How To Workout From Home in 20 minutes a Day with No Equipment

Sometimes we fall into the trap of thinking we need to spend money on a gym or a nice set of weights. That thinking usually is more or less of a procrastination method. There are excellent ways to workout from home without equipment or even much time!

In fact, you can tone your body in only 20 minutes per day!

Start By Setting Aside Time

The most important thing that you are going to need is to have time in your schedule that is dedicated to fitness.

But, I get it, time is precious. So, let’s start with setting aside 20 minutes each day.

I like to assign that time to a constant that I won’t forget to do. For example, you could decide to workout for 20 minutes just prior to eating. Or you put your workout immediately after awaking in the morning.

Having another dedicated activity right before or after your workout will help you to stick with it. If you plan on working out right before bed, then sleep can be your reward for completing a workout.

Master Body Weight Exercises

Bodyweight exercises are extremely effective and very useful. They are functional exercises which can help to improve your activities of daily living. Simple bodyweight exercises can get an efficient total-body workout.

Many body weight exercises are compound exercises that work multiple muscle groups. This makes them very time-efficient as well.

What are some great bodyweight exercises to start with?

  • Squatting
  • Lateral lunges
  • Push-ups
  • Going up Stairs
  • High Knees
  • Jumping Jacks
  • Mountain Climbers
  • Pilates exercises
  • Yoga poses

Putting Your Workout Together

You can select five or six moves that will focus on different body movements. Do each one for 45 seconds and rest for 15 seconds between moves. If you need longer rest, take it. Complete the circuit of moves three times for a fifteen-minute workout.

Here’s an example:

  • Bodyweight squats — 45 seconds. Rest 15 seconds.
  • Jumping jacks — 45 seconds. Rest 15 seconds.
  • Stairs – 45 seconds Rest 15 seconds.
  • Push-ups — 45 seconds. Rest 15 seconds.
  • Lateral lunges — 45 seconds. Rest 15 seconds.

Repeat three times for a fifteen-minute circuit.

 

Use Free Online Resources

Many fitness professionals are putting great workouts on YouTube to promote their products and services. You can take advantage of these free resources and incorporate them into your daily workouts.

Here are three excellent 20 minute workouts that you can do from home without any equipment.

 

 

 

When you are ready for longer workouts, you can simply search for longer or more complicated workouts in YouTube.

 

Fitness Apps to Help You Track Your Workout

Let’s face it, sometimes we need a bit of accountability to stick with a fitness routine. Fitness apps are great at tracking our goals and reminding us to workout.

This free app is a no-fuss approach to fitness. You can launch the app and do the quick set of exercises anywhere without any special equipment. Wahoo’s app provides you with a standard seven-minute workout that has 12 high-intensity bodyweight exercises in cycles of 30 seconds followed by a short rest.

Some of the workout variations will charge $0.99 and some are free. Wahoo has a heart rate monitor to improve your workout experience and help you track the amount of effort you are putting in.

The FitBit Coach is a free app that can be used with or without the Fitbit tracker. You can also upgrade to premium for $39.99 per year. The FitBit coach app has short workout videos that you can do almost anywhere.

This is a great app for people who want to be talked through their exercise routines and see humans doing the moves in a video. The workouts are similar to the seven-minute app with a bit more variety.

You can choose to add background music or play your own. FitBit’s free account has limited workout options, while Premium will unlock the entire selection of workouts.

Daily Workouts provides you with free 5-30 minute daily workout routines. These exercises can all be done from the comfort of your own home. They are demonstrated by a certified personal trainer and target all the major muscle groups.

It features ten different 5-10 minute workouts, over 100 exercises, videos showing how to do each exercise, on-screen instructions and a timer.

The premium app offers even more workouts, more exercises, Pilates, kettlebell, stretch and ball workouts.

As you can see, it is possible to get fit at home even if you barely have enough time to watch a sitcom on television. There are workouts for even the busiest person and apps to help you track them! So what are you waiting for?

Get moving!

 

The Unbelievable Health Benefits of Beef Liver

Beef liver has somehow fallen out of the standard American diet. It does tend to taste strong and if it is overcooked it can be quite unpleasant to eat. However, the health benefits of beef liver are amazing.

I recently heard about Minot and Whipple curing pernicious anemia through a liver feeding therapy. They fed 2-4 ounces of liver to people on a daily basis to cure pernicious anemia, an autoimmune condition. It worked! Within 8 weeks, the patients’ iron levels had all normalized.

I decided that I should look further into the health benefits of liver and begin incorporating this superfood into my own diet. Here’s what I found…

 

High in Bioavailable Nutrients

Liver is high in bioavailable nutrients. This means that there aren’t components of the food that may block absorption. In plants, phytates and lectins can often interfere with the nutrient absorption. You may not absorb all the vitamins and minerals when you consume something like grains or nuts.

  • Vitamin A: Liver is highest in vitamin A. The high amount of vitamin A does concern some people and they feel that you could overdose on liver. Vitamin A is a fat soluble vitamin that benefits eye health, skin health and cellular turnover.
  • Iron: Liver is high in iron. Iron helps with muscle function, brain function and hemoglobin formation. This makes it crucial for energy production.
  • Copper: Copper is an important mineral because it contributes to nerve and immune health. Copper also assists with collagen production. It is beneficial in the development of hair, joints, skin and nail health.
  • B Vitamins: Liver is a great source of all the B vitamins, especially vitamin B12 and folate. The B vitamins are important for converting food into energy. They help you feel energetic and vibrant in your daily life. Folate is essential for cellular growth.
  • Choline: Liver provides your body with the daily Adequate Intake (AI) for women and almost all of it for men. Choline is beneficial for brain development and liver function.

