Sherlock Holmes patients out of problems' especially chronic autoimmune patients with multisystem involvement.
Some of the things we discuss in this episode include:
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The role of fear in illness
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How feelings of powerlessness can lead to a degenerative state
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Heart and mind conflict
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How the input of information can determine the body's health output
Connect with Dr. Joel:
➡️ Schedule a telemedicine app't: https://www.sequoiamedicine.com/
➡️ Instagram: https://www.instagram.com/drjoelnoland
Connect with Dr. Matt:
🌱 Nutrient Support: https://drwholeness.myshopify.com/col...
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Pinterest: https://www.pinterest.com/drmattangove
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r.
In this episode, I discuss the differences between iron deficiency and iron deficiency anemia.
Ferritin is the storage depot for iron. A ferritin below 30 is generally considered iron deficiency. Most people will feel their best with a ferritin above 70.
Anemia is caused by a lack of hemoglobin. Hemoglobin is crucial for health as it is a protein charged with transporting oxygen to cells and removing carbon dioxide from the body.
Want to know what some of the food staples are for me and my family?
Download my iron optimization guide:
https://optimizeiron.com/guide
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In today's episode Dr. Joel Noland and I continue our discussion on why it's important to treat each patient not only as an individual but as a whole person - spirit, mind, body.
We believe that faith is an important part of our health and healing journey that needs to be emphasized now more than ever.
Dr. Joel Noland is a Naturopathic doctor, licensed Acupuncturist and owner of Sequoia Medicine. He specializes in freeing people from fear and turning the proverbial valley of despair into one of hope and joy. He has a unique ability to 'Sherlock Holmes patients out of problems' especially chronic autoimmune patients with multisystem involvement.
Some of the things we discuss in this episode include:
-
Dr. Joel's process for treating his patients
-
Why a diagnosis is not as important as a patient's symptoms
-
How an illness in one person can manifest differently in another person
Connect with Dr. Joel:
➡️ Schedule a telemedicine app't: https://www.sequoiamedicine.com/
➡️ Instagram: https://www.instagram.com/drjoelnoland
Connect with Dr. Matt:
🌱 Nutrient Support: https://drwholeness.myshopify.com/col...
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Pinterest: https://www.pinterest.com/drmattangove
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r.
In this episode, I discuss air fresheners and why the idea of freshening the air with chemicals is a complete misnomer.
Putting chemicals into the air to change the smell of the air you breathe, is not freshening the air, it is polluting the air.
Pollution is defined as the introduction to the air of a substance which had harmful or poisonous effects. This is precisely what those fragrances you think you can’t live without are doing.
Freshening the air would be opening up the windows to your home, car or bathroom. That is freshening the air, making the air more desirable and hospitable to our bodies.
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
http://go.drwholeness.com/grocerylists
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
I'm excited to bring you episode of 1 of a new series, called Faith and Medicine. Today's episode is a clip of an interview with fellow Naturopathic doctor and friend, Dr. Joel Noland. We believe that faith over fear is an important part of our health and healing journey that needs to be emphasized now more than ever.
Dr. Joel Noland is a Naturopathic doctor, licensed Acupuncturist and owner of Sequoia Medicine. He specializes in freeing people from fear and turning the proverbial valley of despair into one of hope and joy. He has a unique ability to 'Sherlock Holmes patients out of problems' especially chronic autoimmune patients with multisystem involvement.
Some of the things we discuss in this episode include:
- Dr. Joel's holistic approach to helping his patients out of a valley of despair
- The overlap of Western and Oriental medicines and why acupuncture or Oriental medicine isn't an alternative treatment.
- Why all medicine can be a spiritual experience
Connect with Dr. Joel:
➡️ Schedule a telemedicine app't: https://www.sequoiamedicine.com/
➡️ Instagram: https://www.instagram.com/drjoelnoland
Connect with Dr. Matt:
🌱 Nutrient Support: https://drwholeness.myshopify.com/collections/nutritional-supplements
📍 Instagram: https://www.instagram.com/drwholeness
📍 Facebook: https://www.facebook.com/drwholeness
📍 Pinterest: https://www.pinterest.com/drmattangove
📍 Subscribe to DRW YouTube Channel: https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
In this episode, I talk about why everyone should have a nebulizer on hand. Pneumonia is the #1 cause of premature deaths among healthy and immune-compromised people. Our lungs are always in contact with our external environment which can make use extremely vulnerable to pathogens. We need mucous to trap and move pathogens out of our lung tissue.
However, sometimes this mucous mover gets overwhelmed and we are not able to clear these secretions. This is why a nebulizer can be a game-changer because it gets medicine directly to the lung tissue.
