5 Glutathione Health Benefits + How to Boost Your Levels

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Glutathione is one of the most popular and heavily-researched antioxidants around. Once you hear about the health benefits, it’s only natural to want to rush to the store and pick up some supplements.

Unfortunately, there’s a ton of confusion about this. Do the supplements even work? Is the whole thing just a scam? Today’s post gets into the gritty details – and explores what else you can do to raise your levels naturally.

What Is Glutathione?

Before we get into supplements, let’s take a second to figure out why they’re such a big deal.

Glutathione is a molecule (a peptide, to be precise) made up of three amino acids:

  • L-cysteine
  • Glycine
  • L-glutamic acid

Your doctor and the Internet have been raving about this stuff because it’s an antioxidant. Some people even call it the “master antioxidant” because of its presence throughout the body and wide-ranging effects.

The key difference between this and other antioxidants: your body makes glutathione all on its own. You’d drink wine to ingest resveratrol or eat blueberries for anthocyanins. But glutathione is produced within the body naturally, which is why it isn’t considered an “essential nutrient.”

This unique characteristic has a big impact on the supplements’ effectiveness. More on that in just a bit.

What Does Glutathione Do?

Scientists continue to explore potential health benefits, but the results so far have been quite impressive. Over 130,000 studies (and counting) have been published on the PubMed database exploring these very topics.

Here are some of the most crucial health benefits:

1. Protects Against Oxidative Stress

Above all, glutathione is regarded as being a powerful antioxidant.

This antioxidant neutralizes free radicals, unstable oxygen molecules, and heavy metals within the body. This helps you avoid the consequences, which span everything from premature aging and fatigue to gut disorders and neurodegenerative issues. Glutathione neutralizes free radicals and heavy metals within the body.

A review published in the journal Biology and Pharmacotherapy reviewed glutathione’s importance in biological processes.

The researchers noted glutathione’s ability to target reactive oxygen species. They also described connections between inadequate glutathione levels and agingcancer, and neurodegenerative diseases.

2. Strengthens the Immune System

Glutathione has a significant effect on the immune system.

One fascinating study published in the journal The Proceedings of the Nutrition Society describes how the process works. In individuals with strong immune systems, the lymphoid cells contain a precise balance of glutathione.

Even slight changes in glutathione levels can disrupt the entire system because certain biological functions, like DNA synthesis, are “exquisitely sensitive” to reactive oxygen.

Research published in Clinical Immunology explored this further. In that study, the researchers found that glutathione improved immune system function by protecting activated T-cells.

3. Regulates Risk Factors of Cardiovascular Problems

Glutathione is also good for your heart!

One major risk factor of cardiovascular problems is something called endothelial dysfunction. This occurs when the endothelium (the inner lining of your blood vessels) fails to function properly.

That’s where glutathione comes in. One study gave glutathione to patients with atherosclerosis and found that it significantly improved endothelial function by enhancing nitric oxide activity. Another study confirmed the effect on rabbits.

4. Detoxifies the Liver

The liver helps detoxify the body, and glutathione helps detoxify the liver.


Glutathione binds to toxic chemicals before your body excretes them. As a result, it plays a huge role in helping your body process toxins from your food and environment. One study compared the livers of healthy men to those with liver cirrhosis, and found the key difference was reduced glutathione levels.

Glutathione binds to toxic chemicals, helping your body process toxins from food and environment.

Another study focused on over 200 people in northern Sweden who ate fish several times a week or more. The researchers tracked mercury exposure and found that the level of mercury retained in the body was connected to genes regulating glutathione synthesis. The less glutathione made, the greater the mercury exposure.

5. May Help Prevent Certain Types of Cancer

Some of the most exciting research focuses on anticancer effects.

A review published in the journal Cell Biochemistry & Function gives a nice overview. The researchers noted it is “crucial in the removal and detoxification of carcinogens” thanks to its antioxidant effects.

This effect works both ways, however. As research in the journal Hindawi pointed out, we can also intentionally deplete glutathione from tumor cells to make them more susceptible to chemotherapy treatments – a process known as “chemosensitization” .

More research needs to be done to fully understand the mechanisms by which these processes work. But some researchers are already starting to credit increased rates of cancer to glutathione deficiency.

What Causes a Glutathione Deficiency?

Certain risk factors increase the likelihood of deficiency.

These include:

  • Age. Research comparing young and elderly people found that some elderly people become glutathione deficient because their bodies synthesize it slower than young people’s bodies do.
  • Adrenal gland issues/chronic fatigue syndrome. Researchers have noted decreased levels in patients with chronic fatigue syndrome.
  • Athletes who train too hard without adequate nutrition and rest. Regular, moderate exercise helps raise glutathione levels, but overdoing it can actually decrease production.
  • Diabetes/blood sugar issues. Research on people with uncontrolled type 2 diabetes found “severely deficient” glutathione levels.

If you fall into any of the categories above, it doesn’t necessarily mean you have a deficiency. Just take it as a warning sign to be careful!

What’s the Deal with Glutathione Supplements?

All of this brings us to the most important issue: figuring out how to address a glutathione deficiency.

Why not just take a supplement?

It’s only natural you’d think this way. After all, that’s how endless pharmaceutical ads have conditioned us to react (have a problem, take a pill). And, while the supplement route works just fine for other nutrient deficiencies, it isn’t the best choice here.

The key issue is absorption.

Our bodies have a difficult time absorbing a significant amount of glutathione from external sources. The vast majority of it is broken down during the digestion process.

So even if you eat glutathione-rich foods or take supplements, only a small fraction of the amount affects your actual levels. Our bodies have a difficult time absorbing glutathione from external sources.

One study published in the Journal of Alternative and Complementary Medicine tracked the effects of oral glutathione supplements and found “no significant changes” in the biomarkers of oxidative stress.

Other studies had significant results, but typically by using tremendous amounts of supplements and/or combining oral supplements with injections or transdermal skin patches.

Supplements offer a convenient (and often expensive) “solution” to a complex problem. Remember that I mentioned that glutathione is among the most important antioxidants in the body? A deficiency usually indicates deeper health issues.

Oral glutathione supplements don’t work that well. Even if they did, relying on them to solve the problem would be like taking caffeine to overcome chronic fatigue.

You’re treating a symptom of the problem – instead of the problem itself.

Supplement manufacturers probably aren’t trying to be manipulative. It’s just easy to latch onto the idea that their products will fix the problem with little effort on your end.

Getting to the root of the issue, however, takes more effort. Instead of trying to ingest as many supplements as possible, you can work to optimize your body for glutathione production.

How to Naturally Boost Your Glutathione Levels

Supplements aren’t a cure-all for a deficiency. Fortunately, there are other things you can do to increase your levels naturally.

Let’s take a look at the diet and lifestyle factors:


Because glutathione is involved in so many biological functions, it interacts with these nutrients regularly. A deficiency in one nutrient can increase the likelihood of a deficiency – it’s all connected.

The following nutrients have been shown to be especially important for adequate glutathione production:

In addition to making sure you get enough of the nutrients above, you can also eat more glutathione-rich foods. Here, though, we again run into the issue of your body not being able to absorb the majority of external glutathione – just like with supplements.

But eating more glutathione-rich foods certainly won’t hurt. If you eat enough of them, you can still raise your levels.

A wide variety of Paleo-friendly foods contain glutathione. If you’re looking for the richest sources around, give these a try:


In addition to the dietary tweaks above, you can streamline your lifestyle to encourage more glutathione production.

It might be time to cut down on your alcohol consumption. We already touched on glutathione’s important relationship with the liver. Research found that chronic alcohol abuse lowers stores of this antioxidant in the liver.

On the flip side: some people even use glutathione supplements before drinking to prevent hangovers!

Also make sure to exercise. You don’t have to train too hard or every day. But one study found that a moderate exercise regimen increased glutathione intake. A combination of resistance training and cardio led to the highest increase. Try circuit training to kill two birds with one stone!

Notice the general trend here: lifestyle changes that are good for your glutathione levels are also good for your health overall.

Watch this video – The Truth About Glutathione & Why You Need It + 7 Natural Ways To Increase Your Glutathione Levels

The Bottom Line

Glutathione is one of the most important antioxidants. It’s so crucial to our health that our bodies make the stuff themselves. This humble molecule can help protect you from oxidative stress – and all the health conditions that come with it.

But raising your levels isn’t as simple as eating glutathione-rich foods or taking a supplement. The relationships between this antioxidant and other aspects of your health are complex.

Our best bet is to do everything we can to optimize our bodies for glutathione production. Then we can let Mother Nature take care of the rest!

Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

7 Health Benefits of Ashwagandha + Who Should Avoid It

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Could ashwagandha help you manage stress? Read on for the health benefits and risks of this Ayurvedic adaptogen.

You already know that anxiety and burnout can sabotage both your mind and body. Even if you don’t feel stressed, your body may be relying on stress hormones to get you through the day. Fortunately, there are supplements that may provide stress relief and help you to relax.

These substances are referred to as adaptogens, as they help the body to adapt to stress. Ashwagandha is arguably the most popular of these adaptogens, thanks to its potent stress-busting properties.

It’s been used for thousands of years in Ayurveda, an ancient system of medicine practiced in India. Modern research, too, reveals it to be an effective stress-relieving supplement for some.

What is Ashwagandha, and Who Should Take It?

Ashwagandha, scientifically referred to as Withania somnifera, naturally grows in the arid climates of Africa, India, and the Middle East.