When you compare the nutrients in liver to apples, carrots and other red meat, liver beats them out by quite a bit!

health benefits of beef liver
Image source: https://chriskresser.com/natures-most-potent-superfood/

Liver exceeds the RDI (recommended daily intake) for vitamin B12, vitamin A, riboflavin and copper. One serving will allow you to meet your daily needs. Liver is also rich in the essential nutrients folate, iron and choline.

A High-Quality Protein

Protein is an essential building block for every part of the body. It is needed to make and repair cells and turn food into energy. Over 25% of beef liver contains protein.

Beef liver is very high-quality protein. It provides all the essential amino acids which make up proteins. The essential amino acids must come from food, they can not be made in the body.

Helps with Weight Loss

High protein intake has been shown to assist with weight loss. It reduces hunger and appetite. Protein satisfies hunger much better than carbohydrates, according to a study done by the Rowlett Research Institute.

Protein causes increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. Including a high protein food, such as liver, in your diet can increase your metabolic rate. This means you’ll burn more calories which can be helpful for weight loss.

Cures Pernicious Anemia

George Minot and William Murphy studied the diets of patients who had pernicious anemia. Minot ordered his patients to eat a diet with 100 grams to 240 grams of liver per day along with 120 grams of muscle meat, and leafy vegetables, spinach, fruits, eggs and milk.

Many of the patients on Minot’s diet recovered rapidly showing improvements within a few days. After eight weeks, patients’ blood was examined and blood showed newly formed reticulocytes. This supported the diet’s efficacy.

 

Treats Tropical Sprue

In 1883 Manson promoted the use of liver to treat Tropical Sprue, a digestive disorder. Tropical sprue is similar to celiac sprue. It shows a loss in intestinal villi, which affects the intestinal absorptive function. Patients who have tropical and nontropical sprue suffer from malabsorption.

The cause of sprue has not been determined. Patients with sprue present with macrocytic anemia due to malabsorption of folate or vitamin B12.

Treatment of tropical sprue with vitamin B12 and folate cures the macrocytic anemia and the glossitis. This results in increased appetite and weight gain.

Conclusion – A Healthy Superfood

As you can see, your body will benefit in many ways from consuming liver. People have been healed from pernicious anemia and Tropical Sprue through a diet that is rich in liver. It contains nutrients that benefit almost every aspect of life for your body. From improving your eyesight to easing your digestion, liver is supporting your health on a grand scale.

While liver may not be the tastiest superfood out there, it is worth it to include it in your diet. You may want to check out beef liver capsules if you don’t want to fix yourself liver everyday.

Not sure why grassfed beef is important? Check out the difference between grass fed and grass finished beef.

10 Natural Ways to Improve Your Sleep

Have you ever had difficulty falling asleep? I normally sleep well every night, but occasionally I will have trouble with sleeping. I’ve compiled a list of natural ways to improve your sleep for my insomniac friends out there as well as those who want to increase their energy with a great night’s rest.

1. Develop a Sleeping Routine

Getting in the habit of falling asleep and arising at the same time everyday fine-tunes your biological clock and makes sleeping easier. It can be tempting to stay out late on the weekends and sleep in a bit on the holidays, but it does mess up your routine.

For me, when I travel across time zones and try to fly red-eye flights, my sleep patterns get messed up. So, whenever possible I stick to a sleep/wake routine.

2. Exercise!

Exercise helps to wear you out and make you tired. Aerobic exercise four times a week has been demonstrated by the Northwestern University’s Department of Neurobiology and Physiology to improve sleep quality. Initially, you will feel a bit more energized after a workout, but when it comes time to fall asleep, you will notice that you get deeper sleep and fall asleep faster on the days that you exercise.

3. Eat Healthy Foods

We have far too many processed foods in our diet that interfere with neurological health and brainwave activity. You should cut out the food and drinks that stimulate your mind specifically caffeine, coffee, tea, soft drinks and chocolate.

Dinner should be your lightest meal of the day. Skip the spicy and heavy foods that give you heartburn and indigestion.

I’m partial to the GAPS diet and the ketogenic diet principles. However, simply cutting back on processed foods can be helpful for everyone.

4. Stop Smoking

Research done at Johns Hopkins University Department of Epidemiology discovered that smokers are four times more likely to not feel as well after a full night’s sleep. They attribute this to nicotine’s stimulative effect on the brain. The nighttime withdrawal from nicotine can interfere with brainwave patterns as well.

Smoking is known to increase sleep apnea and other breathing disorders. This can make it hard to get restful sleep as well.

5. Avoid Alcohol

Alcohol can disrupt brainwaves and sleep patterns that make you feel refreshed in the morning. While alcohol has been known to help you doze off, once the effect wears off, you are likely to wake up and have difficulty falling asleep again.

6. Avoid the Electronics

According to the National Sleep Foundation, electronics right before bedtime stimulates your brain. This can make it difficult to turn your mind off and fall asleep. The best thing to do is to avoid computers, video games, and cell phones within the last hour before going to bed.