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
http://go.drwholeness.com/grocerylists
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I discuss why the seemingly healthy habit of using sunscreen on a daily basis isn't so healthy. When we apply sunscreen every day, we are not only missing out on the benefits of the sun but we are applying chemicals that just stay on our skin, they absorb into our blood stream, and use up precious resources as they are detoxified.
If we don’t have enough resources they end up bogging down our liver and get stored in our fat cells many of which are highly estrogenic and promote hormone related cancers like breast cancer.
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
http://go.drwholeness.com/grocerylists
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I share the food hierarchy I follow. When we get in the habit of eating this way, we don't have to spend time and energy trying to count our macros or considering what to eat to maintain health and healthy body composition.
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
http://go.drwholeness.com/grocerylists
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, we are talking about the difference between A1 and A2 beta-casein cows. Beta-Casein makes up about 30% of the protein in cow’s milk but that 30% can make a huge difference in how cow's milk affects a person. Historically, most cows contained only A2-beta casein in the milk. However, in grocery stores today, 99% of cow dairy will be from cows that produce A1-beta casein milk.
Find out what ingredients to avoid in the Quick Guide to Healthy Milk Options.
Download PDF
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, we are talking about how to set food boundaries for kids without creating an eating disorder. Training our children to understand the difference between truly nourishing foods vs foods we enjoy on special occasions is paramount for them to make good food choices throughout their lives.
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
http://go.drwholeness.com/grocerylists
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this bonus episode, I'm talking about NAC. There's been so much discussion about it lately that I thought it was worth highlighting its many benefits. NAC supports production of our master antioxidant glutathione. In my own practice the most common use I see, given that I aim to keep patients far away from Tylenol, is in upper and lower respiratory infection and chronic respiratory illness like bronchiectasis and COPD. A little known fact is that NAC also supports sperm quality and motility in men.
Try NAC today!
https://drwholeness.myshopify.com/collections/nutritional-supplements/products/nac
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I share three reasons why oat milk isn't a healthy milk alternative. My favorite alternative to dairy is real coconut milk, not the watered-down stuff but straight coconut milk, like AroyD. Hemp, macadamia, and almond milk can also be healthy milk options as long as you check the ingredient label first.
Find out what ingredients to avoid in the Quick Guide to Healthy Milk Options.
Download PDF
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode I discuss how plastics have an especially detrimental effect on our hormonal system or endocrine system.
They disrupt the metabolism of hormone-mimicking estrogens causing excess and an imbalance of estrogen activity.
So you can see if you are a man and your libido is shot, motivation is lost and you feel like you are aging without testosterone, it could be that you are aging with too much estrogen because of the effects of plastics in your life.
If you are a woman and you're gaining weight, having unreasonable menstrual cycles, acne, brain fog and feel like you are becoming sensitive to everything then you may want to look at your plastic exposure.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
http://go.drwholeness.com/grocerylists
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In today's episode, I'm going to share some tips on how to overcome sugar addiction not just based on my experience as a doctor seeing patients but also based on my own personal experience with sugar addiction.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
http://go.drwholeness.com/grocerylists
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, we talk about why it's imperative to our health that we detach from our smartphones for at least two hours a day. I've seen so many kids and so many adults whose lives are just being devoured by the smartphone and by social media. Their time is gone and their well-being is gone. They're socially anxious and they're socially awkward in real life because they communicate by text or liking things and following things and sharing things. They don't actually know how to speak their mind or articulate their thoughts. Give yourself a chance to thrive in life by fasting from your phone for an hour, maybe two hours, maybe three hours. We can do this!
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
http://go.drwholeness.com/grocerylists
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I discuss the addictive nature of fast food. If we are taking our kids to fast food, we are creating and fueling this addictive nostalgia and making it extremely difficult for them to accumulate health and have a palate that enjoys whole real food. We are setting them up for addiction. They have no way of understanding that what they are consuming is an inflammatory firestorm.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Want to know what some of the food staples are for me and my family?
Download my grocery lists for Costco and Trader Joe's.
http://go.drwholeness.com/grocerylists
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I discuss the importance of physical connection especially as it relates to hugging our children. It's such a simple act but it can have profound health benefits. When oxytocin is released, it helps decrease anxiety, improve cortisol metabolism, and balance the fight or flight response of the body, it supports a mutual connection between the person you are hugging and makes us feel like we belong.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Get a workout delivered to your inbox every day: http://go.drwholeness.com/workouts
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I talk about how a single bout of intense exercise can change the way your genes are regulated. Building muscle increases the capacity of enzymes to produce energy for your body. And it's a direct signal to your being that you DESIRE TO LIVE and function at a level beyond your current capacity.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Get a workout delivered to your inbox every day: http://go.drwholeness.com/workouts
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I discuss the power of eating real food together as a family. If we stick with the standard breakfast, lunch, and dinner, there are potentially 21 meal opportunities to connect as a family. Grabbing teriyaki, pizza, happy meals on the way home may make everyone smile when you walk in the door, but it is fleeting.
