A little while ago, I covered how much proteins we should consume on a daily basis. Now I will answer how much fat we need to eat in order to reach optimum health. Every day, we need to consume 60-70% of our calories in fat. By fat I mean coconut oil, olive oil, avocado oil, butter, ghee, bacon grease, tallow, cheese, meat, organ meats, fish, and seafood. These are the best options for fat. More than 98% of Americans are deficient in fat-soluble vitamins like A, D, E, and K. The reason is that we do not consume enough fats! The work of Dr. Weston Price clearly shows that the healthiest people on the planet are the ones who consume the most fats. The problem is that we have been told since the 60s that fats are bad for us so people stopped eating as much. Consequently, we have observed a higher incidence of chronic health issues like cancer, diabetes, heart disease, etc. So the key to help reversing health issues is to eat less carbs/sugar and more fats!

Just what is a holiday health hangover? The holidays are full of big meals, eating foods that are not optimal for health, late-night drinks with family, gift-giving, watching seasonal films, and sleeping in. When it comes time to return to our nine-to-fives and resume our routines, complete with meetings, deadlines, school pick-ups, and so on, you may feel overwhelmed and fatigued. That’s what we mean when we say holiday health hangover! It’s also sometimes referred to as post-vacation depression. Many things can leave you feeling this holiday hangover after a busy season. Your schedule, the people you’re with, the food and beverages you consume, jet lag from travel... Instead of trying to just ‘carry on,’ regardless of how you feel, it’s crucial to recognize and identify the feeling, so you don’t end up burnt out before the year even begins. Here are some things to consider that may cause you to feel a holiday hangover. And read on for handy hints to help you get back to your most productive, happy, and healthy self without a hitch. Holiday Food Hangovers Holiday food hangovers are very real. The holidays are filled with sweet and savory foods that are usually richer than your daily meals. This may affect your blood sugar levels and upset your body’s balance, resulting in mood changes, fatigue, and digestive issues. Of course we recommend you try and stick to your recommended eating plan, but we know that isn't always realistic. Here are some common food issues that may be the culprit of your health hangover: Too Much Sugar When the holidays arrive, so do all of our favorite sweets. Just the smell of seasonal baking can encourage a host of sugar cravings. It can be easy to get carried away by the indulgent holiday spirit and all of the tasty goodies constantly available. After the holidays, it can be challenging to cut down on all the allowances you made for yourself during the season. Here are a few ways to begin: - Try a different approach if it’s too hard to cut down on added sugars and sweet temptations immediately after the holidays. Choose one favorite as you would during the holidays, and slowly start to eat smaller portions of it through the next few weeks. 

If you have a thyroid condition—such as Hashimoto’s, hypothyroidism, or hyperthyroidism—certain foods can support thyroid function, while others may worsen symptoms. Although this is not a complete list, the following guide highlights a few key foods that may help support thyroid health, as well as those that can interfere with it. Best foods for thyroid health: ✅ 1. Selenium-Rich Foods Selenium is essential for converting T4 → T3, the active thyroid hormone. Best sources: · Brazil nuts (1–2/day is plenty) · Tuna, sardines · Eggs · Sunflower seeds · Turkey ✅ 2. Iodine-Rich Foods Iodine is required for the thyroid gland to make hormones—but balance is key. Best sources: · Seaweed (kelp, nori, wakame) · Iodized salt · Eggs **Note: Excess iodine can worsen Hashimoto’s in some people. ✅ 3. Zinc-Rich Foods Zinc supports hormone production and immune function. Best sources: · Oysters · Beef, chicken · Chickpeas · Pumpkin seeds ✅ 4. Anti-Inflammatory Foods Great for autoimmune thyroid issues (Hashimoto’s). Best sources: · Fatty fish (salmon, mackerel, sardines) · Extra-virgin olive oil · Turmeric, ginger · Leafy greens · Berries ✅ 5. High-Fiber Foods Supports digestion and helps regulate metabolism. Best sources: · Oats, quinoa · Beans, lentils · Veggies and fruits of all kinds ✅ 6. Probiotic Foods Gut health strongly influences thyroid function. Best sources: · Yogurt (with live cultures) · Kefir · Sauerkraut · Kimchi ⚠️ Worst Foods for Thyroid Health ❌ 1. Excess Goitrogenic Foods (Raw Cruciferous Veggies) These foods can interfere with iodine uptake when eaten raw in large amounts. Examples: · Raw broccoli · Raw cauliflower · Raw kale, cabbage **GOOD NEWS: Cooking reduces goitrogens by ~70–80%, so cooked versions are totally fine for most people. ❌ 2. Gluten (for Hashimoto’s or suspected sensitivity) Gluten can increase inflammation and antibody activity in many people with autoimmune thyroid disease. Some notice improved energy, digestion, and antibody reduction after reducing or eliminating gluten.