Modern animal and human studies show that ashwagandha boasts many health and wellness benefits for its users. It may be more complicated for people who have autoimmunity, though, because it can lead to inflammation and leaky gut problems.

If you suffer from autoimmunity, here’s what you should know: Ashwagandha can stimulate and suppress the immune system, so it may have a beneficial effect.

Research in animals shows that ashwagandha can decrease the inflammation behind the disease, and can also reduce oxidation.

On the other hand, ashwagandha is also a member of the Solanaceae family – a nightshade. If you’re sensitive to nightshades, for example, it might worsen inflammation or gut symptoms.

7 Health Benefits of Ashwagandha

While this herb can’t relieve all aspects of a chaotic life, it’s certainly a place to start. Here are the top seven benefits of ashwagandha.

1. Reduces Stress, Anxiety, and Depression

The adrenal glands produce cortisol, a stress hormone that helps the body deal with anxiety-provoking situations. But the glands can’t distinguish between temporary stressors or chronic stress that’s stuck without a resolution.

Ashwagandha can help the body to better cope with the physical and mental symptoms of stress, helping to simultaneously calm and energize you.

Specifically, ashwagandha can reduce cortisol levels by nearly 30 percent, resulting in fewer stress symptoms like nervousness and high blood pressure. That same study also found that ashwagandha led to a significantly improved self-assessed quality of life.

Animal studies show ashwagandha to be a mood stabilizer for depression. In one study, it proved as effective as certain antidepressants for relieving social isolation behaviors and other depression symptoms.

2. Balances the Immune System

The immune system is controlled by several mechanisms in the body which, when stressed, can be prone to under-functioning (reduced immunity) or over-functioning (self-attack in autoimmunity).

In order to truly maintain health and balance, we need a modulated immune system that destroys the right things and protects “self” above all else.

Autoimmune disease occurs when cells in the immune system get sensitized to the self and mistakenly mount an attack against certain organs, tissues, joints, or body systems. There are more than a hundred autoimmune diseases, each with their own specific immune malfunctions.

Ashwagandha can both suppress and stimulate the immune system, meaning that it helps to modulate how the immune system functions.

It can improve the number of white blood cells and help to mount an attack against an actual viral or bacterial invader, and it can protect the body from potential self-attack.

3. Supports Healthy Blood Sugar Levels

Stress is more than internalized pressure or anxiety. It sets off a chain of physical reactions in the body, one of which is elevated glucose or blood sugar.

Whether you’re diabetic or not, high blood sugar can lead to problems that can eventually worsen or turn into chronic disease.

Ashwagandha can reduce blood sugar in people who have diabetes, but also in people dealing with elevated levels from stress alone.

4. Boosts Thyroid Function

Ashwagandha is frequently recommended for people who are dealing with hypothyroidism or Hashimoto’s disease. This is because it can help to stimulate the production of T4, the primary thyroid hormone. It also normalizes TSH, the hormone that comes from the pituitary gland and instructs the thyroid to produce more T4.

The herb helps to improve the underlying communication that regulates thyroid production. This helps the thyroid do its job, even when suppressed or under-functioning.

Because ashwagandha stimulates thyroid hormone production, it would not help in cases of hyperthyroidism or Graves’ disease, where the body is already dealing with too much thyroid hormone.

5. Promotes Fertility in Men

Health can take a hit from stress in many ways, including reproductive ability. In men, ashwagandha can help to improve both testosterone levels as well as sperm count and motility.

Sperm is highly responsive to oxidative stress and the antioxidant levels in ashwagandha are protective of sperm quality, leading to improved rates of pregnancy in those trying to conceive.

6. Protects Neurological Health

Stress in all forms can have long-term consequences for brain and mental health, especially when it comes to risk factors for neurodegenerative and cognitive disorders like Alzheimer’s, Parkinson’s, and Huntington’s diseases.

Ashwagandha protects brain cells and keeps them from free radical damage associated with aging and diseases of aging.

The adaptogen can also improve memory, attention span, and processing skills independent of Alzheimer’s or neurodegenerative disorders. It can even improve the brain’s ability to learn, making it good for young and old alike.

7. Promotes Women’s Health

Ashwagandha has a number of health benefits for women specifically, and not just in helping to decrease stress levels.

It can boost sexual function in women, and can also help to control fibroids.

Animal studies also show it might address hormone instability and imbalance in PCOS (polycystic ovarian syndrome), which is a leading cause of infertility in women.

Ashwagandha is also helpful for menopause and the host of accompanying unpleasant symptoms. It can help to regulate hormone balance, reducing hot flashes, anxiety, irritability, sleep problems, and mood swings.

Cautions for Ashwagandha and Who Should Avoid It

Ashwagandha shows promise for numerous stress and hormone-related conditions, but that still doesn’t mean it’s right for everyone.

Since the plant is a nightshade, there is a chance for sensitivity in individuals who react poorly to other Solanaceae foods. However, a supplement contains much less than a dietary source of nightshade, so it’s not always clinically contraindicated.

As mentioned above, ashwagandha can boost low thyroid function and modulate the immune system, two factors that make it an effective way to address certain chronic or autoimmune disorders.

It is not for people with an overactive thyroid or Graves’ disease, and it should also be avoided in women who are pregnant.

If you take antidepressants, anti-anxiety medications, or anything else that has a cognitive effect, always check with your doctor to rule out interactions.

How to Take Ashwagandha

Ashwagandha often comes in a capsule or powder form, taken in varying doses depending on the purpose. The average recommended dose is between 300 and 500 milligrams of root extract, which should be taken first thing in the morning in a single dose, or in the morning and evening in divided doses.

The supplement can help the body cope with stress, but it doesn’t correct the actual causes of stress. Don’t rely on an herb to continue living a lifestyle that is maxing out your stress capacity.

Pairing ashwagandha with stress-reducing self-care is the most effective way to find long-term relief from chronic stress.

You can find ashwagandha at most health food stores, from health practitioners, and online. Be sure to look for a root extract, not leaf, and double check other ingredients to avoid fillers.

Work with your doctor to determine the right dose for you, as some products recommend wildly different intake amounts. Some research shows that as much as 1,250 milligrams daily, in divided doses, is highly effective.

Watch this video – Ashwagandha: Benefits, Dosage & Side Effects

Bottom Line

Ashwagandha is a potent herb with numerous medicinal and therapeutic properties.

In many ways, it helps the body cope with stress and can reduce anxiety, depression, thyroid problems, and even lead to better blood sugar levels.

As always, check with your doctor before starting any new supplements and look out for signs of your own sensitivity.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

10 Easy Ways to Calm an Autoimmune Flare-Up Naturally

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

When your immune system gets triggered, a miserable flare-up can ensue. Here are 13 things you can do right now to calm your system back into remission.

Autoimmune diseases impact 50 million Americans, and nearly a quarter of those suffer from more than just one. Whether you have Hashimoto’s thyroiditis, rheumatoid arthritis, or one of the other 80 autoimmune disorders, symptoms typically wax and wane depending on where you are in remission or immune activity.

Fortunately, there are methods that can help to provide relief and encourage your body to get back into a normal balance.

What Autoimmune Flares Look Like?

An autoimmune flare can feel different depending on the type of disease you have, but research shows that most follow a pattern that alternates between flares and dormancy. Still, it’s not conclusive as to what exactly can prevent flares, since there seem to be a number of triggers for them.

Some of the most common autoimmune flare triggers include:

Besides avoiding obvious flare triggers like smoking, there are other lifestyle factors that can help to prevent or decrease the number of flares and help to ease your body out of one that has started.

13 Ways to Calm the Immune System

1. Use Astragalus to Support Natural Immunity

Supporting immune function when you have an autoimmune disease is tricky. Since your immune system is already in overdrive against your own body, you don’t exactly want to bolster its energy to continue attacking you with increased fervor.

What you do want to do is modulate the immune system, which means help re-educate it about what it is supposed to be doing: sparing your own body tissues and attacking foreign invaders like viral and bacterial infections.

You can naturally modulate your immune system with certain herbs like astragalus, which activates only specific aspects of the immune system. It provides a balancing effect on the immune system instead of just a stimulating effect like echinacea or goldenseal, herbs which should be avoided in cases of autoimmunity.

You can find astragalus supplements online or at your local health food store. Most health practitioners suggest taking them for only a set amount of time (usually three to six months), so ask your doctor for the time period that might work best for you.

2. Reduce Stress

Stress can trigger autoimmune flares, but saying “just avoid stress” is about as easy as saying “just avoid breathing.” When you have an autoimmune disease, it can even make you more prone to stress and anxiety. So what can you do?

There is no one-size-fits-all way to cut stress from your life, but research shows that ashwagandha, an adaptogenic herb, can help to reduce stress and anxiety.

Ashwagandha, when taken daily for a few months, can reduce perceived stress by as much as 44 percent and can decrease cortisol (the stress hormone) levels by as much as 28 percent. When it comes to anxiety, ashwagandha can lower levels in as little as 12 weeks.

Stress can also lead to weight gain, which can worsen autoimmunity symptoms.

Ashwagandha can help to manage body weight in people battling chronic stress.

Ashwagandha can be taken daily in capsule form, typically with breakfast, in doses ranging from 50 to 500 milligrams.

3. Boost Your Vitamin D Levels

Vitamin D functions as both a hormone and vitamin within the body, and low or deficient levels can cause both disease development and flare-ups.