Using electronics before bed delays your body’s internal clock and suppresses the release of the hormone melatonin, which induces sleep. This is mostly due to the short-wavelength, artificial blue light that electronic devices emit.

 

7. Claim Your Space

People who share their beds with pets or children tend to experience sleep disruption every night. Dogs and kids can hog the bed and push you into an uncomfortable position on your own bed. Therefore, you may want to claim you bed space for yourself and banish the dogs and children to their own beds.

8. A Temperate Room

Warmer temperatures are great when you are enjoying a day at the beach, but when it gets above 75 degrees it can be difficult to fall asleep. The recommended temperature for sleeping is somewhere around 65 degrees Fahrenheit according to the National Sleep Foundation.

When you lie in bed to fall asleep, your body temperature decreases to initiate sleep. A temperature between 60-67 degrees can help to encourage sleep. If your room is cool, it will be easier to shut your eyes for the night.

9. Keep it Dark

Light signals to your brain that it is time to wake up. Keep your room as dark as possible in order to fall asleep. Sometimes even the light from a cell phone or computer can disrupt your body’s production of melatonin and interrupt your sleep.

I’ve never been a fan of night lights and now I know why!

 

10. Only Sleep in Your Bed

Do not use your bed for relaxing, eating and watching television. Your brain will mentally associate your bed with these activities and as you lay down, you may be thinking about watching television instead of triggering your body to go to sleep.

You can try meditating or reading right before bed to get yourself sleepy.

Sleep is a wonderful way to rejuvenate your body. However, if you aren’t getting enough sleep, you may need to make these simple adjustments to your lifestyle to start feeling refreshed after a night of sleep again.

The 3 Best Grass Fed Bone Marrow Supplements

Bone marrow is one of the best supplements that you can take if you want to improve you dental health and your immune function. Many alternative health practitioners are recommending bone broth and bone marrow supplements including Dr. Kellyann Petrucci, The Bone Broth Diet, and Dr. Natasha Campbell-McBride, The Gut and Psychology Syndrome Diet.

Taking bone broth or cooking bone marrow and eating it can be somewhat inconvenient. It can be difficult to source bone marrow. That’s where Grass Fed Bone Marrow Supplements can help! These are easy to order and convenient to take on a daily basis.

Here are the top three Bone Marrow Supplements:

 

1. Ancestral Supplements Bone Marrow

Name: Ancestral Supplements

Website: Available at Amazon.com

Price: $46.00

Owners: Brian Johnson

Overall Rank: 75 out of 100

Ancestral Supplements Bone Marrow, Product Overview

The bone marrow supplement capsules come in bottles of 180. The bone marrow is sourced from New Zealand grass fed cattle. Each capsule is 1/6 of an ounce of bone marrow. It is recommended to take 6 capsules per day.

The bone marrow is freeze-dried from whole bone extract. Each capsule contains 500 mg. The whole bone extract includes grass fed bone matrix, grass fed bone marrow and grass fed cartilage.

The Good & the Bad

The Good:

  1. Great way to get bone marrow when you are in a rush and don’t have time to cook bone broth.
  2. High quality, grass-fed bone marrow.
  3. Great customer service with Brian Johnson. He will respond to questions regarding health conditions and concerns with the product. Refunds and replacements are sent for defective products to ensure customer satisfaction.
  4. This product has 92% of people giving it five stars and over 1,000 reviews.

The Bad:

  1. My first order with Ancestral Supplements got lost.
  2. Orders are slow and take longer than the Amazon Prime 2 days.

2. CodeAge Bone Marrow Supplement Review

Name: Code Age Bone Marrow

Website: Codeage.com

Price: $32.29

Owners: Code Age

Overall Rank: 80 out of 100


Bone Marrow Capsules, Product Overview

Bone marrow capsules that are 100% additive free. There are no stearates, lubricants, fillers or flow agents. These bone marrow capsules are from pasture raised cattle in Argentina. The cattle are grass fed and grass finished.

The capsules are 100% frees dried and non-defatted. They are hormone and GMO free.

The Good & the Bad

The Good:

  1. Competitively priced. While not the most expensive, it is also not the least expensive.
  2. Customers report improved hair and nail growth.
  3. Overall customers’ satisfaction – 83% give it a five star rating.

The Bad:

  1. Some customers’ complained about the cost. You can purchase 7lbs of bone marrow for the cost of the bottle of dehydrated bone marrow. However, you will need to prepare it.
  2. 15% of customers’ gave it a 1 star rating citing that Ancestral Supplements had a superior product. One person reported no effects from taking the product and another one reported getting diarrhea from the product.

3. Peak Performance Grass Fed Bone Marrow Supplement Review

Name: Grass Fed Bone Marrow Capsules

Website: PeakPerformance.com – also available on Amazon

Price: $21.95

Owners: Peak Performance

Overall Rank: 90 out of 100


Peak Performance Bone Marrow, Product Overview

Peak Performance Bone Marrow Extract Capsules feature nutrient dense bone marrow from Grass Fed beef that is dedicated to preserve the heat sensitive nutrients found within the cartilage and bones. It is made with the bone matrix, bone marrow and the bone cartilage.

This supplement is free of hormones and GMO. It has no fillers or flow agents.

100% Happiness guarantee. you can get a fast, prompt refund if you don’t love the product.

