Life Time Training

Blood flow restriction training, also known as occlusion training or KAATSU, might sound like some sort of hardcore training method reserved only for meatheads and serious athletes, but that's hardly the case.

In fact, it could be the perfect addition to a training plan for weekend warriors, a way to get older adults started with building strength and muscle, and a solution for rehabbing injuries faster than ever. 

I’ll explain what it is, how it works, what the latest research shows, and how to do blood flow restriction training.

Article ShortcutsWhat Is Blood Flow Restriction Training?The Benefits Of Blood Flow Restriction TrainingWhen To Use Blood Flow Restriction TrainingHow Blood Flow Restriction Stimulates Muscle GrowthRisks of Blood Flow Restriction TrainingHow To Do Blood Flow Restriction Training

What Is Blood Flow Restriction Training?

Blood Flow Restriction Training (BFR) is a style of weight training that uses higher reps and lighter loads while wearing a compression strap, tourniquet, or blood pressure cuff, on your upper arms or legs, depending on what you're working.

Unlike traditional strength training, which requires you to lift at least 70% of your one-rep (1RM), BFR training increases muscle mass and strength using only 20-50% of your 1RM.

When I first came across that single statement, I was skeptical. However, I've learned to not let my skepticism keep me from trying something new.

I ordered a pair of BFR Bands and gave them a try. I was impressed with the results, and loved being able to give my joints a break from the constant grind of heavier weight training.

If there's a "magic" in BFR, it comes from metabolic stress. 

The band, wrap, or cuff on your limb creates compression, occluding your veins while allowing for normal flow through your arteries.

The occlusion of your veins slows the return of low-oxygen, high-lactate blood flow from your arms or legs. The reduced flow also limits how quickly oxygen reaches your working muscle cells.

Like damming a flowing river, blood backs up, creating a "pump" in the muscle. This creates stress in your muscle cells, triggering numerous metabolic effects, leading to muscle and strength development.

If you want to skip over the technical details and get right to how to do BFR Training, jump to the bottom of this article.

For the sake of those who are skeptical, or even think this sounds scary, I'll first go over the science behind BFR and the research supporting its use.

The Benefits Of Blood Flow Restriction Training

Blood flow restriction training increases strength and muscle mass at rates typically seen only by lifting heavy weight...without lifting heavy weight.

Traditional strength training programs use loads of at least 70% of an individual's one rep max (1RM). Even young, fit, healthy athletes need a break from heavy training on occasion.

In addition, injuries, aging, surgery, and various diseases prevent people from using such heavy loads consistently.

Unfortunately, high-rep, lower-weight strength training doesn't increase strength or muscle mass much...unless it's done in combination with occlusion training.

When To Use Blood Flow Restriction Training

You can integrate BFR training into multiple different cases, such as:

When traveling, and you don't have access to all the equipment you'd normally use. You could do a BFR-only training session with the equipment typical...

What do you do with your workout routine when you’re under the weather? Are you someone who ignores the symptoms to crank out your daily training sessions at all costs? Maybe you’re the type who ghosts your workout partner at the slightest hint of a stuffy nose? 

What if neither approach is optimal? 

Here's the scoop on how to approach exercise when you’re sick.

Exercise can and should be an extremely beneficial part of a healthy lifestyle. We know that a little exercise is better than none, moderate amounts are quite good, but a lot of exercise could turn out to be negative.

When we engage in any physical activity, our body to shifts out of homeostasis or baseline function, and we stimulate several physiological systems including our musculo-skeletal, cardiovascular, lymphatic, neuro-endocrine, and immune systems. 

Humans are designed for movement and when we’re active enough these systems work together to coordinate adaptations to our environment. We become adapted and resilient to a given “dose” of movement and when we move the "right" amount at the right times (not to little, not too much), we can strengthen our immune system.

It’s a balancing act.

When you're not feeling well or are fighting off an illness, it's important to approach your exercise a bit differently.

Being active and “exercising” are not the same though, so for the purposes of this article the term “exercise” refers to structured training modalities that are used to intentionally break a sweat, burn some calories, or break down muscles.  

“Activity” or “being active” refers to other non-sedentary parts of your lifestyle like walking, standing, doing laundry, or walking the dog – the times you're moving but not in ways that'll prepare you for that half marathon or adventure race. 