Make a point to see eating together, preparing food together not as something to get through, but literally as an opportunity to build up the spirit, mind and body of each individual around the table and your family collectively.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Get Dr. Matt's must-have items at Trader Joe's and Costco:
http://go.drwholeness.com/grocerylists
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I discuss mushrooms and their array of beneficial properties. Did you know that consuming mushrooms regularly is associated with a decreased risk of breast cancer?
This is because they contain aromatase inhibitors, compounds that inhibit the production of estrogen, white and portobello mushrooms are especially protective against breast cancer. Just be sure to buy organic mushrooms and cook them before eating to break down any mycotoxins.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Get Dr. Matt's must-have items at Trader Joe's and Costco:
http://go.drwholeness.com/grocerylists
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I discuss how to get the most out of your exercise routine. Exercise doesn't have to be complicated, it's simply moving your body against a resistance that is greater than your body is used to doing. Here are 7 tips for maximizing your exercise routine.
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You got to know why you're doing what you're doing and what you are trying to achieve with working out.
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Use the biggest movements possible in your routine such as full squats, lunges, deadlifts, thruster movement, push-ups, pull-ups.
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Use your upper body and lower body. A push movement followed by a pull movement. For example, a deadlift movement that's a pulling movement followed by a bench press which is a pushing movement.
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For cardio, do High-Intensity Interval Training (HIIT) instead of jogging, 2 or 3 times a week.
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Diversify training routine.
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Train to failure while maintaining excellent form to prevent injury.
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Eat after your workout aiming for 15-40grams of clean protein.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Sign-up for Dr. Ama's Training Program:
http://go.drwholeness.com/workouts
🐐 Activ Whey Goat Protein Powder: https://drwholeness.myshopify.com/collections/nutritional-supplements/products/activ-whey
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
Fatty liver disease is a big deal.
I know this because I see patients all of the time with fatty liver disease who don’t take it seriously when I recommend they kick the soda pop, refined flours, and added sugars to the curb. Sometimes it's a result of alcohol abuse but most of the time it's a result of eating too many processed foods.
You don’t have to be morbidly obese to have fatty liver. Plenty of people who have normal body composition but poor food choices have fatty livers. If you have it, you will likely not know it unless you have had blood tests or imaging done.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In today’s episode, I interview Mom and midwife, Shannon Smith. She’s been helping Moms through the prenatal and postpartum process for over 20 years.
One of her favorite things about midwifery is the beautiful relationship she gets to build with Moms. It’s also one of the differentiating factors between obstetricians, nurse midwives, and home birth midwives.
A few of the topics discussed:
- How to prepare for a healthy pregnancy and delivery
- Vaginal births after C-section or belly births as Shannon refers to them
- Antibiotics and Group B strep
- Benefits of delayed cord-cutting
Interested in scheduling Shannon as your midwife or have questions about the process? Contact Shannon at birthpassionmidwifery.com.
As Shannon shares, "it's not a home birth at all costs, it's a healthy mom and baby at all costs".
Get your FREE Ultimate Iron Protocols Pregnancy Guide ⬇️⬇️⬇️ https://drwholeness.ac-page.com/pregnancy
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In today’s episode, I interview Naturopathic Doctor and Midwife, Dr. Michele Sayball. She practices on the beautiful island of Maui.
One of the reasons why Michele became a Naturopathic Doctor is that she wanted to be able to help her patients from cradle to grave. As Dr. Michele shares, being a doctor is an added level of safety and a resource because the more we understand how the body works, the more we can support and optimize the prenatal and birthing process.
Dr. Michele is a big fan of being prepared. From detoxing before pregnancy to optimizing the microbiome to what to expect during the birthing process, she does her best to create the best possible outcomes for Mom and baby.
Products mentioned:
- Prenatal Sap Multivitamin https://nfh.ca/product/prenatal-sap/
- Blood Vitality Iron Formula https://drwholeness.myshopify.com/products/blood-vitality-1
Interested in scheduling Dr. Michele as your midwife or have questions about the process? Contact Dr. Michele at drsayball@gmail.com.
Get your FREE Ultimate Iron Protocols Pregnancy Guide ⬇️⬇️⬇️ https://drwholeness.ac-page.com/pregnancy
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In today’s episode, I interview Mom and Midwife, Rachael Cook. She’s been licensed for 6 years and has been in the birth world for 10 years and has delivered approximately 580 babies. Rachael enjoys building a relationship with her Mamas and it's the main reason why she chose to become a home birth midwife instead of a nurse midwife. One of the things that she wished more women knew is that they deserve better and don't have to accept the status quo of care.
Books mentioned:
- Birthing from Within
- The Birth Partner
Interested in scheduling Rachael as your midwife or have questions about the process? Contact Rachael at newdaymidwifery.com.