The Good & the Bad

The Good:

  1. The price. This is the lowest priced grass fed bone marrow supplement on the market.
  2. The marketing is very similar to the higher priced bone marrow supplements on the market.
  3. 86% of customers’ give it a five star rating.
  4. SAVE 10% PLUS FREE SHIPPING WHEN YOU BUY 2 BOTTLES OF ANY PEAK PERFORMANCE PRODUCTS ❤️ Enter code PEAKSAVE10 at checkout.

The Bad:

    1. Doesn’t list where the grass fed beef is sourced like the other products. It could come from a variety of different grass fed sources which have different quality standards.
    2. For each bottle you purchase, they will donate to Nonprofit vitamin angels and supply vitamins to a child at risk of malnutrition. This makes me wonder how they can survive at this price point and whether the quality is very high. However, I have been pleased taking this product so far. It seems to have improved my own health.

 

Who should supplement with bone marrow?

Grass Fed bone marrow is excellent for improving joint function, increasing skin health and decreasing inflammation. The GAPS diet is a high proponent of incorporating bone marrow into your diet. People following the ketogenic diet often focus on getting higher fat soluble vitamins through bone marrow. Those individuals following a Paleo diet will also want to incorporate bone marrow into their diet due to the rich amount of vitamins and minerals in the diet.

For people who are following the concept of “like supports like” consuming bone marrow theoretically will improve their bone and teeth health. It may also improve the immune function as the major function of bone marrow is to generate blood cells.

My Final Opinion

I love taking bone marrow. It seems to be improving the overall sensitivity of my teeth. It gives me the peace of mind that I am improving my immune system and function by consistently getting some bone marrow in every day. When I first tried the GAPS diet, I discovered that I didn’t like drinking bone broth every day. Taking a bone marrow supplement is a good way to get the bone marrow nutrients in when I can cook up a pot of bone broth.

I love how the bone marrow supplements also fit into a ketogenic diet. They provide plenty of essential B vitamins and minerals without spiking blood sugar levels with carbohydrates.

My Recommendation:

I personally recommend the Peak Performance brand. It is the least expensive and based on the marketing, it is comparable to the other brands. They all claim to be from Grass Fed animals, they all have about the same amount of bone marrow per capsule. Each brand recommends about 6 capsules or the equivalent of one ounce of bone marrow supplement per day.

Peak Performance does support a charity that helps to provide vitamins to impoverished children, which is a nice goal. I’m hopeful that they aren’t providing poor quality vitamins to these children. This wasn’t a factor in my purchase, but it is a nice bonus for charity-minded individuals.

 

 

The Pros and Cons of Grass Fed Collagen Supplements

Collagen is a popular supplement in the alternative health community. Some people are taking it to prevent wrinkles, others are taking it to strengthen nails and hair. While there are some great benefits of taking Grass Fed Collagen supplements, there are some downsides to taking it as well.

First, let’s dive into the benefits of taking collagen supplements.

Improves the Skin Health

Collagen is one of the essential elements in the formation of skin. It plays a role in its hydration and elasticity. As we age, our bodies produce less collagen and wrinkles form.

Some studies have demonstrated that taking additional collagen may slow down the appearance of aging skin with a reduction in wrinkles and dryness.

In a study published in Skin Pharmacology and Physiology, women who took a collagen supplement of 2.5-5 grams for eight weeks experienced less skin dryness and an increase in elasticity compared to those who didn’t.

The reduced wrinkle effect of collagen has been attributed to the ability to stimulate your body to produce its own collagen.

The additional collagen in your system may also promote the production of other proteins that can structure your skin, including fibrillin and elastin.

Reduces Joint Pain

Collagen has been known to help reduce joint pain. Your risk of developing degenerative joint disorders, such as osteoarthritis, increases as the collagen in your body decreases.

Some studies have demonstrated that supplementing with collagen may help to improve the symptoms of osteoarthritis.

One study published in the Journal of Agricultural and Food Chemistry, examined adults who took 2 grams of collagen for 70 days. Those who supplemented with collagen had a significant reduction in joint pain and were able to engage in physical activity.

Collagen Strengthens Bones

Bones mostly consist of collagen. This gives them structure and keeps them strong.

As we age, the collagen in the body decreases. The bone mass does as well. This leads to osteoporosis, along with a loss of bone density and a higher risk of fractures.

Supplementing with collagen may inhibit the bone breakdown that leads to osteoporosis.

Post-menopausal women with osteopenia were studied. The women either took calcium combined with 5 grams of collagen or a calcium supplement without collagen. At the end of 12 months, the women taking the calcium and collagen had lower blood levels of the protein that promotes bone breakdown.

While these results are promising, more studies are needed to confirm the benefit of collagen on bone strength.

Collagen Helps Hair and Nails

Anecdotal evidence supports the theory that collagen supplements can help to increase the strength of your nails by preventing brittleness. It may also stimulate your hair to grow longer according to a study published in the Journal of Cosmetic Dermatology.

Improves Gut Health

While there is no scientific evidence to support the claim that collagen supports gut health, medical doctors such as Dr. Kellyann Petrucci and Dr. Natasha Campbell-McBride are recommending the use of collagen to treat intestinal permeability, or leaky gut syndrome.

It is a core component of the Bone Broth Diet that Dr. Kellyann recommends and the GAPS diet that Dr. Natasha Campbell-McBride created. These diets have reportedly helped people overcome intestinal permeability and heal from numerous diseases.