General health guidelines suggest we should exercise for a at least 150 minutes per week, in addition to being active frequently throughout the non-exercising hours each day. For optimal health and fitness we should include three to four bouts of resistance training as well as two to three bouts of cardiovascular training each week. 

These are generalities, of course – and they refer to the minimum effective dose for health so do not encompass the total training recommendations for competitive athletes. 

Listen to your body. 

Our bodies tend to respond best when they’re challenged physically, then allowed to properly rest, recover, and repair. We tend to respond negatively if we exercise to exhaustion each and every session, so it’s helpful to pay attention to how you balance the frequency, intensity, time, and type of exercise relative to your individual state of fitness and health.

If you listen, your body will give you plenty of clues on how to manage your training choices, or you can work with an experienced coach to bring better logic, objectivity, and art to your program. 

Exercise introduces two main forms of stress on our bodily systems – mechanical stress and/or metabolic stress. Mechanical stress refers to the physical damage to muscle tissue induced by resistance training or high-intensity/long-duration cardio. Metabolic stress refers to the short-term demand for higher-than-normal energy output that cardiovascular training places on our bodies. 

Both types of stress are necessary when we’re trying to change our fitness or physique, but depending on the total volume and intensity of the stress it may take up to 72 hours for your body to return to its baseline homeostasis. 

If you're sick,

When I was in my twenties, I didn't think much about sleep. I felt that if I ate well, trained hard, and took the right supplements, I was good to go with health and fitness.

Today, I realize that sleep is often the deciding factor in whether or not someone succeeds.

When you think about it, most people should spend a third of their life sleeping. When you get that third right, the other two-thirds are more fun, productive, and healthier than they'd otherwise be.

Here's everything you need to know to master the art of sleep.

Article ShortcutsThe Phases of SleepHow Much Sleep Do You Need?What Happens During Sleep?Consequences of Sleep DebtCauses of Sleep Debt, and What You Can Do About ItFrequently Asked QuestionsSleep Like a Boss

The Phases of Sleep

You aren't conscious of it, but while you sleep, your body works hard to physically and mentally rebuild and repair itself.

Like the foreman on a job site, who directs and organizes electricians, carpenters, and plumbers in a methodical process, so they don't interfere with one another's work, your body divides sleep into different segments, so it can effectively address one part of the body, and then move onto another.

Throughout the night, your brain cycles through three stages of sleep: light, deep, and rapid eye movement (REM) sleep.

Each cycle lasts about 90 minutes. With normal sleep, you go through four to six cycles per night. The time you spend in deep and REM sleep, not just the amount of time you spend in bed, determines the quality of your sleep.

Most adults sleep in one, large block of time, which is also called a "monophasic" sleep pattern. Children and the elderly do best with a “biphasic” sleep pattern, meaning they need a nap in the middle of the day to complement their nighttime slumber.

Light Sleep

During light sleep, you’re semi-conscious.

You’re aware of your environment but only respond to something unexpected, such as the creaking of a door or your spouse whispering seductively in your ear.

You have enough awareness to make sense of what’s happening but are asleep enough that you don't move unless you're alarmed.

When you're under a heavy amount of stress, you can spend most of your night in this phase, and miss out on the benefits of the next two phases.

Deep Sleep

Deep sleep supports the growth and repair of your body.

Provided you remain in light sleep without interruption, 10-30 minutes later, you enter deep sleep.

Deep sleep supports your body’s physical recovery, whereas REM sleep supports your brain and mind.

You even lose your ability to regulate your body temperature, which is why it’s so important to sleep in a cool bedroom whenever possible.

During deep sleep, growth hormone rises, supporting tissue repair, fat metabolism, and many other positive health effects.

Though dreams sometimes occur during deep sleep, it is rare.

In a typical night, you enter deep sleep three to five times.

Rapid-Eye Movement (REM) Sleep

REM sleep supports the growth and repair of your brain.

The last third of the night, assuming you get a full night’s sleep, is dominated by REM sleep. In total, it makes up 20-25% of your sleep time.

REM, which follows deep sleep, is your dream state (it was also a great band in the '80s and '90s).

Low thyroid, or hypothyroidism is more common than most people, including doctors, realize.

Do you eat like a bird and still gain weight? Feel depressed and exhausted even though you eat well and sleep enough? Do you have high cholesterol? You might have low thyroid issues.

Fortunately, it's relatively easy to improve your thyroid levels. In fact, many cases of hypothyroidism are preventable. Here’s what you need to know.

Article ShortcutsThe Prevalence of Low ThyroidThyroid Hormone BasicsThe Thyroid-Related HormonesWhat is Hypothyroidism?What are Symptoms of Hypothyroidism?What Causes Hypothyroidism?How Do You Improve Thyroid Function?

The Prevalence of Low Thyroid

Low thyroid affects one in seven people.

Five to eight times as many women as men get diagnosed. However, that doesn’t mean it occurs in women five to eight times as often as it does in men.

Women tend to be more proactive with their health than men, so it’s likely the higher occurrence of hypothyroidism is due in part to them being tested more often

Thyroid Hormone Basics

The thyroid gland sits on the front of your neck and regulates metabolic rate.

When someone with low thyroid says, “I have a slow metabolism,” they're right. However, it doesn’t mean they have to have a slow metabolism forever. They just need to do something about it.

The thyroid hormones include thyroid-stimulating hormone, thyroxine, triiodothyronine, reverse T3, and thyroid peroxidase. Technically, thyroid peroxidase is an antibody, not a hormone, but it should be measured along with the others.

HormoneNormal LevelsThyroid-Stimulating Hormone (TSH)0.45-4.21 mIU/L (optimal: 0.45-2.3 mIU/L)Thyroxine (T4)0.93-1.71 ng/dLTriiodothyronine (T3)2.3-4.2 pg/dLReverse T39.2-24.2 ng/dLThyroid Peroxidase (TPO)<34 IU/mL

The Thyroid-Related Hormones

Thyroid-stimulating hormone (TSH)

TSH is usually the first (and unfortunately, sometimes only) thyroid-related hormone doctors measure. TSH stimulates the thyroid gland to produce T3 and T4, the main thyroid hormones.

Elevated TSH indicates low thyroid production, or hypothyroidism. Low TSH indicates high thyroid function, or hyperthyroidism.

When a doctor uses only TSH to diagnose thyroid issues, he or she makes an assumption about your thyroid needs.

As an example, let’s say your co-worker drives up in a brand new, fully-loaded Tesla. Your first assumption might be that he is wealthy, or just came into a bunch of money. But if you were to look at his finances, you’d see that he’s racked up all kinds of credit card debt, sleeps on his parents couch, and has enough money after his car payment to eat ramen noodles and tuna fish three times per day.

Your assumption was wrong because you didn’t have all the facts. That’s what can happen when a doctor only looks at TSH to determine your thyroid health.

The only way to know whether your thyroid levels are optimal is to test the actual thyroid hormones, T4 and T3.

Thyroxine (T4)

T4 is the weaker of the two thyroid hormones, but it is 30–100 times more concentrated in the body than T3. So even though it isn’t as powerful, there’s so much more T4 than T3, that T4 has the greatest impact on your metabolism.

Free T4 is the T4 available for use by the body.

Triiodothyronine (T3)

T3 is the most powerful thyroid hormone.

What is the easiest and fastest way to dramatically improve your nutrient intake? Take a high-quality multivitamin.

But what is a high-quality multivitamin? Or put another way, how can you pick out low-quality multivitamins, so you don’t waste your money on them?

Article ShortcutsWhy You Need a Multivitamin1. Vegetables and Fruit Contain Fewer Nutrients2. Today’s Lifestyle Demands More Vitamins and Minerals3. The Average Meal is Calorie-Rich and Nutrient-PoorWhy Some People Believe Multivitamins Don’t WorkWho Needs A Multivitamin?How Can You Identify a High-Quality Multivitamin?Does the multivitamin contain natural folate, or folic acid?Does the multivitamin contain methylcobalamin, or cyanocobalamin?Does the multivitamin contain high-quality mineral chelates?Does the multivitamin contain vitamin K2?Does the multivitamin contain additional, unique, health-promoting ingredients?In This Story

I know what it takes to build a quality supplement, and I know how supplement companies cut corners too. I wish it weren't true, but most people get duped by low-quality supplements sold with flashy packaging or by salespeople who don't know much about the products they promote.

I have to tell you upfront; I am biased. I believe the Life Time supplements are among the best you'll find. We put an enormous amount of time and effort into ensuring they're not only pure, but that they work. That said, even if you choose not to use Life Time supplements, this article should help steer you away from the junk that's found on most stores' shelves.

In this article, I’ll share with you why (in my opinion) almost everyone needs to take a high-quality multivitamin. You'll also understand why a high-quality multivitamin is the first of the "Foundational Five," the five supplements we recommend for almost every body.

Why You Need a Multivitamin

When I refer to a “multivitamin,” I’m really talking about a multi-vitamin, multi-mineral supplement, or a supplement that includes most, if not all, of your essential micronutrients.

Micronutrient: essential vitamin or mineral that must be consumed through diet or supplementation to maintain normal cellular and molecular function.

If you don’t use a multivitamin today, here’s three reasons why I believe you need to start.

1. Vegetables and Fruit Contain Fewer Nutrients

Vegetables and fruit are not nearly as nutrient-dense as they once were. Farming today creates produce that grows bigger and faster, and is more resistant to pests and climate challenges.

Unfortunately, these super-sized vegetables and fruit lack the nutrient-density of their smaller, more fragile ancestors. On top of that, soil has been depleted of nutrients over the past several decades. Since the soil is less nutritious, the plants that grow in it get less nutrition, too.

Research shows that today’s produce has less protein, calcium, phosphorus, iron, riboflavin, vitamin C, magnesium, zinc, vitamin B6, vitamin E, and vitamin A than in the mid -1900s.

As one study put it, you’d need to eat eight oranges today to get the same amount of vitamin A that a single orange contained when our grandparents were young.

2. Today’s Lifestyle Demands More Vitamins and Minerals

We encounter more oxidative stress, emotional and physical stress, pollution and other toxins than ever. We also get less sleep, movement, and time outdoors, which hampers your ability to recover from those stresses.

Vitamins and minerals play important roles in helping us deal with these stressors,

All too often, we attribute our pesky conditions and ongoing issues to aging or conditions that are normalized by society and rarely pause to evaluate the root of the cause.

Our bodies are complex systems, and in order to feel and operate at your best, there are some red flags to watch out for.

Article Shortcuts1. Your Tummy Is Giving You Trouble2. Your Skin Is Unhappy and Unhealthy3. Your Weight Loss Is Stubborn at Best4. Your Mood, Energy and Sleep Need Help5. You’re Sick More Than You’re HealthyWhat’s Next?

Check out the five areas below to find out if your body is toxic and in need of a detox. You may be surprised by what you discover about your overall health.

1. Your Tummy Is Giving You Trouble

Don’t be mistaken, heartburn, bloating, gas, indigestion and other unfavorable digestive conditions that are common among U.S. adults are not normal.

When you start to experience issues with digestion, this impacts

your body’s ability to remove those toxins, and may instead promote

reabsorption into the body.

To help alleviate these nagging (and embarrassing) digestive

issues, consider a nutrient-dense detoxification program that aids both phases

of the liver’s detoxification process and promotes more regular bowel

movements.

Assessing and tracking these symptoms before, during and after

the detoxification program is essential to analyze changes and improvements and

will help you pinpoint what may be causing your tummy trouble.

2. Your Skin Is Unhappy and Unhealthy

If you have been fighting the battle with acne, irritations, rashes, or even conditions such as eczema or psoriasis, it could be your body’s way of telling you it’s getting a bit bogged down by toxins.

Many of these skin conditions arise due to internal inflammation

in the body and until they’re addressed, they can continue to be issues.

Rarely do most people associate the skin issues they may be

experiencing with the internal health of their body. Commonly recommended

topical ointments and prescriptions are typical go-to remedies that may help

the symptoms of skin irritations, but they’re only a Band-aid approach to a

larger issue.

3. Your Weight Loss Is Stubborn at Best

Proper nutrition and daily activity are key to keeping metabolism running, yet to optimize metabolism and your body’s ability to burn fat, hormone levels also need to be balanced.

Many toxins we’re exposed to, such as pesticides, food

additives, preservatives, pollutants and other environmental chemicals, are

fat-soluble and reside in the body’s fat stores. While they’re stored here as a

way to prevent them from entering the bloodstream and impacting organs, this

means that those with more body fat tend to have a higher toxin load.

As a result, this may contribute to hormone imbalances and difficulty in losing fat stores. At times, our body may slightly resist losing body fat as a defense mechanism — to prevent these toxins from being released into the bloodstream.

Weight loss can be stubborn at times, but by aiding our body’s

ability to run efficiently and decreasing our toxic load — can help jump-start

metabolism and reset hormone levels.

4. Your Mood, Energy and Sleep Need Help

These symptoms are many times consistent with the types of foods you may be consuming as well. Common offenders include sweets, processed and refined carbohydrates, caffeine, etc.

Contrary to popular belief, meal prep doesn’t have to be

complicated or laborious.

The entire point is to simplify your life – making eating

healthy easier to achieve.

It can be easy to get overwhelmed as you are scrolling

through your social media feeds and seeing what everyone else is doing; I know

I’m guilty of following meal prep experts.  Though it can be

inspirational, it can also leave you feeling like there is no way you could

achieve their skill level.

The basics of meal prep should be simple. As fitness pros – we’ve spent a lot of time perfecting this craft and teaching it to others.

Table Of ContentsBatch Prepare Your High-Protein FoodsAlways Make Extra at DinnerWash and Cut Produce TogetherSlow Cook ItKeep it Simple

Batch Prepare Your High-Protein Foods

Buying and prepping your high protein foods (i.e. chicken)

can save you both some serious cash and time.

Once it’s cooked, use it to prepare packed meals in a

container (we prefer glass) with veggies, or just store it all together so you

can easily pull from it when you are ready to eat or pack a meal. This also

allows you to make “different” meals with the same protein for variety to

reduce boredom.

Also consider cooking a variety of meat all at once.  You still save time by seasoning them the same way, then throwing them all on the grill or in the oven at one time. Last – consider your high-protein snacks too.  You could prep a package of bacon or hard boil a carton of eggs so you have easy and portable snacks ready to go in your fridge for the week.

Always Make Extra at Dinner

Here is one of the easiest meal prep tips to date: just make

extra of what you are already making for dinner so you can pack it for lunch

the next day.

This tip is perfect for those that often can handle eating

the same thing twice in a row but not necessarily a fan of eating the same

thing “every” single day.  

If you’ve ever batch prepped a recipe to make multiple meals but found yourself avoiding eating them after two or three times, this would be a better a way to save time without finding yourself bored with your meals.

Wash and Cut Produce Together

How often have you bought fresh produce, forgotten about it,

and then found it spoiled and way past its freshness date? Nobody has time for

that wasted money.

Washing and cutting your produce all at once can not only

save you time in the kitchen but also make you more likely to consume it. Once

prepared, store your prepared produce glass containers on the top shelf of your

refrigerator.  That way you see them when you open the door to pack them

for lunches and snacks and they don’t get lost in the produce drawer.

Having chopped vegetables at hand is great for easy snacking or to have ready to roast in the oven for quick dinners. Frozen vegetables and fruit can be a convenient way to get produce into your diet with less risk of it going bad prior to your consumption.

Slow Cook It

We call this “set it and forget it” for good reason. A slow

cooker is a tool every kitchen should have for meal prep. It’s beneficial

because it doesn’t heat up your house like the oven can and really does all the

work with minimal prep.

It’s great for those that want to batch prep a bunch of

servings of the same recipe (i.e. chili), but it is also a useful tool to batch

Do you supplement with 2,000–5,000 IU of vitamin D each day? Or, do you use your lunch hour to lie in the sun in just a loincloth? If not, you're likely low in vitamin D.

You could be raising your risk of developing a plethora of health problems, including diabetes, arthritis, dementia, bone loss, and the flu, just to name a few.

More than half of the world’s population is deficient in vitamin D, and as many as four out of five people in the United States may be below optimal levels.

Fortunately, the most common micronutrient deficiency in the world is easily preventable. High-quality supplements are inexpensive, and if you live in the right latitude, you can get a healthy dose from moderate midday sun exposure.