Note: Boosting levels with supplementation should only be done under the guidance of a practitioner, since toxicity is possible. Vitamin D is a fat-soluble vitamin and is stored in fat, so when excess is consumed via supplements, the body can’t simply eliminate it. While vitamin D toxicity is rare, it can have serious side effects, so it’s essential to have your levels tested and supplement dosage managed by a qualified practitioner.

4. Stay Hydrated and Balance Electrolytes

The cells in the body require proper fluid levels to perform their many tasks. They also require electrolytes like magnesium, potassium, and sodium to transfer fluids in and out of cells.

Simply drinking enough water and taking in electrolytes can be helpful for cutting down on flares. Electrolytes are naturally found in coconut water, Himalayan sea salt, and citrus fruits, so pairing these with daily water intake can provide that needed balance.

Tip: Infused-water recipes are an easy and tasty way to stay hydrated.

5. Eat More Fatty Fish

When flare-ups happen in autoimmunity, nerve endings can get more sensitive, which is often what results in greater pain. Omega-3 fatty acids are needed to support the myelin sheath that coats nerves as well as to provide anti-inflammatory support.

Omega-3 fats are found in fatty fish like salmon, anchovies, and sardines. They’re also found in walnuts and chia seeds, although seafood sources provide fats that are more easily utilized by the body.

Fish oil supplements can also be beneficial, as they commonly contain two important forms of fatty acids: EPA and DHA. Both are needed for anti-inflammatory benefits and neurological health, but specific doses should be monitored and recommended by your practitioner.

6. Eat Green Veggies to Help Detox

Having an autoimmune disease can mean that many organ systems are slower to respond than others, since the body’s priorities are out of balance.

Detox is driven by the liver, but the liver also performs many other vital tasks like metabolizing hormones, aiding in digestion, and even making vitamin D. While flares aren’t always caused by a sudden influx of chemicals that need to be detoxed, focusing on nutrients that support organ function during a flare can help to restore balance in the body, even if you can’t target your flare to one specific organ.

The liver requires certain nutrients and antioxidants found in leafy greens and cruciferous vegetables. Eating regular daily servings of broccoliasparagusBrussels sproutscauliflower, cabbage, spinach, kale, and watercress can calm autoimmunity and promote healthy levels of inflammation.

7. Completely Quit Sugar

Sugar offers no nutritional benefits and when you’re experiencing a flare, it’s the worst thing you can eat. Not only does it promote inflammation, but it takes away from the nutrient-dense foods that you should be eating. Even natural sweeteners like maple syrup and raw honey can lead to inflammatory issues.

While you might be tempted to comfort binge on ice cream or soda during a flare, you’ll only be prolonging your symptoms. Eating a sugarless diet that is still packed with antioxidants from natural fruit and vegetable sources is the best way to decrease inflammation and nourish your body during a flare-up.

8. Gentle Movement

Yoga and other forms of natural, gentle movement can be effective ways to manage chronic pain. Whether you join a studio or focus on your own basic practice at home, the benefits of yoga are documented well, and can help fight ailments such as:

  • Stress
  • Depression
  • Anxiety
  • Chronic pain
  • Poor mental health
  • High inflammation levels
  • Fatigue

These benefits aren’t limited to autoimmunity, but can certainly help the body to better cope and recover from an active autoimmune flare.

9. Get a Massage or Try Physical Therapy

For people with pain-driven autoimmunity, the natural instinct is to lie down or sit more. However, gentle physical therapy, foam rolling, or therapeutic massage can help to stimulate blood flow to tissues, which can lead to decreased inflammation and nerve function.

When you regularly engage in massage or physical therapy, it can even lead to reduced flares.

10. Meditate with Deep Breathing

Meditation can help to improve mental health and decrease physical pain. Even just a few minutes each day of focusing on your breathing can help to nourish your tissues and overall body with increased oxygen.

Meditation can also help to decrease inflammation, manage anxiety, promote cognitive alertness, and can help fight insomnia and sleep issues.

More Tips

Planning for future autoimmune flares can go a long way. Try these preventative wellness tips when you’re feeling better to get a better handle on your next episode.

1. Anticipate Hormonal Changes

Since pregnancy, postpartum, and menopause are three big triggers for autoimmune disease development, they also remain triggers for flare-ups.

If you have a known autoimmune disease and expect an upcoming hormone shift, take extra steps to support your body. This can mean eliminating foods that aren’t helpful for healing, resting more, focusing on self-care, and pre-emptively cutting down on stressful aspects of life wherever possible.

It could also mean seeking medical help from your doctor to prevent sudden hormone shifts. While nothing can prevent menopause, some types of natural hormone therapy may be able to take the edge off of sudden transitions, but only your doctor can determine when hormone management may be right for you.

2. Ask for Help

Autoimmunity is humbling because, in many cases, when a flare is strong, it’s not possible to continue life in a business-as-usual mode. Whether you are single or married, parenting or working, busy or retired, flares take you out of the norm and require more just for basic tasks like showering, sleeping, and eating. For some, it’s not possible to get out of bed, while others will find it impossible to be on their feet for food prep.

Asking for help might be difficult, but having a plan in place for when a flare strikes can reduce the energy it takes to ask for help. Maintain a document or written plan, and communicating these with others before the next flare strikes can be hugely beneficial. It might even reduce the stress that causes autoimmune flare-ups in the first place!

3. Focus on the Future

When you’re in the middle of a flare, it can feel all-encompassing. It’s important to remember that flares don’t last forever to help preserve your mental health during an episode.

Find online support groups that can offer perspective and companionship so that you don’t feel isolated. That way, you don’t even need to leave the house when your flare is at its worst.

Alternately, if leaving the house and getting out around people is helpful, find a group therapy or support group where you can interact with people who understand what you’re going through. A little empathy goes a long way to reduce the mental burden of autoimmunity.

Watch this video for ways to calm an autoimmune flare-up – Avi Kupfer | Curbing Overactive Immune Systems

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

How to Completely Reverse Your Non-Alcoholic Fatty Liver Disease?

Click on Here to Find Out How You Can Melt Away Your Liver Fat & Restore Your Liver to Its Full Health & Vitality

Completely Reverse Your Non-Alcoholic Fatty Liver Disease – Fatty Liver Is Reduced 34% With This Simple Change

NAFL has become one of the greatest health challenges in the world. The traditional medical system has absolutely no solution.

But a new study published in JAMA Network Open reveals a simple diet change that can reduce the amount of fat in the liver by a whopping 34%.

It all happens in a few weeks.

Scientists in Washington D.C. recruited 244 participants, all with a body mass index between 28 and 40—in other words, overweight or obese. Eighty-seven percent were female and 48% were white. They had an average age of 54.4 years.

The participants were divided into two groups. One group was told to continue their current dietary habits while the other group was placed on a low-fat vegan diet, eating only whole grains, vegetables, fruits, and legumes.

Both groups were told to leave their exercise habits unchanged.

Over the 16 weeks of the study, both groups ate slightly less and exercised slightly more, but because both groups changed similarly, this did not affect the study results.

After the 16 weeks, the vegan participants had lost an average of 13 pounds (5.9 kilograms) and they were burning 14.1% more fat than their animal-eating counterparts.

Even better, the amount of fat stored in their livers had decreased by 34.4%—a spectacular result, considering that they maintained this diet for only 16 weeks.

Compared with the animal-consumers, their muscles also stored 10.4% less fat and they were significantly more sensitive to insulin, and therefore less vulnerable to type-2 diabetes.

None of these health measures improved in the group whose diets remained the same.

These results are impressive. But if you really want to cure your NAFL (and maybe don’t want to go all vegan), follow the simple steps explained here to completely reverse your non-alcoholic fatty liver disease…

Completely Reverse Your Non-Alcoholic Fatty Liver Disease – Non-alcoholic Fatty Liver Caused by This Everyday Household Product

Researchers from the School of Medicine at the University of California, San Diego have just published an alarming study in the Proceedings of the National Academy of Sciences.

It reveals that a common additive in many household products and toiletries causes non-alcoholic fatty liver disease (NAFLD).

You must avoid this additive at all costs if you already suffer NAFLD.

Triclosan is an antibacterial additive found in many bar and liquid soaps, hand sanitizers, shampoos, deodorants, mouthwashes, toothpastes, house cleaning products, pesticides, kitchen utensils, ice makers, toys, bedding, clothes, and even surgical sutures.

Wherever there is a possibility of bacteria, there is a good chance that you will find triclosan in products to combat them.

This means that you have it all over your body, both on the inside and outside.

Because of its use in pesticides, it is in some of your food too.

In the new study, scientists fed mice with type 1 diabetes a high-fat diet that, as we could expect from past research, put them at risk of developing NAFLD.

In addition, they fed one group of the mice triclosan to the point where they had the same amount of it in their blood as previous studies had found in humans.

They then examined the livers and digestive tracts of all the mice to see whether those fed triclosan differed from the others.

While there were signs of the development of NAFLD in all of the mice, it was substantially accelerated in the mice who were fed the triclosan.

When they examined the mice in detail, they even found out why this was the case.

Your body uses a substance called fibroblast growth factor 21 to protect your liver from damage, so when you eat a high-fat diet, your body tells its cells to produce more of this.

But triclosan inhibits two molecules that your cells need to produce this growth factor. In addition, triclosan also disrupts some genes that help with metabolism, including the metabolism of fat.

Lastly, the mice fed the triclosan had a much smaller variety of bacteria in their intestines than the others did, and the medical literature is replete with studies that show that people and other animals with a large variety of intestinal bacteria are much healthier.

If you want to try to avoid triclosan, you will have to buy personal hygiene and house cleaning products that are completely natural. Buying organic fruits and vegetables may also help to reduce the amount with which you come into contact.

But triclosan is only one out of three factors that causes NAFLD. By avoiding this and the other two factors, you can completely reverse your non-alcoholic  fatty liver disease (NAFLD) in weeks, as I explain here…

Completely Reverse Your Non-Alcoholic Fatty Liver Disease – How Mild Non-alcoholic Fatty Liver Disease Kills

Non-alcoholic Fatty Liver Disease (NAFLD) is a pretty new concept. Twenty or thirty years ago, nobody was really talking about it.

Until now, most doctors have not been too worried about it unless it progressed to the more serious stages of fibrosis and cirrhosis.

But that will all change with a new study from the Karolinska Institute in Sweden and Massachusetts General Hospital, published in the journal Gut.

They found that even the mildest cases of NAFLD could drastically increase your chance of dying early.

From previous studies, scientists already knew that NAFLD increases our risk of early death, but they wanted to know whether the stages of NAFLD differ in their death risk, and by how much.

To find out, they consulted Sweden’s national health registers to identify 10,568 people with NAFLD and matched each of them with five controls without NAFLD from the same registers. They were matched by age, sex, year of birth, and county.

All of the NAFLD cases had been confirmed via liver biopsies at Swedish hospitals, with the liver samples categorized from least to most serious as steatosis, non-fibrotic steatohepatitis, non-cirrhotic fibrosis, and cirrhosis.

Past studies had linked only the more serious stages—fibrosis and cirrhosis—with an increased risk of death, but this study was by far the largest and most comprehensive of its kind.

In general, the researchers found that people with NAFLD were 93% more likely to die early than those without it: 28.6 versus 16.9 per 1,000 person-years.

Regarding the stages of NAFLD, they found that all levels of severity increased the subjects’ risk of dying early.

1. Compared to those without NAFLD, those with simple steatosis had a 71% higher risk of death. Simple steatosis is the abnormal retention of fat in the liver.

2. Compared to those without NAFLD, those with non-fibrotic steatohepatitis had a 214% higher risk of death. Non-fibrotic steatohepatitis is inflammation of the liver that is accompanied by fat accumulation.

3. Compared to those without NAFLD, those with non-cirrhotic fibrosis had a 244% higher risk of death. Non-cirrhotic fibrosis is the thickening and scarring of liver tissue that occurs every time your liver tries to repair its cells after injury (such as injury caused by fat).

4. Compared to those without NAFLD, those with cirrhosis had a 379% higher risk of death. Cirrhosis is the stage in which the liver has been so overrun by scar tissue that it can no longer function or repair itself. The liver is unable to regenerate or recover.

The deaths were eventually caused by complete liver impairment (cirrhosis), liver cancer, other cancers, or cardiovascular disease.

The fact that the mildest form of NAFLD can increase the risk of early death by 71% should concern us all.

Even more concerning is that for most people, mild NAFLD will eventually progress to stage four.

Watch this video to learn how to completely reverse your non-alcoholic fatty liver disease – How to Treat & Reverse A Fatty Liver | Exercise & Diet Methods for Non-Alcoholic Fatty Liver Disease

So if you already have NAFLD, you absolutely must click here to learn the simple lifestyle changes that melt away liver fat in days

This post is from the Non-Alcoholic Fatty Liver Strategy created by Julissa Clay. She is well renowned within the natural health industry and has produced many effective strategies for people looking for healthier ways to improve their health. 

The Non-Alcoholic Fatty Liver Strategy is your guide to detoxifying and repairing your liver in four weeks. It’s a 100% safe and natural system that focuses on detoxing your liver, correcting your diet and exercises to burn more fat to begin treating non-alcoholic fatty liver disease.

The Non-Alcoholic Fatty Liver Strategy is designed for the everyday person – the person who doesn’t have the time to spend hours at the gym or cooking up elaborate meals. It’s practical and reasonable, offering a natural treatment plan that you can continue with moving forward so you can maintain your new liver health.

To find out more about this program, go to Completely Reverse Your Non-Alcoholic Fatty Liver Disease

Top 5 Supplements for Autoimmune Disease and What to Avoid

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

If you suffer from an autoimmune disease, be extra cautious about which supplements you take. Here are five that can help soothe symptoms – and what to avoid.

There are more than 80 known autoimmune diseases and approximately 20 percent of the population has at least one. That’s roughly 50 million Americans that are dealing with autoimmunity.

While there is no cure for autoimmune disease, the good news is that there are dietary and lifestyle changes you can make to support your health and reduce symptoms. While a good diet is your first line of defense, high-quality supplements can also give your body a boost, especially during autoimmune flare-ups.

What is an Autoimmune Disease?

An autoimmune disease is when the immune system mistakes healthy cells and tissues for foreign invaders and begins attacking itself. Autoimmunity can range in severity, and can be caused by genetics or poor personal health.


There is never a one-size-fits-all when it comes to supplementation and when you have an autoimmune disease, you need to be cautious with certain types of supplements.

Here’s why you need to be extra cautious about supplements and which types you should always avoid.

Know The Potential Drug Interactions

If you are currently taking prescription medication to treat your autoimmune disease, speak with your doctor to make sure that the supplements you’re considering can be safely taken with your medication. Otherwise, you risk potentially harmful or unsafe drug interactions.

Be Careful with Immune-Boosting Supplements

While it might seem like a good idea to supplement with immune-boosting supplements, the fact is those who suffer from an autoimmune disease already have a hyper-responsive immune system.

Certain supplements will only add fuel to the fire, and could be harmful. For this reason, it is best to avoid immune-boosting supplements like garlic and echinacea.

Watch out for Melatonin

Melatonin is commonly found in natural sleep aids. Those with autoimmunity may want to avoid it because it causes immune system stimulation. Be sure to check the ingredient list on things like multivitamins and any product that claims to help support sleep. as these are likely to contain melatonin.

The Top 5 Supplements for Autoimmunity

The supplements can help ease the symptoms of autoimmunity. And remember, always check in with your doctor before starting any new supplement.


Curcumin is the active compound in turmeric known for its ability to help reduce inflammation, which is often at the root of autoimmunity.

It also works to inhibit certain autoimmune diseases, such as multiple sclerosis, inflammatory bowel disease, and rheumatoid arthritis, by regulating inflammatory cytokines in immune cells.

This is good news for balancing both the immune and inflammatory responses in the body.

You can get curcumin in your diet by sprinkling ground turmeric over your favorite stir-fries, smoothies, or coffee. Add about a teaspoon of freshly cracked black pepper to help increase absorption.


Glutathione is the body’s most potent antioxidant, and may play a key role in supporting those with autoimmune disease.

Studies show low concentrations of glutathione in those with rheumatoid arthritis and systemic lupus, in particular, suggesting that depleted levels play a role in autoimmune development.

Another study linked low glutathione levels to autoimmune diseases like multiple sclerosis and contact dermatitis.

Glutathione also plays a role in detoxification. Without enough glutathione to help your body detox, toxins can build up and negatively impact your body’s immune response.

There are two high-quality supplement options. The first is liposomal glutathione, which contains a protective fat layer to help protect it as it moves through your stomach lining and then into your bloodstream for use.

Studies find that this type helps improve body stores of glutathione, improving immune and oxidative stress markers in the body.

Acetyl-glutathione is another high-quality option, and may be more stable and more easily absorbed in the body. Whichever you choose, be sure to follow the directions on the label.


L-glutamine is an amino acid commonly used to support a leaky gut, which is a key part of most autoimmunity.

The connection between leaky gut and autoimmune disease comes down to the fact that toxins can leak into the bloodstream and trigger an immune reaction. When this happens repeatedly, autoimmune disease can develop.

Fortunately, L-glutamine supplementation can support mucosal integrity in the gut, strengthening the gut barrier.

L-glutamine can be found in powdered form. Add the recommended dosage to a glass of water, or blend into a smoothie.


Probiotics are great for supporting gut health and may be helpful for those with autoimmune diseases like rheumatoid arthritis, ulcerative colitis, and multiple sclerosis. A study found that probiotics helped to decrease symptoms of swollen and tender joints in those with rheumatoid arthritis and decreased C-reactive protein levels, which is a marker of inflammation in the body.

You can get more probiotics by eating fermented foods like kimchi or sauerkraut, or you can take probiotic supplements.


Resveratrol is a polyphenol that acts similarly to antioxidants and has a positive effect on those with autoimmune disease.

One study found that supplementing with resveratrol helps reduce inflammation and even reduced the progression of diseases like systemic lupus, inflammatory bowel disease, and type 1 diabetes.

Resveratrol also reduces pro-inflammatory cytokines while increasing anti-inflammatory cytokines in the body. This can help support the chronic intestinal inflammation associated with inflammatory bowel disease and Crohn’s.

Watch this video – Nutrition for Autoimmune diseases, Jacilyn Mikels

The Bottom Line

If you suffer from autoimmune disease, it’s crucial to know which supplements can help manage symptoms and which might worsen them.

While there is no cure for autoimmune disease, with proper diet, lifestyle, and appropriate supplementation, you can improve your quality of life and overall health.

Be sure to get the green light from your doctor before adding any of these supplements to your autoimmune protocol.

Written by Rebecca Jacobs

Author Bio:

Rebecca Jacobs N.C is a Certified Holistic Nutrition Consultant, specializing in digestive and women’s health. She takes a holistic approach to wellness, doesn’t believe in “dieting,” and believes that healthy eating must be delicious. Rebecca is also a recipe developer and creates healthy alternatives to traditionally unhealthy foods.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

How the Paleo Diet Works to Reverse Autoimmune Disease?

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Autoimmune Disease and the Paleo Diet

Autoimmune disorders can be triggered by a combination of genetics and lifestyle factors, like stress and poor eating habits. Discover how a Paleo diet can help heal and even reverse autoimmunity.

According to the American Autoimmune Related Diseases Association (AARDA), autoimmune disease affects 50 million Americans.

Between 80 and 100 autoimmune diseases have been identified, but many of them haven’t been thoroughly researched. Beyond that, more than 40 other diseases have roots in autoimmunity. Autoimmune disorders affect women more than men, and most of these diseases have genetic components to them.

What Is Autoimmune Disease?

Autoimmune disease occurs when the immune system mistakenly begins attacking organs or body systems. The immune system is designed to keep the body safe from viruses or bacteria that invade by producing antibodies or lymphocytes. Under normal circumstances, the immune system can’t attack its own cells.

However, certain conditions can trigger this mistaken identity as a foreign material. Then the immune system starts fighting against body tissues, and autoimmune disease begins. Certain lifestyle factors can trigger your immune system to turn on itself.

Autoimmune diseases are broken down into organ-specific and non-specific disorders. The impact of autoimmunity can be varied. Antibodies can cause the slow destruction of organs, cells, or tissues; interfere with organ function; cause inflammation in tissues or organs; or overstimulate organs.

The most common organs and systems impacted by autoimmune disease include:

  • Hormone-producing endocrine glands (such as the thyroid, adrenal glands, and pancreas)
  • Connective tissues, skin, muscles, and joints
  • Red blood cells and other blood components

Bottom line: Autoimmune disease occurs when the immune system becomes sensitized to itself and starts attacking specific organs, body systems, and tissues.

What Triggers Autoimmune Disease?

Autoimmune disease initially begins when there’s a triggered interruption in the typical control process. In a healthy immune system, lymphocytes that could attack the body are suppressed and maintain recognition of themselves.

But when a trigger interrupts the suppression process, the immune system becomes sensitized to some component of itself. Then it starts producing lymphocytes or antibodies to attack the specific organ, tissue, or cell that’s viewed as a threat.

The precise mechanisms that cause or contribute to the beginning of autoimmune disease aren’t perfectly understood (especially since there’s such a wide variety of organs, tissues, and systems that can be affected).

In many cases, multiple autoimmune diseases can be present. Once the immune system goes rogue, it’ll naturally expand its search for problematic tissues or organs.

Typical triggers of autoimmune disorders can include:

These triggers alone aren’t enough to simply cause autoimmunity to develop. A person must have the right combination of genetic components, lifestyle factors, and triggers.

For example, an external factor (e.g., a food allergy or chronic viral infection) would be required to trigger the development of autoimmune disease in someone with genetic tendencies toward thyroid disease. Genetic components combined with triggers like food allergies or viral infections cause autoimmune disorders.

Organ-specific autoimmune disorders can lead to further confusion in the body. The other organs that rely on the organ that’s being attacked will also start under- or overproducing, which leads to widespread symptoms.

Non- specific disorders typically involve widespread body pain and inflammatory symptoms. So in many cases, these types are more difficult to diagnose or understand.

People can have multiple organ-specific disorders (or a combination of organ-specific and non- specific).

Common organ-specific disorders include:

Non-specific disorders include:

Bottom line: Autoimmune disorders are triggered by a combination of genetic factors, lifestyle factors, and triggers from outside sources (such as viruses, bacteria, and toxins).

How Does Food Impact Autoimmunity?

The food we eat can either fuel our body or feed disease. Of course, that’s an oversimplification. There’re many more gray areas than that. Food is a complex issue.

So when autoimmune disease enters the picture, it can be difficult to identify whether food started the autoimmune process, or the autoimmunity led to food issues.

In many cases, food allergies, sensitivities, or toxins can lead to a cascade effect, which helps trigger autoimmune disease in genetically inclined people.

For example, celiac disease is specifically tied to gluten, which leads to the breakdown of the small intestine. Other organ-specific autoimmune disorders don’t necessarily have a single trigger food. Rather, groups of foods can lead to inflammation and trigger worse conditions.

Common foods that trigger autoimmune disorders are: processed foods, vegetable oils, sugars and refined carbs.

Even if these foods aren’t diagnosable allergies, thyroid disease worsens in the presence of gluten, dairy, and soy.That’s why a Paleo diet (which naturally excludes these food groups) can be a therapeutic food plan for Hashimoto’s or Graves’ disorders.

In most autoimmune issues, some common groups of foods can lead to issues. They include:

  • Processed foods high in preservatives and artificial ingredients
  • Refined sugars and carbohydrates
  • Vegetable oils and trans fats
  • Grains and legumes
  • Nightshades

The digestive system is often referred to as the center of health. It runs through the body; it’s literally the path for nourishment. Without healthy digestion, the cells and tissues can’t be healthy. When autoimmune disease is present, it’s even more critical to have a healthy nutrient intake.

Certain foods can be more problematic than others. In addition to typical inflammatory foods, a food sensitivity or allergy can also play a role.

Leaky gut must also be considered. It’s considered to be a gateway to autoimmunity.

Leaky gut occurs when foods, viruses, bacteria, or toxins aggravate the tight junctions of the small intestine. These junctions open and close, which allow digested nutrients to enter the bloodstream.

However, when particles aggravate or damage these gateways, undigested particles, toxins, and bacteria can enter the bloodstream, circulate through the body, and flare up the immune system.

Bottom line: Diet plays a huge role in autoimmunity, and the foods eaten can either slow or worsen the progression.

Paleo and Autoimmune Disease

The Paleo Diet ditches “modern” foods (such as grains, legumes, dairy, and preservatives), in favor of imitating the diet of our caveman ancestors (who didn’t have autoimmune disease).

While there are variations on what cavemen actually ate, based on where they lived, the general principles are very applicable to autoimmune disease.

Paleo avoids grains and legumes (because of their high lectin and phytate content). Lectins are proteins found in these types of foods. They’re meant to protect them from consumption – as a defense mechanism for plants, which ensures that the species survives. Grains and legumes contain anti-nutrients, which can wreak havoc on the digestive system.

Grains and legumes are often referred to as “anti-nutrients.” When they’re ingested, they can wreak havoc on the tissues of the digestive system, which causes upset stomach and other symptoms.

Phytates (or phytic acid) is another anti-nutrient because humans lack the specific enzyme needed to break it down into a digestible form. Phytates also bind to minerals (such as magnesium, calcium, iron, and zinc) in the body and escort them out.

Considering the importance of these minerals (especially in cases of autoimmunity, when the body is worn down), it’s important to avoid anti-nutrients.

While the Paleo diet is certainly not one-size-fits-all, it does offer a good starting point for people who’re battling autoimmune conditions. It can also be a preventative measure for people who have a family history of autoimmunity.

Variations of Paleo for Autoimmune Problems

The benefit of the Paleo diet is that it can be fully customized to meet an individual’s needs.

In fact, there’s an “autoimmune protocol” (AIP), which excludes typical inflammatory or autoimmune triggers that would otherwise be considered Paleo friendly. They include:

  • Eggs
  • Nightshades (white potatoes, eggplants, peppers, certain spices, chocolate, coffee, and sugars)
  • Nuts and seeds
  • Fermented foods (in some versions of AIP)
  • Alcohol

Some people experience dramatic reversals of autoimmune disease when they closely follow AIP. But depending on the specific type of autoimmune disorder, you may need to be more or less strict. Some people do well by simply following the traditional Paleo diet; the removal of grains, dairy, and soy often has a huge impact.

Others will be able to tolerate non-AIP foods (such as eggs), but they may not do well on high-histamine foods (such as sweet potatoes, avocados, and banana, all of which are AIP-friendly).

Bottom line: The specific food plan that’ll help reduce autoimmune and inflammatory symptoms varies wildly from one person to the next. But there are basic principles that can be a good place to start.

Is It Possible to Reverse Autoimmune Disorders?

Autoimmune disease begins when the immune system goes rogue, recognizing itself as an invader that needs to be destroyed. It’s possible to calm the immune flare-up, but it’s not possible to cure an autoimmune disease. Once the immune disease recognizes an organ or tissue as a threat, it’s always possible to have a flare-up or start producing antibodies again.

Autoimmune progression can be reversed, and damage to the organ or tissues can be halted. But once triggering lifestyle factors are reintroduced, the immune system will pick up where it left off. Other factors (such as stress) can also serve as triggers for autoimmunity.

So the answer to how long it takes to reverse autoimmune disease is complex.

Different autoimmune disorders respond differently to lifestyle changes. Factors that impact the length of time it takes to improve include:

  • The length of time that the disease has been present
  • The number of triggers (e.g., food allergies, viral infections, bacteria, and toxins)
  • Family history
  • The willingness to make drastic lifestyle changes
  • The protocols of practitioners

Some practitioners will more aggressively work toward reversing autoimmunity, while others will focus on a slow-and-steady, long-term approach. The method can differ, depending on age, type of autoimmunity, and other prevailing factors (such as weight, fitness level, work, and stress).