Collagen Promotes Brain Health

The link between collagen and brain health isn’t supported by scientific studies. However, many people have reported improved mood and a reduction in anxiety while taking collagen.

The GAPS (Gut and Psychology Syndrome) diet focuses in on getting more gelatin and collagen in the diet. Proponents of this diet claim improvement in autism symptoms, neurological health, and mood stability.

 

The Cons of Taking Collagen

While there are numerous reported benefits of taking collagen, one may overlook some downsides to taking a grass fed collagen supplement. One thing to seriously consider is that collagen is not a whole food. It is a processed food.

With all processed foods, there is incomplete nutrition. The ratio and balance of amino acids, fats and proteins is off when you are taking this type of supplement.

It is unlikely to cause a lot of damage, but it isn’t a nutritionally complete food. For that reason, you may want to consider spending your money on the higher quality grass fed bones or whole chickens to make the bone broth and meat stock yourself. This method will contain all the nutrients that your body needs.

My Conclusion on Collagen Supplementation

As someone who loosely follows the GAPS diet and has read up on the Bone Broth Diet, I supplement with grass fed collagen a little. This is mostly when I don’t have the time to make a bone broth or meat stock. I may take supplement a bit when traveling as well.

The BioOptimal grass fed collagen supplement is economical and high quality. You can find it on Amazon.com.

The Grass Fed Bone Broth Benefits Are Overstated

Bone broth has been quite trendy in the alternative medicine circles. If you listen to the “experts,” you may come to the conclusion that it can heal everything from depression to diphtheria. But I am going to say it, the benefits are overstated.

Don’t get me wrong, I think there are some great things going on with bone broth. It is cheap and easy to incorporate into your eating plan. However, it isn’t the miracle superfood that Dr. Kellyanne or Dr. Natasha Campbell-McBride tout.

Let’s examine the diets and analyze the factors that may be working or not working.

Dr. Kellyann Petrucci’s Bone Broth Diet

Dr. Kellyann has a whole line of supplements and foods surrounding the idea that bone broth will heal just about anything. Her diet focuses in on having 1-2 cups of bone broth per day. She also recommends intermittent fasting two times per week.

She claims that you will heal within 21 days on this diet. Her claims center around the idea that cells have a 21-day life cycle and you’ll have a whole new gut lining in 21 days. Therefore, you should be healed of your autoimmune conditions or at least see some improvement in three weeks.

I did her bone broth experiment for 21 days and can’t say that my psoriasis was much better at all. It was still there. I neglected to do her intermittent fasting though. I’m not a fan of that, but I did omit common allergens from my diet like wheat, dairy, sugar, nuts and nightshades.

There may have been a tiny bit of improvement, but sometimes I would see improvement when I didn’t do anything, so I’m questioning that result.

The GAPS Diet and Bone Broth

The GAPS diet is the brain child of Dr. Natasha Campbell-McBride. She claims to have healed her son from autism with it. It centers around the principles of the Specific Carbohydrate Diet and incorporates a ton of bone broth.

One of the reasons that she utilizes so much bone broth is that it is unlikely to trigger many autoimmune reactions. It is an animal product and water essentially.

The problem that I find with the GAPS diet is the recommended amount of time required to be on it. She recommends 2 years to heal from a condition. While many people see results within a few weeks or months, that wasn’t the case with me.

It is highly discouraging to be making bone broth and eliminating your favorite foods and not see any improvement in your autoimmune condition. Even worse, when I tried doing the extreme introductory diet, I actually had a seizure. I believe that any extreme diet will trigger a seizure for me now. I have tested it out and that seems to be the case.

The GAPS diet is suppose to heal people from seizures and neurological issues, but I think the stress of quick detoxification that comes with the introductory diet for me is just a seizure trigger that I need to avoid.

Why does her diet work?

Her diet is a long term elimination diet. If you can stick with it for 2 years, you are likely to see improvement. You will eliminate all the common toxins in the beginning and gradually add back in foods and test which ones are okay for you.

Eliminating toxins and beginning to eat nutrient-dense foods will help any body function properly.

Bone broth is the base of the diet because it is considered a “safe” food. It also has a lot of collagen in it, which is supposed to promote healing.

What is Bone Broth Missing?

Bone broth does contain protein and collagen. However, it doesn’t have the wealth of vitamins that organ meat, such as beef liver has. You won’t get a lot of vitamin E, K, D, A and B from bone broth. These fat soluble vitamins are the foundation of our health. They are essential nutrients for every body.

The carnivore dieters will emphasize that there are more nutrients in the organ meats. They downplay the importance of collagen and don’t seem to think that bone broth is all that important unless you like it.

Many carnivore dieters do not include bone broth in their diets and have seen their chronic conditions improve with only meat.

What is in Bone Broth?

Bone broth contains essential amino acids such as arginine, glutamine and cystine. These have shown to boost immunity and reduce inflammation. L-gultamine has been known to specifically reduce gut inflammation, which is why it is so important to Dr. Natasha Campbell-McBride’s Gut and Psychology Syndrome Diet.

Bone broth does contain some bone-forming minerals such as calcium, magnesium, phosphorus, vitamin D, potassium, zinc, manganese, copper, boron, and iron. Consistently drinking bone broth can strengthen your bones and teeth.

