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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https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r

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

Ask your lifestyle health questions on social media, tag @drwholeness and use #accumulatehealth.

--

Connect with Dr. Matt online:

📍 Instagram 

https://instagram.com/drwholeness

📍 Facebook

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 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:

📍 Instagram 

https://instagram.com/drwholeness

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https://facebook.com/drwholeness

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https://drwholeness.com

📍 YouTube

https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r

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.

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:

📍 Instagram 

https://instagram.com/drwholeness

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https://facebook.com/drwholeness

📍 Website

https://drwholeness.com

📍 YouTube

https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r

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.

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:

📍 Instagram 

https://instagram.com/drwholeness

📍 Facebook

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 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.

--

Connect with Dr. Matt online:

📍 Instagram 

https://instagram.com/drwholeness

📍 Facebook

https://facebook.com/drwholeness

📍 Website

https://drwholeness.com

📍 YouTube

https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/

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.

--

Connect with Dr. Matt online:

📍 Instagram 

https://instagram.com/drwholeness

📍 Facebook

https://facebook.com/drwholeness

📍 Website

https://drwholeness.com

📍 YouTube

https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/

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.

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:

📍 Instagram 

https://instagram.com/drwholeness

📍 Facebook

https://facebook.com/drwholeness

📍 Website

https://drwholeness.com

📍 YouTube

https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r

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.

----------------

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:

📍 Instagram 

https://instagram.com/drwholeness

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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 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.

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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:

📍 Instagram 

https://instagram.com/drwholeness

📍 Facebook

https://facebook.com/drwholeness

📍 Website

https://drwholeness.com

📍 YouTube

https://www.youtube.com/channel/UCxjrZpVN_JrfqaRdb9Z16rw/r