Intermittent fasting has become such a buzz term these days, so what is the big deal? Are there real health benefits? Is it worth trying? Let's dive in! Intermittent fasting has been proven to be beneficial for improving multiple areas of health. Here are a few of them: ⭐ 1. Improved Insulin Sensitivity During fasting periods, insulin levels drop, which allows your body to access stored fat more easily. Over time, this can improve insulin sensitivity and help stabilize blood sugar. ⭐ 2. Supports Fat Loss IF naturally reduces the eating window, which often (not always) leads to reduced calorie intake. Lower insulin + better fat mobilization = an easier pathway to fat loss. ⭐ 3. May Boost Growth Hormone Fasting can temporarily elevate human growth hormone (HGH), which supports fat metabolism and helps preserve lean muscle mass—great for someone who lifts heavy like you. ⭐ 4. Cellular Repair (Autophagy) Periods without food stimulate autophagy, your body’s clean-up process where it removes damaged cells. This is linked to longevity and reduced inflammation. ⭐ 5. Improved Digestive Rest Your gut gets a longer break, which may reduce bloating, improve digestion, and increase overall GI comfort. ⭐ 6. Mental Clarity & Steady Energy Many people experience improved focus while fasting due to more stable blood sugar and the use of ketones for fuel. ⭐ 7. Simplicity & Routine No calorie counting, no complicated planning—just a structured eating window. This makes IF sustainable for many people. As with any dietary change, IF may not be right for you. If you are thinking about starting, begin with a small window (12-14 hours to start) and work your way up, depending on how you are feeling. For example: stop eating at 7:00pm and eat breakfast between 7:00am and 9:00am. Do this for a few days, and if you are feeling good and would like to increase your fasting window, you can! Slowly increase by 1 hour per day until you reach your desired fasting window. ⚠️ A Quick Note

Cinnamon Cinnamon has been used to flavor foods and beverages for thousands of years. There are many types of cinnamon, but the most common varieties are Ceylon or "true" cinnamon (Cinnamomum verum), grown primarily in Sri Lanka, and cassia cinnamon (Cinnamomum aromaticum), which is grown throughout southeast Asia. The bark is stripped and peeled to harvest spice-grade cinnamon, while the leaves, flowers and fruits of the plant are used in cooking as well as traditional herbal remedies. The type of cinnamon plant as well as the method of harvest are important factors in both taste and health effects. Rich in antioxidants, Cassia cinnamon has been used topically as an insect repellent, while Ceylon cinnamon is promoted as a dietary supplement for GI upset. While most people are unlikely to overconsume cinnamon, when taking supplemental quantities, it's important to ingest only the Ceylon variety, preferably organically grown. Cassia cinnamon contains a chemical called coumarin, which can be harmful to the liver. One of the most studied health conditions for which cinnamon has shown promise is Type 2 diabetes mellitus. A 2011 meta-analysis published in the Journal of Medicinal Food determined that cinnamon intake results in a statistically significant lowering of fasting blood glucose levels for people with Type 2 diabetes and/or prediabetes. Another benefit of cinnamon for diabetics and prediabetics is cinnamon's ability to lower systolic and diastolic blood pressure. Cinnamon also has clinically demonstrated antitumor and anti-inflammatory properties. Nutmeg Used in sweet and savory dishes around the world, nutmeg (Myristica fragrans) is a spice that has been valued for centuries. Closely related to mace, nutmeg is the seed of the plant and mace, the dried covering around the seed. Native to Indonesia and a fundamental commodity on the Silk Road spice trade, nutmeg is now widely grown across the tropics. Nutmeg has a unique flavor profile, mixing warm, exotic notes with an aromatic pungency; it's so potent, nutmeg was once thought to ward off the plague. Other purported health benefits have been substantiated in modern times, making this spice a truly valuable component of both your spice cabinet and your herbal apothecary. Some benefits of nutmeg that are backed by science include: