What to Eat “Cheat Sheet”   Eat Liberally Comments Grass-fed meat and poultry Beef, lamb, pork, chicken, duck, goat, venison, ostrich, etc. Grass-fed organ meats Especially liver; 1-2, 3-ounce servings per week Traditional fats Coconut oil, red palm oil, tallow, lard, duck fat, ghee, butter   Bone Broths Made … [Read more...]

There are many considerations for behavioral and lifestyle modifications when it comes to addressing HPA dysfunction: ■Reducing perceived stress ■Controlling light exposure ■Optimizing sleep hygiene, sleep duration, and sleep nutrition ■Optimizing physical activity ■Spending time outdoors both to connect with nature and natural light … [Read more...]

What is intermittent fasting?   Intermittent fasting is defined as alternating periods of eating and fasting. There are a number of different ways to practice intermittent fasting, including alternating one full day eating and one full day not eating, or simply decreasing the feeding window on any of number of days per week (i.e., … [Read more...]

The following strategies will help to reduce both your intake of iron and the iron that is already stored in your body.   Not all of these steps will be necessary for all patients. Please consult with your clinician to determine the recommended frequency of blood donation and which of the additional steps listed below are required. (For … [Read more...]

A keto diet is well known for being a low carb diet and where the body produces ketones in the liver to be used as energy. It’s referred to as many different names; ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule … [Read more...]

1. Eat clams, oysters, beef and chicken liver, beef, and lamb regularly throughout the week. These are the highest food sources of highly absorbable heme iron. (Note that non-heme iron found in plant foods is poorly absorbed compared to heme iron, which is found exclusively in animal foods.) Plan your meals in advance each week to ensure that … [Read more...]

What is starch? Starch is how plants store excess energy. In dietary terms, it’s a long chain of sugars that takes time for our bodies to digest. There are two kinds of starch: Amylopectin and Amylose. Amylopectin is easier to digest (although ability varies from person to person) and amylose is difficult to digest for everyone and therefore … [Read more...]

Your health conditions and lifestyle determine how much of each macronutrient you should consume. Your healthcare practitioner will indicate the appropriate ratios for you to follow. To make sure you are following these recommendations, you may wish to use a calorie counting app or computer program, such as … [Read more...]