Watch this video – Using the Paleo diet for autoimmune disease

Bottom line: Autoimmunity is complex. But with time, lifestyle changes, dietary support, and professional help, it can be reversed (or at least put into remission) in many cases. However, there is no one-size-fits-all answer.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

How Paleo Diet Works to Prevent and Heal Type 2 Diabetes

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The Paleo Diet and Diabetes – Preventing and Healing Type 2 Diabetes

50% of Americans are pre-diabetic. Can getting back to your ancestral roots reduce your risk?

We’re in the midst of a diabetes (type 2) epidemic. The global burden of diabetes doubled from 1980 to 2014, and it is rising rapidly in low to middle income families and countries. The World Health Organization predicts that by the year 2030, diabetes will be the 7th leading cause of death in the world.

Today, 50% of Americans are classified as pre-diabetic or diabetic, despite experts being in agreement that the standard American diet (SAD) figures centrally in the pathogenesis of “diseases of civilization,” such as diabetes.

Can getting back to your ancestral roots and adopting a Paleo diet reduce your risk or reverse pre-diabetes and diabetes?

What is Diabetes?

After you eat a meal, your food travels from your gut to your liver, and finally into your bloodstream. In order to get blood sugars from your bloodstream INTO the cells, your pancreas releases insulin, which signals cell receptors to take up glucose.

Insulin’s job (amongst many other tasks) is to lower your blood sugar levels and deliver the glucose to your tissues to fuel activity and cellular processes.

Type 1 diabetes is an autoimmune condition in which the beta cells of the pancreas do not produce insulin. This is where the wonders of modern medicine save the day, providing lifesaving insulin that can be delivered after each meal. This condition requires the use of exogenous (i.e., medication) insulin to survive.

 Although this article will not address type 1 diabetes, there is still a crossover benefit from making the suggested changes (i.e., you use less insulin after each meal).

Type 1 diabetes is when your body cannot product insulin; Type 2 is when your body becomes “resistant” to insulin.

Type 2 diabetes occurs when your body becomes “resistant” to insulin. What does this mean? Imagine someone tapping you on the elbow; at first you notice the stimulus but after a while, your brain becomes numb to the stimulus.

This is similar to what occurs with type 2 diabetes: the bloodstream is constantly flooded with insulin due to the excessive consumption of sugars and processed carbohydrates, and the body becomes less sensitive to the blood sugar hormone.

If your body has poor insulin sensitivity, it’s not very efficient at getting the carbs and sugars you eat into your cells, and your pancreas must therefore work overtime and continuously pump out insulin. This leads to chronically high insulin levels in the blood and eventually insulin resistance, the hallmark of diabetes.

Chronically high insulin levels are also a reliable predictor of virtually all the age-related chronic diseases. However, if you’re struggling with weight gain or poor health, there is hope – you’re not destined to a life sentence of diabetes and all of its complications. Let’s take a closer look at how a Paleo diet can impact diabetes.

How Paleo Impacts Blood Sugar and Insulin

There is a growing body of research on the impact of a Paleo diet on blood sugar and insulin response in the overweight, obese and diabetics. Below is a brief summary.

The Paleo Diet vs. American Diabetes Association (ADA) Diet

How does the Paleo diet stack up against the diet recommended by the American Diabetes Association (ADA)? The European Journal of Clinical Nutrition compared the two dietary interventions in 24 people: 14 on the Paleo diet and 10 on the standard ADA diet.

After only two weeks, the Paleo diet group displayed significant improvement in insulin function (i.e., the root cause of diabetes), while the standard ADA diet group had no improvements in insulin.

These are powerful findings that shed light on the troubling fact the standard ADA diet contains far too much sugar, carbohydrates and processed foods, which are the likely culprits of excessive caloric intake and blood sugar dysfunction.

How Paleo Impacts Insulin and Leptin Hormones

In 2017, a more recent study of 32 type 2 diabetics examined the effects of 12 weeks of a Paleo diet on insulin sensitivity, as well as markers of metabolic health.

The results showed that the subjects who switched to a Paleo diet improved their insulin function by an impressive 45%, significantly improved HbA1c levels (a 3-month average of blood sugar control), lost approximately 15 lb. and improved leptin function, the body’s satiety hormone.

The authors concluded a Paleo diet improves insulin sensitivity, glycemic control, and leptin in subjects with type 2 diabetes. This supports earlier evidence that a Paleo diet, over a 3-month period, was able to improve blood sugar levels and markers of cardiovascular health in diabetics.

Effects of An “Eat As Much As You Want” Paleo Diet

A small study of overweight, postmenopausal women examined the effects of consuming an ad libitum (i.e., eat as much as you want) Paleo diet for 5 weeks on markers of tissue health.

The diet was approximately 30% protein, 40% fat and 30% carbohydrates. The results found reductions in waist/hip ratio, abdominal circumference, blood sugars, blood pressure, triglycerides, inflammatory markers (i.e., C-reactive protein) and apolipoproteins B (ApoB) and A1 (ApoA1).

Long-Term Effects of the Paleo Diet

A long-term study, over the course of two years, examined the effects of a Paleo diet compared to the Nordic Nutrition Recommendations (NNR) diet on diabetes risk in 70 obese, postmenopausal women.

The researchers found the Paleo diet group lost almost twice as much weight after 2 years, while also reducing triglyceride levels more significantly. These are both reliable markers for reducing pre-diabetes and diabetes risk.

3-Step Paleo Solution to Prevent Diabetes

1. Eat Low Carb Paleo

One of the most common nutrition myths is that if you increase your meal frequency – eat 5-6 small meals throughout the day – you’ll increase your metabolism and lose weight.

A recent review of all the best studies on this topic since 1960 uncovered that there was unequivocally no benefit to metabolism or weight loss by snacking throughout the day.

On the contrary, more recent studies show people gain weight when their calories are spread throughout the day versus at only 3 square meals (at exactly the same caloric intake). Contrary to popular belief, you won’t increase metabolism by snacking all day.

To improve blood sugar and insulin control, start with breakfast. Remove all starchy carbs (i.e., breads, juices, cereal, muesli, granola, etc.) and stick to Paleo-friendly proteins, fats and a small amount of high fiber fruit like raspberries or blackberries.

For lunch and dinner, stick to a low carb, high fat (LCHF), protein-rich Paleo diet and you’ll be fully satiated, won’t have to count calories, and you’ll see your waistline, blood sugars and insulin all start to improve.

Don’t forget to ditch the snacking as well. The following are some quick suggestions:

  • mid-morning – coffee (no sugar) or black tea
  • mid-afternoon – green or herbal tea or water
  • late night – herbal tea or water

2. Move MORE

Lack of movement and exercise is a major underlying problem for diabetes risk. First, movement triggers a cascade of positive hormonal adaptations that improve insulin and blood sugar response as well as metabolic and cardiovascular health.

Exercise also helps to build and maintain lean muscle mass, which acts as a “sponge” for dietary sugars and carbs, and is a reliable marker for healthy ageing.

Add more movement in your day on the two ends of the exercise intensity spectrum: low-intensity walking and high-intensity interval training (HIIT).

Count your steps using an app, Fitbit-type device or pedometer and see how many steps you take in a regular day.

Your goal should be 7,000-10,000 per day, but if you notice you’re a long way off that goal, then simply add 500 steps per week until you achieve the desired range.

Aim for 7,000 to 10,000 steps per day to effectively add more movement for weight loss.

HIIT training is phenomenal for improving blood sugars, insulin and weight loss. It’s also incredibly time efficient. Get creative with your HIIT workouts; run outside, use the stationary bike, try the rowing machine, do step-ups or squats, etc.

Aim for 20-30 seconds of “work” intervals, with a 90-second rest between each interval. (Need some inspiration? Check out this 15 MIN FULL BODY HIIT WORKOUT HIIT routines).

3. Get More Quality Sleep

Lack of sleep is a major problem in today’s society. The average person gets about 6.5 hours of sleep per night, a far cry from our grandparents’ generation (who got over 8 hours per night). Over the course of a year, that amounts to a 500-hour sleep deficit.

Lack of sleep worsens your blood sugar and insulin response to exactly the same meal, and a recent study found that even a single night of partial sleep deprivation worsens insulin function the next day in totally healthy individuals.

In short, if you don’t get enough sleep, not only will you likely crave more carbs and sugar, but your body will cope with them inefficiently as well.

To upgrade your sleep, aim for at least 7 hours of sleep per night. Get to bed before midnight and implement some fundamental sleep hygiene habits, such as: keep your room cold and dark, avoid stimulation from phones, iPads and lights, and calm your nervous system with some relaxing reading, light stretching, deep breathing or a warm bath.

Watch this video – Should Everyone With Type 2 Diabetes Go Low Carb/Keto | Type 2 Diabetes Education

The Bottom Line

Getting back to an ancestral or Paleo dietary approach is proven to be an effective strategy for improving blood sugar, insulin dysfunction, and outcomes in clients with diabetes. Get started today or talk to your functional doctor, naturopath or nutritionist about how to tailor an individualized approach for you.

Written by Dr. Marc Bubbs

Author Bio:

Dr. Marc Bubbs, ND is a Naturopathic Doctor, Strength Coach, Author, Speaker, and Blogger practicing in Toronto, Canada. He believes that diet, exercise, and lifestyle factors have the most profound impact on your overall health and performance. Marc is the author of The Paleo Project – A 21st Guide to Looking Leaner, Getting Stronger, & Living Longer and currently serves as the Sports Nutrition Lead for Canadian Men’s Olympic Basketball Team.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

8 Healing Mushroom Benefits + How to Use Them

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Harness the healing powers of medicinal mushrooms with these top eight varieties. Add them to your diet or take them as a supplement to reap full mushroom benefits!