Bone broth can help to hydrate your body. It is mostly water, but it also has electrolytes (minerals) and carbohydrates. It has been shown that liquids with electrolytes can rehydrate your body better than water alone.

My Conclusion

Bone broth is a great addition to your diet, but don’t expect too much from it. The majority of your healing will come from eliminating unhealthy processed foods and incorporating nutrient dense foods, such as organ meats.

As the weather gets cooler, bone broth rich soups are great for preventing colds or helping you heal quickly from them. However, I wouldn’t expect it to heal a long term illness within a few weeks.

Sometimes when we expect too much from a “superfood” it is easy to get discouraged and completely negate everything that we have heard about it.

It should be noted that if you are eating bone broth and still consuming toxic foods, it is likely that you won’t notice any improvement in your health. Half the reason that these diets work is due to other factors like intermittent fasting and eliminating problematic foods.

Should You Take Grass Fed Beef Liver Capsules?

Grass fed liver is all the rage in the ketogenic and carnivore community. Even the GAPS dieters will confirm that grass fed liver has a plethora of vitamins and minerals that you want to give your body.

But should you buy desiccated grass fed beef liver capsules?

I decided to give them a whirl when my local grass fed beef guy told me he’d be away for two whole weeks. I can’t get liver from the local supermarket. I need to either order it online or purchase it from a specialty market. Even our local Whole Foods didn’t seem to have liver.

The Convenience!

The first thing that I noticed when taking the beef liver capsules was that it was incredibly convenient. I didn’t have to thaw out frozen beef liver. I didn’t have to cut up a pound of beef liver. There were no dark juices dripping all over my counter top.

It was super easy. Just pop open the top and gulp down a couple capsules with water. I had been doing that with anti-convulsants since the age of 13.

I can see myself purchasing this product again for when I want to go on vacation and still get my dose of beef liver in my diet.

 

 

The Cost

Here’s where the local farmers beat out the desiccated beef liver capsules. I found bottles of grass fed beef liver supplements on Amazon from prices ranging from $10 for 180 capsules to $40 for the same amount.

As you read on the bottle, it says that 6 capsules is the equivalent of one ounce of beef liver. That gives us a good way to figure out approximately how much nutrition we are getting.

When we compare it to fresh beef liver, the capsules will lose every time. I can get sixteen ounces (1lb.) of fresh beef liver for $5 from my local grassfed butcher. This could be a discount because he is local. If I ordered it from U.S. Wellness Meats, I would be paying $10 per pound of beef liver.

I chose the most cost-effective supplement – Flyby. At $10, it was the closest in cost to fresh beef liver. They have since done some math and raised their prices.

I don’t know how they were making a profit when their bottles were only $10, but at $15 their prices are still reasonable.

 

The Quality

With grass fed beef liver supplements, you have to go by what is on the bottle. Unless, of course, you know the manufacturer and can visit the place where they source the product.

I did a lot of online comparison and didn’t find much difference in the marketing of beef liver supplements. Many of them touted New Zealand or Argentina beef as the best grass fed beef in the world.

I can’t confirm or deny that. The best I can do is try it out and see if it works for me.

In the week and a half since I have started taking the grass fed beef liver supplements, I haven’t seen massive improvements in my health, but I’ll keep you posted.

 

Beef Liver Benefits

Beef liver is one of the most nutrient dense organs. The vitamins and minerals within beef liver have been known to promote healthy teeth, gums, skin and hair. It is said to support energy, mood, metabolism and methylation.

Beef liver supports the heart, brain and liver health. There is a theory that “like supports like” where if you eat a liver, your liver health will improve. That may not necessarily be the case, but psychologically you may feel more confident in your liver health by taking the liver capsules.

 

 

My Final Conclusion

Beef liver capsules are a bit pricey, but worth having on hand when you can’t get fresh beef liver into your diet. They are perfect for traveling and emergencies where you know that your diet will be poor but don’t have the time or convenience to source some great grass fed beef liver.

I’m absolutely sold on the nutrient density of beef liver after reading George Minot’s study on curing pernicious anemia with high doses of beef liver. Pernicious anemia is an autoimmune condition and while my autoimmune condition is a bit different, I am hoping that my body reacts positively to the beef liver in a few short weeks as the study participants in 1926 did.

Should You Do The GAPS Diet for Psoriasis?

The GAPS Diet focuses in on healing and sealing the gut lining. So, what does that have to do with the Psoriasis on my skin?

The theory behind the GAPS diet is that it will heal and seal the gut lining. This will prevent any toxins from leaking into the blood stream and attacking the normal cells and their regular function.

What is Psoriasis?

Psoriasis is an autoimmune condition that triggers rapid buildup of skin cells on the surface. This build up of skin cells can cause redness, scaling and inflammation. Often psoriasis is itchy.

The typical psoriatic scales appear whitish or silver and develop in thick patches with a redness around them.

What Causes Psoriasis?

Like most autoimmune diseases, the cause is unknown to the medical community. They simply state that it is the body’s T-cells attacking the skin cells, but don’t give a good reason why.

Dr. Natasha Campbell-McBride theorizes that the cause of all autoimmune diseases is due to a leaky gut and depleted nutrition. Psoriasis is very likely due to leaky gut with a chance of Small Intestinal Bacterial Overgrowth (SIBO).