Article ShortcutsWhat Is Vitamin D?Effects of Low Vitamin DThe FluInsulin Resistance and DiabetesHeart DiseaseOsteoporosis and Bone FracturesOther Effects of Low Vitamin DWhat Are Optimal Vitamin D Levels?How to Choose a Vitamin D SupplementFrequently Asked QuestionsWhat are the best sources of vitamin D?How much vitamin D should you get?Are vitamin D supplements vegan?Your Vitamin D Summary

After reading this article, you’ll understand why vitamin D is one of our Foundational Five, the best supplements for foundational health.

In all my many years of practice of medicine, I've never seen one vitamin, even vitamin C, have such a profound effect on human health.Dr. Soram Khalsa, board-certified internist and medical director of the East-West Medical Research Institute

What Is Vitamin D?

Vitamin D is actually a pro-hormone, not a vitamin. It influences the expression of more than 200 genes and acts as a precursor to hormones such as DHEA and cortisol.

The active form of vitamin D is 25-hydroxy vitamin D, or 25(OH)D.

Through your diet, you consume vitamin D in two forms: ergocalciferol (D2) and cholecalciferol (D3). However, even if you eat fortified foods, the amount you consume through diet is a fraction of what you need each day.

Ergocalciferol comes from plants and is not converted to active vitamin D in the body very well. Cholecalciferol comes from animals and is the best form for increasing 25(OH)D. It's also the form most researchers use.

Of course, food and supplementation aren't the only ways to raise vitamin D levels. Since the time of Adam and Eve, sun exposure has been our main supplier.

In ancient Egypt, Greece, Rome, Babylon, and Persia, sunlight (heliotherapy) prevented and treated various medical conditions.Juzeniene A, et al.

When your skin is exposed to sunlight, UVB rays stimulate the production of vitamin D.

To benefit from the sun's rays, you need to live close to the equator and expose most of your skin to the midday sun for 20 to 30 minutes. That would give you about 10,000 IU, or 200 times the amount in a glass of fortified milk.

Today, we get more light from our computer screens and cell phones than light from the sun (a topic for another time, but that type of light could cause far more damage than an occasional sunburn). Even when you get out in the sun, you're probably covered in so much sunblock that you can't benefit from the UVB rays anyway.

Effects of Low Vitamin D

Spending your days indoors limits vitamin D, but it's not the only cause of low levels.

Liver and kidney dysfunctions compromise the conversion of cholecalciferol to active vitamin D. Also, certain medications like statins, and plant compounds interfere with absorption of vitamin D.

I’m often asked, “What are the best supplements to support my health and fitness goals?” People ask for one of three reasons. They:

Have never used supplements, and feel completely confused about where to begin.Take handfuls of supplements every day, and wonder what's really necessary.Hope there’s a shortcut to their fitness goals by popping some pills.

Before I take people down the path of the best supplement for weight loss or the best supplements for muscle growth, I first emphasize the supplements essential for a solid nutrition foundation.

Of course, supplements alone won’t get you to your goals. You also need to consistently follow a great exercise program, get good quality sleep, and eat a healthy, high-protein diet.

In this article, I'll cover The Foundational Five, the five essential supplements for optimal health.

Article Shortcuts1. High-Quality Multivitamin2. Fish Oil3. Magnesium4. Vitamin D (Cholecalciferol)5. Digestive EnzymesSummary

1. High-Quality Multivitamin

Imagine building your dream home without using any screws, nails, glue, or caulk. You could use the best wood, granite, and glass available. But if you don’t have the screws, nails, caulk, and glue to tie it all together, your home won’t stand very long.

Micronutrients in a multivitamin are like those invisible, unsexy building materials.

You could buy the best quality meat and fish, eat organic vegetables, and drink raw milk straight from a grass-fed cow. Yet, if you still lack the micronutrients necessary for a healthy metabolism, your body won’t hold up the way it could.