Mushrooms have been prized for thousands of years across the world, not only for their range of flavors and meaty textures, but also for their health benefits.

A special class of these mushrooms, referred to as “medicinal” mushrooms, have been exploding onto the health scene lately for their ability to fight cancer, boost immunity, and even help prevent diseases like Alzheimer’s and type 2 diabetes.

Read on to see how these mushroom benefits work and why these varieties of forest medicine deserve a spot on your plate every day.

1. Chaga Mushroom

Chaga mushrooms are a species of fungus that flourish in cold northern climates, growing mainly on birch trees. While their appearance is nothing like other exotic-looking mushrooms (they look similar to tree bark), they remain one of the most impressive of medicinal mushrooms.

Chaga have been extensively studied for their ability to been inhibit tumor and cancer growth, with one study showing chaga extract can potentially prevent the growth of liver cancer cells. Another study on mice showed a 60 percent tumor size reduction when they supplemented with chaga.

But the mushroom benefits don’t stop there. Other studies have shown that chaga contains several compounds that stimulate the immune system, reduce inflammation and even improve physical endurance.

How to Use Chaga Mushrooms

The most popular way to ingest chaga mushroom is to brew it into a tea. To do this, you can either use either large chunks of chaga or grind it into a fine powder.

Add about three small chunks (or two teaspoons of chaga powder) to two cups of boiling water. Let it steep for at least three minutes. Then pour into a mug, add stevia or raw honey to taste, and enjoy!

2. Reishi Mushroom

Reishi is native to East Asia and boasts an impressive list of mushroom benefits. For starters, reishi, like chaga, is considered a natural cancer fighter due to its ability to inhibit the spread of cancer cells, boost natural immune killer cells (these help rid the body of mutated “foreign” cells), and reduce inflammation.

In addition, reishi has also been shown to reduce the severity of allergic reactions through its beneficial action on the immune system, as well as having anti-diabetic effects on blood glucose.

How to Use Reishi Mushrooms

Reishi is most commonly taken in powder or capsule form, as it has a naturally bitter taste. When you search for a reishi product, make sure to check the label to verify that the species name, Ganoderma lucidum, is listed without any additional ingredients. Also check the dosages, as these can vary wildly among brands.

3. Lion’s Mane Mushroom

Lion’s mane is an odd-looking fungus (yes, it really does look like the fur around a lion’s head) that has been used for centuries in Traditional Chinese Medicine and is still used extensively today throughout Korea, Japan, and China.

Lion’s mane is a powerful medicinal mushroom that can be used to boost immunity, fight cancer, and even prevent depression. Brain health is another huge benefit that lion’s mane has up its sleeves.

Studies have shown it can improve cognitive function, improve spatial and visual memory recognition in mice with Alzheimer’s, and even regenerate neural nerves.

How to Use Lion’s Mane Mushrooms

Lion’s mane can be taken in powder or capsule form. If taking as a powder, you can try adding it to smoothies or soups.

In addition, you can also cook lion’s mane – many say it has a taste similar to lobster when pan-fried, so don’t be afraid to add it to your next stir-fry or soup.

4. Shiitake Mushroom

You may think shiitake mushrooms are just used for flavor, but in reality these ‘shrooms have major health benefits.

For one, studies show compounds in shiitake, such as b-glucan fiber, help promote satiety and fight fat gain. Other research shows shiitake can effectively destroy cancer cellsreduce inflammation and significantly improve immune function.

How to Use Shiitake Mushrooms

Shiitake mushrooms have a smooth, earthy flavor that taste great in omelets, stir-fry, stews, casseroles, and even sautéed as a salad topping.

5. Cremini (Button) Mushroom

Interestingly, cremini, or “button” mushrooms, also help protect against cancer, but in a different way than other medicinal mushrooms. Cremini mushrooms contain conjugated linoleic acid (CLA), a beneficial acid that has been shown to inhibit tumor growth as well as create positive changes in the immune system to help kill cancer cells.

In addition, cremini mushrooms can also help protect against leaky gut due to their high selenium and antioxidant content. As a bonus, these antioxidants also help protect against oxidative stress, which can damage DNA and cause premature aging.

How to Use Cremini Mushrooms

Cremini mushrooms have such a mild flavor and meaty texture that they work well in any vegetable or meat-based dish. Sauté them with onions and garlic for a quick veggie side, add them to omelets or scrambles, or slice them and toss them in a salad.

6. Chanterelle Mushroom

Chanterelle mushrooms, which look much like a yellow blooming flower, have been prized as a culinary delicacy across Europe and Asia for decades. Aside from their decadent flavor, chanterelles are also rich in phytochemicals and antioxidants that protect against aging and DNA damage.

Studies have also shown they have significant antimicrobial activity, with researchers stating they could be used to produce drugs that fight a wide range of bad bacteria and fungi.

How to Use Chanterelle Mushrooms

Chanterelles taste best when sautéed with sliced bacon, olive oil or any other flavorful fat. Try adding garlic and onions, then purée with broth to create a creamy soup!

7. Maitake Mushroom

Maitake mushrooms can be found growing wild beneath oak and maple trees across North America and Japan. They have been studied for their ability to prevent and treat breast cancer as well as help block tumor growth in mice.

In addition, maitake has been shown to have a positive effect on glucose levels, which could make it a potential natural treatment for type 2 diabetes.

How to Use Maitake Mushrooms

Maitake can be added to hearty recipes just like cremini or shiitake mushrooms. You can also find it in extract as a liquid or capsule supplement. If you decide to go this route, make sure you look for maitake D-Fraction as the extract.

8. Enoki Mushroom

Enoki mushrooms, with their long, noodle-like arms, hail from Japan. They are mildly sweet and crunchy, and contain a range of nutrients like B vitamins, trace minerals, and antioxidants. They also contain the soluble fiber beta-glucan, which has been shown to help prevent obesity.

Enoki mushrooms may also be potent cancer fighters, much like most of the medicinal mushrooms listed here.

A 2009 study showed enoki extracts significantly improved survival rates of mice infected with Human Papillomavirus (HPV), one of the leading causes of cervical cancer. Researchers believe this response is due to enoki’s ability to boost immune and nitric oxide production in order to destroy disease cells.

How to Use Enoki Mushrooms

Enoki mushrooms are often featured in Asian dishes like noodle soups. Enjoy them raw in salads (just wipe them off with a paper towel first), or cook them in a stir-fry.

Watch this video – How to Consume Medicinal Mushrooms + 3 Surprising Benefits

The Bottom Line

As you can see, the mushroom benefits hidden within even the simplest of varieties (like cremini) we take for granted are quite astounding. Don’t be afraid to experiment and add several more varieties to your dishes and your diet.

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

4 Benefits of Medicinal Mushrooms and How to Use Them

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Discover the healing powers of mushrooms – one of the best superfoods for naturally relieving stress and anxiety.

Medicinal mushrooms, such as chaga, lion’s mane, reishi, and cordyceps, have been used for thousands of years in Traditional Chinese Medicine (TCM) for everything from cancer prevention and fertility to coping with post-traumatic stress disorder (PTSD).

While the history and use of medicinal mushrooms is well documented in alternative medicine, they’ve only recently gained mainstream popularity for helping the mind and body cope with stress.

How Medicinal Mushrooms Work for Mind and Body Stress Relief

All medicinal mushrooms have adaptogenic properties, which means they help “normalize” the negative effects of stress on the body, and help you cope, respond, and adapt to stress better. Adaptogens help lower cortisol levels (the primary hormone released in response to stress).

While cortisol is helpful in the short-term, it can wreak havoc on your body when it stays elevated for long periods of time. If you’re irritable, anxious, exhausted, and moody on the regular, high cortisol levels could be why.

On the surface, high cortisol can turn you into a rollercoaster of emotions, and make it challenging to keep up with the ebb and flow of daily life.

On a deeper level, elevated cortisol causes chronic inflammation in the body, which can lead to chronic fatiguedigestive issues, thyroid issues, cognitive impairment, fertility issues, and belly fat gain – just to name a few.

Since chronic stress has become the norm for today’s society, there’s no better time than now to consider supplementing with medicinal mushrooms. Let’s take a closer look at how specific medicinal mushrooms can help find natural relief from daily stress.

Benefits of Medicinal Mushrooms

1. Reishi Mushroom May Improve Sleep Quality

Not many people can sleep like a baby when they’re stressed and anxious. Feeling overwhelmed, worry, and overthinking can paralyze you, making it difficult to fall asleep, stay asleep, and wake up in the morning – which only creates more stress when you’re trying to stick to a healthy routine.

In Traditional Chinese Medicine, reishi mushroom is known as the mushroom for “spiritual potency,” well-being, and longevity. It’s one of the most common mushrooms recommended for improving sleep quality, calming the mind, and treating insomnia.

Reishi contains nutrients that calm and support the nervous system, such as calcium, magnesium, and a number of antioxidants that help protect cells from oxidative damage – a negative effect of stress that can lead to weakened immunity and premature aging.

2. Chaga Mushrooms Reduce Systemic Inflammation

According to research, most medicinal mushrooms have anti-inflammatory properties. However, chaga mushrooms may be especially helpful for reducing the systemic inflammation that’s caused by chronic stress.

Now, the reason why it’s important to address systemic inflammation as soon as possible is because research shows it’s the primary underlying cause of most Western illnesses and diseases, such as cardiovascular disease, obesity, autoimmune conditions, and type 2 diabetes.