Get your FREE Ultimate Iron Protocols Pregnancy Guide ⬇️⬇️⬇️ https://drwholeness.ac-page.com/pregnancy
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I discuss how to make progress in your daily health routine and not throw in the towel. One of the ways to make progress even on days where we have limited time, have intense cravings, or just feel unmotivated is to focus on the low-hanging habits that are easy for us to stick with and not worry about the other habits.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I discuss the most tactical action you can take to transform your body composition not for an event or a season but for life. From my experience with patients, in order to transform your relationship with food, you need to completely remove refined carbohydrates from your diet. The good news is, just as refined carbohydrates can dismantle your health goals, whole complex carbohydrates can propel you into full-on health accumulation.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode I discuss how to stay hydrated. When our bodies are in a state of high pollution from stress, processed foods, medications, chronic infections, pesticide residues, and the like, water gets stuck outside of our cells in the extracellular space and we end up feeling heavy, puffy, bloated and may even experience edema.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I discuss why muscle mass is a key indicator of your potential to survive and thrive amongst the worst diagnosis.
If you have gained muscle over the past year, then the likelihood of your health going in the health accumulating direction is almost 100%. Muscle is an organ system that curbs inflammation, creates confidence, increases our capacity to do life, and moves us in the opposite direction of disease and dysfunction.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
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📍 https://drwholeness.com/
In this episode, I discuss lectins and the effect they can have on the immune system. The most common lectin-containing foods are soybeans, corn, wheat, peanuts, tomatoes, and potatoes.
Find out why lectins can be problematic and what kind of test to take to know if you should eliminate lectins from your diet
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I interview family nutrition expert and Registered Dietician, Maryann Jacobsen. She shares her iron story and how she discovered that she had low ferritin levels despite being a health professional and living a healthy life.
Some of the things you'll learn in this interview include:
- The Big Four risk factors that can make you more susceptible to iron deficiency
- What women should do if they suspect that they might have low iron.
- Why are iron deficiencies often missed or dismissed in women?
- Proper iron dosing according to research.
- The role hepcidin plays in iron absorption and other factors like low stomach acid that can decrease absorption.
- Why you need to be your own health advocate.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Maryann:
➡️ Get Maryann's free ebook The Landmines of a Healthy Relationship with Food https://landing.mailerlite.com/webforms/landing/n0u1e8
➡️ Read Maryann's comprehensive blog post on ferritin https://maryannjacobsen.com/ferritin-blood-test-women/
➡️ Find all of Maryann's books and more https://maryannjacobsen.com/
Connect with Dr. Matt:
➡️ Optimize Iron http://optimizeiron.com
➡️ Instagram https://www.instagram.com/bloodvitality
🌱 Optimize your iron levels safely and effectively with Blood Vitality https://drwholeness.myshopify.com/collections/nutritional-supplements/products/blood-vitality-1
Stevia or Monk fruit? In this episode, I discuss which is better and why. There isn’t any known downside to stevia in terms of health. However, monk fruit’s counterpart, erythritol, may pose a negative threat to the body.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I discuss one of the biggest contributors to obesity - liquid sugar. Liquid sugar doesn't register in the brain the same way that food does so we not only experience an increased appetite leading to a higher calorie intake but blood sugar swings, insulin resistance, fat storage and liver dysfunction.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I'm going to share with you 10 tips that you can implement to make your weight loss journey effective so you can get off of the weight-loss merry-go-round.
Ask your lifestyle health questions on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode I discuss why refined vegetable oils are usually one of the top items that I address when talking about transforming eating habits. Right in line with the ever-increasing consumption of unhealthy oils has been the ravenous growth of obesity, cancer, and diabetes. When I say vegetable oil, I am referring to soybean oil, corn oil, palm oil, canola oil, safflower oil, sunflower oil, rice bran oil, and cottonseed oil to name the most commonly used.
Ask your lifestyle health question on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I discuss why muscle is our friend especially as we age and 5 ways we can support a strong muscle-building routine:
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Master proper form.
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Feel your muscles contract when you workout.
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Do full range of motion exercises.
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Keep a journal of your workouts.
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Increase resistance or reps.
Ask your lifestyle health question on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/
In this episode, I share my health story. It began as a teenager when I read a book that helped me see that my chronic stomach pain was related to my poor eating habits. Now as a Naturopathic doctor I'm passionate about helping others overcome their health challenges and create their own health story, one habit at a time.
Ask your lifestyle health question on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
Ask your lifestyle health question on social media, tag @drwholeness, and use #accumulatehealth.
Connect with Dr. Matt online:
📍 https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r
📍 https://instagram.com/drwholeness
📍 https://www.facebook.com/drwholeness
📍 https://drwholeness.com/