Keep in mind that when we recommend a high-quality multivitamin, we mean high-quality. At a minimum, a high-quality multivitamin should include:

Natural folate, not folic acid (labeled as Quatrefolic, Metafolin®, L-5-methyltetrahydrofolate, or methylated folate)Methylcobalamin instead of cyancobalaminMineral glycinate chelates (i.e. magnesium bisglycinate, magnesium glycinate)Both K1 and K2Higher-than Daily Value (DV) levels of many micronutrientsEfficacious doses of any extra ingredients to enhance the formula

Those are starting points to help guide you away from crap, and toward quality. It’s not an all-encompassing list of what it takes to make the best multivitamin.

Not surprisingly, the Life Time Multi Performance Complex, Men's Daily Multivitamin AM/PM, and Women's Daily Multivitamin AM/PM cover these bases and then some.

Read More: High-Quality Multivitamin: What to look for. Why it matters.

2. Fish Oil

Fish oil takes the #2 spot on our list of the Foundational Five.

According to one survey, almost 63% of people knew they did not get enough omega-3 fats in their diet. However, only 26% of those people supplemented with omega-3s.

Omega-3 fatty acids play an essential role in your brain health, as well as the function of almost every system in the body.

Like micronutrients, omega-3s are more than important. They are essential for health. High-quality fish oil is the best way to increase your omega-3 fatty acid levels.

The following are some of the benefits of supplementing with fish oil:

Enhances fat loss*Supports healthy lipid and glucose levels*Increases protein synthesis and supports gains in strength and lean body mass*Supports normal inflammation levels*Enhances immune function*Supports cognitive / brain function*Supports a normal stress response*May reduce some symptoms of depression*Enhances eye health*May lessen c...

If you keep up on health trends like I do, you’ve probably seen a lot of conflicting information about detoxing. Clients and friends often ask whether they really need to detox (“Doesn’t the liver do that?”) and if they should complete a fast or juice cleanse. To clear things up, I thought I’d give you the inside scoop on how a dietitian detoxes. This is also the advice and guidance I’ve given to over 300,000 people who’ve completed my online D.TOX program.

Ease Into Elimination

When most people hear

the word detox, they think about deprivation — and although there are foods I

take out over the course of 14 days, the way I detox is anything but

deprivation. What works best is a gentle, nutrition-focused plan that supports

the body’s natural detoxification system.

I eliminate foods

that cause inflammation in the body: alcohol, caffeine, corn, eggs, dairy, tree

nuts, wheat and gluten. One reason these foods cause inflammation is they’re

over-used in our food system.

Hear me out: I love

eggs and there’s nothing wrong with a little alcohol or caffeine. But for a

detox to be successful, it’s important to have as little inflammation as

possible.

Because taking foods

out of the diet can be hard on the mind and body, I like to take a weekend to

prepare. Instead of taking every food on the list out at one time, I ease into

it. Slow and steady wins this race.

Coffee is the hardest

for me — nothing better than having my morning cup (or three) — so that’s where

I start. The next week I take out the additional foods on the list. That way,

it’s not a shock to the system — which also keeps my detox sustainable.

Plan Your Meals

One of the worst

things you can do when you start a detox is to not to any planning around your

food.  Especially if you haven’t done an

elimination diet below – don’t just try and wing it. 

Instead, utilize some

time to first plan out meals for the upcoming week – simply picking ingredients

or recipes for the shakes and meals you want to make.  Our D.TOX website has tons of recipes to

start with – but you also can keep it really simple planning meals by choosing

your high protein food and produce.  I

honestly pick what looks the best at the store – usually sticking to seasonal

produce and keeping it simple with a food options of high quality and

sustainable meats.  Then I use the D.TOX

guide as a reminder on what seasonsings and flavors I can add.  And when it comes to my shakes, I most often

use water or unsweetened almond milk along with some frozen berries, nut

butter, raw spinach and some extract (like vanilla or almond) to give it a

little flavor boost.

When you know, plan and shop for what you’re going to eat – you’ll be more likely to stick to the program.

Double Your Produce Intake

My goal during a detox is to eat as much produce as possible. I usually double my produce intake – primarily focusing on greens and vegetables. 

I put cruciferous veggies at the top of my list, which include broccoli and cauliflower because they contain certain nutrients that bind to toxins so they can be excreted, preventing cell damage and also support the liver.

Batch Cook One Day Per Week

I shop on Saturdays based upon my meal plan and batch prep and cook on Sunday.

It’s so motivating to see such lovely colors and meet the farmers.