While it may seem like a bit of a stretch to say that stress causes serious illness and disease, as a leading cause of systemic inflammation, this isn’t far-fetched.

Chaga helps reduce inflammation by helping to lower elevated cortisol levels, and studies show it also has the ability to reduce inflammation in the GI tract. Chaga may also be helpful for those with irritable bowel syndrome (IBS) – a digestive condition that’s often triggered by stress.

3. Cordyceps Mushrooms Increase Energy and Reduce Brain Fog

If you find yourself tripping over your words or you have difficulty remembering what you were about to do 2 minutes ago, stress can impair cognitive function by causing short-term memory loss, brain fog, and mental exhaustion.

Not only do cordyceps mushrooms reduce cortisol levels to help lower the stress response, but they’re also shown to improve oxygen uptake in the body, which is essential for boosting energy levels and improving mental focus and concentration. It’s not a bad idea to sip on some cordyceps tea during exams or intense work weeks!

4. Lion’s Mane Supports Overall Cognitive Function

Lion’s mane mushroom has been studied for stimulating Nerve Growth Factor (NGF) production – the primary neuropeptide involved in the maintenance and growth of neurons, which receive and transmit information in the brain.

For this reason, lion’s mane has been studied for its use in neurodegenerative diseases, such as Alzheimer’s and dementia, and it may also help improve overall cognitive function during periods of stress.

One study took a look at the effects of lion’s mane in patients with mild cognitive impairment, and found that over the course of 16 weeks, cognitive function significantly improved.

Further research suggests the cognitive boosting benefits of lion’s mane mushrooms are most effective when taken regularly over longer periods of time, so it may be worth adding to your daily supplement routine as an ongoing, preventative measure against stress when it arises.

How to Take Medicinal Mushrooms and Where to Find Them

Medicinal mushrooms can be taken in many way ways, from dried in whole form and brewed into tea to taken as capsules or powdered supplements. Mushrooms are also one of the best foods for enhancing the flavor of your savory recipes.

Cook medicinal mushrooms in your bone broth, soups, stews, and homemade burger patties. You can even add them in powdered form to your coffee and smoothies!

Most health food stores carry medicinal mushrooms in supplement form, and you can even grow your own medicinal mushrooms at home by purchasing a mushroom starter kit online.

If you’re looking for something quick and convenient, companies like Four Sigmatic have crafted a variety of stress-busting, cognitive-boosting mushroom coffees, elixirs, and hot cacao mixes.

Medicinal mushrooms are an ideal way to keep your energy, brain function, and overall health in check during periods of stress – which is when you’re most vulnerable to experiencing health symptoms and illness.

While medicinal mushrooms show promising benefits for conditions related to stress, such as depression and anxiety, be sure to check with your doctor or healthcare practitioner before taking medicinal mushrooms, as they may interact with certain medications and cause negative side effects.

Watch this video – A medicinal mushroom guide from Four Sigmatic’s founder

Written by Brandi Black

Author Bio:

Brandi Black is a Registered Holistic Nutritionist and the creator of Feel Best Naked, a health blog for women who want to clear up their skin, lose the muffin top and make the bloat disappear. After years of experiencing (and then healing) her own unbalanced hormones, she’s now obsessed with helping other women feel spectacular in their own skin with natural remedies for hormone balance.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

2 Choline Natural Benefits and Signs of Choline Deficiency

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

What is choline? Its natural benefits, signs of a deficiency, and how you can boost your choline for optimal health, improved memory and increased resiliency.

So, you’ve decided to get back to the gym and finally make good on your promise to yourself to lose a few pounds, improve your fitness, and upgrade your health. If you’re already following a Paleo approach and eating a nutrient-dense diet, you’re on the right track.

However, one unsung water-soluble vitamin that you may never have heard of might make all the difference in improving fitness, strength, and the capacity to cope with stress.

Not quite a vitamin, choline is a key nutrient generally considered to be part of the B-complex group of vitamins. While it may not get the fanfare of more popular B-vitamins like niacin, folic acid, or vitamin-B12, new research is highlighting that choline may the gateway to better brain function, strength, and even increasing your resilience (your capacity to cope with stress).

Choline is used in a variety of key systems of the body, supporting optimal nervous system function, keeping your cell membranes strong, ferrying triglycerides (e.g. body fat) to the liver, and keeping your brain sharp.

Choline is also the building block for the neurotransmitter acetylcholine, which plays a key role in keeping your memory sharp and muscles firing on all cylinders.

Let’s take a closer look at how choline can benefit key areas of your health.

Can Choline Make You Stronger in The Gym?

Many of the positive adaptations you experience from exercise occur because of improved nervous system function.

Therefore, a great way to improve your strength and performance in the gym (and subsequently build more muscle and burn more fat) is to improve your nervous system function.

You might not realize it, but when lifting heavy weights, you don’t get stronger via hypertrophy (more muscle fibers), but rather, because of better nervous system function.

Research shows that many key adaptations to training are neurological, making choline intake (and subsequent acetylcholine production) important for improving performance and power in the gym.

A recent study examined the effects of increasing acetylcholine levels on upper-body and lower-body strength. The athletes were asked to supplement with a specific type of choline called alpha-glycerylphosphorylcholine (or alpha-GPC for short), a precursor to acetylcholine, in the morning and evening for one week.

After only seven days, the group adding more choline to their diet generated significantly greater power during the lower-body exercise (i.e. mid-thigh pull) compared to the placebo group.

Building more strength in the lower body by performing squats, deadlifts, lunges, and Olympic lifts is crucial for increasing lean muscle and making you a fat-burning machine.

Can Choline Improve Resiliency?

It’s tough to maintain your energy and vitality through the winter months. The shorter, darker, and colder days are more taxing on your body, requiring increased production of the stress hormone cortisol to get you through your day. Also, long days at work and constantly being on the go also increase stress hormones and can leave you tired, sick and run-down.

Choline plays a key role in supporting your resilience or capacity to cope with stress via its impact on your brain. The hippocampus area of the brain is responsible for establishing your daily cortisol rhythm, as well as converting your short-term memory to long-term.

Stress damages the hippocampus and throws off your natural daily production of cortisol, leaving you struggling to get out of bed every morning (i.e. hitting “snooze” multiple times) or “tired but wired” at bedtime and unable to fall asleep.

How do you know if this might be affecting you?

If you’ve been struggling to remember things at work, where you put your cell-phone, or what to pick up for dinner, these are all sure-fire signs stress is impacting your brain in a negative way.

Acetylcholine is one of the main building blocks for the hippocampus, so adding more choline-rich foods to your diet can help reset your daily circadian hormone pattern and ultimately improve your resiliency.

Getting older and want to protect your brain? Choline plays a key role in fighting off age-related dementia and cognitive decline.

Get More Choline in Your Diet

Your diet should always be the first place you look to ensure you’re meeting your vitamin, mineral, and nutrient needs. How do you know if you might be deficient, or have insufficient intake to meet the demands of your busy work and training schedule?

Common symptoms include short-term memory loss (i.e., you can’t remember where you left things), losing your train of thought mid-conversation, reduced reaction time, reduced appetite for exercise, increased cravings for fatty foods, irritability, mood swings, and fatigue.

Dietary choline is typically found in the form of phosphatidylcholine, a type of fat that has choline as its main building block. You’ll notice on the list below that a Paleo diet is a great way to get more choline-rich foods into your regimen.

Eggs are your best option to really boost choline intake. Each egg yolk provides over 100 mg of choline — another great reason to not be afraid of the yolk!

Another great option is organ meats. For example, a 3 oz. portion of beef liver provides about 250 mg of choline.

Here is a list of the best dietary sources of choline:

  • Eggs – 110 mg choline per yolk
  • Beef liver – 250 mg choline per 3 oz.
  • Wild Salmon – 224 mg per filet (with skin)
  • Pumpkin & sunflower seeds – 60 mg per cup
  • Cruciferous veggies (e.g. Broccoli, Cauliflower, Asparagus) – 75 mg per cup
  • Dairy – 45 mg choline per 8 ounces (note: pasteurization destroys 70-80 percent)*

It’s important to note that your dietary choline levels are linked to the rate of acetylcholine production, so ensuring you get enough choline in your diet is the first step toward upgrading your acetylcholine levels and building more strength and resiliency. If you want to quickly increase your levels in the short term, you can think about adding a choline bitartrate or alpha-GPC supplement for 4-8 weeks.

Choline is the unsung B-complex vitamin that plays a key role in so many key areas of your health. Getting fitter and building resiliency to cope with stress are two common goals for people to start the year.

Incorporate more choline-rich foods into your Paleo diet this winter – via eggs, organ meats and cruciferous veggies – and lay the foundation for getting stronger in the gym, upgrading your memory, and increasing your capacity to cope with stress.

There is no better way to kick-start your quest for better health and performance.

Watch this video – Choline Sources: How To Avoid A Choline Deficiency

Written by Dr. Marc Bubbs

Author Bio:

Dr. Marc Bubbs, ND is a Naturopathic Doctor, Strength Coach, Author, Speaker, and Blogger practicing in Toronto, Canada. He believes that diet, exercise, and lifestyle factors have the most profound impact on your overall health and performance. Marc is the author of The Paleo Project – A 21st Guide to Looking Leaner, Getting Stronger, & Living Longer and currently serves as the Sports Nutrition Lead for Canadian Men’s Olympic Basketball Team.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

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