 

 

Foods To Avoid

On the GAPS diet, you will work to heal and seal the gut. Therefore, you will want to avoid the foods that are difficult to digest and cause irritation in the gut. The most common irritants for people with autoimmune disease are the following:

  • Nuts and seeds
  • Nightshades (tomatoes, eggplants, peppers)
  • Grains (rice, corn, etc.)
  • Legumes (beans, peas)
  • Starchy vegetables (potatoes, sweet potatoes)

Foods To Eat to Heal Psoriasis

With those categories of foods to avoid, you may feel like you can’t eat ANYTHING! That is close to correct. Actually, you’ll discover that you can enjoy meats and low carbohydrate veggies in many ways.

  • seafood
  • beef
  • chicken
  • pork
  • eggs
  • cabbage
  • sauerkraut
  • squash

On the GAPS diet, it is recommended to go through an introduction phase where you eliminate EVERYTHING and only drink meat stock for a few days. This is rather intense. If you are coming from a traditional Western diet, I recommend starting with the full GAPS diet and then eliminating the GAPS approved foods until you are doing meat stock for a couple days. This will allow you to test each food and determine if you have any reaction to the foods.

This will feel very restrictive for the first few days. You can always Google GAPS diet recipes or order a cookbook for some healing recipes.

 

Detox Baths

Part of the GAPS protocol is to do detoxification baths every day. The first time I attempted GAPS, I didn’t see much healing from it. I suspect it is because I didn’t continue with the detoxification baths.

However, after reading the Magnesium Miracle, by Dr. Carolyn Dean, I realize how important magnesium is in our detoxification and healing processes.

One easy way to incorporate detox baths into your routine is to simply stop up the shower and put some Epsom salts in the bottom of the tub. This way you will have a foot bath while you shower. You can sit down in the tub for a few minutes at the end to get more of your body immersed.

How Long Before You See Results

I started the GAPS protocol about 2 weeks ago. I am just now starting to see the redness of my Inverse Psoriasis reduce and the scales decrease in size. (I’d post pictures, but the psoriasis is between the butt cheeks. Not something I want to post!)

Finding My Alopecia Universalis Cure: Take 22

Alopecia universalis is a tricky one. No, really. There are people online who tell you that their GAPS diet, AIP diet, carnivore diet, and nutrition response testing will cure autoimmune conditions. 

Well, maybe. 

Maybe I just didn’t stick with the diets long enough. I will mention that some of these diets dehydrate me and leave me lacking minerals which will trigger seizures in me. 

Nutrition Response Testing

This concept sounded so promising. Your body would tell you which nutrients and supplements that you needed. Your muscles would go weak if you needed the supplements that you were holding. It was a weird phenomenon. 

I did notice my muscles weaker when holding certain supplements and stronger for others. However, after a year and a half of that nonsense and no results, I ditched the program. A year of my hard earned dollars and no new hairs. My seizure control wasn’t any better or worse. (Very good, but under too much stress I was still prone to have one.)

The Carnivore Diet – Why I Quit

I loved the theory of the carnivore diet. You eliminate all toxins and only eat nutrients. The life force that you consume is all you need to survive. 

Some people are healing on this one. Sadly, there is some adjustment phase where your body pees out all the minerals and leaves you depleted. I started to feel like the water I was drinking wasn’t hydrating me. That triggered a seizure. Once I realized that I was dehydrated, I could predict the seizure. As long as I don’t get dehydrated, I tend to be fine. 

I contacted Zsofia Clemens of the Paleomedicina group to ask for some guidance. She had me do some blood tests, which indicated high cholesterol, low vitamin D levels and slightly elevated TSH. Basically, my month and a half on the carnivore diet had increased my cholesterol and hadn’t improved my hypothyroid issue at all. 

Not good, carnivore diet. Not good! 

Do I think the carnivore diet can be done correctly and heal people? Most likely! However, I needed more minerals and to stay hydrated. That was something that I hadn’t been warned about. 

GAPS and AIP Diets

I will admit, I don’t think I gave these diets a fair shot. I spent about 3 months on each of them. However, they are very complex and difficult follow. 

The GAPS diet has an introductory phase that I skipped over. It was basically all meat stock, all of the time. Really? How am I supposed to adjust to that? I did discover that I could do all meat all of the time on carnivore, and its not that difficult. 

The problem? 

I’m not seeing any new hair growth. It is SO incredibly difficult to stick with these complex diets without seeing any results. I don’t have weight that I need to drop. In fact, I look a bit emaciated if I lose any weight, so I’d prefer to stay the same size. 

Another difficulty that I had in following this diet was that you reintroduce foods and “test” out intolerances. I didn’t feel like my digestion was bad. I could eat junk and it wouldn’t impact my digestion. I wouldn’t see diarrhea. Maybe the inflammation in the hair follicles would return and it was so minute that I couldn’t see it. Testing when hair fall out is your main symptom is very tricky. 

What’s Next? 

I’ve concocted a combination approach that takes a bit of the highlights from each of these. From the Magnesium Miracle, I’m supplementing with Carolyn Dean’s ReMag and ReMyte. 

  • Taking an epsom salt bath each week.
  • Bone marrow supplements – 1 ounce per day (6 capsules). Since the GAPS diet was so difficult and making bone broth daily was not happening in our Virginia summer heat, this is going to be a great way to get some consistency with the nutrients in bone broth/bone marrow. I’m excited to test my TSH levels at the end of a month. I read a customer was able to lower her levels in only 5 weeks. It would be amazing if I could do that! 
  • Grain free, sugar free and dairy free. This seems to be a theme among the “healing” diets and alternative communities. So, I’ll cut out sugar for the next month. This will have to start after my trip to Seattle this weekend. 

Will it Work? Stay Tuned! 

I’m really not sure. I know that my tooth sensitivity seems to go away when I omit sugars and breads. I indulged in them a few weeks ago and now everything cold is bothering me when I eat it. Time to eat healthier. I know that it improves my tooth health. Growing back hair may be another story. 

I’ll keep you posted as I progress. It has been years of experiments with no real results. However, I’m combining the wisdom of Dr. Carolyn Dean’s Magnesium Miracle with some of the more nutrient dense components of the autoimmune diets. I’m very optimistic!

Wish me luck as I test out Collagen peptides and Bone Marrow supplements this month! 

The Magnesium Miracle Audiobook Review – Is Magnesium at the Root of All Health Issues?

Magnesium Miracle Audiobook Review

Name: The Magnesium Miracle

Website: Amazon.com

Price: $14.95

Owners: Dr. Carolyn Dean

Overall Rank: 80 out of 100

The Magnesium Miracle Audiobook, Product Overview

This is an audio recording of Carolyn Dean’s book on Magnesium.

Magnesium plays a vital role in our health. It is one of the most needed minerals and one that is being depleted from our diet. Carolyn Dean estimates that all Americans are magnesium deficient due to our modern farming practices and agricultural based diet.

Dr. Dean is well-researched and has great credentials. She has selected a number of common health complaints and linked them to magnesium deficiency. In her book, she discusses how magnesium deficiency can contribute to anxiety, seizures, heart palpitations, cramps, tension, headaches, weight gain, heart disease, stroke, diabetes and more.

Carolyn Dean also delves into the ways that you can increase your magnesium levels, vitamins and minerals that work with magnesium to address health conditions and how certain diets can actually lead to magnesium deficiency.

The Magnesium Miracle is a good resource on the mineral magnesium and how it impacts your health. If you have been stuck in a health rut, magnesium deficiency may be at the core of your health problems. This book will give you some insight into how adding magnesium to your daily routine can improve your health.

The Good & the Bad

The Good:

  • Well researched and informative. It is clear that Dr. Dean has done her homework on magnesium and how it impacts health.
  • Easy to understand. Dr. Carolyn Dean lays out the information in laymen terms. You don’t need a medical degree to understand how magnesium will help you.
  • Actionable steps to increasing magnesium levels. She doesn’t leave you hanging. She provides easy to take steps that will increase your magnesium levels as well as your health. Whether you prefer an Epsom salt bath or a magnesium supplement, there are tips to improve your health with magnesium.

The Bad:

  • The book can leave you with the impression that all health problems are due to magnesium deficiency. This may have some people neglecting healthy eating for taking a supplement.
  • The book can come across as a promotion for her magnesium supplement.

Who is The Magnesium Miracle For?

The Magnesium Miracle audio book is great for people who listen to health books in their car or on the go. That isn’t always me, but I wanted to try out audible.

One of the nice things about this book on audible is that you can listen at double the speed and get through the material twice as fast without missing information. You do need to pay attention a bit more when you do something like this!
The Magnesium Miracle Tools & Training

Some of the important take aways from The Magnesium Miracle

  1. Take an Epsom Salt Bath on a regular basis. When starting out 2-3 times per week.
  2. Magnesium will calm your nerves and eliminate cramps. A supplemental dosage of about 400 mg per day is needed for most people.

The Magnesium Miracle Price
The book is priced on Amazon at $14.95. However, if you are testing out an audio book service, such as Audible, you may be able to get it as one of the free introductory books like I did.

The paperback book is definitely worth $14.95, but I don’t place as much value on audio books because you can’t easily reference them. I feel like they are worth a bit less, so I do think the book is a bit overpriced in the audio format.

My Final Opinion of The Magnesium Miracle

This book was definitely written with the bias that magnesium deficiency is at the root cause of every disease. There is research that Dr. Dean has done to back up her statements and that is helpful. However, I remain a bit of a skeptic. After testing out many elimination diets and supplements (even hers!), without regrowing my alopecia universalis. I think that sometimes there are many factors involved.

It is nice to pinpoint a deficiency and correct it. It is great that she has recommendations for increasing your magnesium levels and monitoring them. But, some people may not experience relief from her recommendations.

I’ve actually been using her magnesium supplement for the last six months. While I feel great, I’m not really noticing a huge shift in my health. She does give you a time frame for correcting the magnesium deficiency of six months to a year, which is a pretty long time. Most people want to see immediate results.

The Magnesium Miracle Audiobook at a Glance…

Name: Magnesium Miracle

Website: http://rnareset.com

Owners: Dr. Carolyn Dean

Price: $14.95

The Magnesium Miracle (Second Edition)
List Price: $31.49
Price: $26.95
Price Disclaimer

Overall Scam Rank: 80 out of 100

VERDICT: LEGIT – I do recommend this book because it provides an alternative way of viewing common health conditions. I love tips and tricks for improving my health that do not require me to visit a doctor. My experience is that most doctors only have a temporary quick-fix to your health problems. This is more of a long term approach to correcting a deficiency that is causing health complaints.